The Center for Student Wellness believes mental health is health. We increase mental health awareness through outreach, education, conversation, and stigma reduction.
About Mental Health Matters
- Our mental health awareness prevention education program, "Mental Health Matters: Let's Talk About It" encourages students to take care of their mental health and support one another. In line with the Student Health & Wellness Strategic Plan, we embrace the Jesuit Catholic value of cura personalis, care for the whole person: mind, body, and soul. Mental health is a part of this whole. Our hope is to build a campus of caring and connectedness for everyone.
- Mental听Health Matters is for every Boston College student: those who utilize therapy, those who do not, those who want to learn more, break stigma, help a friend, or who need some general support. CSW creates a web of support for students and encourages staff/faculty involvement through education and prevention efforts.
Plan of Action
- Create an environment that is actively and visibly engaged in promoting student mental health and emotional well-being.
- Offer information on ways to reach out to people in distress by providing a step-by-step process (QPR- Question, Persuade, Refer) anyone can use when concerned about someone's mental health, including their own.
Our Comprehensive Approach
- "Mental Health Matters: Let's Talk About It" addrersses four key components adapted from the Suicide Prevention Resource Center (SPRC), the Jed Foundation and CDC's Health Equity Guiding Principles.
1. Identify and assist persons at risk
2. Increase help-seeking
3. Enhance life skills and resilience
4. Promote social connectedness and support听 听 听 听听
Learn About Mental Health
Learning about the ways mental health affects鈥攁nd is affected by鈥攐ur daily lives can help you care for your holistic health and well-being.
What is mental health?
- Mental health is a state of mental well-being that enables people to cope with the stresses of life, realize their abilities, learn well and work well, and contribute to their community. (World Health Organization, 2022)
- At every stage of life mental health can be affected by many factors- it is not static.
Be proactive in caring for your mental health by learning and trying various tools and resources.
Understanding Stress
- Stress is the way we respond, with our mind and/or body, to our environment or an event that happens. This response can vary throughout the course of a day.
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Where Does Stress Come From?
- Stress can be caused by difficult relationships, academic pressure, health problems, grief, loss, problems at work, financial difficulties, negative thinking, social anxiety, aggression, suppressed emotions, and exhaustion.
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Types of Stress
- There are several different types of stress. The main three types people experience most often are acute stress, episodic acute stress, and chronic stress. Read about the types of stress听.
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The Stress Response System
- From a physiological perspective, stress is the body鈥檚 biological response to a perceived threat. The stress response system sends chemicals and hormones surging through your body. That鈥檚 what causes your heart rate to increase or your stomach to flutter. It鈥檚 your body reacting to something it thinks could be dangerous. Stress alerts your brain and energizes your body.听
Recognizing when it鈥檚 unhealthy or too much
- Stress is not always bad! In fact, it is what helped our ancestors avoid danger and survive.
- Mild to moderate stress can be good for you. It can even motivate you. It's important to identify how stress impacts you and to find ways to combat stress.
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Identifying Sources of Stress
- What makes you tick?听
- What frustrates you?听
- What patterns are you stuck in that could benefit from evaluation?听
- Once you are aware of patterns that could use some adjustment, you can begin to change them. Changing your patterns of negative thinking will eventually change your behaviors and reactions to stressors.
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Basic Stress Management Techniques
- Activate Your Relaxation Response.听
- Try deep breathing, meditation, visualization or yoga!听
What is Mindfulness, and what are the benefits of it?
- Mindfulness teaches us how to be present in the moment. It is the practice of bringing our awareness to what is happening right now, with an attitude of compassion and curiosity.
- The benefits of mindfulness are vast. It improves attention, reduces stress, and results in better emotion regulation and an improved capacity for compassion and empathy.
- It can be helpful to think about mindfulness as a muscle. Incorporating mindfulness into our daily lives needs to be a deliberate exercise; the more we practice mindfulness, the easier it becomes to incorporate it more frequently and the more we will reap the benefits.
- Free Meditation Apps:听
- Come learn new mindfulness skills and techniques, and meet like-minded peers at Mindful Mondays!听
Mindfulness vs. Meditation
- If mindfulness is a muscle, then meditation is a technique we can use to build our muscle. Mindful meditation has been used to treat stress, anxiety and depression for a very long time.听
Try some brief breathing exercises for reducing stress and for relaxation.
Breathing Prompts:
Ocean |听
Mountains |听
Forest |听
- Mental Health Fair (fall and spring)
- No Shame November for Men's Mental Health Awareness Month
- Mental Health Awareness Week. If you are interested in being involved, please contact our Assistant Director of Mental Health & Wellness,听Kelly Hughes at kelly.hughes@bc.edu.
- Tropical Wellness event
Lean on Me
Lean on Me is an anonymous, non-crisis, peer-support textline. Supporters are trained in empathetic listening and communication to offer support to BC students. All students are welcome to send a text message to our phone number: 617-553-6655. If you'd like to get involved with Lean on Me, please reach out to us at bcleanonme@gmail.com, or through our instagram @bcleanonme. We'd love to hear from you, whether you're seeking support or looking to participate in the organization!
BC C.H.A.T.S: Helpful Tips for a Tough Conversation
BC C.H.A.T.S. provides an educational framework to understand a component of our comprehensive approach to mental health promotion and suicide prevention on campus. This is to empower people with basic talking points on what to say or do to dispel the fear related to conversations about suicide prevention. Our intention is to make you feel more comfortable with an uncomfortable subject because it鈥檚 one that very few people feel qualified to address, but it鈥檚 a critical conversation that we need to have in order to feel ready and able to effectively engage with students with anyone struggling. Our program is designed to educate you so that you can feel confident in your ability to intervene properly and refer when necessary.
What does it stand for?
BC C.H.A.T.S.听is an acronym to help you remember the important steps when approaching a conversation with someone who is struggling or who you are concerned about:
C = communicate concern
- When you tell someone you are concerned about them, instead of making general statements, point out specific changes you鈥檝e noticed.
- Use 鈥淚鈥� statements instead of 鈥測ou鈥�:
- 鈥淚鈥檝e noticed鈥︹��
- 鈥淚鈥檓 worried about鈥︹��
- 鈥淚 feel like鈥︹��
- It is okay to be honest about your own nerves, your own emotions, that are coming up - it can be really helpful to share how difficult it is for you to have this conversation:
- 鈥淚鈥檓 [a bit / really] nervous about bringing this up but鈥︹��
- 鈥淚鈥檓 [a bit / really] nervous about bringing this up but鈥︹��
- When sharing your concerns, make it clear that asking for help is a sign of strength and not weakness
H = have empathy and compassion
- When you are listening to someone, make sure you can be fully present. Listen, reflect, and help them feel heard. If you are running to something or are in a busy area, it may not be the best time to engage in this conversation. Do your best to find a private, comfortable space with no distractions.
- Use clarifying questions to get clear on what they鈥檙e saying, trying to say, or avoiding saying:
- 鈥淭ell me more about that.鈥�
- 鈥淲hat does that mean to you?鈥�
- 鈥淐an you expand on that?鈥�
- When someone is sharing with you, make it your goal to listen to their reasons for feeling hopeless or in pain, and do so without judgment.听It is not your job to fix it.听The most helpful thing you can do throughout this whole exchange is听be there. In that moment, it is your job to listen and empathically respond:
- 鈥淭hank you for sharing this with me鈥�
- 鈥淵ou are so brave鈥�
- 鈥淵ou are not alone鈥�
- 鈥淚鈥檓 right here with you鈥�
- 鈥淚 know this can be hard to talk about, I鈥檓 here to listen鈥�
A = ask questions, including directly about suicide
- Let them know you want to hear more about how they鈥檙e feeling and what they鈥檙e going through. Listen actively by expressing curiosity and interest.听
- Use clarifying questions to get clear on what they鈥檙e saying, trying to say, or avoiding saying:
- 鈥淭ell me more about that鈥�
- 鈥淲hat does that mean to you?鈥�
- 鈥淐an you expand on that?鈥�
- Through our gatekeeper training, you will learn the steps involved in recognizing the signs of someone experiencing intense emotional or psychological distress and how to ask the question with someone who may be experiencing a suicidal crisis.听If you are noticing warning signs, it is important to ask directly about suicide.听This is not going to put the idea in their head. There are direct and indirect ways to ask the question.听
- 鈥淗ave you ever wanted to stop living?鈥�
- 鈥淒o you ever wish you could go to sleep and never wake up?鈥�
- 鈥淲hen someone is experiencing as much distress as you are describing to me, they sometimes think of hurting themselves. Are you feeling this way?鈥�
- 鈥淎re you thinking about hurting yourself?鈥�
- 鈥淎re you thinking about suicide?鈥�
- Ask about what other supports they have been or are currently utilizing, and/or who else they have talked to about any of what they鈥檙e sharing with you.
- What can you say if they tell you they鈥檙e thinking about suicide?
- Stay calm - just because someone is having thoughts of suicide, it doesn鈥檛 always mean they鈥檙e in immediate danger. Take the time to calmly listen to what they have to say, and ask some follow-up questions.
- 鈥淗ow often are you having these thoughts?鈥�
- 鈥淲hen it gets really bad, what do you do?鈥�
- 鈥淲hat scares you about these thoughts?鈥�
- 鈥淲hat do you need to do to feel safe?鈥�
- Stay calm - just because someone is having thoughts of suicide, it doesn鈥檛 always mean they鈥檙e in immediate danger. Take the time to calmly listen to what they have to say, and ask some follow-up questions.
- Reassure them that help is available, and that these feelings are a signal that it鈥檚 time to talk to a mental health professional.
T =听take initiative
- Please note: the听Dean of Students office听contains a plethora of information and valuable resources about identifying and responding to students of concern.听
- 听While you want to resist the urge to fix or give advice, it听is听important to encourage this person to connect to help. You are being a great person in having this supportive conversation - but you are not a mental health professional. Your goal is to connect them to proper resources.
- 鈥淚 want to help, but I鈥檓 not a professional. Let鈥檚 connect you with听 听someone whose job it is to help people move through hard things like this. I will do it with you鈥�
- 听鈥淚 hear that you鈥檙e really struggling, and I think it would be really听 beneficial for you to talk to someone who can help you get through this鈥�
- 鈥淵ou know, therapy isn鈥檛 just for serious, 鈥榗linical鈥� problems. It can help any of us process any challenges we鈥檙e facing - and we all听 face serious stuff sometimes鈥�
- 听鈥淚 really think talking to someone can help you gain some听 听perspective, and keep things from getting worse鈥澨�
- 听Let them know that you will stay with them until they get help. Depending on your own capacity, you may choose to offer to be a part of the outreach and referral process - sometimes making that first moment of contact to professional help can be the hardest.听
- 鈥淚 could call or walk with you to your appointment, then we could have coffee afterwards鈥�
- 鈥淭here are some national resources available. Why don鈥檛 we call or text 鈥�988鈥� together?鈥�
- learn more about signs & levels of distress and corresponding response options, visit the next section, 鈥楺PR鈥�, and sign up for a gatekeeper training workshop.
- If the person you care about has told you they鈥檙e thinking of suicide, it鈥檚 a warning sign they should speak with a professional immediately. Do not promise to keep their thoughts of suicide a secret.
- Please note:听if someone indicates any thoughts or plans regarding suicide, past or present, it is imperative that proper steps are taken to care for this individual, which includes contacting the office of the Dean of Students to report these concerns. Call 617-552-3470 or visit听听to learn more about mandatory reporting & to complete the form.
S = seek support
- Know what you need. These are hard conversations and hard situations to be a part of, and it is important that you are checking in with yourself: what are your own limits regarding how much capacity you have for this conversation? This will inform how you engage in a situation.
- This is also a good time to turn to your mental health toolkit and engage in some practices that help you care for yourself in the way that you need. Visit the 鈥淏uilding Your Mental Health Toolkit鈥� section below to learn more.
- Don鈥檛 forget to utilize the听听available on campus for yourself! It is important that you find support, ideally a colleague, mentor, or supervisor - someone you can debrief and connect with afterward. You are not meant to hold this alone.听
- Understand and embrace the boundaries of your role. Knowing what we听can听do, and what we听肠补苍鈥檛听do, is crucial to maintaining our own health & well-being:
- We can: listen, be clear and direct, connect them to help, and follow-up
- We 肠补苍鈥檛: force someone to want help, fix it, keep it secret, or do a formal risk assessment
QPR Suicide Prevention Gatekeeper Training
QPR is a 1.5 hour evidence-based suicide prevention training developed by the听QPR institute. QPR teaches how to recognize the warning signs of a suicide crisis and to follow the 3 simple steps of QPR - question, persuade, and refer. QPR helps save lives, and you can be part of this movement to reduce stigma and offer hope to those in crisis.
Key components covered in training
- How to Question, Persuade, and Refer someone who may be in a suicidal crisis
- How to get help for yourself or learn more about preventing suicide
- How to properly identify and respond to the warning signs of serious psychological distress
- How to get help for someone in crisis
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QPR training sessions are held throughout the semester and are open to all students, faculty, and staff.
Open Session Dates for Students
- Friday, October 4th 1-2:30pm (Maloney 426)
- Tuesday, October 22nd 12-1:30pm (Maloney 426)
- Wednesday, October 30th 3-4:30pm (Maloney 426)
- Monday, November 11th 10:30-12pm (Maloney 426)
Open Session Dates for Faculty/Staff
- Thursday, October 10th 2-3:30pm (Maloney 426)
- Monday, October 21st 12-1:30pm (VIRTUAL)
- Tuesday, November 19th 12-1:30pm (Maloney 426)
- Wednesday, December 4th 3-4:30pm (Maloney 426)
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Our office operates with a holistic and inclusive approach to health. We believe that students deserve the opportunity to meet their own health needs, define wellness for themselves, and to listen to and honor their bodies, minds, and souls, to cultivate a life that is balanced and sustainable. To that end, we know that we cannot adequately address mental health without considering the multiple dimensions of wellness. In this section, you will find a plethora of ideas and resources to help you begin to build your own mental health toolkit, with the goal of equipping you with the foundational skills to sustain your wellness toolbox over time.
Think of this as a toolkit that you should constantly be trying to access if not optimize on a regular basis because all of these tools raise the buoyancy鈥攖he resiliency鈥攐f your overall system.
Stress and trauma, the difficult things we experience, build up inside of our central nervous system. Just like they build up inside of us, we want to be able to get them out of our system. We want to do activities or exercises that release and rewire that stress and trauma from our system.
There is no one size fits all approach to taking care of ourselves: there are a variety of ways we can actively release and rewire the stress and trauma out of our systems and start to naturally heal. The skills you will find in this section are just a handful of examples to get you started as you begin building your own toolkit.
Mind
Breathing Exercises
- Deep breathing - deep breathing is often hailed as the cornerstone of many other relaxation techniques, and it can be practiced virtually anywhere. Deep breathing exercises are an efficient method for getting stress levels under control.
- Diaphragmatic breathing - also known as belly breathing, diaphragmatic breathing is one of the simplest and most effective ways to calm the nervous system and lower our stress. After just a few minutes of practice, this form of deep breathing helps to slow the heart rate, lower blood pressure, and decrease muscle tension. It does this in part because it activates the parasympathetic nervous system (the calming part of the nervous system) by stimulating the vagus nerve, and it is an effective way to provide relief to an overstimulated nervous system.
- Box breathing is a common deep breathing technique people often refer to, where you practice breathing while you slowly count to four a total of four times (note you can adjust the number you count to).听
- Dynamic breathing - dynamic breathing is a powerful exercise for immediate tension release and increased energy, and is one of the skills taught in the Koru mindfulness course. Many find benefit using this when they鈥檙e feeling really tired but still have a lot of work to do, and don鈥檛 want to interfere with their ability to sleep later.
from the Center for Koru Mindfulness on how to practice dynamic breathing.
Meditation is a great way to practice mindfulness. Meditation is the art of quieting your body and mind by focusing on one mental image, object or feeling at a time. Benefits include an increase in productivity, self-esteem, alertness and contentment. It can also help to reduce stress levels and various symptoms of depression. There are many ways to practice meditation. The key is to think of it as a tool to build your mindfulness muscle: it takes consistent practice to develop this muscle. Apps like , , , and can be helpful in maintaining a meditation practice.
There are many options for free, guided meditations on youtube; here are some places to start:
Grounding Techniques
Grounding techniques are exercises that may help you refocus on the present moment to distract yourself from distressing thoughts or feelings. Grounding techniques can be used in nearly any situation, but are especially helpful in improving anxiety, well-being, stress, depression, mood, post-traumatic stress disorder (PTSD), and dissociation. There are physical grounding techniques (using your five senses or tangible objects), mental grounding techniques (using mental distractions to redirect your thoughts), and soothing grounding techniques (to comfort yourself in times of emotional distress) to choose from. We recommend incorporating grounding techniques before heightened states of distress: try one or a few each day, and do them when you don鈥檛 need them - this will make it easier for you to implement the practices when you do need them.
- for a variety of different grounding techniques to try.
Visualization is a variation of traditional meditation. It is also called guided imagery. There are a variety of ways you can practice visualization. Visualization works best when it is a full sensory experience. You want to try to incorporate as many senses as you can in your visualization.听
- Practice visualization on your own by either reading through scripts, or listening to guided visualization recordings. For a variety of free guided visualizations, and find your preferred relaxation style.听
- If you are an athlete, you may enjoy visualizations geared towards performance-based anxiety.
Havening
The use of touch is a critical reason why havening works so well. Havening serves to mimic the warm, soothing touch we experience with our initial caregivers which gets hard-wired into our brains at a very young age and helps us stay calm. Because this exercise involves touching both sides of the body, it also has the ability to activate both the left and right hemispheres of the brain. It likewise has the uncanny ability to soothe upsetting memories from our pasts that have been stored in our amygdala (a part of our brain very involved in feeling and storing emotions). It thereby releases those upsetting emotions and difficult memories, and allows for our brains to be rewired and begin to heal.听
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EFT or Tapping
This is a simple technique based on acupuncture, which has been used for thousands of years in Chinese medicine. It often provides rapid relief from physical-emotional issues (ie: trauma, PTSD, phobias, grief, anger, guilt, anxiety, addictive cravings, nightmares, abandonment, fear of public speaking, fear of flying, love pain, depression, pain, headaches, and much more). Research has shown that Tapping can dramatically lower stress. When we consider that most of the emotional issues we struggle with are either caused by or worsened by stress, we can understand how calming the nervous system with Tapping can be so beneficial. Not only can it be used to reduce upsets that one might be experiencing in the moment, but it can also help to alleviate the emotional residue of past events that can trigger upsets - even allowing us to reframe the events to facilitate greater peace of mind.
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- from the Mental Health Toolbox podcast to learn more about Tapping.
Progressive Muscle Relaxation
Progressive muscle relaxation is the process of tensing and relaxing different muscle groups in the body. This technique helps you become aware of the places in your body where you carry tension and what that tension feels like. It can also be combined with deep breathing.
- You should not practice progressive muscle relaxation if you have any injuries or a history of back pain or muscle spasms.
- for a guided exercise to practice progressive muscle relaxation.
Body
Rhythmic Exercises
Rhythmic exercise can be relaxing because it gets you into a repetitive flow of movement. Some examples of rhythmic exercise options include: running, walking, swimming, dancing, climbing, rowing, jogging or boxing. Whichever you prefer, the purpose is to get you to perform a repetitive movement. It is important that you perform the exercise mindfully - you need to be fully engaged at the moment.
Ancient Meditative Practices
- Yoga is the ancient Hindu practice of deep breathing combined with a mixture of moving and stationary poses. It not only reduces stress and anxiety, but improves strength, balance and flexibility. The best types of yoga therapy for stress are beginner-level practices focused on gentle and slow movements geared toward deep relaxation. Some of the more popular types of yoga for managing stress are Satyananda and Hatha yoga. Under STARR exercises, you鈥檒l also find additional links to download some free practices.
- One example is LifeForce Yoga, intentionally designed to work with and manage mood, and many of the yoga techniques can be done in a chair, in bed, and do not require a yoga mat. Most practices are evidence-based and the strength of these practices is that they adapt to individual needs, beliefs, and values and are therefore applicable in healthcare settings worldwide. The practices are rooted in traditional active meditation and self-inquiry that embrace the polarities in our lives. LifeForce Yoga interweaves the power of an ancient discipline with current scientific findings - .
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- One example is LifeForce Yoga, intentionally designed to work with and manage mood, and many of the yoga techniques can be done in a chair, in bed, and do not require a yoga mat. Most practices are evidence-based and the strength of these practices is that they adapt to individual needs, beliefs, and values and are therefore applicable in healthcare settings worldwide. The practices are rooted in traditional active meditation and self-inquiry that embrace the polarities in our lives. LifeForce Yoga interweaves the power of an ancient discipline with current scientific findings - .
- Tai chi is a self-paced series of slow, flowing movements using the whole body. It is an art that embraces the mind, body and spirit. Some call it 鈥渕editation in motion鈥� and it is now commonly used for stress management. Tai chi promotes serenity through a series of gentle and flowing movements. The relaxed, spiraling motions release tension and stiffness. Tai chi improves the flow of blood and energy, and is a safe, low-impact option for all ages and fitness levels.
- to begin a module that will guide you through a tai chi exercise.
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- to begin a module that will guide you through a tai chi exercise.
- Qigong is from China with a history of more than 3,000 years. It involves using exercises to optimize energy within the body, mind, and spirit, with the goal of improving and maintaining health and well-being. Qigong integrates posture, movement, breathing technique, self-massage, sound and focused intent. There are many different forms of Qigong, each with practical applications and different theories. We recommend visiting the if you鈥檙e interested in learning more.
- to introduce a Qigong routine into your day.
Sudarshan Kriya (SKY) is a technique that incorporates a unique set of integrative breathing, yoga and meditation practices to help people find relief from stress and discover inner reservoirs of energy, and inner silence in daily life. It provides people from all areas of society with practical and effective tools, derived from the ancient yogic science of breath, to alleviate stress, improve health and increase wellness. Independent research has shown that the Kriya stimulates the large vagus nerve in the neck and significantly: reduces levels of stress (reduces cortisol - the stress hormone), supports the immune system, relieves anxiety and depression (mild, moderate and severe), increases antioxidant protection, enhances brain function (increased mental focus, calmness and recovery from stressful stimuli), enhances well-being and overall peace of mind.
Mindful stretching exercises - remember, you are your own best teacher. These stretches will not be appropriate for everyone, and they are only a small sampling of all the different ways we can practice mindful stretching. Pay attention to your body, and increase any activity that feels good while allowing you to be aware of sensations in your body.
- 听If you are interested in exploring STARR exercises, or 鈥淪tress & Trauma Active Release & Rewiring鈥� exercises, in more depth, we have a deck of 10 oversized 鈥減laying cards鈥� from Same Here Global that each teach a unique STARR exercise. Each card shows a visual of each exercise and gives detailed explanations as to why the exercises work, what benefits come from them, and specific instructions as to how to perform them. Visit Gasson 013 to use the STARR exercise cards at your leisure. We are happy to provide you with photocopies as well, you just have to stop by and ask! Some examples of exercises you will find in this deck include mindful stretches:
- Cat & Cow stretch - flexing, extending, and stretching the spine helps to improve circulation and release the tension in our bodies caused by stress. Cat & Cow stretch helps you to harmonize your breath in a pattern that is soothing to your body. As you breathe and as your head goes down and under your heart, you are also sending more oxygenated blood to your brain.
- Triangle pose - there are many stretches to many parts of the body as well as many twists involved in this pose, which have many natural health benefits. This pose is also a wonderful back and core strengthener.
- Sphinx stretch - this stretch lengthens the spine and stomach area. The pressure placed on the stomach stimulates the digestive organs. It warms the spine and helps to rebalance the natural curve of your lower back. This counteracts low-back pain and compression caused by long periods of sitting - such as at our desks.
- Cat & Cow stretch - flexing, extending, and stretching the spine helps to improve circulation and release the tension in our bodies caused by stress. Cat & Cow stretch helps you to harmonize your breath in a pattern that is soothing to your body. As you breathe and as your head goes down and under your heart, you are also sending more oxygenated blood to your brain.
Aromatherapy
Aromatherapy involves using plant extracts, such as essential oils, for the healing of mind, body and spirit. Essential oils can be used aromatically, topically, and internally. The molecules in essential oils affect the olfactory receptors in the brain which causes an improvement in mood. Smell, our most primal sense, remains a strong link to our subconscious, where we guard memories related to smells for a long time. The limbic system is responsible for emotion regulation and mental functions, while creating and storing memories. The limbic system is also directly connected to those parts of the brain that control heart rate, blood pressure, breathing, memory, stress levels, and hormone balance. Essential oils have a great impact on how we think, feel and behave. Research has indicated that the use of essential oils improves sleep, nausea, memory, attention, and energy, while stabilizing one鈥檚 mood.
Nutrition for Mental Health
Food impacts mood and energy. Evidence linking diet and mental health is growing rapidly. There are several places to look when considering the link between what you eat and how you feel. One is deficiencies, the most common that affect mood being Vitamin D, Magnesium and Essential Fatty Acids (in particular Omega 3 fats). The next place to look is food sensitivities. Even if you 鈥渆at pretty healthy鈥�, we encourage everyone to expand their definition of healthy. There are many so-called 鈥渉ealthy foods鈥� that wreak havoc on our brains and immune systems, especially if you are predisposed to certain sensitivities. Finally, leaky gut is becoming an epidemic in our country and the link between gut health and brain health is known. When our gut flora is out of balance, and we have leaky gut syndrome, or an overgrowth of pathogens (Bacteria, fungus, etc), our brains are dramatically affected. These imbalances MUST be corrected and healed in order for the brain to heal.
Sleep Hygiene
We know that sleep is one of the most predictive factors of overall health and wellness. Paying attention to sleep hygiene is one of the most straightforward ways that you can set yourself up for better sleep. The basic concept of sleep hygiene - that your environment and habits can be optimized for better sleep - applies to just about everyone, but what ideal sleep hygiene looks like can vary based on the person. It鈥檚 worth testing out different adjustments to find out what helps you sleep the most. You don鈥檛 have to change everything at once; small steps can move you toward better sleep hygiene.
- and helpful tips about how to practice good sleep hygiene.
Soul
- Do something you enjoy - engaging in activities that feel pleasurable to you allows us to feel calm, centered and happy
- Take a walk - whether you do this indoors or outdoors, getting up and moving around can have a positive impact on your stress levels
- Talk to a friend - sometimes what you need is to talk with a trusted person about your stress. Often the act of venting your frustrations can significantly relieve the burden of stress on your body.
- Listen to music - music that makes you feel soothed and at peace can help you relax and relieve stress. Some people like to make playlists that correspond to different moods - if you鈥檙e feeling lethargic and in need of energy, maybe a 鈥減ump-up鈥� playlist is what you need. If you鈥檙e practicing feeling your feelings, maybe a more emotive playlist is the way you want to go. Listen to your body and put on what you need!
- Spend time with an animal - playing with animals brings pleasure, joy and calmness. Play with your pet, and if you don鈥檛 have one - borrow from a friend!
- Immerse yourself in nature - going outdoors, smelling the fresh air, and putting your feet on the ground can have major positive effects on stress. It is important to try to get outdoors at least once every day, whether you are experiencing stress or not.
- Learn something new - our brains crave novel stimulation. Learning new hobbies or skills has for our mental health and wellbeing.
- Journaling - journaling can be used in many different ways to provide relief. We can use journaling to help practice self-care through increasing kindness towards ourselves: last thing at night before bed, remember three things you鈥檙e pleased with yourself for from the day. Really small things are great. Practice noticing when you鈥檙e being unkind to yourself and trying to be understanding of that. We can also use journaling for reflection: understanding our patterns, considering our values, and prioritizing what to do are ways to practice reflecting, and journaling can be a useful tool to practice reflective self-care. Write about your feelings, or conversations between different sides of yourself.
- Need some help getting started? for a variety of journaling prompts.
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- Need some help getting started? for a variety of journaling prompts.
- Art for mental health - art therapy is difficult to define, in that what makes it the most unique, the art part, is what also makes it ambiguous. Most theories of art therapy are grounded in the knowing that artistic expression allows for the bypassing of verbalization in the externalization of internal processes, and in the assumptions that art therapy engages the sensorimotor system, recruits cognitive process, and has the ability to balance emotional dysregulation through healthy attachment experiences. We know that making art and engaging in state of flow can provide physiological benefits like decreasing stress and increasing focus. Engaging in the creative process increases neuroplasticity, which is the brain鈥檚 capacity to re-wire itself and build new connections. Creativity is a catalyst for neuroplasticity and allows us to be more resilient. We also know that using art materials engages different parts of the brain and allows for different kinds of self-expression. Making art by oneself and in the company of another are both helpful in communicating our thoughts and feelings. Arts are therapeutic in general and help to foster resilience and strengthen relationships. Art making is like a workout for your brain, and allows you to exercise your mind, body and soul: it helps to regulate our nervous system and parts of our brain that are in charge of emotional processing, allowing us to express ourselves more easily, think more clearly, and feel more at peace.
When to Seek More Help
When stress management techniques don鈥檛 work
- Do you feel like you鈥檙e struggling to handle the amount of stress you鈥檙e under all on your own? Maybe you鈥檙e on your way to understanding stress, but life has not put you in a position to cope with it. There are a variety of resources, on campus and nationally, you might want to consider that exist to help you return to optimal functioning. Don鈥檛 try to do it alone, you were never meant to. You are worthy and deserving of hope and help.
- L.I.F.E. Saver Tool - Same Here Global has created a tool to help individuals follow a suicide prevention safety plan. Despite the fact that many individuals experience suicidal ideation, we traditionally have never had a formal safety plan taught in schools as to what steps we should follow if suicidal thoughts arise. The L.I.F.E. Saver tool provides a step-by-step process to follow. You will receive a wallet-sized handout of this tool if you attend a QPR training workshop.
We are committed to preventative measures, and we hope you will use and share this valuable tool with yourself and others.
- You will find a variety of useful resources on the CSW鈥檚 mental health website, including information about our 鈥淏C C.H.A.T.S.鈥� suicide prevention education framework.
Boston College Resources:
- University Counseling Services
Gasson 001
617-552-3310 |听bc.edu/counseling
Hours: M - F 8:45a - 4:45p. After hours or on weekends, you can still reach the Psychological Emergency Clinician (PEC) by calling 617-552-3310 and choosing option 2.
- Boston College Police Department
Emergency line: 617-552-4444
Non-emergency line: 617-552-4440 | bc.edu/bcpd
If you or someone you know is in imminent danger of harm to self or others please call BCPD鈥檚 emergency line or 911.
National Resources:
- Guide
- National Suicide Prevention LIfeline (accessible 24/7) - call or text 988.
Veterans: call 988, then press 1
National Text Lines (accessible 24/7)
- Text HELLO to 741741 to connect with a trained crisis counselor
- Text STEVE to 741741 to connect with a counselor trained in cultural responsiveness (BIPOC)
- Text START to 678678 to connect with a confidential Trevor counselor (LGBTQ+)
- Text HELLO to 838255 for confidential crisis support for veterans and their loved ones