Your Healing Space: Keeping Calm

Wellness @ Columbia

Your Healing Space is embracing a new, longer-form format to share more detailed information with the Columbia community. This month's edition is focused on trying to find balance while the semester is in full swing with an emphasis on staying social.

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Midterms are ending and we are getting ready for the sprint toward breaks and finals. This month, Lauren Targ, our Academic Life Coach, and Spencer Stirewalt, a Center for Student Wellbeing Clinical Intern, are sharing some tips to help you as you enter this hectic season. 

If you want to learn more about Lauren or schedule an appointment with her, visit the Academic Life Coaching website here: https://students.colum.edu/academic-services/coaching/

To meet with Spencer or another staff member at the Center for Student Wellbeing, visit the Decompression Space or check out our site here: https://students.colum.edu/studentwellbeing/

Hello Columbia Community,

As one student said to me recently, “This has been a hard semester.”
We were talking about everything — classes, social life, being a Columbia student — but also about the bigger picture: the city around us, the headlines, the constant hum of the world. And lately, I keep hearing the same refrain: “I have to get off my phone.”

If that sounds familiar, you’re not alone. I’ve been having this conversation again and again — in classrooms, advising sessions, and with friends. The documentary The Social Dilemma (remember that one from 2020?) warned us about the pull of our screens, but four years later, it feels like the scroll has only deepened its grip.

So, how do we step away — even a little — and get back to ourselves?

Step 1: Choose Your Level of Detox

• Light Detox: Cut screen time by one to two hours a day.
• Moderate Detox: Limit social media or certain apps to specific times.
• Full Detox: Take a complete break from non-essential screens for a weekend (or longer).

Step 2: Prepare for Offline Life

Think ahead about what will fill the space your phone leaves behind. Stock up on fidget tools, books, coloring sheets, crafts, or anything that keeps your hands busy and your mind engaged. Plan offline hobbies that fit your energy — journaling, music, puzzles, or a walk outside.

Step 3: Set Boundaries and Supports

Use app blockers or grayscale mode to reduce temptation. Turn off notifications that pull you back in. Let friends and family know you’re taking a break so they understand why your responses might be slower. You’re not disconnecting from them — just from the noise.

Step 4: Start Small and Track Progress

Try swapping one digital habit for an offline one. Maybe it’s reading a few pages of a book instead of checking Instagram before bed. Track your progress with stickers, notes, or a quick voice memo — something tangible that helps you see your growth.

Step 5: Create “Buffer Zones”

Establish quiet, no-screen spaces — maybe your dining table, bedroom, or a cozy corner in your apartment. Give yourself permission to be unreachable for a little while. Use alarms or visual schedules to structure breaks and ease into new routines.

Step 6: Support Your Senses

When things feel overwhelming, reach for sensory-friendly supports — a weighted blanket, fidget, or calming playlist. And if you truly need your screen for comfort, use it mindfully: listen to music, ambient sounds, or a guided meditation rather than doomscrolling.

Digital detoxing isn’t about perfection — it’s about presence.
It’s about making space for your thoughts, your creativity, your friendships, and your rest. Start small, stay curious, and remember that getting back to yourself doesn’t happen all at once — but it’s worth every moment you reclaim.

 Lauren Targ, Assistant Director of Academic Services, Academic life Coach

Staying Calm, Cool, and Collected

As the second half of the semester picks up speed, it’s easy to feel like you’re running on empty. During periods of heightened stress, it’s vital to take extra good care of your baseline needs. When those needs aren’t met, it becomes much harder to stay calm and manage the everyday stress that builds up. Make sure hydration, nourishment, rest, and movement are at the forefront of your priorities.

Practice self-compassion
A kind inner voice is one of your strongest tools for managing stress. Without it, we can easily become our own biggest critic and make our goals feel further away. Remember that everyone faces challenges and that doing your best with what’s within your control is enough. Practicing self-compassion and positive reframing takes time, but it helps quiet feelings of doubt and insecurity.

Manage your time and expectations
Finding balance doesn’t mean doing everything at once, but rather it means setting realistic goals and working steadily toward them. Try the Pomodoro Technique: focus for 25 minutes, then take a 5-minute break; after four cycles, take a longer rest. Short, intentional breaks can help you reset and return to your work with more focus.

Use Mindfulness and Grounding Practices

• Box breathing: Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Repeat several times to reset your nervous system.

• 5–4–3–2–1 grounding: Notice 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.

Create a Calm Environment

• Soften your space: Dim/soft lighting, clean and organized surfaces, artwork, cozy spaces, and favorite scents, can all help to create a more peaceful environment.
• Soundscapes: Instrumental playlists or ambient noises can help you concentrate without stress.
• Green/light therapy: Add a plant or study near a window and let natural light in; natural elements can lower anxiety levels.

Routine and Rhythm

• Morning check-in: Start your day by asking, “What’s one thing I can handle today?”
• Evening wind-down: Create a mini ritual (stretching, journaling, tea, reading) to signal your brain it’s time to rest.
• Buffer time: Add 10–15 minutes of “nothing” between commitments to avoid rushing.

Reach out for support
Seeking help is a powerful form of self-advocacy. Whether it’s talking to a friend, venting to decompress, communicating with professors and tutors to meet goals, brainstorming solutions with someone you trust, or using the support resources at Columbia, reaching out can make a big difference. Mutual care and connection strengthen our communities and foster a culture of collective calm and well-being.

Spencer Stirewalt, Clinical Intern, Center for Student Wellbeing

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