��������

Winter break is a great time to reset and recharge. However, transitioning back home, spending time away from friends and being around family for an extended period of time can also have its challenges. 

Here are five tips you can use to survive and thrive over winter break. 

If you’re headed home over break, make time to discuss expectations with your family.

For instance, you may be expected to follow a curfew, help around the house, attend certain events or take on other responsibilities during your stay. Having a conversation before you arrive home can help you avoid being caught off guard. 

This is also a good opportunity to talk through your own expectations and boundaries. Let your family know what your plans are, including how long you plan to stay and how much one-on-one time you expect to spend together. If your expectations don’t meet what your family wants, work together to find a compromise that works best for everyone. 

Transitioning home can throw us off our normal routine, which may make the transition a little more jarring. Set yourself up for success over break by creating a routine for yourself at home.

Here are a few ways to get started:

• Set a consistent sleep schedule 
  Yeah, we know, you’ve heard it before. However, getting seven to nine hours of sleep each night can help improve your mental and physical health as well as your immunity and stress levels. Over break, try to be consistent about when you wake up and when you go to bed. Your sleep schedule doesn’t have to be rigid, but you should try to stay within a two-hour window.  If you find that you’re over- or under-sleeping, check out these tips for better sleep.  

• Look and plan ahead  
  Your break may be jam-packed with back-to-back events and obligations, or you may find yourself with idle time on your hands. Regardless of what your schedule looks like, try to plan out your days and activities in advance if possible. For instance, you may want to carve out chunks of time to spend quality time with your friends or family, go holiday shopping, relax or have some alone time. Planning in advance can help you make time for what’s most important to you and prioritize how you spend your energy over break. 

• Focus on smaller habits  
  Don’t stress yourself out over making the perfect routine or schedule. Instead, focus on smaller habits that you can consistently do each day. For instance, you may decide to go for a short walk in the evenings with your family, read for 30 minutes at night or text a different friend or family member each day to see how they’re doing. Committing to these small acts can give your days a greater sense of structure and purpose.  

Being at home may mean that we find ourselves having difficult conversations with our family or friends, whether it’s related to school, politics or other issues. The key is to show up for these conversations in a healthy way.  

Here are some tips to keep in mind: 

Give your family members a heads up that you want to have an important discussion. Sometimes, when people are caught off guard, it can make it harder to have productive conversations. That’s why it is usually helpful to give them a heads up and context for what you want to talk to them about before diving in. For instance, maybe you need to talk about your grades, a major change, mental health concerns or a change in career path.  

Allow them time to collect their thoughts. Preparing for difficult conversations in advance can help you avoid mincing words, stay on topic and communicate in a more effective way. Let your family know that you’d like to give them time to collect their thoughts before you jump right in. Invite them to the conversation by setting a time and place to chat in advance. 

Speak from your own experience. When sharing your perspective with your family, it is usually best to speak from your own experience. One way to do this is to use ‘I’ statements. For instance, you may say something like, “I would like to reduce my courseload for next semester, because I feel overwhelmed by the number of responsibilities I took on this past semester, and I think I would perform better with less going on.” You could also say something like, “My grades aren’t as good as I expected them to be, and I’m worried that it is going to impact our relationship.”

Avoid making assumptions. Allow your family to share their perspectives and try to avoid making assumptions about how they feel, what they believe or how they’ll handle something. Instead, ask open-ended questions and stay curious. It’s also important to know that what we hear isn’t always what the other person means. Take time throughout the conversation to restate what you think you heard them say and ask for clarity if your understanding is off base. 

Take a break if needed. Conversations can sometimes become heated or escalate into arguments. This is especially true when there are strong emotions, the stakes feel high or there is a significant difference in opinions or perspectives. If you feel like a conversation is turning into an argument or becoming unproductive, take a time out. Let the person know that it may be time to step away and come back to this conversation later. If it’s something you’d like to follow up on, plan a time when you can rein back up in 20 minutes or the next day after you both get some space. If it’s not something that you feel like you need to revisit, it’s also okay to say, “I care more about our relationship than this debate. Can we talk about something else?”

Give grace. Change doesn't happen overnight, and conversations don't always resolve the way we’d like them to. Progress often takes a series of conversations and a willingness to keep trying. If things are left unresolved or it feels like you’ll never reach an agreement, give yourself and your family member grace. Let your family know that you appreciate their willingness to talk with you. It’s important to remember that having differences in opinions doesn’t always mean there is conflict, and seeking to understand someone’s perspective and validate them doesn’t have to mean you agree. 

Want to make it extra fun this year?   

Make a list for yourself of things you’d like to do over the next 12 months. This could include things like going to a specific sporting event, volunteering for a cause you care about, baking your first cheesecake, hiking a trail you’ve been wanting to tackle or anything you’d like! As you write down your list, consider using local guides, online groups, family and friends to help you map out your year and improve your chances of success. Who might you share these adventures with? 

If you’re struggling over winter break, there are resources on campus that can still support you. Here are a few you can take advantage of over break. 

Counseling and Psychiatric Services (CAPS)

CAPS provides services over winter break for students who will be in Colorado. They can also help connect you with a local provider if you’re staying somewhere outside the state of Colorado.  

If you are experiencing a mental health crisis, please call the CAPS crisis line and 303-492-2277 (24/7).

*Hours may vary over break.

AcademicLiveCare

AcademicLiveCare (ALC) is a telehealth platform that allows students to schedule and attend free counseling, psychiatry, nutrition and medical appointments from anywhere.  

*This program is free regardless of your insurance plan.  

WellTrack

WellTrack is a free app available to all CU Boulder students. WellTrack is designed to help you identify, understand and address concerns related to stress, anxiety and/or depression. Their self-guided programs provide an informative and interactive way to manage your mental health and learn about additional resources.

OVA provides free and confidential information, consultations, support, advocacy and short-term trauma counseling services for students, staff and faculty who have experienced or witnessed a traumatic, disturbing or life-disruptive event. This includes things like familial abuse, intimate partner abuse, stalking, harassment, sexual assault and more.

*Hours may vary over break.

Follow on social for more tips, events and activities.