Downloadable PDF of Stress Management Tips

Eating healthy: Add foods to your diet like berries, dark chocolate, nuts, protein, avocados, fish, red, green, and orange veggies, which are important foods to promote
brain health and memory.

Physical activity: Work in some physical activity in your weekly schedule. Schedule some time at the gym or for a walk or jog during your day. Being active will keep your
body healthy but also your mind. Physical activity releases endorphins that make us feel good and increase confidence.

Positive self-talk: Positive self-talk like, “I’ve got this!”, “ I can do it!” can help calm and reassure students. A positive attitude on test day can help keep anxiety at bay.

Sleep: We recognize it is hard to get eight hours of sleep here at MMA but find a way to wind down at the end of the day to help put your mind at ease and get a deeper sleep.
Limit daytime naps so that you can regulate your sleep schedule. Try the CALM app for sleep sounds and stories.

Deep breathing: Grounding breaths are deep breaths where you match the length of your inhale and your exhale. Try to start with a 6-count. Inhale for a count of six and exhale for a count of six. This is a great activity when you are going into a test or presentation as it can help slow your heart rate.

Journaling: Keeping a journal or notebook handy for reflection. Journaling can give your mind a welcome way to rid itself of clutter and stop racing thoughts. This is also a great way to jot down things that are bothering you, pressing upcoming assignments, events and plan out what you need to do the next day. Writing down your thoughts at night can help you let go and get a better night's sleep.

Practice self care: Schedule something positive for yourself each week. Make time to talk to family or see friends. Treat yourself to something fun as a reward for hard work.

Downloadable PDF of Sleeping Tips

Behavioral strategies and routines

1. Establish a routine: Create a consistent bedtime ritual to help signal to your body that it's time to wind down.
2. Create a sleep-friendly environment: Keep the room cool, dark, and quiet. This can involve using blackout curtains, earplugs, or a fan.
3. Manage screen time: Avoid screens before bed, as the blue light can interfere with sleep.
4. Limit caffeine: Avoid caffeine in the late afternoon and evening.
5. Use your bed for sleep only: Avoid studying or watching TV in bed so your brain associates the bed with sleep.

Physical tools and products

1. White noise machines: These can help block out disruptive sounds common in dorms.
2. Weighted blankets: These can provide a calming, grounding sensation.
3. Blackout eye masks: These are useful for blocking out light, especially in shared rooms.
4. Comfortable headphones: Products like SleepPhones offer comfortable headphones designed for sleeping, allowing you to listen to calming music or white noise.
5. Temperature control: Devices like the Chilipad can cool your bed, which is ideal since cooler temperatures promote sleep.
6. Cooling pillows and bedding: These can also help create a cooler sleeping environment.
7. Earplugs: A simple and effective way to block out noise.
8. Sensory tools: If you struggle with restlessness, sensory tools like compression sheets or weighted lap pads can be beneficial.

Free Apps

1. Calm: Offers guided meditations, sleep stories, soundscapes, and breathwork exercises to help with stress and sleep.
2. Headspace: Focuses on evidence-based meditation, mindfulness tools, sleep resources, and mental health coaching.
3. Insight Timer: A popular app with a large library of free guided meditations, as well as a premium subscription for expanded content.
4. 10% Happier: A well-known app that provides meditation guidance for a more balanced life.

Downloadable PDF of Guided Meditation

Getting Started

• Find a comfortable position: Sit or lie down in a comfortable place where you won't be disturbed.
• Close your eyes once you can remember the steps.
• Breathe: Take a few deep, slow breaths, focusing on the sensation of the air entering and leaving your body.

Feet and Toes

• Begin by focusing on your feet. Make tight fists with your toes, curling them tightly under.
• Hold for a moment, and then release. Let your toes relax completely. Notice the feeling of relaxation.

Legs

• Now, focus on your calves.
• Tense the muscles in your lower legs, pointing your toes towards your face.
• Hold the tension for a moment, and then relax. Feel the tension drain from your lower legs.
• Next, focus on your thighs. Tense your thigh muscles. Hold, then release completely. Notice how loose and soft your legs feel.

Hips and Buttocks

• Gently tense your hip and buttock muscles, squeezing them together.
• Hold the tension, and then let go. Allow your hips and buttocks to feel heavy and completely relaxed.

Abdomen and Chest

• Now, tighten your abdominal muscles, making a tight knot.
• Hold for a moment, and then release the tension. Feel your stomach soften as you exhale.
• Take a deep breath, filling your chest, and hold the breath for a moment, tensing your chest muscles.
• Release the breath and the tension, feeling your chest open and relax.

Hands and Arms

• Make tight fists with your hands, flexing your biceps.
• Hold the tension in your hands and arms. Then, release. Let your hands go limp and your arms go soft.
• Notice the wave of relaxation spreading through your arms and hands.

Shoulders

• Gently shrug your shoulders up toward your ears, tensing the muscles.
• Hold the tension, and then release. Let your shoulders drop down. Feel any tension melting away.

Neck and Back

• Pull your head back slightly, as if looking up at the ceiling, to gently tense the back of your neck.
• Hold for a moment, and then release. Allow your head and neck to relax.
• Now, arch your back gently, lifting your shoulder blades slightly.
• Hold the tension, and then release. Feel your back softening.

Face

• Wrinkle your forehead, bringing your eyebrows up high. Hold for a moment, and then release. Feel your brow smoothing out.
• Squint your eyes tightly shut, tensing the muscles around your eyes. Release the tension. Notice the softness in your eye area.
• Open your mouth wide, as if yawning, tensing your jaw and cheeks. Hold and then release, allowing your jaw to relax.

Full Body Scan and Conclusion

• Now, take a moment to scan your entire body, noticing any areas that still hold tension.
• Allow any remaining tension to drain away with your breath.
• Feel your body becoming heavy, relaxed, and calm.
• When you are ready, gently wiggle your fingers and toes, reorient to the room, and slowly open your eyes.

Downloadable PDF of Mental Fitness and Mindfulness Apps Flyer

Oak

• Simple to use and a great beginner app for meditation and mindfulness.

Insighttimer

• Includes guided meditations, meditation reminders, and a large selection of courses and lectures from industry experts.

Smiling Mind

• Encourages users to spend just ten minutes a day learning new skills to promote mental wellbeing. There are programs in special topics like sports, sleep, and stress.

Mindfullness Coach

• Offers information about mindfulness, mindfulness exercises, and a tracking tool to log progress.

Breathe2Relax

• Teaches users the skill of “deep breathing,” as well as other stress management techniques.

Self-Help App for the Mind (SAM)

• Great for those who want an alternative to meditation. SAM helps users build a “self-help toolkit,” track anxious thoughts to identify patterns, and learn 25 self-help techniques.

Happify

• Promotes stress management through games, journals, and activities.