How to Practice Self Care

Self-care often gets portrayed as something luxurious, like taking long baths or splurging on a spa day. However, real and realistic self-care is deeply personal and isn’t about indulgence — it’s about intentionally creating time to recharge, reduce stress, and maintain balance. Self-care can take many forms, from practicing a hobby, getting outside, spending time with friends, or simply setting boundaries to keep school stress in check. Understanding what self-care means to you is the first step in avoiding burnout and feeling your best, especially during exam season when pressures peak. Take a moment to consider what you enjoy and what helps you feel refreshed. This could be physical activities, quiet time, creative outlets, or connecting with others. There’s no single formula, so experimenting with different practices is key to discovering what fits your needs.

It can be hard to find the time and energy to practice self care but hopefully, this guide will break it down for you and make it more approachable!

1. Set Realistic Study Goals

Setting realistic study goals is essential for self-care, as it helps you manage your workload without becoming overwhelmed or burnt out. One effective approach is to break larger goals into smaller, manageable tasks. For example, rather than attempting to cram for an entire exam in a few days, try studying one chapter each day or tackling a topic at a time. This method not only makes studying feel less daunting but also allows you to track your progress, which can be motivating and help you stay on course. By setting realistic, achievable goals, you give yourself the chance to absorb material thoroughly. Focus on progress rather than perfection; this mindset can help reduce stress and prevent the frustration that comes with unrealistic expectations.

2. Prioritise Good Sleep Hygiene

Prioritising sleep is a fundamental part of self-care, especially for students juggling demanding schedules. Quality sleep directly impacts memory, focus, and mood, all of which are essential for learning effectively and managing stress. Studies show that a good nights sleep before an exam boosts recall and problem-solving abilities far more than late-night cramming sessions. To improve your sleep hygiene, aim for a consistent sleep schedule — going to bed and waking up at the same time each day helps regulate your body’s internal clock. It can be difficult but reducing screen time the hour before bed can also make a big difference, as the blue light from screens can interfere with the release of melatonin, the hormone that encourages restful sleep. Try creating a calming bedtime routine, like reading a book, meditating, or listening to relaxing music, to signal to your body that it's time to unwind. By making sleep a priority, you’ll be taking a proactive step in caring for both your mind and body, giving yourself the energy you need to tackle each day.

3. Incorporate Breaks and Physical Activity

Incorporating regular breaks and physical activity into your study routine is a powerful way to practice self-care and prevent burnout. Taking short breaks gives your mind a chance to reset, which can improve focus, memory, and creativity. One effective method is the Pomodoro Technique, where you work for 25 minutes and then take a 5-minute break. This structured approach prevents mental fatigue, helping you stay productive without overwhelming yourself and the average 16 year old attention span is around 30 minutes. Adding physical activity to these breaks, even something as simple as a walk or stretching, can further enhance your well-being. Physical movement releases endorphins, the "feel-good" hormones, which help reduce stress and boost energy. These active breaks make it easier to return to studying refreshed and focused. By building regular breaks and movement into your day, you’re not only looking after your physical health but also supporting mental resilience, making your study sessions more sustainable and enjoyable.

4. Have a Good Support System

Developing a support system is a crucial aspect of self-care, as staying connected with others can make the challenges of school feel more manageable. Friends, family, or study groups provide a valuable network where you can find motivation, share resources, and, perhaps most importantly, gain emotional support during stressful times. Reaching out to others, even for a quick chat or study session, can reduce feelings of isolation and help you regain focus. You can form groups to create a space where you can exchange self-care tips, discuss challenges, and encourage each other. By building a network of people who understand what you're going through, you’ll not only gain support but also learn new ways to look after yourself, helping you maintain balance and prevent burnout.

5. Seeking Out Help

Seeking help when needed can seem daunting but there’s no shame in reaching out, whether it’s for academic or mental health challenges. Recognising when things feel overwhelming and asking for help can prevent stress from escalating into burnout. Many schools offer counselling services and wellness resources, and there are also online platforms where you can access advice, support, and self-care tools. Talking to teachers about your workload can also help you find manageable solutions, whether it’s through deadline extensions, study tips, or clarifying difficult concepts. By taking advantage of these resources, you’re not only tackling immediate stress but also building a support system that will strengthen your resilience and well-being in the long run.

So to conclude, self-care is about prioritising yourself even when life feels packed with obligations. Start by regularly checking in with yourself:

How are you feeling today?

Do you feel rested, motivated, or overwhelmed?

This type of self-reflection can help you catch early signs of stress and burnout, allowing you to adjust your routine before things become unmanageable. By making self-care a regular habit, you’re not just taking breaks — you’re setting a foundation for sustainable success, ensuring that you can keep up with school demands without sacrificing your well-being.

Remember: Self-care in studying is about building habits that support long-term success, so celebrate each step forward—every little counts!

Useful Links:

NHS - Mental Health

https://www.nhs.uk/mental-health/children-and-young-adults/help-for-teenagers-young-adults-and-students/student-stress-self-help-tips/#:~:text=The free mental wellbeing audio,the Every Mind Matters website.

Liverpool Online Wellbeing Reponses

https://news.liverpool.ac.uk/2021/01/19/useful-online-wellbeing-resources-for-students/