RA360: Self Care and Stress Management
TL;DR
As a staff member and as a student, it’s imperative that you think about how to navigate and manage stress. There are some strategies you can use to ensure you navigate these difficult roles with self care and setting boundaries.
Let’s face it. Your job can be STRESSFUL. Going in with a plan on how to manage this stress and take care of yourself will help you immensely rather than waiting until it hits OR, when it does hit, will you be prepared to manage it as best you can?
What is stress?
Stress is a state of mental or emotional strain or tension resulting from demanding circumstances. It is a natural response to challenges and threats in our lives. Stress can manifest physically, emotionally, and cognitively, causing symptoms such as anxiety, irritability, fatigue, headaches, and difficulty concentrating.
The Effects of Stress
The effects of stress on one’s physical and metal health are well documented. Some of these can be particularly acute for traditionally aged college students (18-24 years old).
Have you noticed these in your residents? …in yourself?
What is self care?
“The practice of taking an active role in protecting one’s own well-being and happiness, in particular during periods of stress.”
Four Dimensions Of Self Care
When you’re in the thick of duty rotations, roommate conflicts, and late-night conversations, it’s easy to put yourself last. But you (your energy, your emotions, your connections, your purpose) are not a side note to your student staff role. They’re the foundation. Taking care of yourself isn’t selfish. It’s strategic. 👏 It allows you to show up fully, stay grounded, and find joy in the work you do. Think of self-care as your personal operations manual. It’s what keeps your engine running and your spirit intact when things get chaotic. The following are four dimensions of self-care. Check out the full article if you want to dig deeper.
Physical self-care refers to the ways you look after your body’s health and energy, including sleep, nutrition, exercise, and hydration.
Emotional self-care involves understanding and managing your feelings and mental health. It means giving yourself permission to experience emotions and finding healthy ways to cope with stress, anxiety, or sadness. This can include practices like reflection, mindfulness, or talking things through.
Social self-care is about nurturing connections and relationships that support you. This includes spending time with friends or family, participating in community activities, and feeling like part of a supportive group.
Spiritual self-care isn’t just about religion. It’s any practice that helps you connect with a sense of meaning, purpose, or something greater than yourself. This could involve mindfulness, meditation, spending time in nature, prayer, or engaging in creative activities that inspire you.
Self Care Idea Starters
🏃♂️
Physical
- Go to bed and wake up at consistent times (even on weekends)
- Take a 20-minute nap between classes
- Keep a reusable water bottle nearby and refill often
- Pack healthy snacks like fruit, nuts, or granola bars
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- Do a short YouTube yoga session before bed
- Use a standing desk setup or alternate between sitting/standing
- Take a screen break every hour during desk shifts
- Do 15 squats or wall push-ups while waiting for the microwave
- Treat yourself to fresh air: open your window or step outside
- Wear clothes that make you feel comfortable and confident
- Schedule routine medical or dental check-ups
- Set a “wind-down” alarm to cue your nighttime routine
- Swap caffeine-heavy drinks with lower-stimulant options after 6pm
😊
Emotional
- Do a 5-minute breathing exercise using a free app
- Say one kind thing to yourself in the mirror each morning
- Create a mood playlist for stress, joy, or calm
- Use a coloring book or doodle to decompress
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- Write a list of 5 things you’re proud of this week
- Write a “brain dump” journal entry before bed
- Watch a comfort movie or show without multitasking
- Schedule a “nothing” hour just for rest or fun
- Speak with a counselor or join a peer support group
- List 10 things you’re grateful for after a rough day
- Forgive yourself for a recent mistake
- Create a “positive feedback folder” with kind messages and notes
- Do one small act of kindness for someone else
🤝
Social
- Call a family member just to say hi
- Send a “thinking of you” text to a friend
- Host a movie night with snacks for close friends
- Reconnect with someone you haven’t seen in a while
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- Plan a non-work hangout with another RA
- Join a student club or org that aligns with your interests
- Set up a low-stakes game night in your common area
- Attend an on-campus event as an attendee, not as a staffer
- Share a funny meme or video with a friend
- Write a thank-you note to someone who helped you
- Walk and talk: catch up with someone while walking around campus
- Celebrate small wins together with other staff
- Share a meaningful playlist or book recommendation
- Unfollow or mute accounts that drain you online
🌱
Spiritual
- Meditate for 5 minutes with a focus on gratitude
- Take a walk without your phone and just notice the world
- Connect with a cultural or ancestral practice that grounds you
- Make art, write poetry, or dance just for the joy of it
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- Write down three things that gave your day meaning
- Create a personal mantra or affirmation you revisit daily
- Spend time in nature and observe your surroundings
- Listen to music that connects you to something larger
- Volunteer for a cause you believe in
- Attend a religious or spiritual gathering if that’s part of your practice
- Spend time with animals or go to a pet café
- Visit a quiet space on campus for reflection or solitude
- Do a random act of kindness anonymously
- Create a vision board based on your purpose or dreams
- Take a technology detox for a few hours
“Being an RA means wearing many hats! Some days will be rewarding, others challenging, and there will be moments when you feel like throwing in the towel. When those times come, lean on your fellow RAs, embrace the support around you, and remember to prioritize your well-being. Taking care of yourself allows you to be the best RA—and person—you can be!”
“Self care is not selfish.”
A Self-Care Self-Assessment
We all know that residence life can be stressful! And self care is CRITICALLY important? But how do you know if you’re practicing good and regular self care?
One of the best strategies is through self-reflection and check-ins. Your supervisor can also be a support. At the following link you will find a self-assessment tool that includes a series of prompts you can answer to help you focus your thinking.
“Don’t forget that you’re part of a team and you have others you can rely on. It’s absolutely okay and necessary to ask for help when you need it.”
Burnout & Boundaries
Burnout is a state of physical and emotional exhaustion caused by chronic stress and overwork. It can look like constant fatigue, irritability, or feeling detached.
Boundaries are the limits you set to protect your personal time and energy (for example, “I will not check social media after 10 PM”).
Living where you work means that your personal life and your work roles can often blur together. The role of an RA and student staff member is also incredibly demanding. Over time, you can slip into burnout. It’s the kind of exhaustion where even small tasks feel impossible and nothing feels fun. One key skill you can learn and employ is figuring out how to set boundaries. Boundary setting allows you to more effectively manage different aspects of your life and keep one from taking over the other.
So what should you do? Watch for red flags: chronic tiredness, cynicism (feeling like nothing matters), or numbness. If you notice these, it’s time to act. Learn to say no to extra commitments if your plate is already full. Block out personal time on your calendar (for sleep, exercise, or hobbies) and treat it as a must-attend commitment. Don’t hesitate to ask your supervisor or a peer for help if you’re feeling overwhelmed.
Can you recall a time when you felt burned out? What were the signs? Identify one boundary you can set this week (for example, a tech curfew or turning down a new project) to protect your well-being.
Integrating Self-Care into Your Schedule
Self-care might seem like a low priority when you have back-to-back classes, meetings, and duty shifts. Integrating it into your routine means treating self-care as a scheduled part of your day or week, just like any other responsibility. Regularly dedicating time to recharge prevents you from always putting yourself last.
Use a planner or app to map out your week, including not just classes and RA duties but also self-care tasks (sleep, meals, exercise). For example, block off 30 minutes after dinner for relaxation or a quick walk. Break work into chunks (work for 25 minutes, then take a 5-minute mental break). Set reminders to pause for water or a short stretch. Combine self-care with chores (listen to music or a podcast while cleaning or running errands). If something doesn’t fit today, reschedule it rather than skipping it entirely.
Look at your schedule this week. Is there a regular 30-minute or hour-long slot you can dedicate to self-care (like reading, walking, or a nap)? If not, where can you carve out some short breaks? Pick one time today to take a real break and notice how you feel afterward.
Resident Wellness
For more on resident wellness, look to this RA360 page.
This RA360 resource is focused on your self care and wellness, but that of your residents is important, too. (In fact, we have a whole page dedicated to that.) When residents see student staff members prioritizing self-care, it sets a positive example. And student staff who practice wellness are better equipped to notice when students are struggling and can encourage healthy habits.
- Organize simple wellness activities: a group walk, a floor yoga session, or a stress-relief craft night.
- Share information about campus resources (counseling, gyms, student clubs, or mental health apps).
- Check in regularly. Sometimes a quick friendly chat or encouraging text can help a student open up about stress.
- Lead by example by mentioning your own self-care routines casually (like saying you’re grabbing tea to unwind), so students know it’s okay to take breaks and seek help.
- Encourage residents to set personal boundaries (like quiet hours or designated tech-free time) and remind them it’s okay to reach out if they feel overwhelmed.
What is one wellness idea or tip you could share with your residents this week?
Questions To Ponder:
- Are you stressed and overwhelmed right now? Reach out to someone for help. Your supervisor can be there for you.
- Are there certain things you do to relax? When is the last time you did that?
- How can you organize yourself so you can best work through stressful times–both anticipated and unanticipated?
RA360 Outcomes:
RAs and student staff members will be able to:
- Identify when they are stressed and overwhelmed.
- Apply strategies to preclude, reduce, or manage stress.
More To Explore
RA360 is a set of resources organized around skills, topics and competencies relevant to Resident Advisors and similar related student staff positions in college and university residence halls.
