As we head into finals and the holiday season, this month’s "Finds You Well" is all about finding moments of joy, rest and balance. Inside, you’ll find quick tips, student insights and cozy ideas to help you finish the year strong. Here’s what’s included:

Emma Bowman, Finds You Well editor and UT Knoxville alumna

When temperatures drop, it’s easy to curl up on the couch and stay there for days. A holiday movie, a warm fire and some much-needed sleep can be a great way to recharge. That downtime is helpful, yet it’s still important not to retreat completely. Staying active and social matters, too.

After you’ve had time to rest, mixing in small activities can help you stay connected, energized and in the holiday spirit. Here are a few simple ways to do that:

 Kadi Sizemore, UT College of Veterinary Medicine

With winter break drawing near, we’re dreaming of exam-free days, homemade cookies and family time. Still, family time can be a lot. If heading home brings both excitement and a little dread, it may be a good moment to brush up on the art of setting boundaries.

So what is a boundary, really? It’s not about being controlling, selfish or rude. It’s about finding common ground between your needs and the needs of others. Setting healthy boundaries shows that you value your relationships and gives you a chance to strengthen them.

Start by identifying your needs, then communicate them clearly using the tips and resources below:

A few quick tips:

Take care of yourself this break. You deserve it. 

Resources:

By Allison Castleman, director of student health and counseling services, UT Martin

As the weather turns colder and the semester comes to an end, it’s easy to let your wellness slide to the back burner. Staying well isn’t just about avoiding the flu. It also means taking care of yourself in ways that help you feel your best. Try to keep a regular sleep schedule, eat balanced meals each day (coffee alone doesn’t count) and get outside or move your body when you can. Staying connected with friends, taking study breaks and giving yourself permission to rest can make a big difference. And with flu season here, getting a flu shot is a quick way to add a layer of protection. Most campus health centers can help with that or point you to local options. A few simple habits now can help you feel your best, keep your energy up and avoid those “I should have stayed home” sick days.

Ethan Thomasson, UT Chattanooga

Finding time and mental space to get active can be hard year-round, especially when days grow shorter and cold weather sets in. With finals and the holidays approaching, taking care of your physical health matters. Here are a few ways to stay warm, active and energized indoors:

Move a little: When you know you “should” move but don’t want to, start with a single push-up, a jump or a stretch. Often, one small action sparks more movement, and before you know it, you’re walking around and feeling better.

Dance it out: Play music and move however you like — shake your arms, spin, bounce your legs. Dancing gets your heart pumping and lifts your mood, even if you don’t leave your chair.

Try a class: If the gym feels intimidating, join a beginner yoga, Zumba or pickleball class. Bring a friend for support and build momentum. Campus recreation centers offer accessible options to get started.

Next time you’re feeling stressed, write down and reflect on three positive things that happened to you that day. You can even text them to a friend and ask for theirs! This is called the “three good things” exercise. It isn’t toxic positivity. It's training your brain to look at and remember the good, too. Evidence suggests doing this for 15 days improves happiness, burnout and depression. Click here to learn more about this practice and try it.

Caroline Kohl, UT Knoxville Winston College of Law

Myth: Studying all night will help me perform better on exams.
FALSE. Skipping a night of sleep has been found to impair a person’s reaction time as much as being intoxicated. After being awake for 24 consecutive hours, impairment is estimated to be equivalent to a blood alcohol content of .10. It will greatly impair your focus, ability to concentrate and impair your memory. Just as you shouldn’t drive drunk, you also shouldn’t try to take an exam while sleep deprived.

Myth: My body will get used to staying up late during college.
FALSE. There are short- and long-term negative effects of sleep deprivation. Continually pulling all-nighters can affect your metabolism, cardiovascular system, immune system, hormone production and mental health. It can make you moodier and even cause you to crave unhealthy foods!

Myth: A nap will save me the next day after pulling an all-nighter.
FALSE. (but a strain of truth) A nap will not make up for a lost night of sleep because your body did not progress through the proper stages of sleep from a full night. If you have already pulled an all-nighter, a 10–20 minute nap is better than a 30-minute or longer nap which can leave you feeling even groggier. Focus on getting a full night’s rest the next night.

Myth: I should never pull an all-nighter.
TRUE, BUT if you have to pull an all-nighter to finish a paper or project, make sure to play it safe. Monitor your caffeine consumption, make sure you are exposed to light, eat snacks throughout the night, study somewhere safe and have a study buddy! It takes your body a week or more to properly recover, so make sure to get back on your normal sleep schedule after your late night.

by Colin Zimmer, UT Knoxville Elf

During the holiday season and finals week, I dress like an elf and give out thousands of candy canes to my UT Knoxville peers. The elf represents more than just a character. It embodies the spirit of the holidays through kindness and generosity. This idea illustrates how a simple act of kindness can profoundly impact how people perceive life. Finals can be a really hard time for students and this is how I try to bring people together and spread some hope. To me, the UTK elf encapsulates the true essence of what the holiday season is all about — spreading joy, inspiring positivity and fostering a sense of community. My story is a unique one, but I hope it sparks inspiration to initiate change in your own community through imaginative ideas. I also hope you remember the magic and warmth that can come from small gestures during the festive season. Follow my lead and try giving a candy cane to someone you don’t know well yet, maybe it will help them see they aren’t alone, and maybe you’ll even make a new friend.

By Ashley Blamey, Title IX coordinator

Learn more about your Title IX rights, resources and reporting options. Visit your campus Title IX website for information and reach out to your Title IX coordinator with questions: UTK, UTC, UTM , UTS, UTHSC.

Noah Hamlett, UT Knoxville

At long last, 2025 is drawing to a close. As we start to look back on the past year and look forward to the next, I like to find time to rest and relax over the holidays. Nothing beats a good movie and a warm cup of coffee or hot chocolate on a chilly night. 

November is usually reserved for my annual "Gilmore Girls" re-watch, but when December hits, the fun begins! Some of my favorite holiday movies include "Elf," "Home Alone" and "A Christmas Story," but, my absolute favorite tradition is spending Christmas Eve watching the extended edition of Lord of the Rings. Rewatching nostalgic movies supports emotional regulation (there is psychology behind it). That comfort it provides is beneficial.

I hope that in the midst of preparing for finals and getting ready to meet the new year head-on, we can all find some time to rest and be proud of all that we have accomplished in 2025! 

See you next year! 

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