Mental Health Month

This month, HZ is all about your mental wellbeing. Small actions can make a big difference; from breathing and laughing to moving, meditating, and giving compliments. On this page, you’ll find tips and inspiration to get started right away. For example, begin by choosing two tips to focus on each day for a week. Step by step, you’ll give your mental wellbeing a real boost!

Tips and tricks for your mental wellbeing

1. Take a Deep Breath

A few calm, deep breaths signal to your body that it can relax. Research shows that slow and mindful breathing lowers your heart rate and reduces stress. So, take a conscious breath now and then; a small action with a big effect.

Tip: Have you heard of the Box Breathing method? This is a breathing technique that helps reduce stress in four steps: Breathe in through your nose for four counts. Hold your breath for four counts. Exhale for four counts. Hold again for four counts. Repeat several times. There are also various apps that can guide you through breathing exercises, such as Breathe Relax & Focus.

2. Laugh!

Did you know that laughter reduces stress, lowers blood pressure, and can even relieve pain? Scientific research also shows that laughter decreases inflammation and improves sleep. So, smile a little more today; at others and at yourself! It’s contagious, too.

Tip: Smile every time you see yourself in a mirror today.

3. Get Moving

When you’re stressed, your body produces the hormone cortisol. Regular physical activity helps lower this stress hormone, helping you recover from tense or busy periods. It also reduces the risk of long-term stress or burnout. Moderate exercise, such as cycling or brisk walking, works best for stress. Overly intense workouts can have the opposite effect and increase tension. The key is to choose something you enjoy; that’s how you’ll stick with it.

Tip: Try a sport you’ve never done before this month. You might find something fun in the HZ Sport programme!

4. Mindfulness & Meditation

Spending just a few minutes each day meditating or sitting quietly helps reduce tension and improve concentration. Start small; five minutes a day is enough to make a difference.

Tip: Download the free VGZ Mindfulness-app. It offers short exercises to help you get started step by step.

5. Go Outside

Fresh air has a positive effect on your brain. Stepping outside can help you relax and refocus. Green spaces and daylight increase serotonin and endorphin levels, leading to feelings of calm and energy. A 20-minute walk in nature can noticeably reduce stress hormones. Regular walks also improve your concentration, memory, and energy levels. You’ll find it easier to focus and absorb new information. Plus, you’ll sleep more deeply and fall asleep faster; which helps you stay productive and clear-headed the next day.

Tip: Are you at HZ in Vlissingen? Take a walk around the building along the specially designed paths.

6. Take Enough Breaks

Your brain can’t stay “on” all day. Taking regular breaks helps reduce stress and boost concentration. Take short breaks to stand up, stretch, or grab a drink or snack. Also plan longer breaks, like a lunchtime walk or some offline time. Building in conscious pauses helps you preserve energy for the rest of your day.

Tip: Set a 30-minute timer and put aside distractions like your phone. Focus fully on your task for those 30 minutes, then take a short break for a few minutes.

7. Yoga

Yoga helps you step away from the hustle and find calm. Through breathing and movement, you release tension and gain energy and focus. Just 5–10 minutes a day of stretching or calm breathing can make a real difference and help you feel more balanced; even during busy study weeks.

Tip: Did you know that as an HZ Sport member, you can join a yoga session every Monday during lunch at HZ in Vlissingen? You can even watch one of the classes back online.

8. Ask for Help

Don’t be afraid to ask others for help when things feel overwhelming. Asking for help isn’t a sign of weakness; it’s a sign of strength and self-care. It doesn’t have to be a big step: talk to a friend or your SLC (study career coach) to share what’s on your mind. And don’t hesitate to seek professional help if needed.

Tip: This week, tell a classmate, friend, or family member what’s been on your mind. It can be a huge relief; and it also makes it easier for others to open up.

Need some extra support?

If things feel overwhelming and the tips above aren’t quite enough, HZ is here for you! Don’t hesitate; check out the page below to see what support options are available, or talk to your SLC, who can refer you to the right person.