Center for Counseling and Wellness

Looking for some tips on strengthening your mental wellness? Check out this list based on the “head/habits/helpers” framework.

HEAD: Learn new things

• Use your Calvin email address for free access to Therapy Assistance Online (TAO), where you can learn specific strategies for managing uncomfortable emotions and strengthening relationships.
• Complete The Science of Well-Being course, offered online for free through Yale University.
• Learn more about anxiety, depression, and suicide prevention using online resources such as Active Minds and the American Foundation for Suicide Prevention.
• Learn more about time management and study skills, using resources gathered by the Center for Student Success.
• Follow the Center for Counseling and Wellness (CCW) and the CCW Student Advisory Board on Instagram for mental health tips, encouragement, and learning resources.

HABITS: Care for body, mind, & spirit

• Take action each day in support of your mental health. Whatever is in your toolbox of coping skills, be intentional in working those practices into your life, and take time to do things just for fun.
• Engage in prayer and/or meditation. Consider using an app such as Abide or Headspace to provide structure around these practices.
• Avoid mindfulness numbing, whether through social media scrolling or substance misuse. Take time to engage in activities that ground you and get you in touch with yourself so you can pay attention to your needs.
• Eat regular meals throughout each day. Fuel your body with healthy food, avoid unhealthy dieting, and practice mindful eating in support of your physical and mental strength.
• Get 7–9 hours of sleep per night, keeping a consistent bedtime routine. Be intentional about your sleep hygiene to maximize healthy rest.
• Move your body every day, whether that involves stretching, walking, or more intensive exercise. Check out Calvin's free Group Fitness program or join an intramural team. For guided online exercise options, check out this list (PDF) compiled by Calvin’s group fitness program. You can access yoga videos created specifically for Calvin students on our CCW YouTube channel (bonus: they’re trauma-informed).
• Spend time in nature—explore Calvin's Ecosystem Preserve and Native Gardens or other blue and green spaces in order to benefit your body, mind, and spirit. Aim for at least 2 hours per week for maximum benefit.

HELPERS: Nurture supportive relationships

• Spend time with people who energize you and build you up, including some time with people in-person each day as you’re able.
• Talk with a counselor about painful emotions, such as anxiety or depression. A list of available off-campus counselors can be found at ThrivingCampus, and on-campus counselors are available for weekly group therapy and short-term individual therapy through the CCW during the academic year.
• If you are living with others (whether family, friends, or new roommates), keep open lines of communication. Having clear guidelines about day-to-day expectations while also spending intentional time together will help create a positive environment.
• Participate in a faith community that is supportive of your spiritual growth and mental health. If you have questions about your faith journey, consider talking about it with Campus Ministries.
• Be a helper to someone else! Support a friend, volunteer for a cause you believe in, or simply make a point of smiling at others. Don’t forget to keep healthy boundaries and practice your own self-care along the way. If you’re looking for tips on talking about mental health with a friend, check out the videos at Seize the Awkward.
• Utilize a virtual mental health resource. 
• To stay safe when interacting with others in-person, follow CDC recommendations regarding COVID-19. If you have not yet been fully vaccinated against the virus, talk to your doctor about next steps for getting protected.