Wellness Tips
UNI students have consistently identified stress, sleep, mental health, and other wellness concerns as factors that can impact their academic success. Based on feedback from the National College Health Assessment, Student Wellness Services has created these wellness tips to help students build healthy habits, manage challenges, and support their overall well-being, so they can thrive at UNI and beyond.
#1 Manage Stress
1. Know your warning signs.
Notice physical, mental, emotional, and behavioral signs of stress.
2. Build your coping toolbox.
Try DISTRACTION • SUPPORT • DEAL DIRECTLY • SELF-CARE and find what works for you.
3. Make a plan.
Break overwhelming tasks into smaller steps, prioritize what matters, and ask for help when you need it.
4. Take care of your basics.
Move your body, eat regularly, get enough sleep, and take breaks.
5. Try a relaxation tool.
Practice deep breathing, mindfulness, meditation, or the 4 A's: Avoid • Alter • Accept • Adapt.
#2 Prioritize Sleep
6. Aim for 7–9 hours.
Your body needs enough time to move through the stages of sleep that support memory, learning, recovery, immune function, and mental well-being.
7. Keep a consistent schedule.
Go to bed and wake up around the same time each day.
8. Create a wind-down routine.
Try stretching, reading, mindfulness, breathing, or another relaxing activity before bed.
9. Put caffeine and technology in their place.
Limit caffeine later in the day and disconnect from technology at least 30 minutes before bed.
10. Make your bedroom sleep-friendly.
Keep it cool, dark, quiet, and comfortable.
UNI RESOURCE
Request a FREE Sleep Kit → Sleep Kit Request
#3 Nourish Your Mental Well-being
11. Move your body.
Find movement you enjoy—walking, biking, swimming, yoga, dancing, or anything that feels good.
12. Make time to relax.
Use mindfulness, deep breathing, meditation, music, art, or other activities that help you recharge.
13. Practice self-compassion.
Treat yourself with the same kindness and understanding you would offer someone you care about.
14. Make time for joy.
Do things that genuinely make you happy and give your life meaning.
15. Ask for help.
You don't have to handle difficult things alone. Reach out to a friend, Wellness Coach, counselor, or another trusted resource.
#4 Stay Connected
16. Make meaningful connections.
Join a club, organization, class, job, or activity where you can meet people.
17. Listen and show interest.
Ask questions, listen, and share something about yourself.
18. Make time for people who support you.
A quick text, phone call, meal, or walk can help you stay connected.
19. Set healthy boundaries.
It's okay to say no, protect your time and space, and step away when you need to.
20. Communicate through conflict.
Pause, listen, express yourself clearly, and work toward understanding.
Remember: You don't need a huge social circle. Focus on meaningful connections.
#5 Take Care of Your Whole Self
21. Eat regularly.
Don't skip meals because you're busy. Keep easy snacks on hand when you need them.
22. Find movement you enjoy.
Regular physical activity can support your physical and mental well-being.
23. Make time to recharge.
Balance classes, work, responsibilities, and social time with downtime.
24. Notice what you need.
Check in with yourself: What do I need more of right now?
25. Use your resources.
You don't have to figure everything out on your own. Explore campus resources that can support your well-being.
RESOURCES
Wellness Coaching
Set goals, build healthy habits, explore your strengths, and get one-on-one support. Wellness Coaching is confidential and available to all UNI students.
Schedule Wellness Coaching → UNI Wellness Coaching
Counseling Center
For confidential mental health support, counseling, and additional resources.
Explore Counseling Services → UNI Counseling Center
Student Health Clinic
For general health concerns, illness, medical care, and other health services.
Visit Student Health Clinic → UNI Student Health Clinic
Student Wellness Services
For wellness programs, stress management, sleep, mindfulness/relaxation, safer sex, alcohol and other drug education, and wellness coaching.
Learn more through our programs → UNI Program Requests
Survey data source: American College Health Association–National College Health Assessment III, University of Northern Iowa, Spring 2026 Executive Summary.
See the data behind these tips → UNI Spring 2026 ACHA-NCHA Executive Summary