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24 Hr Saint Wellness
Connect with licensed professionals and access tools and resources to support our Saints' mental health and well-being.
Meditations
Free video resources for meditations that can be done in 10 or 5 minutes.
10-Minute Meditation For Anxiety
Written and Narrated by John Davisi. John is a mindfulness life coach, teacher, and speaker.
5-Minute Meditation You Can Do Anywhere
In just 5 minutes you can reset your day in a positive way. Written and Narrated by John Davisi. John is a mindfulness life coach, teacher, and speaker.
Grounding Exercise
Feeling anxious or overwhelmed? This technique can help. This simple yet powerful exercise uses your senses to anchor you in the present moment, helping you find some calm amidst the chaos.
All you have to do is identify:
- 5 things you can see
- 4 things you can feel
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
Connection and Belonging
Coming to a large campus can be overwhelming. In this 10-minute video, CAPS clinician Jason offers ideas for increasing your belonging and creating authentic connections.
College Student Mental Health Podcast
Brought to you by Penn State University’s Center for Counseling and Psychological Services (CAPS), this podcast is a dissection into personal narratives, biases, and identities, as well as takeaway information about common mental health experiences of college students.
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Video Resources
The following are a set of videos about psychoeducation and guided imagery. It is not required to watch these videos prior to your first counseling session, but it can be helpful to be familiar with these techniques.
Understanding Affect Regulation Working With the Window Of Tolerance
This video helps identify ways to self-regulate. It can be beneficial for those who are planning to come for treatment to watch this video prior to their first appointment.
Emotional Regulation
A brief video with some information about the brain, body and nervous system while experiencing stress and trauma and she tips and techniques to help promote emotional regulation.
Relaxation Place
This video is a brief guided practice to provide a form of sensory distraction for intrusive images, sensations, or emotions by installing resources that are sensory rich and grounding. This is helpful to watch prior to an appointment with us.
Creating Containment
This is a wonderful technique students can utilize in between sessions instead of pushing their feelings/adverse experiences/stress down, they can contain it until they are able to work with their therapist in a safe and structured way.
Tapping & Breathing Through Intense Emotions
A reminder for students to tap into positive experiences, allowing their bodies to feel and embody more of it.
Guided Meditations
Meditation instruction by Tara Brach, Katie, and Lisa Scandolari
The RAIN of Self Compassion with Tara Brach
This meditation is included at the end of the RAIN of Self-Compassion talk. This talk explores three key features of the trance of unworthiness and introduces this guided meditation based on the acronym RAIN that awakens self-compassion and de-conditions the suffering of being at war with ourselves.
Transforming Fear with Tara Brach
This guided meditation invites us to identify a situation where we habitually become anxious or fearful, and then to explore bringing mindfulness and self-compassion to where we feel most vulnerable. By engaging fear with an embodied and caring presence, we discover the fearless heart that includes but is not contracted by fear.
10 Minute Calming Progressive Muscle Relaxation To Ease Anxiety, Stress and Insomnia
This 10 Minute calming progressive muscle relaxation meditation will help ease anxiety, lower stress and help you fall asleep faster.
Gratitude Practice With Lisa Scandolari
A sampling of one of the guided practices with Lisa Scadolari of Lisa's Yoga focusing on the practice of gratitude. These sessions are very resetting for our hearts and nervous systems.
Recommended Websites
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Anxiety and Depression Association of America
Students can use this link to access various webinars, blogs, and videos.
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Journal Prompts
60 Journal Prompts to use as inspiration.
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College Mental Health Toolkit
The MHC College Student Mental Health Toolkit is designed to equip college students with the resources, services, and support needed to thrive as they transition into the beginning of adult life.