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Mental Health Tool Kit

Welcome to your Mental Health Toolkit, Freshman Warrior! This page is designed to be an additional resource for you to learn more about common mental health concerns that people of your age may be experiencing at present with the current circumstances.

As the famous saying goes, "You cannot pour from an empty cup." Using the same principle, with the challenges that you are presently working on to overcome, taking care of yourself (including your thoughts and emotions) are essential! Thus, your GCCSO Team has consolidated materials about mental health and wellness practices that you can work on, to help you recognize and acknowledge your thought and feelings, and to manage them so you can eventually make time for what matters most for you.

Have fun learning and always remember to take good care of your mental health and well-being!

Common Mental Health Concerns among Students

As mental health practitioners, we want to make sure that you advocate for your own mental health, too, because your wellbeing matters!

We know that you will most probably be experiencing stress and anxiety as you journey throughout your college life. If you can relate to these videos and you think help would mean a lot, your Guidance Counselors are here for you! Just send us a message here and we will be more than glad to help you.

Anxiety

Stress

Self-help Strategies

There are a lot of self-help strategies in combatting stress and anxiety that you can find online. And while some of them are doable, sometimes, they may also seem overwhelming as well. What about focusing on our daily habits instead? Do you know that our daily habits, which we oftentimes feel are irrelevant, can help us manage our stress and anxious feelings? Here are some simple self-help activities that you may consider. Watch them to find out how!

Box Breathing

Being a student can be stressful at times. Mindfulness breathing can help you cope with stress and anxiety. Watch and practice with the video for simple yet effective breathing technique.

Butterfly Hug: How to feel better right now

Hugs are known to be very effective in decreasing stress and anxiety. But do you know that it is possible to get the same benefits by embracing yourself... literally?

Here's a very beneficial and simple exercise you can do right now to help: the Butterfly Hug.

The butterfly hug is an immediate stress-reducing technique, and is something you can do to decrease anxiety and to lower your heart rate. Here's how to do the butterfly hug :

Cross your hands across your chest, with your middle fingers resting on your collarbones
Raise your elbows to create your butterfly wings
Slowly tap hands on your chest, alternating left and right.
While tapping, breathe in through your nose and exhale through your nose until you start to feel some relief.

This can be done wherever you are comfortable, standing, sitting in a chair or lying down, eyes opened or closed.

Reference: What is a Butterfly Hug

RAIN Technique

Feeling overwhelmed? Here's an easy-to-remember tool for practicing mindfulness. It has four steps:

Recognize what is going on
Allow the experience to be there, just as it is
Investigate with kindness
Natural awareness, which comes from not identifying with the experience.

Yoga and other Physical Exercises

Here are some physical activities which can help you cope with stress and take your mind off the anxieties:

Daily Habits to Reduce Stress & Anxiety

Gain control of your stressful energy

Self-Care Worksheets

Do you have some spare time today? Do you see yourself spending that time worrying or overthinking? Instead of allowing your thoughts to overdrive, why not try working on the following activities to keep your mental health in check? Go and give it a try!

Glitter Jar

When feeling mad, sad, or you need a break, give this jar a gentle shake. First create your glitter jar by following these steps:

Find a jar or plastic bottle and decorate however you want.
Fill the container up 3/4 of the way with water.
Add clear glue, food coloring of your choice, and glitter then shake.
Seal the lid and you are ready to go!

Emotion Cup

We feel many different emotions throughout the day. This worksheet will help you become aware of the various feelings you experience throughout the day. Using the worksheet below, fill the cup with colors that represent how you are feeling today and how much of each emotions your'e having right now.

This worksheet can be downloaded by clicking the photo.

Worry Jar

A worry Jar is a helpful way to decrease your anxious thoughts and worries. Placing your thoughts in the jar will help get them off your mind, at least for a little while. To make your own worry jar, follow these simple steps:

Choose a jar, bottle or any container.
Cut pieces of blank paper.
Write down your worries and anxious thoughts on a piece of paper then place them inside the worry jar.
It can be helpful to pick a time during the day and only that time where you are allowed to go back into the jar and worry about these thoughts.

Mental Health Checklist

Welcome to your Mental Health checklist! You can use this list any day you choose, but it is particularly

important to do on days when you’re feeling a little down or anxious. There are loads of ways for you to help

yourself feel better - and it all starts with treating your body and mind with kindness - and some healthy

practices!

This worksheet can be downloaded by clicking the photo.

Mood Tracker

Keep track of how you feel every day using this mood tracker.

This worksheet can be downloaded by clicking the photo.

Five Senses Worksheet

Do you sometimes find yourself dwelling too much in the past?Or maybe worrying of what's ahead? Practice awareness and being in the moment throughout the day using this Five Senses Worksheet.

This worksheet can be downloaded by clicking the photo.

Positive Self-Talk Journal

Positive self-talk is an inner monologue that makes you feel good about yourself and everything going on in your life. It's your optimistic voice that encourages you to look at the bright side, pick yourself up when you fall and recognize when you fail.

Practice positive self-talk using the worksheet below.

This worksheet can be downloaded by clicking the photo.

Positivity Chart

Reduce stress by eliminating negative self thoughts. Shower yourself with optimism by doing the positivity chart activity.

This worksheet can be downloaded by clicking the photo.

Reference: My Positivity Chart

Mindful Coloring Workbook

Coloring has the ability to relax the fear center of your brain, the amygdala. It induces the same state as meditating by reducing the thoughts of a restless mind. This generates mindfulness and quietness, which allows your mind to get some rest after a long day at work. (Read more here)

This worksheet can be downloaded by clicking the photo.

Online Counseling

To help you adjust and develop healthy coping skills in dealing with the everyday challenges of remote learning, our Online Counseling services is within your reach. Please watch the video below to know how to avail of our online counseling services. Because with our Flexible UE Learning (FUEL) program, Emotional support is indeed possible across the bytes!

Mental Health Agencies and Hotline

National Center for Mental Health Crisis Hotline

0917-899-USAP (8727)

989-USAP (8727)

UERMMMC - University of the East Ramon Magsaysay Memorial Medical Center

8715-0861 local 280 (for private psychiatrist) or local 389 (for OPD consultation)

HOPE Hotline (Hopeline PH)

If you need to reach someone immediately at any time of day, you can call Hopeline. It's a 24/7 suicide prevention and crisis support helpline in the country.

2919 (toll-free for Globe and TM)

0917-5584673 (Globe)

0918-8734673 (Smart)

9904-4673 (PLDT)

Institutions with minimal to no charge Psychological Services

Ateneo Bulatao Center - provides counseling, therapy, assessment, training and research services

Address: Room 103 - A Bellarmine Hall, Ateneo De Manila University
Contact Number: 426-598 (direct) or 426-6001 local 5268 (trunkline)
E-mail: bulataocenter.ls@ateneo.edu

Ruben M. Tanseco, S.J. Center for Family Ministries - counseling services that operate on a donation-basis, with no set fees charged

Address: Spiritual-Pastoral Center, Ateneo de Manila University
Satellite Counseling Site: Don Bosco Parish, Arnaiz Avenue cor. Amorsolo Street, Makati City
Contact Number: (632) 426-4289 to 92 or (632) 894-5932 or 34 or 0927-8639346

UP-PGH Department of Psychiatry & Behavioral Medicine - quality clinic services in the field of Psychiatry and Mental Health

Address: 2/F Ward 7, Philippine General Hospital, Padre Faura cor. Taft Avenue, Ermita Manila
Contact Number: 554-8400

Do you have pressing concerns or inquiries that the GCCSO might help you with?
Send us a message via Messenger by pressing the "Live Chat" button.

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