The Ombuds Office Welcomes You Back for Fall

Posted: 2026-08-14 07:35:27   Expiration: 2026-08-28 07:35:27

NDSU Ombuds Kristine Paranica shares 10 strategies for starting the academic year with intention and managing stress, and offers the Ombuds Office as a confidential, neutral, informal, and independent resource.

NDSU Ombuds Kristine Paranica welcomes new and returning students, staff, faculty, and leaders back to campus for the academic year. As she prepares mindfully for the year ahead, reflecting on what went well and what she might do differently, she shares a set of strategies for setting a positive tone, working toward your goals, and managing stress.

Strategies for the Year Ahead

• Set clear intentions
  • reflect on what you want to achieve academically, personally, and socially and write it down
  • picture what a successful year looks like
  • map some loose steps to get there for yourself, your students, and your colleagues.
• Organize your space
  • declutter your work or study area to minimize distractions
  • keep separate spaces for work and relaxation so your brain can switch gears, whether you are on campus or working elsewher
• Create a balanced schedule
  • use a planner or calendar for classes, assignments, grading, and deadlines
  • build in time for self-care, exercise, and socializing, even a 15-minute walk, stretch, or breathing break
  • learn to tell urgent tasks from important ones
• Build mindful work habits
  • start tasks with a short ritual such as deep breathing or a brief meditation
  • focus on one thing at a time to improve retention and reduce stress
  • take regular breaks, like the Pomodoro method of focused work followed by a short pause
• Develop healthy routines
  • keep a consistent bedtime for quality sleep,
  • stay physically active to relieve stress and keep your energy up
  • eat mindfully with balanced, whole-food meals
  • Do not forget the reflection and relaxation spaces on campus
• Practice self-compassion
  • accept that setbacks and less-productive days happen
  • treat yourself with kindness rather than criticism, which also builds empathy for others
  • take time to celebrate even small wins
• Connect with others
  • build a support system of friends, family, colleagues, and mentors, including colleagues outside your own office for fresh perspectives,
  • make time for clubs or hobbies you enjoy
• Use technology mindfully
  • set boundaries on social media and digital distractions during focused work
  • use productivity or mindfulness apps to manage time, track habits, or practice meditation
• Reflect regularly
  • keep a journal to track your thoughts, progress, and challenges
  • periodically review your goals and routines, staying flexible and adjusting as needed to stay on track
• Communicate clearly and address conflict early and often
  • share your purpose and intent when you communicate to add clarity and avoid misunderstanding
  • use short mindfulness or meditation sessions to support focus and emotional balance

Contact the Ombuds

The Ombuds Office is a confidential, neutral, informal, and independent resource for anyone working through a workplace concern or conflict. Reach Kristine Paranica at NDSU Library, Room 20C, or 701-231-5114. All contacts are treated with the utmost confidentiality, though confidentiality cannot be assured over email, and the Ombuds is not a reporting channel, so contacting the Ombuds does not constitute notice to the university.

Sources

• Harvard Health Publishing, on the benefits of mindfulness for focus, stress, and well-being.
• Mayo Clinic, on back-to-school stress management, including organizing your space and setting realistic goals.
• American Psychological Association, on the importance of sleep for mental health and performance.
• Kristin Neff, Ph.D., on the power of self-compassion for reducing stress and building resilience.

-- Academic Affairs: Haley Hamel