Steps to Mental Wellbeing
Consider the 5 steps to mental wellbeing developed by the National Health Service in the UK and seek applicable resources available to you:
- Connect with Other People
- Stay connected with school friends over the summer and try to have more quality time with family and friends from home
- Be Physically Active
- Develop a physical exercise regimen using the equipment or guidance from Pratt Rec
- Daily walks or time spent moving outdoors can boost your mood and raise your self-esteem
- Learn New Skills
- Explore a new hobby or activity that utilizes your creativity without the stress of critique
- Give to Others
- Engage in a gratitude practice or volunteer with a local organization around a topic that matters to you
- Pay Attention to the Present Moment (engage with mindfulness)
- Explore Mindful Pratt for daily live drop-ins and on-demand video contact on mindfulness and contemplative practices
If you have any questions or want to learn more, contact Pratt Health Promotion at firstname.lastname@example.org.
Helpful Smartphone Apps
Meditation, breathing exercises and sleep health.
Calm worry by becoming more mindful and compassionate. Check in daily to track your progress and feel the calm.
Learn about anxiety and panic attacks and how to get through them.
Fall asleep or just relax to soothing melodies that you can customize for your zzzz’s.
Contains 20‐, 40‐, and 60‐minute yoga routines.
Daily affirmations to build self‐esteem, change negative thought patterns, and empower you to achieve your dreams.
Reminders of thankfulness and a place for you to journal your gratitude.
Helpful Weblinks and Referrals
Please note: This selection of links is not intended as a substitute for contact with a mental health professional. It is provided as a means for visitors to this web page to obtain additional information on topics typically discussed in counseling. Inevitably, some of the information represents opinion. If you read information that raises concerns or questions, we invite you to come in to Counseling Services in the ISC Building, 3rd floor.
- National Institute of Mental Health
- American Foundation for Suicide Prevention
- American Association for Suicidology
- The Jed Foundation (JED)
- APA Information Site on Panic Disorder
- Anxiety Disorders Association of America
- NIMH Information Site on Anxiety Disorders
- NIMH Information Site on Depression
- National Alliance on Mental Illness
- Depression and Bipolar Support Alliance
RAPE, SEXUAL ASSAULT, AND ABUSE RESOURCES AND INFORMATION
- Rape, Abuse, and Incest National Network – The nation’s largest anti-sexual assault organization. Good overview with links to many helpful resources
BODY IMAGE AND EATING DISORDERS
- National Eating Disorders Association (www.nationaleatingdisorders.org)
- National Eating Disorder Information Centre (www.nedic.ca/)
SEXUAL ORIENTATION AND GENDER IDENTITY
- National Gay & Lesbian Task Force
- Parents, Families, and Friends of Lesbians and Gays
- plannedparenthood.org/learn/sexual-orientation-gender – Information about sexual orientation and gender identity
- aglp.org – Association of LGBTQ psychiatrists
- hrc.org – Human Rights Campaign
- hmi.org – Resources for people ages 18-24 yrs old
- gapsn.org – Gay Asian Pacific Support Network
BLACK MENTAL HEALTH
ASIAN AND ASIAN AMERICAN COMMUNITY RESOURCES
- NY Coalition for Asian American Mental Health – www.asianmentalhealth.org/aabhsd.asp
LATINX MENTAL HEALTH
ALCOHOL AND OTHER DRUG INFORMATION
Please visit our Alcohol & Drugs page:
GENERAL HEALTH INFORMATION
- National Institutes of Health
- Center for Science in the Public Interest
- CDC Centers for Disease Control and Prevention
PSYCHOLOGICAL HEALTH RESOURCES
- Campus Blues
- American Psychological Association Self-Help Information – Information to help you understand your own and others’ behavior, along with a guide for help-seeking
- Internet Mental Health – A massive, free mental health information service from Canada. Includes much good information on mental health issues in a societal context
- www.transitionyear.org – dedicated to helping students and parents with the challenges of college freshman year
- www.samhsa.gov – Substance Abuse and Mental Health Services Administration website that provides links to treatment, helplines and general information about substance use and mental health issues
Stress Relief Self-Help
SLOW “DIAPHRAGMATIC” BREATHING FOR RELAXATION
The way that we breathe is a reflection of our physical, mental, and emotional states. When we feel anxious and stressed out, especially for an extended period of time, we tend to breathe rapidly and often, using only the upper part of our chest, resulting in less oxygen flow within our bodies. When we feel calm and relaxed, we tend to breathe from our diaphragm muscle, located just above the stomach. Diaphragmatic breathing allows our lungs to expand and bring more oxygen into our bodies; as a result, we feel more relaxed and better equipped to handle stress. Use relaxing sounds to help with focusing on your breathing, you can use the Relax Melodies and Stop, Think, Breathe apps for sounds and melodies (see above).
PROGRESSIVE MUSCLE RELAXATION
Muscle tension often goes hand in hand with feelings of stress and anxiety. Without realizing it, we may be clenching our fists, grinding our teeth, or tensing our shoulders when we feel this way. Progressive muscle relaxation teaches us how to be connected with these physical symptoms and how to release this tension. When we reduce the physical tension, we then reduce emotional stress and anxiety. Use relaxing sounds to help with focusing on your breathing, please see above for Relax Melodies and app for sounds.
Guided imagery is a gentle but powerful technique that focuses and directs the imagination toward a relaxed, focused state. It is based on the concept that your body and mind are connected. This relaxed state may aid in healing, learning, creativity and performance. It may help you feel more in control of your emotions and thoughts, which may improve your attitude, health, and sense of well-being. Please check Youtube for various videos on nature and other relaxing imagery to help guide you.