Preparing for the Fall: Self-Care Strategies for a Strong Mind

The vibrant days of summer are slowly giving way to the crisp air and colorful foliage of fall. For students, this seasonal transition often brings with it the anticipation of new challenges and opportunities. As you gear up for another term of hard work and growth, it’s essential to prioritize your well-being. To help you step into the fall season with confidenct, let’s explore some effective self-care tip and strategies tailored to the unique demands of engineering students.

1. Establish a Balanced Routine

As you prepare for the fall term, take time to establish a well-rounded daily routine that caters to both your academic and personal needs. Allocate specific hours for classes, study sessions, meals, exercise, and relaxation. Maintaining a consistent routine can reduce stress and create a sense of stability, enhancing your overall well-being.

2. Prioritize Sleep Hygiene

Quality sleep is the backbone of productivity and mental clarity. Ensure you’re getting 7-9 hours of sleep each night by practicing good sleep hygiene. Create a comfortable sleep environment, limit screen time before bed, and consider adopting relaxing pre-sleep rituals, such as reading or gentle stretching.

3. Stay Physically Active

Engaging in regular physical activity is crucial for maintaining both your physical and mental health. Incorporate exercise into your routine, whether it’s a morning jog, a yoga session, or a visit to the Dixon Recreation Center. Physical activity can boost your mood, increase energy levels, and improve concentration – all invaluable assets for an engineering student.

4. Embrace Mindfulness and Stress Reduction

Engineering coursework can be demanding, so it’s vital to have stress-reduction techniques in your arsenal. Explore mindfulness practices, such as meditation and deep breathing exercises. These techniques can help you stay present, manage stress, and approach challenges with a clear mind. Explore some of the mindfulness apps available to you for free as an OSU student.

5. Cultivate Social Connections

Amidst the demands of engineering studies, don’t overlook the importance of social interactions. Spending time with friends and classmates can provide a much-needed break from academic pressures. Share your experiences, seek support, and engage in activities that bring joy and connection.

6. Set Realistic Goals

As you gear up for the fall term, set achievable goals that align with your academic aspirations and personal growth. Break down larger tasks into smaller, manageable steps. Celebrate your successes along the way, fostering a sense of accomplishment and motivation.

7. Allocate Time for Hobbies

Nurturing your interests and hobbies outside of engineering is essential for maintaining a well-rounded identity. Whether you love painting, playing a musical instrument, or cooking, dedicating time to your passions can provide a creative outlet and promote relaxation. Drop into, or attend a group, at The Craft Center to engage your creative side!

As you prepare to embrace the fall season and dive into your studies, remember that self-care is not an indulgence but a necessity. Prioritizing your well-being gives you with the strength and resilience needed to excel academically and personally. Here’s to a successful and self-cared-for fall term head!

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Fall 2023 Mental Health Workshops

I’m excited to share with you the Fall 2023 workshop schedule. All workshops will be held in the Kearney Library (KEAR 311) and will be roughly an hour long. Snacks provided!

While these workshops are intended for College of Engineering students, I will not turn anyone away at the dooras long as there is space in the room. Bring your friends!

Week 1Navigating Mental Health Resources on Campus10/3 @ 10am
Week 2Navigating Mental Health Resources on Campus10/11 @ 4pm
Week 3Managing Imposter Syndrome10/19 @ 6pm
Week 4Mindfulness for Stress and Anxiety10/23 @ 3pm
Week 5No workshop
Week 6Creativity and Wellbeing11/6 @ 6pm
Week 7Winter Blues and Depression11/16 @ 6pm
Week 8Thanksgiving-No workshop
Week 9Strategies to Improve Motivation11/28 @ 4pm
Week 10Mindful Self Care12/6 @ 10am
Week 11Finals Week- No workshop

Questions about the workshops can be sent to

Hope to see you there!

What types of workshops would you like to see in the future? Let me know in the comments.

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Welcome to the OSU CoE Wellness Blog!

Hello! Did you know that the Oregon State University College of Engineering has a wellness program? Allow me to introduce myself and the services that we offer.

My name is Shannon Frasca (pictured below in mid laughter 😜). I am a Licensed Clinical Social Worker (LCSW) and I coordinate the Wellness Program here at CoE. Nice to meet you!

The Wellness Program is pretty new, so no worries if you haven’t heard about it. I joined CoE in October 2022 when it became apparent that engineering students were using the campus counseling services at a higher rate that other colleges. CoE made a committment to help student’s address their mental health needs and decided to bring in their own counselor. Here I am!

My role is to provide support to both faculty/staff and students. Here are some of the services that I am currently offering.

For students:

  • Individual consulation– This is a 30 minute appointment over the phone to disucss what your concerns are. Maybe you’re experincing anxiety, depression, or a difficult break-up. Maybe you have some concerns about a friend. Whatever it is, we can talk about it and figure out what options might be best to fit your needs.
  • Individual, short term therapy– I can meet one on one with you to help you navigate life stressors or learn coping skills to manage your emotions. Because there are so many engineering students, I do have to refer some to the CAPS office for short term therapy. I always do my best to avoid putting any students on a wait-list.
  • Community Referrals– Sometimes your needs may be better suited to longer term therapy or a specialist. I can work with you to help you find a clinician in the community that accepts your insurance and has availabilty.
  • Mental Health Workshops– Each week of the term I will offer a workshop on a topic related to mental health and wellbeing. Be on the look out for a post with the dates/times/locations!
  • **coming soon** Support groups– In the near future (hopefully Spring term 2024) we will have support groups for students to attend to connect with students and process their experiences. Many of these groups will be identity specific and run in partnership with several of our CAPS clinicians.
  • This blog– The intention of this blog is to provide information about the wellness program services, events, and ways to get involved. Additionally, I’ll throw up some good coping skills, articles, videos, etc. I’ll admit that I’ve never been good at blogging. I’ll try my best to keep this thing interesting…I’m always open to feedback.

For staff:

  • Consultation– If you are unsure what to say/do for a student you suspect my be in need of support, let’s talk! I’m happy to consult about ways to incorportate wellness practices into your classroom and syllabus as well.
  • Workshops– Invite me to your next staff meeting! I’d love to come do a presentation about my services or provide a training related to mental health.
  • Classroom presentation– I can come and speak to your sections about mental health, motivation, resiliancy, whatever you want!

Visit our wellness page for more information.

To schedule a 30 minute phone consultation with me use this link or email me at

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