Feel Better Fast ONLINE!
As EKUCC is transitioning to telehealth services, we have provided you with resources that you can utilize while away from campus. These resources have been compiled from various websites and clinical workbooks. These supports can provide you with information and skills to improve your mental health and help you enjoy your time away from campus!
MINDFULNESS Spending time in quarantine can lead to spending a lot of time on various activities that take your attention away from the present moment. Practicing mindfulness can be a great opportunity to improve your mental health by challenging yourself to be present and aware of your thoughts and feelings. Below you can find some tools that may help you practice mindfulness and work towards reducing and preventing stress, anxiety, depression, and many other concerns you may be experiencing.
10 Minutes Andy Puddicombe- By now, you’ve probably heard people talk about this idea of mindfulness. However, it’s hard to know what it really is. Is it deep breathing? Sitting and chanting? Does it teach you how to fly? Andy Puddicombe, the creator of the App “Headspace” provides insights about mindfulness based on his experience of being a monk, and wanting to share the power of mindfulness with the world. This is an excellent starting point for beginners to mindfulness.
The Mindful Movement-Sara Raymond-Take 10 minutes out of your day when you may be feeling stressed or overwhelmed to practice this short guided meditation to help you balance your energy and get grounded. Enjoy a time of curious introspection, noticing your breath and your body, then inviting in relaxation and ease.
Heart Meditation by Chris Collins
30 Seconds To Mindfulness- Phil Boissiere- Don’t have ten minutes a day? Watch this short video to get tips on how to utilize mindfulness in 30 seconds or less. Phil teaches the 3X3 method, and provides new tools as to how to apply mindfulness to your daily life.
MOOD BALANCE (EMOTIONAL REGULATION) Regardless of whether you’re at home or school, every day we can experience a wide range of emotions. The intensity of these emotions can change quickly and be very difficult to manage. Here are some tools to address coping skills that can be effective at giving us control over our emotions and improving our ability to regulate our moods.
Internal Hijackers- Do you ever feel like you are being driven by your thoughts and feelings? This short video provides examples of what it is like to feel overwhelmed by thoughts and feelings and one way to respond to them.
Feelings Wheel- Emotions are vast and complex internal experiences. While most people are familiar with the “Big 4” (Happy, Sad, Angry, and Scared), they struggle to add specific detail to these feelings, or recognize the vast but subtle differences that exist in emotions that give us a better idea as to what we are feeling. This resource helps give sharper definition to emotions, to better understand what they are telling us, which in turn allows us to make better decisions as to how to respond to them.
Sleep Hygiene- One very important aspect of mood balance is getting enough sleep. If this has been a problem for you, use this resource and try applying the tips to your sleeping schedule. It may take a little while for your body to get used to the changes that are suggested, but putting the effort in to be consistent with the application can have a huge impact on your emotional functioning.
I CAN TAKE IT (DISTRESS TOLERANCE) Feeling like you’re currently in the middle of an unfinished Jumanji game can lead to feeling overwhelmed. Changes in your daily routine and the people your're around can lead to a mixture of emotions. These new experiences can be stressful. The tools provided below are aimed to provide you with skills to navigate these intense emotions and increase the positive experiences throughout your day.
Distress Tolerance TipsThis short video will provide an introduction to Distress Tolerance and provide some information about ways to effectively manage it.
Unwanted Party Guest- This short video provides application skills to distress tolerance through an animated example, to help you see the concepts in action.
Body Inventory (for physical relaxation and stress reduction)
STUDY SKILLS AND TIME MANGEMENT Going from have the daily structure of in-person classes to doing all of your work online can be a difficult adjustment to make. Family members, pets, video games, and Netflix can easily take our attention away from our studying priorities. Here are tools that may help provide structure for your academic work so that you can prevent the stress that often comes with procrastination.
Weekly Planner Template- Anytime we transition to a new environment, it can be hard to create a new structure for getting things done. This tool helps to provide a visual breakdown of the hourly blocks you have available throughout any given week. Start by filling in times for activities that are not flexible (such as work/class). Then add other obligations that you need to complete for the given week. Once this is done, you have a clear picture of the other times available throughout the week that you can use to accomplish your goals. As an added bonus, you can use this resource throughout the week by tracking how you spent your time during the flexible blocks of time between your weekly obligations. Use this information for your next week’s page to determine how to maximize the times when you are most productive.
TEST ANXIETY With the semester winding down, that means finals are getting closer. Finals can create some positive feelings of concluding the semester but may bring up some anxiety due to exams that come with it. These are ideas and skills that can reduce your stress and anxiety relating to exams to give you confidence and motivation to finish the semester the way that you want to!