Quick Bites

If you are navigating personal difficulties with mental health or other challenges life brings, please visit BYU’s Counseling and Psychological Services Center for professional support. You are not alone and there are resources to help you. Counseling and Psychological Services Homepage (byu.edu) Links to an external site. 

How to use CAPs resources Links to an external site.  

Maximizing your academic experience at BYU as an online student involves more than just attending virtual classes. Here’s a brief guide to help you engage more deeply with your professors and enrich your educational journey: 

• Office Hours: Utilize them or request a different time. 

• Directness: Ask for help or extensions openly. 

• Mentorship: Seek advice beyond coursework. 

• Research: Inquire about assisting with projects. 

• Study Abroad: Join programs for informal interaction. 

• Class Presence: Engage during and after lectures. 

Remember, your professors are key resources in your academic journey, and building a rapport with them can greatly enhance your college experience. 

How to Talk to Instructors 

Social Connection is a cornerstone of educational success. It's the glue that binds students to their academic community, enhancing their learning and well-being, a concept former BYU President Kevin J. Worthen referred to as propinquity. Watch this video to see some examples of propinquity to enhance your social connections:

Propinquity Links to an external site. 

More and more young men and women struggle with feelings of loneliness. Dr. Julianne Holt Lundstead highlights how fostering important relationships can impact our happiness. If you are struggling with feelings of loneliness, please reach out to BYU’s Counseling and Psychological Services Center for professional support.

CAPs Homepage Links to an external site. 

Helping Students Who Are Struggling Links to an external site. 

Effective time management is crucial for academic success. Start by creating a calendar to track all deadlines and events, setting reminders to stay on course, and breaking down large projects into smaller tasks. To further enhance your productivity, watch this short clip on the Eisenhower Matrix, a strategic tool for prioritizing tasks. 

Using the Eisenhower Matrix Links to an external site. 

Group assignments can sometimes feel like a comedy show, especially when memes get it just right. We know that group work can be a source of frustration. But it doesn’t have to be your downfall. Here are a few tips for navigating group work effectively: 

• Set expectations early on. Establish a schedule for meetings and deadlines to ensure everyone is on the same page. 

• Communicate. Keep the dialogue flowing. Stay in touch with your group members regularly. 

• Be respectful. Everyone has different schedules and commitments. Be mindful of your peers’ time. 

• Be constructive. Give feedback that is specific and actionable. Focus on ways to improve the project rather than criticizing individuals. 

By following these tips, you can ensure a more successful group project experience and avoid becoming the star of a not-so-funny group project meme.  

 

 

Breathing lower, slower, softly, and gently helps to calm and relax the mind and body, reducing tension and anxiety, and improving concentration and memory. Diaphragmatic, abdominal, or belly breathing is the core skill for stress management and is the fastest, most effective way to become calmer and more relaxed.

Lie on the floor or sit up straight in a chair, place one hand on your chest and the other on your abdomen, and practice breathing slowly and gently through your nose, then exhaling through your mouth as if blowing through a straw. If it would be helpful, practice along with this guided exercise: Belly Breathing Links to an external site. 

Audio-Guided Breathing Exercise Links to an external site. 

Drinking water, eating right and exercise all boost physical capabilities and can even change physical appearance, but they also improve the condition of the brain and cognition. BYU cell biology and physiology professor Jeff Edwards' research findings validate those New Year's resolutions to get the heart pumping and exercise more. Watch this video on three ways that exercise affects the mind and can improve quality of life: 

How Exercise Affects the Brain Links to an external site. 

Sleep is critical to our overall health and can drastically affect our academic performance. Individuals suffering from poor sleep and insomnia report a lack of energy, irritability, poor performance at work, memory difficulties, and concentration problems. Chronic lack of sleep can compromise the immune system. Some evidence suggests that an insomniac's stress response is a risk factor for heart disease and diabetes. Psychological conditions such as depression and anxiety have been shown to commonly occur with insomnia. It is not always clear which is the cause and which is the effect, but treating insomnia effectively reduces these health risks. If you need more help addressing sleep difficulties, visit a medical professional or BYU CAPs Links to an external site..

Watch this quick video for more insights on sleeping habits and mental health. Poor sleeping habits affects students' mental health Links to an external site.

Understanding the difference between mindsets can profoundly affect learning and personal development.

Fixed Mindset: the belief that intelligence and abilities are innate and unchangeable. 

Growth Mindset: views intelligence and abilities as qualities to be developed through effort, learning, and persistence. 

Growth vs. Fixed Mindset Links to an external site. 

Meditation is the practice of passively and uncritically attempting to focus the mind on one thing at a time. It helps to cultivate the part of the mind that is the "witness" that observes our experiences with calm detachment. The practice of meditation can be used to lower breathing and heart rates and has been used successfully in the treatment of high blood pressure, migraines, obsessive thinking, anxiety, depression, and hostility. For more information about meditation, download meditation.pdf (byu.edu) Links to an external site. and listen to this recording Links to an external site. for guided practice in mindful meditation.

Sometimes it feels like we can’t spare even a minute for ourselves. But you can’t take care of your family, friends, job, or anything else if you are struggling. Learn some ways to better care for YOU and thrive for the people in your life. Some things you might try to improve your self-care include: 

• Getting out of your routine 
• Taking a break 
• Practicing gratitude 
• Monitor your physical and mental health 

Watch this Self-Care video Links to an external site. to learn more about ways you can practice self-care, and if you need professional support please visit the BYU Counseling and Psychological Services Homepage (byu.edu) Links to an external site..

Reaching out for help can be a significant step towards personal growth and problem-solving. Here are some strategies to consider: 

• Choose the Right Person: Reach out to someone you trust and feel comfortable with, who is supportive and nonjudgmental. 
• Communicate Clearly: Be clear about the kind of help you need and why you need it. Practice what you want to say if necessary. 
• Use Multiple Channels: Consider different methods of communication, like face-to-face, phone calls, or written messages, to find what works best for you and the person you’re reaching out to. 
• Be Patient and Persistent: Understand that not everyone may be able to help you the way you need, and it’s okay to seek help from multiple sources until you find the right support. 

If you need professional support please visit the BYU Counseling and Psychological Services Homepage (byu.edu) Links to an external site.. 

Watch this video for some helpful insights about help-seeking. Beyond Blue Help-Seeking video Links to an external site.

Struggling with your study progress? Embrace deep learning with metacognition—a mindful study method where you actively plan, monitor, and evaluate your strategies, leading to a deeper understanding and improved academic performance. 
Metacognition is a reflective approach to learning that involves: 

• Planning: Determining what you need to learn and devising a strategy using available resources. 
• Executing and Monitoring: Sticking to your plan and assessing the effectiveness of your learning strategies. 
• Evaluating: Reflecting on what you’ve learned, identifying areas for improvement, and recognizing successful methods to continue using.

Metacognition Links to an external site.

Effective listening and note-taking are crucial for academic success. Here are some quick tips. 

• TQLR Method: Tune in by avoiding distractions, come prepared with questions, listen attentively, and review notes after class. 

• Note-Taking Techniques: Use methods like the outline method for structured information, the Cornell Method for keywords and summaries, or concept mapping for visual learners. 

• Continuous Improvement: Regularly review and refine your note-taking strategies and consult with an advisor to assess progress. 

• Regular Review: Keep notes organized for easy revision and address any gaps by consulting with peers or instructors. Regularly revisit notes to reinforce learning.

Note Taking Links to an external site.

Preparing for tests involves a multi-faceted approach: 

• Study Environment: Choose a conducive study area and utilize resources like notes, textbooks, and TA labs. Maintain a regular study schedule and self-care routine. 
• Remember Bloom’s Taxonomy (different classes of learning): Engage with material beyond memorization—apply, analyze, and create with the information to meet higher-level testing expectations. 
• Test Strategy: During the test, manage your resources and time effectively, tackle easy questions first, and stay calm. 
• Post-Test Reflection: Reward yourself, assess your preparation methods, and consult with professors or TAs for improvement on future exams. 

Getting Ready for Tests Links to an external site.

BYU students need to declare a major by 60 credit hours and cannot change it after 75 credit hours without special permission. It’s recommended to decide by sophomore year to avoid delays in graduation and ensure smooth progress in their chosen major. Here are some resources in helping you choose. 

• Advising Services: UAC Advisors offer guidance on major and career choices, with the option to schedule appointments online or in person during office hours. 
• Exploration Tools: Students can utilize online activities like Major Card Sorting, review major options, and meet with Exploration Specialists to investigate majors and careers. 
• Career Planning: Information interviewing, job shadowing, and strategic part-time work are recommended to gain insights into desired professions. 
• Academic Strategies: Advice on selecting University Core courses that align with interests and potential majors, as well as tips for applying to limited enrollment programs. 

These resources aim to assist students in exploring and deciding on their academic and career paths. To learn more, visit How to Choose a Major (byu.edu) Links to an external site..

The Research and Writing Center (RWC) at BYU is a free resource for all students, offering help with any stage of the writing process, from brainstorming to reviewing drafts.  

• Students can register for a consultation with options for 30-minute to 1-hour sessions, either face-to-face or online via Zoom.  
• It’s recommended to bring assignment sheets, rubrics, or any materials that might help explain the writing project for a more effective consultation.  
• The RWC assists students from any discipline with various writing assignments, including cover letters, resumes, and creative writing, aiming to boost confidence and abilities in research and writing. 
• For more information or to schedule an appointment, students can visit rwc.byu.edu Links to an external site. or drop by the center at 3340 HBLL.

There are many branches to education at BYU, including in person, online, and independent studies. Many students question the difference between BYU Online and BYU Independent study, here are some points that highlight their differences.

BYU Online 

• Semester-based, university-level online classes 
• Available only to matriculated BYU students 
• Register in MyMap 
• Included in regular tuition (no additional cost) 
• Classes listed by semester 
• BYU Online Links to an external site.

BYU Independent Study  

• Year-long courses 
• Available to anyone—including high school and middle school students 
• Register through is.byu.edu Links to an external site. (course list) 
• Pay per credit hour 
• Visit the BYU Independent Study website Links to an external site. for more information

Goals are more likely to be achieved when they are SMART. SMART goals are a structured approach to setting and achieving objectives effectively. Here’s what makes a goal SMART: 

• Specific: Goals should be clear and specific, outlining exactly what is to be achieved. 
• Measurable: There should be criteria to measure progress towards the accomplishment of the goal. 
• Achievable: Goals need to be realistic and attainable to be successful. 
• Relevant: They should be relevant to the direction you want your life or work to take. 
• Time-bound: Every goal needs a target date, so that you have a deadline to focus on. 

Utilizing SMART goals can take some practice, so don’t give up or give in to discouragement if it is difficult for you. Watch the following video to learn more about achieving your long term goals: Learning Motivation (youtube.com) Links to an external site.