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Self-Help Resources

Student Counseling Center
Self-Help Resources
Zen Den Large
Mental Health Screening

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. 

Self-Care Packet

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 

Relaxation Apps 

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. 
  • 5-4-3-2-1 Handout 
  • 30 Grounding Techniques to Quiet Distressing Thoughts 

 

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 

Guided Meditation 

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 

 

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. 

 

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 

Alcoholics Anonymous 

Narcotics Anonymous 

  

National Alcohol and Drug Treatment Resources 

Substance Abuse and Mental Health Services Administration 

National Institute on Drug Abuse 

National Institute on Alcohol Abuse and Alcoholism 

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.