Strengthen Your Mental Health

Everyone can strengthen their mental health with some intentional effort.

Explore the following resources to asses and enhance your mental health.

  • Self-assessment

    Learn more about your self and your mental health at these sites:

    Help Yourself. Help Others.

    PsychCentral

    Madison College Alcohol eCheckup

    Madison College Cannibas eCheckup

  • Students of Color Mental Health Information

    Students of color make use of counseling less than their white classmates. This difference has many causes, some of which are related to how outreach and how counseling is delivered. Madison College Counseling Services is committed to offering inclusive services so student of color can access the same benefits that other students receive. We hope you will reach out to us as needed to make a plan to make things better in your life as a student. 

    Visit these sites for more students of color mental health information:

    The Steve Fund 

    UCLA Connections - Processing racial trauma

  • Setting Goals for Mental Health
    Image of six keys to mental health

    Think about how one of these areas of mental health works in your life now and how you would like it to work in the future.

    Then identify specific measurable goals and a timeline to make small improvements in that area. See SMART goals for a summary of making effective goals. 

    For example, it’s not helpful to say “I want to be less stressed in my life” because it’s not a concrete, measurable goal. A more measurable goal could be: “To help manage stress, I want to exercise for 20 minutes three times per week for the month of September.”

    At the end of the time period you choose, evaluate your progress and make adjustments as needed. You can consider one or two new goals to begin work on.

    Remember that behavior change like this is challenging for most people. With continued effort and self-forgiveness, most people make meaningful progress.

    Additional Tips for maintaining mental wellness

  • Managing Stress

    Managing stress is an ongoing challenge for all college students who juggle school with work and family and friends. It requires intentional planning and effort to create lifestyle changes gradually. Here are a few website suggestions that can help you start a few small goals to manage stress more intentionally.

    10 Ways to Reduce Stress

     

    Student Stress and Anxiety Guide 

  • Anxiety/Depression

    Many college students cope with anxiety and depression. Start by talking with a Madison College Counselor to make a plan to make things better.

    Mental Health and College Students - Anxiety and Depression Association of America

    Campus Calm - Website of College Student Leadership and Mental Health Speaker, Maria Pascucci

    Anxiety in college: What we know and how to cope - Havard Medical School's Health Blog

  • Positive Relationships/Communication

    Healthy relationships are critical to your success in college!

    The relationships you establish in college can have a major impact on your academic and personal success both in and out of the classroom. College students engage in a variety of important relationships at school, in the workplace, at home, and in society. 

    What are the traits of a healthy and unhealthy relationship?
    The most important aspects of any healthy relationship are trust, effective communication, support and love!  When college students are in unhealthy “toxic” relationships, they often struggle academically and personally.

    Quiz: Are you in a healthy or unhealthy relationship?
    Please take the “Are you in a healthy or unhealthy relationship” quiz to determine whether your relationships are healthy or unhealthy. This quiz is not a therapeutic diagnostic assessment, but a brief quiz to determine several important traits of a healthy and unhealthy relationships that you should be aware of.

    How to Leave a Toxic Relationship and Still Love Yourself
    What do you if you do find yourself in an unhealthy relationship? 

     

    Additional Resources on Relationships

    Building Healthy Relationships

    The Friends and Friendships Web - This site is designed to assist with making and maintaining friendships; it covers topics such as building a friendship from casual friends and setting limits in friendships.

    Healthy Romantic Relationships - This online brochure is specific to romantic relationships and contains information on building a healthy relationship, resolving conflict, and coping with outside pressures on the relationship.

    Communication - Both people in the relationship need to feel free to express positive and negative feelings, complaints, and affection

    Expectations - Both people need to be on the same page about what they want from the relationship.

    Conflict - In all relationships, there are times when communication breaks down; healthy relationships are able to clear up conflicts and to emerge stronger as a result.

    Boundaries - Both people need to be clear about what is okay/not okay in the relationship.

    Provided by https://www.geneseo.edu/health/relationships

     

  • Healthy Eating and Exercise

    Because learning changes the structure of the brain, college students need good nutrition and physical activity to strengthen their capacity to learn.

    Benefits of Nutrition and Exercise to the Learning Process

    Top 10 Tips for Eating Healthy in College

    Top Exercise Tips for Busy Students

  • Improving Sleep/Rest

    Sufficient sleep is essential for being a strong student. If you struggle to get to sleep at night or to fall asleep again after you wake, up you may want to talk to a medical provider. 

    Here are some basic ideas about improving your sleep.

    At night, prioritize and maintain regular sleep habits:

    • Sleep and wake about the same time each day
    • Allow 30 minutes to unplug and unwind
    • Try to keep your room cool dark and quiet
    • Use relaxation strategies to unwind

    During the day:

    • Keep naps to a minimum
    • Exercise
    •  Avoid excess caffeine specially later in the day
    • Avoid excess alcohol
    • Stay out of your bed except for sleep

    For more reading: Sleep Hygiene - from SleepFoundation.org

  • Meditation

    Research continues to support the value of meditation for general wellness as well as for being a strong student.   

    Healthy Minds app  

    UW Madison's Meditation Resource Page

    How to Meditate - NY Times article 

  • Healthy Choices Around Alcohol and Drugs

    Concerned about your alcohol or drug use? Need recovery support?

    Meet with John Boyne, Madison College Certified Substance Abuse Counselor

    Madison College Alcohol and Drug Prevention Planning

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