EMOTIONAL WELLNESS- QUICK TIPS

1. Do Something You Love Every Single Day- This can be as small as something such as cooking your favorite breakfast, writing in a journal a few minutes a day, participating in a local event, participating in a favorite hobby, or anything else that you just truly love. Doing something small for yourself every day is a great way to enhance serotonin levels in the body to raise those feel good hormones on a regular basis.

2. Eat Magnesium-Rich Foods- Magnesium is the anti-stress hormone, not to mention the host of other benefits it has for your body. Plant-based foods are rich in magnesium and are important to include in your day to optimize mental wellness. Some of the best sources include leafy greens, nuts, seeds, cacao, bananas, avocado, and sweet potatoes. See some magnesium-rich recipes here to find out how to work more of this important mineral into your diet!

3. Ditch the Negative Self Talk- Consistently telling yourself reasons why you can’t do something, don’t deserve something, or will never achieve something are never going to get you where you want to be. Ditch the negative self talk and start creating new messages instead. When you change your mindset, you have the power to change your life. This is one of the most overlooked, yet most important things, that everyone can do for better mood and mental health daily.

4. Eat Your B vitamins reduce stress in the brain, promote energy, and enhance focus — who doesn’t want all of those things?! Vitamin B12 isn’t the only one important for good health. Other B vitamins, specifically vitamins B3, B5, B6, and B7 are also important. If you eat a plant-based diet, you can easily get enough. Some of the best sources of B vitamins include: nuts, seeds, leafy greens, broccoli, avocados, root vegetables, coconut, beans (including coffee and cacao), bananas, pumpkin, berries, legumes, and whole grains. Mix these up throughout the day for a healthy brain all day long! 

5. Make sleep your priority- when you are not providing your body with enough rest it can become difficult to manage challenges that cause stress. Not only will it make it harder to manage stress it can also make it more difficult to function like normal, this can make you more irritable, tired, and unmotivated. It is recommended that adults get between seven and nine hours of sleep, during this time you go into REM sleep which research has shown to significantly mental health symptoms and emotional reactivity. 

6. Strengthen social connections - social connections might help protect health and lengthen life. Scientists are finding that our links to others can have powerful effects on our emotional and physical well-being. Click here for tips on how to build a healthy support system.  

7. To help with stress, anxiety, sleep and more, here are some helpful phone apps to assist you in reaching your goals. 

​SPIRITUAL WELLNESS ASSESSMENT

The spiritual dimension of wellness involves seeking meaning and purpose in one’s life.

Read each statement carefully and respond honestly by using the following scoring:

Almost always = 2 points            Sometimes/occasionally = 1 point           Very seldom = 0 points

_____  1.   I feel comfortable and at ease with my spiritual life.

_____  2.  There is a direct relationship between my personal values and daily actions.

_____  3.  When I get depressed or frustrated, my spiritual beliefs and values give me direction.

_____  4.  Prayer, meditation, and/or quiet personal reflection is/are important in my life.

_____  5.  Life is meaningful for me, and I feel a purpose in life.

_____  6.  I am able to speak comfortably about my personal values and beliefs.

_____  7.  I am consistently striving to grow spiritually and I see it as a lifelong process.

_____  8.  I am tolerant of and try to learn about others’ beliefs and values.

_____  9.  I have a strong sense of life optimism and use my thoughts and attitudes in life-affirming ways.

_____ 10. I appreciate the natural forces that exist in the universe.

_______ Total for Spiritual Wellness Dimension

Score: 15 to 20 Points –  Excellent strength in this dimension.

Score:  9 to 14 Points – There is room for improvement.  Look again at the items in which you scored 1 or 0.  What changes can you make to improve your score?

Score:  0 to 8 Points – This dimension needs a lot of work.  Look again at  this dimension and challenge yourself to begin making small steps toward growth here.  Remember:  The goal is balanced wellness. 

MIND CHALLENGE ACTIVITIES

• Try practicing mindfulness or mini Meditation , a practice to bring your attention and focus to the moment, rather than dwelling on what could happen in the future or what happened in the past. 

• The practice of meditation aims to quiet the mind in order to experience greater peace and tranquility. Through meditation, one strives for a state of mindfulness, where it is possible to live in the present moment without carrying regrets over past actions or worry over future events.

• Learn to center yourself in as little as 5 minutes each day: try lying quietly on your bed and concentrate on your breathing. When your mind begins to wander, gently draw your attention back to focusing on your breathing.

• Take time to write down three things you are grateful for. By becoming more aware of the good things in life, you may find that it is easier to maintain a positive attitude in difficult situations, and feel better equipped to handle challenges.

CAMPUS RESOURCES

If you like to find ways to develop your emotional wellness, below you will find the resources that will assist you in becoming emotionally healthy.

• Student Organizations

• Student Counseling Services

• Biofeedback

• Center for Student Involvement

• TradPlus Student Resources

• Study Abroad