PERSONAL WELLNESS RESOURCES AVAILABLE ONLINE
PERSONAL WELLNESS - ONLINE
See below for different resources you can use to take care of your personal wellness or just have some fun!
Find Calm
- Try out meditation through
- The calm app (embed link: https://www.calm.com/)
- Headspace (embed link: https://www.headspace.com/)
- YouTube meditations (embed link: https://www.youtube.com/c/omegainstitute/featured)
- Guided meditations (embed link: https://swc.osu.edu/posts/documents/mindfulness-loving-kindness-8-mins-mp3.mp3)
- Try out mindfulness activities through
- Standford Mindfulness Page (embed link: https://healthlibrary.stanford.edu/books-resources/mindfulness-meditation.html)
- org (embed link: https://www.mindful.org/)
- Try out relaxation activities like imagery or progressive muscle relaxation through these online recordings (embed link: https://www.uclahealth.org/marc/mindful-meditations)
- Breathwork
- Breathe deeply from the diaphragm for four seconds in, hold, then exhale for four seconds
- Lion’s Breath: breath in through the nose and exhale opening the mouth and releasing audible air like “Haaaa”
- Ujjayi breath or ocean breath: inhale through the nose. Exhale through your nose. The whole time the mouth should be closed with a gap in the throat as if using the straw.
- Box breath: inhale and exhale. Draw a box as you do so
- Alternate breath: Close the right nostril with the thrumb. Inhale through the left nostril. Open the right nostril and close the left nostril with the thumb. Exhale through the right nostril. Repeat or switch the direction.
- Use these prompts to guide yourself through your own mindful minute or meditation:
- Focus on your favorite color and seek it in the room or space around you
- Focus on a scent in the room that you enjoy
- Bring your mind to people who make you feel safe, joyful, happy, etc.
- Eat mindfully. Eat slowly and focus on each bite of food.
- Body scan: Lie down or get somewhere comfortable. Begin breathing and start bringing attention to each part of your body.
Build Emotional Resiliency
- Journal using one of the following prompts
- What is one thing that surprised you this week?
- What was one thing from your last week where you felt proud of yourself or admired yourself?
- In reality, we have control over very little, but we fear the loss of control. What does releasing control mean to you? What is one thing you can let go of today? How do you feel when you let it go?
- Think of all the ways that love shows up in your life. What do you love about yourself? How do you express love to your friends and family? How can you better accept the love you are given?
- What does gratitude mean to you? How can you show more gratitude? Who can you show more gratitude to? How can you build gratitude into your everyday life?
- What simple things bring you joy? How do they make you feel? How can you cultivate more joy in your world?
- Write a letter to someone who has done you wrong. Discuss what they did and how it made you feel. Try to forgive them and rip it up if it feels right.
- Write down or think about one intention for the day – this could be a positive thought or guidance that has no end objective.
- Self reflect: Recognize that you change and grow in subtle and noticeable way. Slow down your mind as you appreciate the positive ways you’ve grown and where you are going.
- Check out some ideas from the be well blog (embed link: https://u.osu.edu/studentwellnesscenter/)
- Create your own mantra, such as “I am brave,” “I am judgement free,” “I am peace,” or “I trust my intuition.”
Move
- Try out Yoga online
- Yoga with Adrienne Youtube (emed link: https://www.youtube.com/c/yogawithadriene)
- LuluLemon Yoga YouTube (https://www.youtube.com/playlist?list=PL1A11CDC25D710702)
- Dance in your apartment/dorm room/home by turning on your favorite music and dancing in a safe space!
- Try out one or more of these stretches
- Stretching
- Neck stretch
- Cat cow
- Sky stretch
- Bird dog
- Sun salutation
Build Your Emotional Skillset
- Use THE thought process
- T = Is the thought True?
- H = Is the thought Helpful?
- E = Is there Evidence to support this thought?
- Use the RAIN method
- R = Recognize what you are feeling
- A = Allow yourself to stay for a moment
- I = Investigate the emotion
- N = Not personal (don’t judge yourself or the emotion)
- Trying challenging the thought
- Imagine you are talking to a friend or teammate to challenge negative thoughts, feelings, or labels. Example: “If one of your teammates was in your shoes, what would you tell them?” Or “Would you call them _________” Would you label them a ______? Would you think they were weak?”
- Utilize Positive Self-talk
- This looks like reframing a comment like, “I suck,” to “I made a mistake today.” Another example would be, “I’m not talented enough to do this,” to “I may not be able to do this now, but I can practice and see if I can get there.”
- Get some Vitamin G (Gratitude)
- Have conversations with your support network about who, what, or things that you are grateful for. Expressing gratitude is one of the easiest ways to support your mental health (Melnyk, n.d.)
- Laughter:
Try forcing yourself to laugh then watch how it turns into an actual laugh.
Reduce Stress
- Draw or paint using the PDF attached (embed link for coloring page to the right)
- Unplug: get off technology for 30 minutes
- Be silent: don’t talk out loud for 30 minutes
- Sleep well: make sure you’re getting enough sleep for your body!
- make your own stress ball filling a balloon with rice and tying it off.
- Take care of your skin by doing a face mask.
- Healthy Eating: What we put into our bodies impacts our mental health. Support eating foods that nourish you and bring energy, and drink plenty of water!
- Set boundaries/expectations: Clear is kind. Work to set boundaries and expectations for in the different areas of your life and continue to reinforce these throughout the season (adapted from National Association of School Psychologists, 2017; Children and Adults with Attention-Deficit/Hyperactivity Disorder, n.d.)
Additional Resources
- LGBTQ+ Resources: www.ohiostatebuckeyes.com/sports/2018/7/6/lgbtqia-resources
- Asian American Resources: https://ccs.osu.edu/outreach/celebrating-diversity/asian-americans
- Student athlete mental health tips: https://ohiostatebuckeyes.com/sport-psychology/resources/#sas
- BIPOC mental health resources: www.ohiostatebuckeyes.com/documents/2023/5/30/BIPOC-MH-Resource-Guide_2020_Final-1.pdf
