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.
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
- Make sure to create a regular time and space for yourself – choose a quiet place free from distractions.
- Set a timer – start with just 5 minutes and ease your way up to 15 – 40 minutes.
- 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.
- Check your posture – sit up straight, hands in a comfortable position. Close your eyes or gaze downward 5-10 feet in front of you.
- Take deep breaths – deep breathing helps settle the boy and establish your presence in the space.
- Direct attention to your breath – focus on a part on your breathing through the diaphragm.
- 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.
- Repeat these directions – keep concentration as your mind will wander.
- 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.
- 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.
Self-Soothing Techniques to Calm Aniety and Stress
- Hang up old photographs.
- Draw a picture of your favorite place.
- Start a gratitude list.
- Download a nature app for daily walks.
- Make a themed collage on Canva.
- Stargaze at the nights sky
- Follow a guided meditation.
- Buy some fresh flowers.
- Make freshy brewed coffee in the morning.
- Use a diffuser.
- Wrap yourself up a cozy blanket.
- Snuggle with your pet or friends pet.
- Sit under a tree and feel the grass against your toes.
- Make a home cooked meal.
- Try a tea subscription box.
- Eat a piece of dark chocolate.
- Chew gum.
- Eat slowly and mindfully, without any distractions.
- Listen to relaxing ambient sounds on YouTube.
- Put on headphones and get lost in your favorite music.
- Recite positive affirmations out loud.
- Listen to an audiobook.
- Make a "Top 20" of your all-time favorite songs.
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.
For students seeking resources, support, and help email or call Liz Coulston, coordinator for BAVO, at firstname.lastname@example.org or (574) 284-4081.
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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 email@example.com or Kate Barron at firstname.lastname@example.org.
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
- Listen to Music
- Try Sudoku or a Crossword Puzzle
- 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