Checking yourself in at the beginning of the semester is an important part of being successful at Elgin Community College. Fernanda Sanchez-Ewald is ECC’s new Wellness Services Counselor. She shared some ways to maintain good mental health throughout her semester.

A key ingredient to a successful semester is being proactive and planning ahead. She suggested creating a mantra at the beginning of the semester. Here’s her example: i am doing my best. That’s enough. Aim for progress, not perfection. Once you have a mantra that works for you, make a plan for how you want the semester to go.

“Be specific about what you want to do,” said Sanchez Ewald. “It might look like taking a bubble bath a few times a week, exercising three times a week, and watching what you eat. If studying is too long, get up and take a break.” And you can schedule breaks in your study time.”

The schedule for breaks during study time varies for each student. A student may want to take a 5 minute break after studying for 25 minutes. Another might schedule her a 10 minute break every hour. During breaks, Sanchez-Ewald suggested going outside to get some sun and some fresh air. She also recommended listening to her favorite songs during breaks.

Another way to maintain positive mental health during the semester is exercise. Sanchez-Ewald shared that exercise reduces anxiety and depression. If you don’t like going to the gym, don’t worry. Go for a walk, try his beginner yoga routine on YouTube, or plan a get-together with your friends for a sports game.

“What I think works for most people is a little bit of mindfulness,” Sanchez-Ewald said.

Mindfulness is about paying attention and being in the moment. Mindfulness can be difficult, she said, especially if you’re not used to it. Sanchez-Ewald recommends mindfulness apps like Calm, Headspace, and Insight Timer. She explained that starting with just a few minutes a day can improve your overall mental health.

Sanchez-Ewald also explained that quality sleep is important. Getting enough sleep is paramount to your success.

Each student’s plan will be unique to them. Creating a plan for yourself may look different than someone else’s plan, and that’s okay. Choose what works best for you. Sanchez-Ewald says finding the plan that works best for you will help you stick with it.

If you’ve tried all of the above and it still doesn’t seem to work, contact ECC’s Wellness Services. There are several ways to schedule appointments. Some of these methods are: Walk in and request an appointment, call the Student Success Center to book over the phone, or book online through Access ECC.

“Since the pandemic, we have had flexibility in how we meet, so it could be a phone call or an online meeting,” Sanchez-Ewald said. We can chat.”

Sanchez-Ewald is bilingual in English and Spanish and can provide counseling in both languages. If you are in trouble and need help, reach out.