Student Wellness Resource Center

Information

One of the most common struggles in college is how to manage the stress and anxiety that comes with trying to balance the demands of a college student. From classes and work to family and romantic relationships, there are a wide range of factors. The Mind Spa can help!

• During the academic year we are open 9:00 am-4:30 pm, Monday through Friday, 149 Memorial Union (SWell office).
• Email um.mindspa@maine.edu for info
• Mental health programming & more

Boosting Mental Health

• SMART Goal Setting — Setting specific, measurable, and reasonable goals will help you attain them. What exactly do you want to accomplish? How will you track your progress? Can you reasonably attain this in the time allowed?
• Positive Self-Talk — Check in with how you talk to yourself. Making small changes can help change your outlook from one of despair into one of realistic optimism. Are most of your thoughts critical or focused on disappointments? Are there areas where you can recognize your achievements and progress? What are you grateful for?

• Deep Breaths — There are countless breathing exercises, but here is one for you to try next time you are feeling stressed or anxious. Box Breathing: Inhale for 4 seconds, hold the breath in for 4 seconds, exhale for 4 seconds, and hold the breath out for 4 seconds. Repeat as many times as needed.

• Imagery or Visualization — Looking at a picture that calms your or visualizing a serene environment can ground you in a given moment. Further, develop your vision for your life: What does healthy, growing, and thriving look like for you?

• Routines — Set routines for yourself that you can easily follow every day. Letting your body and mind know what to expect can give you calmness and free up more of your brain power for school, athletic strategies, and extracurricular activities.

• Grounding — Stresses can trigger our fight/flight/freeze/fawn response and anxiety. If you feel this tension building, try this grounding exercise called 5-4-3-2-1: gaze around the room or environment you are in. Become very aware of all aspects of your surroundings. Find and name 5 things you can see, 4 things you can feel or touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.

• Mindful Movement — Adding mindfulness to exercises can involve your mind in a way that calms it and benefits your mental performance. When doing any movement, pay attention to your breath and its rhythm. When does it feel natural to inhale and exhale? Check in with how you feel before, during, and after the exercise.

• Cognitive Reframing — Sometimes problems weigh on you that you cannot fix. Remember: you are in charge of your own actions & reactions. Practice focusing your mind in a way that calms you. What can you control? What can you not control? Consider letting go of stress and anxiety you carry for the things that are out of your control.