Social Wellness Tips:

• Making new friends: College can be a time of social exploration, but also nervousness when making new friends. A great tip is to find something in common with others. Don’t be afraid to say hi to someone new in a class, your dorm (if applicable) or even someone you see in the hall if you notice something in common (ie. merchandise from a show, musician, artist, or movie you like)
• Schedule time dedicated to seeing those close to you each week
• Talk about what’s happening in your life with those close to you, which we elaborate on more in the “emotional wellness” sections
• Spend time doing social activities that energize you, rather than deplete your energy
• Don’t be afraid to set boundaries. If others’ social expectations for you are taking time away from the other important areas of wellness that you need to focus on, it is okay to say no!

On-Campus:

• Student Life
• Clubs/Organizations
• Greek Life
• College Programming Board – Tuesday, Thursday, Friday, and Saturday Night Events
• A variety of on-campus offices will host events:
  • Commuter Affairs
  • Equity and Diversity Programs
  • Women’s Center and LGBTQ+ Services
  • Office of Violence Prevention 
  • Civic and Community Engagement Center
• Not sure what’s going on on-campus? Read In The Loop, the Daily Digest, or browse events on Archway! College social media pages are also a great tool.

Other Resources:

• Check out the Community Information Hub for things to do near the College
• Discover Community Events in Mahwah, NJ
• Ramapo Transportation Services – Shuttle to off-campus locations like Garden State Plaza and the train station to travel to Hoboken/NYC
• JED’s Relationships 101 Hub– healthy relationships, communication tips, common problems, breakups, and safely ending unhealthy relationships
• NYU’s Guide for Dorm Living and Roommate Relationships

Emotional Wellness Tips:

• Regularly check-in with your feelings. This can be done through consistent journaling, speaking aloud to a recording, or as a quiet reflective practice. It is important to reflect on how things we experience impact our thoughts, feelings, and actions.
• Celebrate all wins, no matter how small.
• Practice self-compassion. Often, we are our own worst critic, and taking time to be kind to ourselves, recognize our importance in connection with others, and mindfully engage with our emotions can greatly benefit us.
• Practice mindfulness, the practice of acknowledging what you’re feeling without judging the emotions or sensations as you’re experiencing them. Mindfulness is evidence-based to improve mental, physical, and emotional health.
• Practice gratitude each day. By intentionally reflecting on our experiences and the people around us that contribute to them, we can have a more positive outlook. Gratitude can be expressed for things as simple as the softness and warmth of a blanket or the smile from a stranger. Learn more about gratitude practices here.

On-Campus:

• Take an anonymous, online mental health screening for free
• Counseling Services
• Substance Use Disorder Prevention and Recovery Services
• ENHANCE– social emotional support for Autistic Ramapo students
• Peer Discussion Groups through the Women’s Center and LGBTQ+ Services
• Grab pamphlets outside of D-216 at any time to learn about emotional health and coping strategies

Other Resources:

• Togetherall for anonymous, peer to peer support.
• JED’s Self-Injury Information Hub
• Active Minds
• Diversity and Multicultural Resources for emotional health
• The National Institutes of health Emotional Wellness Toolkit

Spiritual Wellness Tips:

• For some, religion can aid spiritual wellness, but one does not need to be religious to foster spiritual wellness
• Intentionally reflect and consider what your values and beliefs are, and how you can live according to those beliefs
• Explore activities and practices that give you a sense of purpose
• Develop an awareness of others’ values and how they may be different than yours
• Some strategies: prayer, yoga and meditation, spending quiet time in nature, and/or engaging in community service

On-Campus:

• Faith and Spirituality Services
• Contemplative Studies Minor
• Civic and Community Engagement Center: Service Opportunities
• H-201 is a Prayer Room for all those in need of a space to practice their faith and spirituality
• The Mackin Hall Prayer Room for Muslim-identifying students, staff and faculty. If you have any questions, please contact Rachel Sawyer-Walker at rsawyer@ramapo.edu

Other Resources:

• Bergen County Resources for Spiritual/Belief Dimension of Wellness
• Yoga Journal – Yoga for Beginner’s
• Journal Prompts to Explore Beliefs, Values, and Goals

Intellectual Wellness Tips:

• Maintain curiosity, especially outside of the classroom. Intentionally consider new skills or hobbies you are interested in pursuing.
• Explore intellectually. If able, take a class outside of your planned major/minor to learn something new!
• Find your learning style, and try to match studying to what helps you learn best. The University of Arkansas has a great guide here.
• Try different study styles and create a studying environment.
• Build time management skills, prioritizing tasks that are most important.

On-Campus:

• Center for Student Success
• OSS – supports for students with disabilities
• Ramapo International Education: Study and Intern Abroad
• Center for Reading and Writing
• TAS Math/Science Tutoring Center
• Chemistry Peer Tutors

Physical Wellness Tips:

• Exercise regularly. The CDC recommends adults have 150 minutes of moderate-intensity physical activity and 2 days of muscle strengthening activity. Exercise can also boost mood and energy levels through the release of endorphins!
• Prioritize sleep. Adults need 7 to 9 hours of sleep, and some young adults need more sleep. Ramapo’s National College Health Assessment showed over half of our student body sleep less than 7 hours each night. Consider these 20 tips for better sleep from the National Sleep Foundation.
• Build a balanced diet, with three meals and 5 servings of fruit and vegetables every day. Food insecurity can be an issue for college students, so please utilize the food pantry on campus for fresh food.
• Sometimes those struggling with their mental health can have difficulties with personal hygiene. Setting up a routine can make it easier to complete care tasks such as laundry, showering, hair care, and brushing your teeth twice a day.
• If making changes for your physical well-being, start with small goals. It is easier to make a change when you set yourself up for successful, and build overtime.

On-Campus:

• Health Services
• Ramapo College Food Pantry
• Bradley Center– Recreation

Other Resources:

• Rave Guardian Safety App – for physical safety on campus, it functions as an emergency blue light system and a trusted friend with you at all times. Free for all RCNJ community members.
• Community Health Improvement Partnership of Bergen County – free recreation classes for Bergen residents
• TrueFood– a tool to help you select less processed foods when grocery shopping.
• RISE App for Sleep Health – FREE for 4 years to the Ramapo Community by registering at the link provided (can use .edu or any other email address)

Environmental Wellness Tips:

• Spend time in environments that you find pleasant.
• Dorm living:
  • actively talk with your roommate(s) about the care and keeping of your space, and each person’s standards for cleanliness.
  • Set up your room to be a place you like to be in, with decorations and lighting that are approved within the housing agreement.
  • Consider displaying photos of friends, family, and other loved ones to help with homesickness.
• Interact with the outdoor environment regularly
• Consider utilizing sustainability practices that help take care of our planet
  • Sustainability when studying and working from home

On-Campus:

• Ramapo Green
• 1STEP (Students Together for Environmental Progress)

Other Resources:

• Ramapo Reservation
• Bergen County Department of Environmental Health

Financial Wellness Tips:

• Create a budget that allocates resources for food, housing, clothing, and fun/leisure.
• Save excess money that is not already allocated in your budget for a later date or larger necessary purchase (rainy day fund, saving for a car, etc.)
• Be intentional with purchases. For items that are not necessary for daily functioning, try to wait and see if you still want that item after a few days.
• If you are experiencing financial stress or hardship, consider reaching out to resources below.

On-Campus:

• Financial Aid
• The Student Relief Fund
• Scholarships
• Prestigious Fellowships and Scholarships – external and for those looking for graduate education

Other Resources:

• New Jersey SNAP (Supplemental Nutrition Assistance Program) for College Students
• 10 Financial Tips for College Students

Occupational Wellness Tips:

• Consider the elements of your work (as a student or a worker) that is personal fulfillment
• When applying for jobs, consider if the job will be both personally fulfilling AND financially rewarding
• Create occupational goals and take actions to reach them
• Consider the opportunities through Ramapo that can help you with your career trajectory and occupational goals
• Intentionally strive for a balance between work and leisure

On-Campus:

• Cahill Career Center – individualized services, employer relationships, and campus partnerships for on-campus employment opportunities. They also host events!
• Career Fairs occur regularly on campus
• Ramapo International Education: Study and Intern Abroad

Other Resources:

• Mental Health America’s Guide to Work-Life Balance