Kristine Anderson Trustey Student Wellness Program - Emotional

"When I is replaced by We, Illness becomes Wellness"

Having emotional wellness is important to successfully handle life's stresses and the ability to adapt to change in difficult times. How you respond can affect your ability to carry out everyday activities, your relationships and your overall mental health. 

 Mindful Meditation 

The practice of meditation is used to help control emotions. It is thought to allow oneself to be aware of our feelings, behaviors, thoughts, surrounding environemnts and our bodily sensations.

10 Steps to Mindful Meditation

  1. Make sure to create a regular time and space for yourself – choose a quiet place free from distractions. 
  2. Set a timer – start with just 5 minutes and ease your way up to 15 – 40 minutes.
  3.  Find a comfortable sitting position – sit cross-legged on the floor, on the grass or in a chair with your feet flat on the ground. 
  4. Check your posture – sit up straight, hands in a comfortable position. Close your eyes or gaze downward 5-10 feet in front of you. 
  5. Take deep breaths – deep breathing helps settle the boy and establish your presence in the space. 
  6. Direct attention to your breath – focus on a part on your breathing through the diaphragm. 
  7. Maintain attention to your breath – as you inhale and exhale, focus on your breathing. If you lose focus, take a deep breath and return to focusing on your breathing. 
  8. Repeat these directions – keep concentration as your mind will wander.
  9. Be kind to yourself – don’t be upset if you drift occasionally. If you feel tired, meditate with eyes open and rearrange posture to more erect position.
  10. Easy Tips to help improve your mood 

Rules for Being Amazing 

Risk more than required. Learn more than is normal. Be strong. Show courage. Breathe. Excel. Love. Lead. Speak your truth. Live your values. Laugh. Cry. Innovate. Simplify. Adore mastery. Release mediocrity. Aim for genius. Stay humble. Be kinder than expected. Deliver more than is needed. Exude passion. Shatter your limits. Transcend your fears. Inspire others by your bigness. Dream big but start small. ACT NOW. DON’T STOP. CHANGE THE WORLD.

Tips to help lower your daily stress

  • Fill your life with lots of experiences, not lots of things.
  • Embrace self-discipline.
  • Spend time with supportive loving people.
  • Take a deep breath when you need one.
  • Keep sanity in your schedule.
  • Let go of the thoughts that aren't serving you.
  • Detach yourself from the habit of taking things personally.
  • Trust your intuition.
  • Be humble and be teachable.
  • Exercise your love. 
  • Practice patience as ou wokr for your desires. 
  • Walk away from drama gracefully. 

Belles Against Violence Office (BAVO)

BAVO educates students about sexual assault, relationship violence and stalking. BAVO host mandatory programming for incoming Belles and their parents. 

Programming throughout the year includes: what to look for in an unhealthy relationship, bystander intervention skill to protect you and your friends, how to report a sexual assault and who you can talk to confidentially, title XI, and resources for survivors both on campus and in the community. 


#WhyIDidntReport Exhibit

AUGUST 25-30, 2020

Survivors on our campus bravely shared their stories last week.  Now it's our turn to listen.

Visit our #WhyIDidntReport exhibit this week in the Mother Pauline Room on the third floor of the library.  Content warning: the installation contains descriptions of interpersonal violence.


Swipe Right: A Panel on Dating Apps

6 PM - 7 PM

This popular event is back with new panelists and more great information!  Our panel of experts will answer all of your questions regarding online dating.  Topics will include healthy relationships, communicating expectations, safety tips, and resources available to you to make the experience more positive.

Google Meet info will be sent at a later date, but if you would like to be added to the Google event, send us an email!

Green Dot Bystander Intervention Training

11 AM - 4 PM

Saint Mary's Green Dot empowers students to discover ways to be active bystanders and create a community that does not tolerate violence.  Food & t-shirts provided to all participants!  Registeration closed.

Suicide Prevention Week

SEPTEMBER 6 - 12, 2020

National Suicide Prevention Week is an annual week-long campaign to inform and engage the community about suicide prevention and warning signs of suicide.  By drawing attention to this important issue, the campaign strives to reduce the stigma surrounding the topic of suicide.


Tuesday, September 8
The Impact of Mental Health on School Work & Productivity
via Google Meet, 7 PM

Wednesday, September 9
You Are Worthy Tabling Event
Mental Health Resources Discussion
(Time & Location TBD)

Thursday, September 10
Mental Health & Medications Panel Discussion
via Google Meet, 7 PM

For students seeking resources, support, and help email or call Liz Coulston, coordinator for BAVO, at or (574) 284-4081. 


If you or someone you know needs to talk with a counselor contact the Health and Counseling Center: 574-284-4805.

Grief counseling is available for students in need on Sunday, September 15, Sunday October 6, and Sunday, November 10 at 5:30pm in Holy Cross Room 11. For more information contact Regina Wilson or Kate Barron at

National Suicide Prevention Hotline: 1-800-273-8255

National Sexual Assault Hotline: 1-800-656-4673

National Domestic Abuse Hotline: 1-800-799-7233

National Eating Disorder Hotline: 1-800-931-2237

Here are some fun ways to make consuming water more enjoyable and delicious:

  • Cucumber - can help to cool the body and keep you hydrated.
  • Fresh Mint - will help to freshen breath and may help treat nausea.
  • Chia seeds - may help to strength teeth and bones.
  • Lemon or Lime - may help boosts immunity and could help to prevent colds.
  • Aloe Vera Juice - can help you to relax and may relieve stress.
  • Ginger - warms the body and may help aid in digestion. 
  • Herbal Tea Bags - can help you relax and may relieve stress.
  • Berries - can promote beauty and may prevent oxidation.
  • Cinnamon - can help to regulate blood sugars and could reduce cholesterol. 
  • Honey - may help to prevent some cancers and infections.

Visit our Mind Page to find phone apps for a healthy mind and tips to make you happier.

Need a New Hobby or Want to Re-Find an Old Hobby? 

  • Spring Cleaning
  • Go for a Walk
  • Run Outside
  • Walk your Dog(s) or Cat(s)
  • Meditate – Many free app to help (Calm/Headspace)
  • Make a Craft or Learn a New One
  • Clean out your Closet for Donations
  • Meal Prep or Learn a New Dish to Make
  • Pray Daily
  • Make a Fun Bucket List
  • Learn a New Language
  • Bake
  • Journal
  • Color
  • Listen to Music
  • Try Sudoku or a Crossword Puzzle
  • Puzzles
  • Paint by Number
  • Online Shopping
  • Board or Card Games (at a reasonable distance from you opponents)
  • Read your Bible
  • Play a Video Game
  • Read a FUN Book
  • Listen to your Favorite Podcast or try a New One
  • Build Something
  • Practice your Sport
  • Binge Watch a New Show
  • Call a Friend
  • Say the Rosary
  • Try out a Free Online Museum Tour
  • Learn Guitar Online