Whether your spring break is just beginning or already behind you, this edition focuses on making the most of the pause in a busy semester. Students and wellness leaders from across the UT System share tips for safer celebrations, resetting your space and finding small moments of happiness along the way.

Have you ever heard of the International Day of Happiness? Celebrated each year on March 20, the day is dedicated to recognizing and celebrating happiness around the world.

For me, happiness looks like a sunny day spent outside with friends, good music and an iced coffee. It may look different for you, but here are a few ideas to get started:

Even though I believe every day should revolve around cultivating happiness in some way, intentionally taking part in this day — no matter what that looks like for you — could be the perfect way to shake off the gloom of winter and welcome the new spring season. 

Now that you know about it, mark your calendar and join in.

Marlee Sanders, medical student, UT Health Science Center

“Choose: your hobby or your career.”

Even when it isn’t explicitly said, there’s often an underlying expectation in higher education that we must sacrifice the things we love for the sake of achievement. Many of us, myself included, fall into an all-or-nothing mindset. If I can’t be perfect at something, why do it at all? Slowly, one choice becomes another, until nothing remains but the single thing we’ve deemed most important.

I’m here to say that isn’t necessary.

Yes, we must prioritize, but we don’t have to abandon the parts of ourselves that ground us —the things that make us feel whole — for an extra hour or two of studying.

I started playing the violin at age five, piano at six and bassoon at twelve. Music has always been my anchor. It’s how I’ve built friendships, created memories and learned to see the world with curiosity and discipline. When I entered college with the goal of attending medical school, I made a conscious decision not to choose between music and science. I minored in music performance, played in ensembles, took private lessons, performed recitals and a concerto, joined a community group and even traveled to Europe for a music festival — all while pursuing my pre-med coursework.

There were long days and packed schedules, I studied between rehearsals and carried my iPad to late-night practices, but I have no regrets.

Now in medical school, music remains my most powerful coping mechanism. Even when time is limited, it reminds me who I am outside of exams and expectations. It reconnects me to joy. I truly believe that nurturing that part of myself will one day make me a more present, empathetic physician.

We are not meant to be reduced to one pursuit.

Choose your career. Choose your passion. Choose both. Stay grounded in what makes you feel alive.

The council represents student voices from every UT campus, identifies wellness needs and opportunities, and works with campus and system leaders to improve and normalize student wellness across the UT System. 

Chloe Moore, student, UT Southern 

Spring is coming and it’s the perfect time to reset! Take a moment to notice how your environment affects you because our surroundings play a huge role in how we feel and think.

When our surroundings are cluttered, it can lead to higher levels of stress and life dissatisfaction, which can be super frustrating when you already feel like you have a pile of things to do (pun intended)! That feeling of being overwhelmed can lead us to lose our motivation or get behind and lack in our academic performance. So, spring cleaning is more than just an annoying task we have to do to exist in our spaces, it is one we should want to do — for us and our wellbeing!

Even a small task, such as clearing your desk, making your bed or sorting through the numerous unread emails you have, can help create a feeling of peace and lead to higher focus. When things feel uncertain, finding things you can control, like your space, can help you feel more grounded and hopeful.

Small changes you can make this week:

Use this as your sign to let go of the things that are no longer serving you and create a peaceful environment both mentally and physically!

For the first time, all five UT System universities are participating in the National College Health Assessment (NCHA) this spring. The confidential survey helps campuses better understand student experiences with mental health, stress, sleep and overall well-being to inform future wellness efforts. If you receive the survey, please complete it and check your campus details for possible giveaways.

Yasmine Key, DNP, APRN, FNP-C, director of UTC Health Services

A few quick tips to keep Spring Break fun and healthy:

Enjoy the break. Make decisions for restoration, not ones that make you feel like you need a vacation after your vacation!

As the weather is getting warmer, take time to get outside! Whether that’s having a picnic at the park, playing pickleball or going on a new hike, take this as your sign to literally touch grass. Try to go on a walk with no music or podcasts and see where your mind and nature take you.

Haley Duerr, student, UT Chattanooga

Not everyone’s spring break is what you see on Instagram or the movies.  

It isn’t one-size-fits-all, and the biggest myth is that it has to be a non-stop party. For many college students, spring break is a chance to rest, catch up on sleep, visit family, work extra hours, travel on a budget or simply reset mentally before finals. There are many ways to use the time off, have fun and not include substances. Here are some ideas.

Another common myth is that you’re “missing out” if your plans don’t look like everyone else’s social media posts. In reality, many students stay at home or spend the week relaxing.

What matters most is choosing activities that support your well-being, safety and goals. Whether you relax at home, explore somewhere new or take time to recharge, make spring break work for you.

Have fun and stay safe.

Kat James, assistant director for substance use education and recovery, UT Chattanooga

Spring break gives many students a chance to step away from coursework, rest, recharge and have fun.

Taking a harm-reduction approach to your week off can help you return feeling even better. Consider the many dimensions of your wellbeing, with a particular focus on the physical (as Yasmine previously noted), the emotional and the social.

Set clear expectations with your group about communication, boundaries and safety plans. Stick together, especially in unfamiliar places. Respect one another's choices around activities, nightlife and substance use.

If you will be using alcohol or other substances this break, practice lower-risk strategies. Pace yourself (most people metabolize about one standard drink per hour), alternate with non-alcoholic drinks or water, avoid mixing substances and never use alone. Make sure your group knows basic overdose prevention steps and consider carrying naloxone (ask your wellness offices for some to bring in your suitcase).

Emotional wellbeing matters, too. While breaks can bring a feeling of excitement, traveling or breaking daily routines can also be stressful. Stay mindful of how you're feeling. Take a quiet moment to yourself when needed, and reach out to trusted friends if you're feeling overwhelmed.

It's the small choices everyday that add up to a safer, healthier, and more restorative Spring Break.

If you or someone you know is in crisis, help is available. Call or text 988 to connect with the Suicide and Crisis Lifeline — free, confidential support 24/7.

Know someone who could use a little encouragement, a fresh perspective or just a reminder they’re not alone? Forward this email and have them subscribe.

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