Welcome back!

As we kick off a new semester, we’re sharing simple ways to feel more grounded and focused, from small changes to your environment to mindfulness practices you can try anywhere. Plus, hear from members of our systemwide student wellness advisory council, bust a wellness myth and get a glimpse at the good things that made our summer a little brighter.

Whether you're navigating campus with a map or from memory, welcome to the new school year!  

There's a lot coming at you right now: syllabi, socials, the never-ending parking struggle. But not everything has to click into place right now. Your routine will come. Your rhythm will come. The people who get you — they'll come too. For now, just focus on today. Did you drink water? Did you step outside? Did you give yourself five minutes that weren't about productivity? Check those off your list! 

Here's one small practice you can carry into the semester: at the end of each day, jot down three good things that happened that day. They can be big or small, like finding a parking spot on the first try, catching up with a friend, or treating yourself to a post-class latte. It's my personal favorite wellness practice. I've studied it among college students, faculty and staff, and it works. Our brains naturally tend to dwell on the negatives, but with regular practice, this simple habit can reshape our mood and mindset. There’s even an app for it! I recommend Three Good Things Journal (App Store) or Three Good Things - Gratitude (Google Play). 

Bonnie Casamassima, MFA, Lecturer, Architecture, UTK College of Architecture and Design

Environmental psychology is the study of how our built environment shapes our thoughts, emotions and behavior. Every space we spend time in quietly influences our stress levels, mood, focus and often physical health. Small factors like light, layout and stimulation can affect cognitive performance, sleep quality and nervous system regulation.  

Try these four simple shifts to your study and work environment:

Our environment is always speaking to us.  Let’s be empowered to make sure it is saying what we want it to.  

Start building a small habit that can have a big impact on your wellness by writing down three good things that happened at the end of each day! To help you get started, here’s some of the good things that happened to us over the summer:  

What three good things have happened to you?

Katy Hayes, graduate student, UT Martin 

When you think of the term “addiction,” what comes to mind? Is it drugs like prescription pills, cocaine or alcohol? What if I were to tell you these are not the only causes of addiction? Addiction can involve substances, of course, but it can also take the form of addictive behaviors, something mental health professionals call process addiction. In moderation, these aren’t often viewed as negative behaviors. Sometimes they seem totally normal because they are more widely accepted by society than substance use. Take shopping, for instance. Most of the time, you can shop and it’s fun and maybe even an escape from the world around you. But when you shop in excess, to the point that you lose control over it, and continue to shop despite harm to your health, finances or relationships, it becomes a problem. Other examples include gambling, gaming, pornography, food, exercise and even social media. 

Going into this semester, I encourage you to keep an eye out for these behaviors and watch for signs that they are becoming an addiction. Some warning signs may include missing important events or classes to engage in these behaviors, a loss of control over the behavior or noticing you are spending a significant amount of time, attention or money on them. 

You deserve to be the best version of yourself, and sometimes that means catching something before it becomes a problem. Remember that reaching out is a sign of strength, not weakness. Look out for it in your friends, too. Your campus resources are there to help.  

Izzy Oliver, junior, UT Knoxville 

Living in a new country can be scary, and it takes courage, but it is also incredibly rewarding. Culture shock, language barriers, loneliness and homesickness are real, but growth often comes from stepping outside your comfort zone. It wasn't easy at first, but the longer I was there, the more I built confidence, independence and adapted. Before long, unfamiliar places began to feel like home and I found a coffee place and study spot, only in Spain, which was awesome. 

I was also fortunate enough to fly to Morocco for a weekend. Living in Europe makes that kind of trip surprisingly accessible. Nearby cities, countries and even continents are just a short flight away. While I was there, I rode a camel, danced, ate incredible food and took a hot air balloon ride. I traveled to more places in that one month than in my entire life, and I wouldn't have had that opportunity if it weren't for studying abroad.  

Whether you choose a two-week or two-month program, studying abroad offers lifelong growth and memories that extend far beyond your resume. I couldn't be more excited that I went! 

Marlee Sanders, M.D. candidate, UT Health Sciences 

New semester, new syllabus stack, new reasons to feel like you’re already behind. Before the chaos sets in, it’s worth building one small habit that pays off all year: mindfulness. 

There are no rules to mindfulness, and no single "correct" way to practice it. It doesn’t have to mean dedicated meditation time or journaling (though those are great, too). It can be as simple as paying attention to the present moment throughout your day. Before you react and let the stress spiral sweep you away, take a minute to process. Ask yourself what you’re feeling and why, take a deep breath, and take it one step at a time, letting yourself find your footing with each task before moving on to the next. 

Easier said than done, of course — which is exactly why mindfulness is a practice, not an inherent quality. There’s no “on” switch to activate it (if there is, I haven’t found it). Like studying a subject, learning a new language or practicing an instrument, it takes repetition. 

So how do you start? Here are a few examples: 

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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