Mental Health and Wellness

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.
  
  View a short tutorial on how to practice diaphragmatic breathing, either lying down or sitting up.
  
  
• 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).  View a guided how-to, as well as more info about the benefits of box breathing.
  
  
• 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’re feeling really tired but still have a lot of work to do, and don’t want to interfere with their ability to sleep later.

View a short tutorial 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 Waking Up, headspace, Calm, and InsightTimer can be helpful in maintaining a meditation practice.

There are many options for free, guided meditations on youtube; here are some places to start:

• Short Meditations (1 minute) | Insight Timer
• Guided Mindfulness Meditation to Relax and be Calm
• Reset: Decompress Your Body and Mind
• The Essentials | How to Change Negative Thoughts

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’t need them - this will make it easier for you to implement the practices when you do need them.

• Visit this link 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. 

• Practice visualization on your own by either reading through scripts, or listening to guided visualization recordings. For a variety of free guided visualizations, click here and find your preferred relaxation style. 
• If you are an athlete, you may enjoy visualizations geared towards performance-based anxiety. Click here for a variety of guided exercises. 

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. 

To learn more about havening and find guided exercises, click here.

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.

• To find a guided exercise that fits your current need, click here.
• You can watch, read, or listen to this episode 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.
• Click here for a guided exercise to practice progressive muscle relaxation.

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’ll 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 - you can find free downloads of practices here.
     
• 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 “meditation in motion” 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.
  • Click here 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 National Qigong Association’s website if you’re interested in learning more.
  
  
  • Click here for a short 10-minute video 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.

•  If you are interested in exploring STARR exercises, or “Stress & Trauma Active Release & Rewiring” exercises, in more depth, we have a deck of 10 oversized “playing cards” 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.

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’s mood.

• Learn more about aromatherapy here.

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 “eat pretty healthy”, we encourage everyone to expand their definition of healthy. There are many so-called “healthy foods” 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’s worth testing out different adjustments to find out what helps you sleep the most. You don’t have to change everything at once; small steps can move you toward better sleep hygiene.

• Visit this link for important information and helpful tips about how to practice good sleep hygiene.

• 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’re feeling lethargic and in need of energy, maybe a “pump-up” playlist is what you need. If you’re 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’t 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 many positive benefits 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’re pleased with yourself for from the day. Really small things are great. Practice noticing when you’re 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? Visit this link 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’s 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 stress management techniques don’t work

• Do you feel like you’re struggling to handle the amount of stress you’re under all on your own? Maybe you’re 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’t try to do it alone, you were never meant to. You are worthy and deserving of hope and help.
  
  
  • Click here for a PDF version of health & wellness resources that exist on campus.
    
    
• 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. For more info and to watch the video, click here.
  
  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’s mental health website, including information about our “BC C.H.A.T.S.” suicide prevention education framework.

Boston College Resources:

• University Counseling Services
  Gasson 001
  617-552-3310 | 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’s emergency line or 911.

National Resources:

• Mental Health is Health

• Seize the Awkward

• "Hell Yeah Self Care" 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