The following sections are taken from the textbook, "Becoming a Master Student", 14th edition by Dave Ellis under Wadsworth Cengage Learning and SDSU Research Foundation Wellness newsletters.

Self-Care

Click on each category to learn more. Visit our Mental Health page for additional mental health and wellness resources.

SDSU CampusWell Newsletter

De-stressing Techniques (Kaiser Permanente)

Tense and release: To practice this technique, you’ll need to tense up muscles in a certain area of your body for 15 seconds and then relax. You can start by clenching your toes and then work your way up your body section by section until you reach your head.
Express gratitude: Shifting our thoughts to more positive ones can help us redirect negativity before it can affect our mood and cause us harm. One easy way to do this is by reminding ourselves of the good things in our lives. Take a few moments every day to list out what you’re thankful for. It could be a loved one, the roof over your head, or a happy memory.
Explore your happy place: Imagine a place that makes you feel safe, comfortable, and completely at peace. It could be a real-life memory or something you make up. As you picture this place, try to get as detailed as possible. Imagine the scent or the sound of it— whatever will help you feel calm and at ease. Take deep cleansing breaths while picturing every detail.
Take a break: When you’re feeling anxious and overwhelmed, it’s OK to simply take a break. To ensure you’re making time for daily breaks, set an alarm or download an app. Avoid looking at your phone, reading, or watching TV. Instead, take this time to be in the present moment — and settle into a true state of rest and relaxation.
Do a 1-minute meditation: Set a timer for 60 seconds and clear your mind by focusing on your breath or repeating a mantra (a word or sound repeated to aid concentration in meditation). This micro meditation can help you quickly relax and reset.
Focus on your breath: Draw in a very deep breath from your stomach, filling your lungs from the bottom up. Once you can’t take in any more air, exhale by letting your breath out as slowly as possible. Feel your breath going in and out through your nose and take note of how it feels as your lungs expand and contract. Breathe in while saying “I am,” and then breathe out with a positive statement like “at peace.”

Relaxation Techniques (SDSURF Wellness)

Know your Stressors Worksheet: What is the cause of your stress? Effective stress management starts with identifying your sources of stress and developing strategies to manage them. Use this worksheet to identify your stressors.
4-7-8 Breathing:

Exhale completely through your mouth, making a whoosh sound.
Close your mouth and inhale quietly through your nose to a mental count of four.
Hold your breath for a count of seven.
Exhale completely through your mouth, making a whoosh sound to a count of eight. This is one breath.
Now inhale again and repeat the cycle three more times for a total of four breaths.

Guided Meditation: Visit Fragrant Heart for a list of free guided meditation audios for a variety of topics.
Progressive Muscle Relaxation: Progressive muscle relaxation is an exercise that reduces stress and anxiety in your body by having slowly tense and then relax each muscle.

Choose Your Fuel

Eat Food: Choose whole, fresh foods over processed products with a lot of ingredients.
Not too much: if you want to manage your weight then control how much you eat. Notice portion sizes. Pass on snacks, seconds, and desserts- or indulge just occasionally.
Mostly Plants: Fruits, vegetables, and grains are loaded with chemicals that prevent disease. Plant-based food are also lower in calories than food from animals (meat and dairy products).
Foods and Moods:
- Your mood can be negatively impacted by:
  - Not eating at regular intervals
  - Cutting out or skimping on essential food groups
  - Forgetting essential vitamins and minerals
  - Not getting ample omega-3 fatty acids
  - Eating many processed foods
- Your mood can be positively impacted by:
  - Eating a rainbow of fruits and vegetables.
  - Consume foods as close as possible to how they look in nature.
  - Eat plenty of dopamine-building foods, such as fish, poultry, eggs, leafy greens and legumes.
  - Increase intake of omega-3 fatty acids, found in fish, flaxseed, chia seeds and walnuts.
  - Sprinkle in magnesium-rich foods, which support sleep. Foods high in magnesium include almonds, spinach, pumpkin seeds and sunflower seeds.
  - Limit added sugars.
  - Get your vitamin D level checked. Low levels of vitamin D are associated with depression and mood disorders. Vitamin D can be found in fatty fish, egg yolks, liver and sunshine.

To see an example and build your personal food pyramid, go to www.choosemyplate.gov

For more information on fruits and veggies and how to fit them into your life, visit fruitsandveggies.org

Choose Your Fuel

Nutrition for Young Men (EatRight.org)

Eat Breakfast Every Day
Don't skip breakfast! It is a valuable opportunity to get in servings from some of the food groups. Try a smoothie, baked oatmeal or whole-grain cereal
Snack
A midmorning and midafternoon snack may alleviate energy lows throughout the day. Have a whole-grain muffin if you prefer sweet foods or popcorn if you prefer savory.
Eat Vegetables and Fruits
Aim for at least two cups of fruit and three cups of vegetables every day. Grab an apple, peach or pear for the road. Enjoy sliced fruit for a snack. Put veggies, such as lettuce and tomato on a sandwich or order a salad.
Make Protein Count
You need protein to fuel developing muscles. Focus on lean choices such as chicken, turkey and pork and include fish at least two times a week. Include plant-based proteins such as tofu, beans and lentils, too.
Add in Healthy Fats
Focus less on foods containing saturated fat such as fries, onion rings and nachos. Instead incorporate heart-healthy fat sources such as olive oil, canola oil, walnuts, almonds and avocado.
Calcium
What young people do prior to age 30 is crucial to having healthy bones for life. Aim for three cups of low-fat or fat-free dairy every day, such as milk, yogurt or cheese or fortified soy versions of milk and yogurt. Non-dairy sources of calcium include other fortified plant-based beverages, calcium-set tofu and greens including collards and kale.
Vitamin D
Vitamin D is important for bone health. Sources of this nutrient include fatty fish, like salmon, mushrooms exposed to UV light, eggs and fortified foods and beverages, including some cereals and dairy products.
Iron-Rich Foods
Iron is important for energy. You likely can get enough iron by eating a variety of foods including lean meats, seafood, beans, and poultry. Iron-fortified cereals, leafy greens and some dried fruits, such as raisins also provide iron.
Get Active
For healthy bones and overall good health, get a combination of aerobic and strengthening activities throughout the week (weights, resistance bands, jumping jacks, pushups or running). A minimum of 60 minutes of moderate-to-vigorous-intensity physical activity is recommended daily for adolescents.

Choose to Exercise

Stay active throughout the day: Park a little farther from work or school. Do your heart a favor by walking some extra blocks. Take the stairs instead of riding elevators. For extra workout, climb two stairs at a time.
Adapt to your campus environment: Look for exercise facilities on campus. Search from classes in aerobics, swimming, volleyball, basketball, golf, tennis and other sports.
Do what you enjoy: You might like martial arts, kickboxing, yoga, ballroom dance classes, stage combat classes or mountain climbing. Check your school catalog for those classes.
Vary your routine: Find several activities that you like to do and rotate them throughout the year. Whenever possible, choose weight-bearing activities such as walking, running or stair climbing.
Get active early: Work out first thing in the morning. Then it's done for the day. Make it part of your daily routine, just like brushing your teeth.
Exercise with other people: Making exercise a social affair can add a fun factor and raise your level of commitment.
Join a gym without fear: Many health clubs welcome people who are just starting to get in shape.
Look for gradual results: If your goal is to lose weight, be patient. Weight loss is just one potential benefit of exercise. Choosing to exercise can lift your mood, increase your stamina, strengthen your bones, stabilize your joints, and help prevent heart disease. It can also reduce your risk of high blood pressure, diabetes, and several forms of cancer.

Choose to Exercise

Choose Emotional Health

Take care of your body: Your thoughts and emotions can get scrambled if you too go too long feeling hungry or tired. Remember to eat well, exercise and sleep.
Solve problems: Although you can't "fix" a bad feeling in the same way that you can fix a machine, you can choose to change a situation associated with that feeling. There might be a problem that needs a solution. Describe the problem. Then brainstorm solutions and choose one to implement.
Stay active: Do something- anything that's constructive, even if it's not a solution to a specific problem. For example, mop the kitchen floor. Clean out your dresser drawers. Iron your shirts. This sounds silly, but it works. The basic principle is that you can separate emotions from actions. It is appropriate to feel miserable when you do. It's normal to cry and express your feelings. You can continue your normal activities until the misery passes.
Focus on one task at a time: Check out suggestions for managing time. If you feel overwhelmed, just find the highest-priority task on your to-do list. Do it with total attention until it's done. Then go back to your list for the next high-priority task.
Don't believe everything you think: Stress results not from events in our lives, but from the way we think about those events. For example if you believe that people should always behave in exactly the way we expect them to, we set ourselves to misery. Instead, replace those thoughts with more realistic ones: I can control my own behavior, but not the behavior of others or, some events are beyond my control.
Remember that emotional pain is not a sickness: It might now be pleasant to feel bad, but it can be good for you. Often, bad is an appropriate way to feel. For example, leaving a place you love, losing a friend, when someone treats you badly. There is nothing wrong with extreme emotional pain. If depression, sadness, or anger persists, then get help. Otherwise allow yourself yo experience these emotions. They are often appropriate.
Share what you are thinking and feeling: The simple act of describing a problem can sometimes reveal a solution or give you a fresh perspective.
Get help: You can get help at the student health center on campus. Counselors expect to help students deal with adjustments to campus, changes in mood, academic problems, and drug abuse and dependence. Promoting emotional health is a skill to use for the rest of your life. Go to our community resources page to find out more.

Choose to Rest

You might be tempted to cut back drastically on your sleep once in a while for an all-night study session. Depriving yourself of sleep is a choice you can avoid. If you have trouble falling asleep, experiment with the following suggestions:

Exercise Daily
Avoid naps during the daytime
Avoid using alcohol to feel sleepy
Develop a sleep ritual (calming activities that end your day, for example a warm bath, light reading). Turn off the TV and computer at least 1 hour before you go to bed.
Create a restful environment, keep your sleeping room cool, dark and quiet. Avoid prolonged use of light-emitting screen just before bedtime.
Keep a regular schedule for going to sleep and waking up
Sleep in the same place each night (when you are there, your body gets the message: "it's time to go to sleep").
Practice relaxation techniques while lying in bed
Make tomorrow's to-do list before you go to sleep. Manage your worries and set them aside for tomorrow. Set priorities and delegate tasks. Check out our tips for time management.
See a doctor if sleeplessness persists

Chose to Rest

Develop a Strong Self-Image

Set up situations in which you can win: For example, set yourself up for success by breaking a big project down into small, doable tasks and complete the first task. This accomplishment can help you move on to the next task with higher self-efficacy. Success breeds more success.
Set goals with care: Ideal goals are challenging and achievable.
Adopt a model: Find a model, someone who is similar to you in key ways and who succeeds in the kinds of situations in which you want to succeed.
Change the conversation about yourself: Notice when you speak or think negatively about yourself. Tell the truth about the times you set a goal and missed it. Also take the time to write and speak about the goals you meet and what works well in your life. People with a strong self-image attribute their failures to skills they currently don't have but they know they can acquire in the future.
Interpret stress in a new way: Remember that stress comes in two forms- thoughts and physical sensations. Thoughts can include mental pictures yourself making mistakes or being publicly humiliated or statements such as "this is the worst possible thing that could happen to me". Sensations can include shortness of breath, dry mouth, knots in the stomach, headaches, etc. Notice your thoughts and sensations. Release them instead of trying to resist them. Instead of viewing this sensations in a negative light, see them as a boost of energy and enthusiasm that you can channel into performing well.
Compare yourself to yourself: Sometimes we see people who seem more competent and more confident than we do. Instead of comparing yourself with others, compare yourself to yourself. Measure success in terms of self-improvement rather than in terms of triumphs over others. Celebrate your success in any area of life, no matter how small that success might seem.
Surround yourself with support: Seek out people who share your values and support your goals. If you are the first student in your family to go to college, for example, your family might support you and still not understand your experience. Find additional support by joining a study group, getting to know your instructors, meeting with your advisor and getting involved in a campus organization. When you find supportive people, be willing to receive their encouragement. Instead of saying, "it was nothing" fully receive the compliment and say "thank you, i worked hard to achieve that goal".

Develop a Strong Self-Image

Ask for Help

Ask with Clarity: The way you ask has a great influence on the answers you get. For example, "I need help with money" compared to "Do you know any sources of financial aid that i might have missed?".
Ask with Sincerity: Keep it simple and direct. Just tell the truth about your current situation, what you want, and the gap between the two.
Ask widely: Consider the variety of people who can offer help. They include parents, friends, classmates, coworkers, mentors and sponsors. People such as counselors, advisors and librarians are paid to help you. Also be willing to ask for help with tough issues in any are of life- sex, health, money, career decisions and more. Direct your request to the appropriate person. For example, you wouldn't ask your instructors for advice about sex but you can share any concerns with a professional counselor.
Ask with an open mind: If you feel threatened or defensive, just notice the feeling. Then return to listening. Discomfort can be a sign that you are about to make a valuable discovery. If people only confirm what you already think and feel, you miss the chance to learn.
Ask with responsibility: When you act on an idea/advice that other person gave you and it doesn't work, the reason may have nothing to do with the other person. Perhaps you misunderstood or forgot a key point. Ask again for clarity. In any case, the choice about what to do- and the responsibility for the consequences- is still yours.
Ask with an opening for more ideas: Besides asking for a specific request, you can add "Do you have any other ideas for me?", "Would it help if i approached this problem from a different angle?", "Could i be asking a better question?".
Ask again: People who make a living selling things know the power of a repeated question. Some people habitually respond to a first request with "no". Sometimes people say no because they're surprised or not sure how to respond. Give them more time and another chance to come around.

Ask for Help

Social Support

Social Support (SDSU Campuswell Newsletter)

Social support can be classified into two categories: emotional and instrumental.
- Emotional support is when you feel loved, cared for, and valuable.
- Instrumental support is actionable help others can provide—for example, helping you study, putting you in touch with the right resources, or letting you sleep on their couch.
The importance of having a social support systems
- 1. It helps us feel less stressed
- 2. It boosts our physical health
- 3. It helps protect us from depression and anxiety
The role of virtual connections
The power of the internet to build positive connections is controversial. Social media can help galvanize communities and help us build connections we otherwise never would but it can also make you feel lonely and disconnected. It is important that you establish boundaries e.g. unfollowing or muting a person’s account, using the in-app timer to set a limit for how long you can be on that particular app and learning to build social connections along with a self-care routine that outweighs the constant desire to be online.
How can you get more social support—especially in light of physical distancing?
You can still find meaningful social connections in the age of the coronavirus. Physically distancing does not have to mean socially distancing—there are plenty of ways to connect safely with your support network.
- Talk to friends and family
- Find ways to keep doing what you love—safely
- Reach out for professional help

Dealing with Stress

How to Cope with Stress as a Student (The California Healthy Minds, Thriving Kids Project)

Check out this library of stress techniques for and from high schoolers and learn about the challenges they face and how they cope. Each short video teaches useful mental health skills and includes an Activity Sheet you can use to practice these skills on your own.

Understanding Feelings: Better understanding and recognizing your emotions can be an important first step toward healthy coping and deeper relationships.
Relaxation Skills: There are specific relaxation skills, such as paced breathing, that you can use when experiencing intense or uncomfortable emotions.
Understanding Thoughts: There are connections between your thoughts, feelings and behaviors and you can change thinking patterns to make them more helpful.
Managing Intense Emotions: Recognizing and managing intense emotions without giving in to the urge to act in impulsive ways that can make problems bigger.
Mindfulness: Paying attention to the present moment can increase self-awareness, improve decision-making and make it easier to deal with uncomfortable emotions.