Want to assess your mental health? Complete a free, anonymous mental health screening today to receive a profile report with detailed feedback, guidance, and local mental health resources.
Need tips to manage stress and practice self-care? View our curated Self-Care Packet.
You can email Student.Counseling@tamusa.edu for a printable copy.
More Resources
Relaxation Exercises
Why is Relaxation so Important?
Relaxation is a process that reduces the impact of stress on the mind and body. It offers a form of intentional self-care and has been known to have several benefits, including reducing the activity of stress hormones, improving concentration and mood, and boosting confidence to navigate life's challenges. When students come to this Virtual Relaxation Room, they can explore multiple resources to help improve their emotional health and well-being, all in the same space.
Progressive Muscle Relaxation
Breathwork
- How to Do Deep Breathing Video (4 mins)
Relaxation Apps
- Calm: Google Play / Apple Store
- CBT-i Coach: Google Play / Apple Store
- Insight Timer: Apple Store
- Relax Now: Apple Store
- Smiling Mind: Google Play / Apple Store
- Stop, Breath, Think: Apple Store
- The Mindfulness App: Google Play / Apple Store
- Virtual Hope Box: Apple Store
Coping Skills I can Practice Right Now
Coping skills are activities you can engage in when you are experiencing distress.
Quick Distractions & Grounding Techniques
Grounding techniques help manage flashbacks, anxiety, and other uncomfortable symptoms by turning attention away from thoughts, memories, or worries and refocusing on the present moment.
- Finger Fan: Extend your arms straight before you with your palms up. Spread your fingers as far as possible. Hold for five seconds. Repeat at least three times.
- Upper Back Stretch: Sit straight with your fingers laced behind your head. Keep your shoulders down, lift your chest, and bring your elbows as far back as possible. Hold for 10 seconds.
- Body Scan Exercise Audio (30 mins)
- 5-4-3-2-1 Handout
- 30 Grounding Techniques to Quiet Distressing Thoughts
- Jigsaw Puzzles App: Google Play / Apple Store
- Antistress and Relaxation Toys App: Google Play / Apple Store
Self-Management & Self-Awareness
Communication
Effective communication can support our personal development and interpersonal relationships with others.
Self-Care Strategies
Self-care is any healthy proactive activity we "do deliberately to take care of our mental, emotional, and physical health. Good self-care is key to improved mood and reduced anxiety. It's also key to a good relationship with oneself and others." - PsychCentral.
Creative Expression
- Happy Color App: Google Play / Apple Store
Guided Meditation
- Self-Compassion Break Audio (5 mins)
- Soften, Soothe, Allow: Working with Emotions in the Body Audio (15 mins)
- Noting Your Emotions Audio (18 mins)
Calming Sounds
Supporting the Mind, Body, and Spirit
Time Management helps you balance how you divide your time and energy, which can be tricky, but doing so can reduce distress. Identifying your priorities and being realistic about how much you can devote to the different areas of your life is essential. Procrastination and having tasks pile up can lead to increased stress and anxiety. Sharpening your time management skills can help improve your confidence and self-esteem and help you stay on top of your schedule and feel more in control!
- Avoid Procrastination Handout
- For more support, connect with the Student Academic Success Center.
Nutrition and Exercise: Mental well-being is strongly connected to physical well-being. Eating a healthy diet and regular exercise can significantly improve your mood. A healthy diet gives your mind and body the nutrients to function well. Additionally, exercise releases endorphins in the body, a "feel good" hormone.
Get Moving! Regular physical activity can help reduce muscle tension and prompt the body to produce endorphins – your body's natural feel-good chemicals. At least three times a week for 20 minutes, integrate short walks and quick stretches.
Reading/Videos/Podcasts: Self-help through reading, listening to podcasts, and watching relevant videos can provide an outlet for you to learn more about yourself and skills that might help your sense of well-being. Many literatures and resources are available to learn about a particular topic or focus on general wellness. The following are resources the SCC has hand-selected to help you on your journey.
- SCC YouTube Playlists (Music for every mood & psychoeducational video series)
Articles
Videos & Podcasts
For Military Veterans
Alcohol & Other Drug Prevention
The use of drugs and alcohol is common among college students. Substances are sometimes used for socializing, managing stress, cramming for exams, or out of curiosity. At times, this use causes no significant issues, but misuse can lead to a variety of concerns, including:
- Academic Problems
- Mental Health Concerns
- Relationship Conflicts
- Financial Problems
- Legal Issues
- Health Concerns
If you are concerned about your drug and/or alcohol use, consider asking yourself the following questions:
- Do I binge drink often? (More than 4 drinks for women or 5 drinks for men in 2 hours)
- Do I ever find it hard to stop using or drinking after I start?
- Have I tried to cut down or control my use unsuccessfully?
- Do I find myself having urges to use that make it difficult to attend class, go to work, attend family functions, etc.?
- Do I have to use greater quantities of alcohol or drugs to achieve the same effect?
- Do I drink or use it until I blackout?
- Has someone in my life expressed concern about my drinking or drug use?
- Do I misuse prescribed medications?
Your use might be problematic if you answered yes to any of these questions— the Student Counseling Center at 210-784-1331 to schedule an appointment with a Licensed Clinician.
Helpful Resources
Campus
4/20 Marijuana Education Video
Local Support Groups
National Alcohol and Drug Treatment Resources
Substance Abuse and Mental Health Services Administration
Community Referral Resources
For information on community resources, please see the Mental Health Services Page.
You can also schedule a case management appointment on the Schedule an Appointment Page.