LibGuides: Academic Success Toolkit: Taking Time for Self-Care

Stress Management Tips

According to webmd.com, here are a few tips for keeping stress in check:

Keep a positive attitude.
Accept that there are events that you cannot control.
Be assertive instead of aggressive. Assert your feelings, opinions, or beliefs instead of becoming angry, defensive, or passive.
Learn and practice relaxation techniques; try meditation, yoga, or tai-chi for stress management.
Exercise regularly. Your body can fight stress better when it is fit.
Eat healthy, well-balanced meals.
Learn to manage your time more effectively.
Set limits appropriately and learn to say no to requests that would create excessive stress in your life.
Make time for hobbies, interests, and relaxation.
Get enough rest and sleep. Your body needs time to recover from stressful events.
Don't rely on alcohol, drugs, or compulsive behaviors to reduce stress.
Seek out social support. Spend enough time with those you enjoy.
Seek treatment with a psychologist or other mental health professional trained in stress management or biofeedback techniques to learn healthy ways of dealing with the stress in your life.

Stress Management: Relax Your Body and Mind

Below are just a few ways you can de-stress:

Take 3-5 slow, deep breaths.
Soak in a warm bath.
Listen to soothing music.
Put aside all of your electronic devices and unplug for a period of time.
Take a nap.
Write down your feelings in a journal
Use guided imagery - imagine yourself in a desired scenario or playback a happy memory.
Take a walk or go for a run.
Massage your scalp, where many people carry tension.
Make a list and recognize your day's successes.
Jot down a list of tasks you want to accomplish so that you can set it aside, knowing you have a plan.
Recognize what can't control - and put it out of your mind.
Take time to play - watch a cartoon, paint, color or go to a park and swing. Play is important for adults, as well as children!

MCTC Library Pinterest Board: Eating Well in College

Be Present in Your Life!

"Why is it that some people are more vulnerable to life's slings and arrows and others more resilient?" In this eye-opening talk, Richard Davidson discusses how mindfulness can improve well-being and outlines strategies to boost four components of a healthy mind: awareness, connection, insight, and purpose.

Mindfulness

Getting started with mindfulness
Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us. While mindfulness is something we all naturally possess, it’s more readily available to us when we practice on a daily basis.
Mindfulness: The basics
To live mindfully is to live in the moment and reawaken oneself to the present, rather than dwelling on the past or anticipating the future. To be mindful is to observe and label thoughts, feelings, sensations in the body in an objective manner. Mindfulness can therefore be a tool to avoid self-criticism and judgment while identifying and managing difficult emotions.

Meditation Resources

Mindful
This is a guidebook to the many different styles of meditation, the various benefits of each practice, plus free guided audio practices that help you learn how to meditate.
Mindful: How to meditate
"When we meditate, we inject far-reaching and long-lasting benefits into our lives: We lower our stress levels, we get to know our pain, we connect better, we improve our focus, and we're kinder to ourselves."
Everyday Health: 5 Ways to Practice Breath-Focused Meditation
From deep and controlled breathing to a shallow and present style, learn different techniques to help you achieve soundness of mind.
Meditation
Meditation can wipe away the day's stress, bringing with it inner peace. See how you can easily learn to practice meditation whenever you need it most.
6 types of meditation: Which is right for you?
Meditation may be an ancient tradition, but it’s still practiced in cultures all over the world to create a sense of calm and inner harmony. Although the practice has ties to many different religious teachings, meditation is less about faith and more about altering consciousness, finding awareness, and achieving peace.

Apps for Self-Care

Meditation has many psychological, as well as phyical benefits. It has been shown to help people reduce anxiety and help with depression, reduce heart rate, and improve concentration and memory. Below are some free apps available to help you learn how to meditate and calm your mind, when needed.

PIxel Thoughts - Pixel Thoughts is a 60 second meditation exercise to help you relax. It is available for free in-browser, or as an Apple or Android app.

Smiling Mind - Smiling Mind is a free meditation app available in your web browser, or on your Apple or Android device.

Meditate At Your Desk - Mindful.org offers a quick how-to for re-centering yourself and finding some calm during the middle of a workday.

Ten Percent Happier - With the Ten Percent Happier app, you’ll discover guided meditations and practical teachings you can carry anywhere.

Insight Timer - #1 app for sleep, anxiety and stress with 100,000 free guided meditations.

Reflexology for Relaxation

When is the last time you did absolutely nothing for 10 whole minutes? Not texting, talking or even thinking? Mindfulness expert Andy Puddicombe describes the transformative power of doing just that: Refreshing your mind for 10 minutes a day, simply by being mindful and experiencing the present moment. (No need for incense or sitting in uncomfortable positions.)