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Virtual Quiet Room

The Virtual Quiet Room at Texas A&M University-San Antonio, Student Counseling Center is intended to provide a safe, calming, and comforting virtual environment for the A&M- SA community to learn and strengthen their coping skills.

 We're glad you took the time to stop in. Please take this time to review the resources below and check in with yourself. This space is for you, and this time is for you. Please click play on the video below to listen to soothing music as you browse our resources.

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.

Relaxation Exercises


Relaxation is a process that reduces the impact of stress on the mind and body.

Progressive Muscle Relaxation: muscle tension is used to recognize  calmness in your body.

Mindful Breathing: Progressive Muscle Relaxation  (short video):    Join the   American Lung Association Director of Health Promotions, Candace Alexander, MEd, CHES, as she guides viewers through a 6-minute progressive muscle relaxation exercise to help them stay calm during times of stress.

Integrative Medicine: Progressive Muscle Relaxation  ( audio only) Join Robert B. Saper, MD, in an 18-minute   Progressive Muscle Relaxation audio guide.

Breathe Work  : the practice of deep breathing to release calming chemicals in the brain. 

Deep breathing   (handout)  : "Deep breathing is a popular relaxation technique that helps control stress, anxiety, and anger symptoms. The skill is easy to learn, and provides near-immediate relief from uncomfortable symptoms." -  Therapist Aid.

How to do Deep Breathing    (short video)  This video briefly describes deep breathing followed by guided practice. -  Therapist Aid

Relaxation Apps: Access self-help tools to help you decompress.

Google Play BadgeApp Store Badge

Calm: Available for download on  Android  and  iOS

CBT I Coach: Available for download on  Android  and  iOS

Insight Timer: Available for download on  iOS

Relax Now: Available for download on  iOS

Smiling Mind: Available for download on  Android and  iOS

Stop, Breath, Think: Available for download on  iOS

The Mindfulness App: Available for download on  Android  and  iOS

Virtual Hope Box: Available for download on  iOS  

Coping Skills I Can Practice Right Now

Coping skills are activities you can engage in when you are experiencing distress, so you can use these to help you manage the problems even more effectively. 

Quick Distractions Use to help reduce solid physiological reactions at the moment to regain a sense of control. 

Grounding Techniques: Use to refocus your attention on the present moment. 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.

Grounding Techniques   (handout): 5, 4, 3, 2, 1; Categories; Body Awareness; and Mental Exercises. -  Therapist Aid

30 Grounding Techniques to Quiet Distressing Thoughts: this guide includes physical, mental, and soothing techniques. -  Healthline

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.

Sensory Stimulation:  Tap into your senses to reduce over-arousal effects on the nervous system.

Mindfulness Exercises - Body Scan (audio)   A typical Body Scan runs through each part of the body, paying particular attention to how each area feels. The scan usually moves systematically through the body, e.g., starting at the feet and moving upwards through the body. Try this 30-minute guided narrative by expert and founder of Mindfulness-Based Stress Reduction   Jon Kabat Zinn.

Mindfulness Eating Exercise:   This mindful eating experience with Linda Smith from  Duke Integrative Medicine. You can prepare for this exercise by choosing a particular food to experience it with. Many choose a raisin, a piece of chocolate, or something delightful. 

Online GamesDecompress with a fun game to lift or shift your mood! 

Jigsaw Puzzles: Available for download on  Android  and  iOS

Antistress and Relaxation Toys: Available for download on  Android  and  iOS

The Word Search: A vast collection of word search puzzles online, with new ones regularly added. They are fun to play but also educational. Many teachers make use of them. -  TheWordSearch.com

Communication: Remember,   effective communication can support our personal development and interpersonal relationships with others.

Self-Management: Self-awareness is critical when it comes to unlocking our fullest potential with others.

What Are Your Emotions Telling You?: "Emotions are complicated and can be extremely confusing. There is no easy way around this." Use this resource to help identify your emotions and gain insight into what they are trying to tell you.   Click here to access a helpful worksheet created by   Growlery Counseling & Therapy.

Healthy thinking     (handout): "We all find ourselves coping with troubling thoughts from time to time—especially when we're going through changes in our lives or when we feel depressed, anxious, sad, angry or stressed out." -  Trails to Wellness.

Unhealthy Thinking Styles     (handout): Sometimes, you may want to guess second what your brain tells you. It's not that your brain is purposely lying to you. It's just that it may have developed some faulty or non-helpful connections over time. Unhealthy thinking convinces us of inaccurate and often harmful things. The mind persuades us of something that isn't true. These wrong thoughts usually reinforce negative thinking or emotions, making us feel bad about ourselves. -Psychology   Tools

Communication Tips:  Some forms of communication are ineffective and counterproductive. If you find yourself stumbling into a communication trap, consider an alternative. 

Active Listening Skills   (handout): Treating listening as a dynamic rather than a passive process. This means participating in conversation rather than acting as an audience. Active listeners listen, encourage sharing, and strive to understand the speaker. -  TherapistAid.com.

Assertive communication     (handout): A communication style in which a person stands up for their own needs and wants while also taking into consideration the needs and wants of others without behaving passively or aggressively. -  TherapistAid.com.

Reflections     (handout): This technique can help you become a better listener. When reflecting, you will repeat what someone has just said to you, but in your own words. This shows that you didn't just hear the other person but are trying to understand them. -  TherapistAid.com.

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: Creative expression can support a healthy release of emotions and allow us to process our thoughts more deeply.

Silk Interactive Generative Art:    Silk Interactive Generative Art 

Happy Color:   Google Play  Apple Store

Just Color:    Coloring Pages for Adults; discover  1,500+ Free Adult Coloring pages to download in PDF or print.

wt2-coloring-mandala-leaves-dark.jpg    coloring-page-adults-landscape-celine.webp

Guided Meditations Self-Compassion Guided Meditation with Dr. Kristin Neff.

Self-Compassion Break: 5 minutes (audio only)

Soften, Soothe, Allow: Working with emotions in the body: 15 minutes (audio only)

Noting Your Emotions: 18 minutes (audio only)

Calming Sounds:   Relaxing sounds help ease our Fight or Flight response by helping our brains connect with non-threatening stimuli. Lift or shift your mood with the selections below!

Calm Sounds:    Click here    to start nature sounds 

Chill Sounds:    Click here to begin  instrumental music sounds

Supporting the Mind, Body, & 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!

Time Management Tips  found here (handout)

Avoid Procrastination (handout):  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. Click on the resources in this section to learn ways to improve your overall physical wellness, which will impact your mental health.

Yoga Moves for Better Sleep(handout) -  WebMD.

Yoga with Adriene -  click here to browse Adriene's library of free yoga videos to find a practice that suits your mood and needs.

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 literature and resources are available to learn about a particular topic or focus on general wellness. The following are resources SC&WS has hand-selected to help you on your journey.

Recommended Readings: A variety of readings to support your self-care journey.

Increase Your Happiness:

Military Veterans:

Racetrack game screenshot    Gold miner game screenshot

TexVet: Connect with fellow Veterans in a peer support group  or one-on-one with a local peer through the Military Veteran Peer Network (MVPN)   

Video Series or Podcasts: Tune in for more perspective or connect with inspirational and practical strategies for navigating life challenges.

Video Series by   Brene Brown, Ph.D. Podcasts by Morgan Harper Nichols, Author

Podcasts by Morgan Harper Nichols, Author

Video Series by   Student Counseling & Wellness Services at Texas A&M-SA: Nourish to Flourish

Virtual Quiet Room Disclaimers: The content reflects a compilation of psychoeducational resources collected from educational, clinical, and online programs. Please note that A&M-SA SCC is not affiliated with any specific program or professional listed here. Instead, the resources, selections, readings, and other materials listed here are provided as a convenience.

The content provided here intends to provide awareness and resources only. Seek information from qualified physicians or mental health care professionals for specific questions about a medical condition or mental health issue.