{"id":1224,"date":"2020-04-23T09:56:17","date_gmt":"2020-04-23T14:56:17","guid":{"rendered":"https:\/\/wp.stolaf.edu\/wellness\/?page_id=1224"},"modified":"2023-09-30T12:02:33","modified_gmt":"2023-09-30T17:02:33","slug":"stress-and-anxiety","status":"publish","type":"page","link":"https:\/\/wp.stolaf.edu\/wellness\/stress-and-anxiety\/","title":{"rendered":"Coping with Stress &#038; Anxiety"},"content":{"rendered":"<div data-modular-content-collection>\t\t\t<div\n\t\t\tclass=\"site-section site-panel__micronavbutton panel panel-micronavbutton site-section__bg--default\"\n\t\t\tdata-depth=\"\"\n\t\t\tdata-js-panel=\"micronavbutton\"\n\t\t>\n\t\n\t    <div class=\"site-section__inner site-section__inner--top-padding-none site-section__inner--bottom-padding-none micronavbutton\">\n\n\t\t\n\t\n\t<div class=\"site-grid site-grid__no-gutters\"\n\t     data-depth=\"0\"\n\t     data-name=\"buttons\"\n\t     data-livetext\n\t>\n\n\t\t\t\t\t<div class=\"site-grid__col\">\n\t\t\t\t<a class=\"site-panel__micronavbtn-btn u-bc-teal\"\n\t\t\t\t   \thref=\"https:\/\/www.bgcmd.org\/wp-content\/uploads\/2020\/03\/Grounding-Exercise.pdf\"\n\t\t\t\t   \ttarget=\"\"\n\t\t\t\t>\n\t\t\t\t\t<span class=\"site-panel__micronavbtn-btn-label\">Grounding Exercise<\/span>\n\n\t\t\t\t\t<span class=\"site-panel__micronavbtn-btn-desc\">\n\t\t\t\t\t\t\n\t\t\t\t\t<\/span>\n\t\t\t\t<\/a>\n\t\t\t<\/div> <!-- .site-grid__col -->\n\t\t\t\t\t<div class=\"site-grid__col\">\n\t\t\t\t<a class=\"site-panel__micronavbtn-btn u-bc-purple\"\n\t\t\t\t   \thref=\"https:\/\/www.calmclinic.com\/anxiety\/stop-anxiety-quickly\"\n\t\t\t\t   \ttarget=\"\"\n\t\t\t\t>\n\t\t\t\t\t<span class=\"site-panel__micronavbtn-btn-label\">Ways to Calm Anxiety Quickly<\/span>\n\n\t\t\t\t\t<span class=\"site-panel__micronavbtn-btn-desc\">\n\t\t\t\t\t\t\n\t\t\t\t\t<\/span>\n\t\t\t\t<\/a>\n\t\t\t<\/div> <!-- .site-grid__col -->\n\t\t\t\t\t<div class=\"site-grid__col\">\n\t\t\t\t<a class=\"site-panel__micronavbtn-btn u-bc-cranberry\"\n\t\t\t\t   \thref=\"https:\/\/www.edumed.org\/resources\/medical-health-student-guide-to-stress\/\"\n\t\t\t\t   \ttarget=\"_blank\"\n\t\t\t\t>\n\t\t\t\t\t<span class=\"site-panel__micronavbtn-btn-label\">Managing Stress for Healthcare Students<\/span>\n\n\t\t\t\t\t<span class=\"site-panel__micronavbtn-btn-desc\">\n\t\t\t\t\t\t\n\t\t\t\t\t<\/span>\n\t\t\t\t<\/a>\n\t\t\t<\/div> <!-- .site-grid__col -->\n\t\t\n\t<\/div> <!-- .site-grid -->\n\n\n\t\t\t\t\n\t\t<\/div>\n\n\t\t\t<\/div>\n\t\n\n\n\t\t\t<div\n\t\t\tclass=\"site-section site-panel__micronavbutton panel panel-micronavbutton site-section__bg--default\"\n\t\t\tdata-depth=\"\"\n\t\t\tdata-js-panel=\"micronavbutton\"\n\t\t>\n\t\n\t    <div class=\"site-section__inner site-section__inner--top-padding-none site-section__inner--bottom-padding-none micronavbutton\">\n\n\t\t\n\t\n\t<div class=\"site-grid site-grid__no-gutters\"\n\t     data-depth=\"0\"\n\t     data-name=\"buttons\"\n\t     data-livetext\n\t>\n\n\t\t\t\t\t<div class=\"site-grid__col\">\n\t\t\t\t<a class=\"site-panel__micronavbtn-btn u-bc-teal\"\n\t\t\t\t   \thref=\"https:\/\/www.goodtherapy.org\/blog\/why-should-i-go-to-therapy-8-signs-its-time-to-see-a-therapist-0118197\"\n\t\t\t\t   \ttarget=\"\"\n\t\t\t\t>\n\t\t\t\t\t<span class=\"site-panel__micronavbtn-btn-label\">Signs You Might Consider Therapy<\/span>\n\n\t\t\t\t\t<span class=\"site-panel__micronavbtn-btn-desc\">\n\t\t\t\t\t\t\n\t\t\t\t\t<\/span>\n\t\t\t\t<\/a>\n\t\t\t<\/div> <!-- .site-grid__col -->\n\t\t\t\t\t<div class=\"site-grid__col\">\n\t\t\t\t<a class=\"site-panel__micronavbtn-btn u-bc-cranberry\"\n\t\t\t\t   \thref=\"https:\/\/psychcentral.com\/lib\/9-myths-and-facts-about-therapy#1\"\n\t\t\t\t   \ttarget=\"\"\n\t\t\t\t>\n\t\t\t\t\t<span class=\"site-panel__micronavbtn-btn-label\">Myths About Therapy<\/span>\n\n\t\t\t\t\t<span class=\"site-panel__micronavbtn-btn-desc\">\n\t\t\t\t\t\t\n\t\t\t\t\t<\/span>\n\t\t\t\t<\/a>\n\t\t\t<\/div> <!-- .site-grid__col -->\n\t\t\t\t\t<div class=\"site-grid__col\">\n\t\t\t\t<a class=\"site-panel__micronavbtn-btn u-bc-purple\"\n\t\t\t\t   \thref=\"https:\/\/wp.stolaf.edu\/counseling-center\/\"\n\t\t\t\t   \ttarget=\"\"\n\t\t\t\t>\n\t\t\t\t\t<span class=\"site-panel__micronavbtn-btn-label\">Therapy at St. Olaf<\/span>\n\n\t\t\t\t\t<span class=\"site-panel__micronavbtn-btn-desc\">\n\t\t\t\t\t\t\n\t\t\t\t\t<\/span>\n\t\t\t\t<\/a>\n\t\t\t<\/div> <!-- .site-grid__col -->\n\t\t\n\t<\/div> <!-- .site-grid -->\n\n\n\t\t\t\t\n\t\t<\/div>\n\n\t\t\t<\/div>\n\t\n\n\n\t\t\t<div\n\t\t\tclass=\"is-style-default site-section site-panel__accordion panel panel-accordion site-section__bg--white\"\n\t\t\tdata-depth=\"\"\n\t\t\tdata-js-panel=\"accordion\"\n\t\t>\n\t\n\t\t\t<div class=\"is-style-default site-section__inner l-wrapper site-section__bg--white\">\n\t\n\t\n\t\t\n\t\n\t\n\t<div class=\"is-style-default site-grid site-grid__wrapper\">\n\n\t\t<div class=\"is-style-default site-grid__col\">\n\t\t\t\n<figure class=\"is-style-default c-caption\">\n\n\t\n\n\t\t\t<figcaption class=\"is-style-default t-content\" data-name=\"content\" data-index=\"0\" data-autop=\"true\" data-livetext>\n\t\t\t<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"4748\" data-permalink=\"https:\/\/wp.stolaf.edu\/wellness\/stress-and-anxiety\/med\/\" data-orig-file=\"https:\/\/wp.stolaf.edu\/wellness\/files\/2023\/09\/med.jpg\" data-orig-size=\"620,300\" data-comments-opened=\"0\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"med\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/wp.stolaf.edu\/wellness\/files\/2023\/09\/med.jpg\" class=\"is-style-default  wp-image-4748 aligncenter\" src=\"https:\/\/wp.stolaf.edu\/wellness\/files\/2023\/09\/med-300x145.jpg\" alt=\"\" width=\"333\" height=\"161\" \/><\/p>\n<p>According to <a href=\"https:\/\/www.apa.org\/topics\/stress\/\">APA, stress<\/a> generally refers to two things: the psychological perception of pressure, on the one hand, and the body&#8217;s response to it, on the other, which involves multiple systems, from metabolism to muscles to memory. Some stress is necessary for all living systems; it is the means by which they encounter and respond to the challenges and uncertainties of existence. The perception of danger sets off an automatic response system, known as the fight-or-flight response, that, activated through hormonal signals, prepares an animal to meet a threat or to flee from it. Stress can lead to a faster heartbeat, muscle tension, and gastrointestinal issues. It can lead to heavier and faster breathing, which can strain the lungs, and blunt the immune system\u2019s ability to respond to threats. Learn more about stress <a href=\"https:\/\/www.psychologytoday.com\/us\/basics\/stress\">here<\/a>.<\/p>\n<p>Also check <a href=\"https:\/\/wp.stolaf.edu\/counseling-center\/index-2\/studentindistress\/\"><strong><em>The Student in Distress: Intervention and Referral, A Guide for Faculty and Staff<\/em><\/strong><\/a><\/p>\n<p>&nbsp;<\/p>\n\n\t\t<\/figcaption>\n\t\n<\/figure>\n\n\t\t<\/div>\n\t\t<div class=\"is-style-default site-grid__col\">\n\t\t\t<div class=\"is-style-default accordion site-panel__accordion-items\" data-depth=\"0\" data-name=\"accordions\" data-livetext role=\"tablist\" aria-multiselectable=\"true\" data-js=\"accordion\">\n            <article  class=\"is-style-default accordion__row site-panel__accordion-item \" role=\"tab\" aria-selected=\"false\" id=\"accordion-69e4999a1126d-header-0\" aria-controls=\"accordion-69e4999a1126d-content-0\">\n        \t\t<button\n\t\t\t\t\taria-expanded=\"false\"\n\t\t\t\t\tclass=\"is-style-default accordion__header site-panel__accordion-title clearfix\"\n\t\t\t\t\tdata-depth=\"0\"\n\t\t\t\t\tdata-index=\"0\"\n\t\t\t\t\tdata-name=\"title\"\n\t\t\t\t\tdata-livetext\n        \t\t>\n\t\t\t\t\t                    <span class=\"is-style-default accordion__header-inner\">\n\t\t\t\t\t\tToo stressed to de-stress?\t\t\t\t\t<\/span>\n                <\/button>\n                <div\n\t\t\t\t\taria-labelledby=\"accordion-69e4999a1126d-header-0\"\n\t\t\t\t\t class=\"is-style-default accordion__content site-panel__accordion-content context-content t-content \"\t\t\t\t\tid=\"accordion-69e4999a1126d-content-0\"\n\t\t\t\t\trole=\"tabpanel\"\n\t\t\t\t\tdata-depth=\"0\"\n\t\t\t\t\tdata-index=\"0\"\n\t\t\t\t\tdata-autop=\"true\"\n\t\t\t\t\tdata-name=\"accordion_content\"\n\t\t\t\t\tdata-livetext\n                >\n\t\t\t\t\t                    <div class=\"is-style-default accordion__content-inner context-content\">\n\t\t\t\t\t\t<p>If you\u2019re so stressed that you don\u2019t have the time or energy to devote to self-care, that\u2019s when you need replenishment the most!\u00a0 Prioritizing self-care is a decision that only you can make, and changing behavior can take some effort.\u00a0 These are some tips to help make changes and maintain them.<\/p>\n<ul>\n<li><strong>Set a goal:<\/strong>\u00a0Be specific about what you\u2019d like to try. E.g. spend 5 minutes a day focusing on breathing, or hang out with friends and not think about work 3 times a week.<\/li>\n<li><strong>Make a plan:<\/strong>\u00a0How will you meet your goal?\u00a0 What are the necessary steps? Breaking your goal into incremental steps will make it feel more manageable.<\/li>\n<li><strong>Write it down:<\/strong>\u00a0Just writing down your plan increases your chances of success by 30%.\u00a0 Telling other people will increase the likelihood of following through even more.<\/li>\n<li><strong>Get support<\/strong>: Find a \u201cbuddy\u201d who will engage in your plan with you, or find a role model, mentor, or coach.<\/li>\n<li><strong>Reward actions, not results!\u00a0\u00a0<\/strong>It\u2019s important to reinforce yourself for taking positive steps, rather than focusing exclusively on achieving your end goal.<\/li>\n<li><strong>Turn bad days into good data<\/strong>:\u00a0 Try to view setbacks as information.\u00a0 What happened and how can you handle it differently?\u00a0 Get curious, not depressed!\u00a0 Give the new behavior at least three tries before giving up on it.<\/li>\n<\/ul>\n<p>Source<\/p>\n<p><a href=\"http:\/\/www.amazon.com\/Change-Anything-Science-Personal-Success\/dp\/0446573906\/ref=sr_1_1?ie=UTF8&amp;qid=1362762936&amp;sr=8-1&amp;keywords=change+anything\">Change Anything: The New Science of Personal Success<\/a>\u00a0by Kerry Patterson, Joseph Grenny, David Maxfield, and Ron McMillan<\/p>\n                    <\/div>\n                <\/div>\n            <\/article>\n\n\t\t\t\n            <article  class=\"is-style-default accordion__row site-panel__accordion-item \" role=\"tab\" aria-selected=\"false\" id=\"accordion-69e4999a1126d-header-1\" aria-controls=\"accordion-69e4999a1126d-content-1\">\n        \t\t<button\n\t\t\t\t\taria-expanded=\"false\"\n\t\t\t\t\tclass=\"is-style-default accordion__header site-panel__accordion-title clearfix\"\n\t\t\t\t\tdata-depth=\"0\"\n\t\t\t\t\tdata-index=\"1\"\n\t\t\t\t\tdata-name=\"title\"\n\t\t\t\t\tdata-livetext\n        \t\t>\n\t\t\t\t\t                    <span class=\"is-style-default accordion__header-inner\">\n\t\t\t\t\t\tPreventing Stress\t\t\t\t\t<\/span>\n                <\/button>\n                <div\n\t\t\t\t\taria-labelledby=\"accordion-69e4999a1126d-header-1\"\n\t\t\t\t\t class=\"is-style-default accordion__content site-panel__accordion-content context-content t-content \"\t\t\t\t\tid=\"accordion-69e4999a1126d-content-1\"\n\t\t\t\t\trole=\"tabpanel\"\n\t\t\t\t\tdata-depth=\"0\"\n\t\t\t\t\tdata-index=\"1\"\n\t\t\t\t\tdata-autop=\"true\"\n\t\t\t\t\tdata-name=\"accordion_content\"\n\t\t\t\t\tdata-livetext\n                >\n\t\t\t\t\t                    <div class=\"is-style-default accordion__content-inner context-content\">\n\t\t\t\t\t\t<p><strong>Prevention<\/strong><\/p>\n<ul>\n<li><strong>Good self-care<\/strong>: Taking care of yourself will help maintain your physical, emotional, and mental reserves to prevent and manage stress.\u00a0 This includes regular sleep, exercise, relaxation, and eating well.\u00a0 For more self-care ideas and planning guides visit our <a href=\"https:\/\/wp.stolaf.edu\/wellness\/self-care-planning\/\">Self-Care Planning<\/a> website.<\/li>\n<li><strong>Evaluate your priorities<\/strong>: There are so many amazing activities to engage in at Amherst, but if you try to do everything, you may spread yourself too thin to really reap value from the activities you\u2019re engaged in.\u00a0 What is most important to you?\u00a0 Imagine yourself 5-10 years in the future, looking back.\u00a0 Will you wish you invested more in academics? Developing friendships? Co-curricular activities?<\/li>\n<li><strong>Consider doing less:<\/strong>\u00a0Try to leave yourself some down time to relax and replenish.\u00a0 Before taking on an additional responsibility, take some time to think about whether it is going to contribute to or detract from your overall well-being.\u00a0 Are the benefits worth the potential stress?<\/li>\n<li><strong>Practice setting limits:<\/strong>\u00a0 It can be tough to say &#8220;no&#8221; to others, or to limit yourself from doing everything, even if you know it might be better for you in the long run.\u00a0 Rather than automatically saying &#8220;yes&#8221; to new responsibilities, consider changing your default response to, \u201cLet me think about it\u201d or \u201cI\u2019ll get back to you\u201d to buy yourself some time to consider the impact of the decision.<\/li>\n<li><strong>Work hard, play well:<\/strong>\u00a0Working hard is draining, and you deserve to relax and let loose.\u00a0 Choose activities that will help you unwind, have fun,\u00a0<em>and <\/em>refuel.<\/li>\n<\/ul>\n<p>Source<\/p>\n<p><a href=\"http:\/\/www.amazon.com\/Change-Anything-Science-Personal-Success\/dp\/0446573906\/ref=sr_1_1?ie=UTF8&amp;qid=1362762936&amp;sr=8-1&amp;keywords=change+anything\">Change Anything: The New Science of Personal Success<\/a>\u00a0by Kerry Patterson, Joseph Grenny, David Maxfield, and Ron McMillan<\/p>\n                    <\/div>\n                <\/div>\n            <\/article>\n\n\t\t\t\n            <article  class=\"is-style-default accordion__row site-panel__accordion-item \" role=\"tab\" aria-selected=\"false\" id=\"accordion-69e4999a1126d-header-2\" aria-controls=\"accordion-69e4999a1126d-content-2\">\n        \t\t<button\n\t\t\t\t\taria-expanded=\"false\"\n\t\t\t\t\tclass=\"is-style-default accordion__header site-panel__accordion-title clearfix\"\n\t\t\t\t\tdata-depth=\"0\"\n\t\t\t\t\tdata-index=\"2\"\n\t\t\t\t\tdata-name=\"title\"\n\t\t\t\t\tdata-livetext\n        \t\t>\n\t\t\t\t\t                    <span class=\"is-style-default accordion__header-inner\">\n\t\t\t\t\t\tCognitive Reframing\t\t\t\t\t<\/span>\n                <\/button>\n                <div\n\t\t\t\t\taria-labelledby=\"accordion-69e4999a1126d-header-2\"\n\t\t\t\t\t class=\"is-style-default accordion__content site-panel__accordion-content context-content t-content \"\t\t\t\t\tid=\"accordion-69e4999a1126d-content-2\"\n\t\t\t\t\trole=\"tabpanel\"\n\t\t\t\t\tdata-depth=\"0\"\n\t\t\t\t\tdata-index=\"2\"\n\t\t\t\t\tdata-autop=\"true\"\n\t\t\t\t\tdata-name=\"accordion_content\"\n\t\t\t\t\tdata-livetext\n                >\n\t\t\t\t\t                    <div class=\"is-style-default accordion__content-inner context-content\">\n\t\t\t\t\t\t<p>Cognitive reframing is a mental activity that involves looking at a stressor or negative situation and explaining it (realistically and honestly) in a positive or neutral way. Reframing is not a denial that the challenge that we have been dealt is a difficult one. Many times, when something bad happens to us, we get emotionally wrapped up in the negative. But, this is a bit dishonest as it\u2019s usually not the whole picture. There\u2019s usually another vantage point.<\/p>\n<p>For example, sometimes when something bad happens to use we tend to have:<\/p>\n<ul>\n<li>All-or-nothing thinking: Seeing situations in absolute terms<\/li>\n<li>Blaming: Attributing complex problems to a single cause<\/li>\n<li>Catastrophizing: Always imaging the worst thing that can happen in any situation<\/li>\n<li>Discounting the positive: Ignoring or discounting the good things that happen to you<\/li>\n<li>Mental filters: Focusing only on the negatives and never on the positives<\/li>\n<li>&#8220;Should&#8221; statements: Always feeling like you&#8217;ve failed to live up to expectations of what you &#8220;should&#8221; do in a situation<\/li>\n<\/ul>\n<p>Sound familiar? Using reframing techniques can actually change your physical responses to stress because your body&#8217;s stress response is triggered by perceived stress, more often than actual events.<\/p>\n<p><strong>Cognitive Reframing steps:<\/strong><\/p>\n<ul>\n<li><strong>Learn About Your Thinking Patterns<\/strong><\/li>\n<li><strong>Notice Your Thoughts<\/strong><\/li>\n<li><strong>Challenge Your Thoughts<\/strong><\/li>\n<li><strong>Replace Your Thoughts With More Neutral\/Positive Thoughts<\/strong><\/li>\n<\/ul>\n<p><em>Strength tip<\/em>: Use your <a href=\"https:\/\/www.viacharacter.org\/\">strengths<\/a> of critical thinking and hope<a class=\"is-style-default ext\" href=\"http:\/\/www.viacharacter.org\/www\/Character-Strengths\/Hope\" target=\"_blank\" rel=\"noopener noreferrer\">\u00a0<\/a>to look at any negative situation in a fresh way. You might tap into hope to see how there are benefits to the stressor. You might deploy critical thinking to examine the situation from multiple, detailed angles. This will help you see\u00a0pros and\u00a0cons, positives\u00a0and negatives.<\/p>\n<p>Sources: The Anxiety Toolkit by Alice Boyes, Ph.D. &amp; <a href=\"https:\/\/www.psychologytoday.com\/us\/blog\/click-here-happiness\/202102\/relieve-stress-and-anxiety-shifting-your-attention\">Relieve Stress and Anxiety by Shifting Your Attention by <\/a>Tchiki Davis, Ph.D.<\/p>\n                    <\/div>\n                <\/div>\n            <\/article>\n\n\t\t\t\n            <article  class=\"is-style-default accordion__row site-panel__accordion-item \" role=\"tab\" aria-selected=\"false\" id=\"accordion-69e4999a1126d-header-3\" aria-controls=\"accordion-69e4999a1126d-content-3\">\n        \t\t<button\n\t\t\t\t\taria-expanded=\"false\"\n\t\t\t\t\tclass=\"is-style-default accordion__header site-panel__accordion-title clearfix\"\n\t\t\t\t\tdata-depth=\"0\"\n\t\t\t\t\tdata-index=\"3\"\n\t\t\t\t\tdata-name=\"title\"\n\t\t\t\t\tdata-livetext\n        \t\t>\n\t\t\t\t\t                    <span class=\"is-style-default accordion__header-inner\">\n\t\t\t\t\t\tAnimal Relaxation\t\t\t\t\t<\/span>\n                <\/button>\n                <div\n\t\t\t\t\taria-labelledby=\"accordion-69e4999a1126d-header-3\"\n\t\t\t\t\t class=\"is-style-default accordion__content site-panel__accordion-content context-content t-content \"\t\t\t\t\tid=\"accordion-69e4999a1126d-content-3\"\n\t\t\t\t\trole=\"tabpanel\"\n\t\t\t\t\tdata-depth=\"0\"\n\t\t\t\t\tdata-index=\"3\"\n\t\t\t\t\tdata-autop=\"true\"\n\t\t\t\t\tdata-name=\"accordion_content\"\n\t\t\t\t\tdata-livetext\n                >\n\t\t\t\t\t                    <div class=\"is-style-default accordion__content-inner context-content\">\n\t\t\t\t\t\t<ul>\n<li><a href=\"https:\/\/explore.org\/livecams\/bald-eagles\/decorah-eagles\">Decorah Bald Eagle Cam<\/a><\/li>\n<li><a href=\"https:\/\/explore.org\/livecams\/bald-eagles\/decorah-eagles\">Georgia Aquarium Beluga Whale Cam<\/a><\/li>\n<li>The University of Montana,\u00a0<a title=\"Osprey Cam\" href=\"https:\/\/hs.umt.edu\/osprey\/nestCams\/default.php\" target=\"_blank\" rel=\"noopener\">Hellgate Canyon Osprey Nest Cam<\/a><\/li>\n<li><a href=\"https:\/\/www.houstonzoo.org\/explore\/webcams\/\">Houston Zoo Webcam<\/a><\/li>\n<li><a href=\"https:\/\/wolf.org\/\">International Wolf Center Wolf Cam<\/a><\/li>\n<li><a href=\"https:\/\/www.montereybayaquarium.org\/animals\/live-cams\">Monterey Bay Aquarium Animal Cams<\/a><\/li>\n<li><a href=\"https:\/\/explore.org\/livecams\/polar-bears\/polar-bear-ouwehand-twin-cubs-cam-2\">Ouwehand Polar Bear Cubs Cam<\/a><\/li>\n<li><a href=\"https:\/\/zoo.sandiegozoo.org\/live-cams\">San Diego Zoo Animal Cams<\/a><\/li>\n<li><a href=\"https:\/\/nationalzoo.si.edu\/webcams\">Smithsonian&#8217;s National Zoo and Conservation Biology Institute<\/a><\/li>\n<li><a href=\"https:\/\/zooatlanta.org\/panda-cam\/\">Zoo Atlanta Panda Cam<\/a><\/li>\n<\/ul>\n                    <\/div>\n                <\/div>\n            <\/article>\n\n\t\t\t\n            <article  class=\"is-style-default accordion__row site-panel__accordion-item \" role=\"tab\" aria-selected=\"false\" id=\"accordion-69e4999a1126d-header-4\" aria-controls=\"accordion-69e4999a1126d-content-4\">\n        \t\t<button\n\t\t\t\t\taria-expanded=\"false\"\n\t\t\t\t\tclass=\"is-style-default accordion__header site-panel__accordion-title clearfix\"\n\t\t\t\t\tdata-depth=\"0\"\n\t\t\t\t\tdata-index=\"4\"\n\t\t\t\t\tdata-name=\"title\"\n\t\t\t\t\tdata-livetext\n        \t\t>\n\t\t\t\t\t                    <span class=\"is-style-default accordion__header-inner\">\n\t\t\t\t\t\tBreathing Techniques\t\t\t\t\t<\/span>\n                <\/button>\n                <div\n\t\t\t\t\taria-labelledby=\"accordion-69e4999a1126d-header-4\"\n\t\t\t\t\t class=\"is-style-default accordion__content site-panel__accordion-content context-content t-content \"\t\t\t\t\tid=\"accordion-69e4999a1126d-content-4\"\n\t\t\t\t\trole=\"tabpanel\"\n\t\t\t\t\tdata-depth=\"0\"\n\t\t\t\t\tdata-index=\"4\"\n\t\t\t\t\tdata-autop=\"true\"\n\t\t\t\t\tdata-name=\"accordion_content\"\n\t\t\t\t\tdata-livetext\n                >\n\t\t\t\t\t                    <div class=\"is-style-default accordion__content-inner context-content\">\n\t\t\t\t\t\t<p><strong>Breathing Techniques<\/strong><\/p>\n<ul>\n<li><a href=\"http:\/\/allaboutdepression.com\/relax\/diaphragmatic\/diaphragm1QT.html\">Diaphragmatic Breathing<\/a><b> It is recommended that you begin with this relaxation exercise.<\/b>\u00a0In this introduction, you&#8217;ll learn how to make relaxation exercises work effectively for you. Skills for proper breathing tecnhiques are demonstrated. Presented by Dr. Allan Vives (length: 9:13).\u00a0<a href=\"http:\/\/allaboutdepression.com\/relax\/diaphragmatic\/diaphragm1QT.html\">Go to the Diaphragmatic Breathing audio file<\/a>.<\/li>\n<li><a href=\"http:\/\/allaboutdepression.com\/relax\/deep1\/deep11QT.html\">Deep Breathing: I<\/a> Enjoy being guided step-by-step through deep breathing exercises that will give your lungs a pleasant, soothing workout. Learn to pace your breathing for maximum effect. Presented by Dr. Jodi Caldwell (length: 6:43).\u00a0<a href=\"http:\/\/allaboutdepression.com\/relax\/deep1\/deep11QT.html\">Go to the Deep Breathing I audio file<\/a>.<\/li>\n<li><a href=\"http:\/\/allaboutdepression.com\/relax\/deep2\/deep21QT.html\">Deep Breathing: II<\/a> In this meditative exercise you will learn to focus on your breathing and allow intrustive thoughts to melt away. This skill is good for taking a break during a busy day. Presented by Dr. Prentiss Price (length: 7:28).\u00a0<a href=\"http:\/\/allaboutdepression.com\/relax\/deep2\/deep21QT.html\">Go to the Deep Breathing II audio file<\/a>.<\/li>\n<li><a href=\"http:\/\/allaboutdepression.com\/relax\/pmr\/pmr1QT.html\">Progressive Muscle Relaxation<\/a> Learn to recognize when and where you hold tension in your body and how to effectively release it, allowing yourself to fully relax. Presented by Dr. Tobin Lovell (length: 8:39).\u00a0<a href=\"http:\/\/allaboutdepression.com\/relax\/pmr\/pmr1QT.html\">Go to the Progressive Muscle Relaxation audio file<\/a>.<\/li>\n<li><a href=\"http:\/\/allaboutdepression.com\/relax\/beach\/beach1QT.html\">Guided Imagery: The Beach<\/a> Take a mini-vacation as you are guided through the sights, sounds, smells, and sensations of a pleasant walk along the beach. The &#8220;best&#8221; version of this audio file has sounds of the ocean in the background. Presented by Dr. Prentiss Price (length: 6:06).\u00a0<a href=\"http:\/\/allaboutdepression.com\/relax\/beach\/beach1QT.html\">Go to the Guided Imagery: The Beach audio file<\/a>.<\/li>\n<li><a href=\"http:\/\/allaboutdepression.com\/relax\/forest\/forest1QT.html\">Guided Imagery: The Forest<\/a> Let yourself be guided on a peaceful walk through a beautiful, lush forest near a trickling stream. The &#8220;best&#8221; version of this audio file has sounds of the forest in the background. Presented by Dr. Chuck Zanone (length: 7:07).\u00a0<a href=\"http:\/\/allaboutdepression.com\/relax\/forest\/forest1QT.html\">Go to the Guided Imagery: The Forest audio file<\/a>.<\/li>\n<li><a href=\"http:\/\/allaboutdepression.com\/relax\/phrases\/phrases1QT.html\">Relaxing Phrases<\/a> Sometimes it is helpful to repeat certain phrases to yourself in order to deepen your state of relaxation. A series of phrases are presented by Dr. Wendy Wolfe (length: 6:14).\u00a0<a href=\"http:\/\/allaboutdepression.com\/relax\/phrases\/phrases1QT.html\">Go to the Relaxing Phrases audio file<\/a>.<\/li>\n<\/ul>\n                    <\/div>\n                <\/div>\n            <\/article>\n\n\t\t\t\n            <article  class=\"is-style-default accordion__row site-panel__accordion-item \" role=\"tab\" aria-selected=\"false\" id=\"accordion-69e4999a1126d-header-5\" aria-controls=\"accordion-69e4999a1126d-content-5\">\n        \t\t<button\n\t\t\t\t\taria-expanded=\"false\"\n\t\t\t\t\tclass=\"is-style-default accordion__header site-panel__accordion-title clearfix\"\n\t\t\t\t\tdata-depth=\"0\"\n\t\t\t\t\tdata-index=\"5\"\n\t\t\t\t\tdata-name=\"title\"\n\t\t\t\t\tdata-livetext\n        \t\t>\n\t\t\t\t\t                    <span class=\"is-style-default accordion__header-inner\">\n\t\t\t\t\t\tMindful Meditation\t\t\t\t\t<\/span>\n                <\/button>\n                <div\n\t\t\t\t\taria-labelledby=\"accordion-69e4999a1126d-header-5\"\n\t\t\t\t\t class=\"is-style-default accordion__content site-panel__accordion-content context-content t-content \"\t\t\t\t\tid=\"accordion-69e4999a1126d-content-5\"\n\t\t\t\t\trole=\"tabpanel\"\n\t\t\t\t\tdata-depth=\"0\"\n\t\t\t\t\tdata-index=\"5\"\n\t\t\t\t\tdata-autop=\"true\"\n\t\t\t\t\tdata-name=\"accordion_content\"\n\t\t\t\t\tdata-livetext\n                >\n\t\t\t\t\t                    <div class=\"is-style-default accordion__content-inner context-content\">\n\t\t\t\t\t\t<p><strong>Mindfulness Meditations<\/strong><\/p>\n<p>Much of the emotional distress people experience is the result of thinking about upsetting things that have already happened or anticipating negative events that have yet to occur. Distressing emotions such as anger, anxiety, guilt, and sadness are much easier to bear if you only focus on the present &#8211; on each moment one at a time. These are exercises to increase your mindfulness of the present moment so that you can clear away thoughts about past and future events. These meditations are presented by Dr. Wendy Wolfe.<\/p>\n<ul>\n<li><b><a href=\"http:\/\/allaboutdepression.com\/relax\/mindfulness\/mm11QT.html\">Just This Breath<\/a>.<\/b> (6:39)<\/li>\n<li><b>\u00a0<a href=\"http:\/\/allaboutdepression.com\/relax\/mindfulness\/mm21QT.html\">Increasing Awareness<\/a>.<\/b> (7:52)<\/li>\n<li><b><a href=\"http:\/\/allaboutdepression.com\/relax\/mindfulness\/mm31QT.html\">Sending Thoughts Away on Clouds<\/a>.<\/b> (6:51)<\/li>\n<li><b>\u00a0<a href=\"http:\/\/allaboutdepression.com\/relax\/mindfulness\/mm41QT.html\">Sending Thoughts Away on Leaves<\/a>.<\/b> (7:09)<\/li>\n<li><b><a href=\"http:\/\/allaboutdepression.com\/relax\/mindfulness\/mm51QT.html\">Sorting Into Boxes<\/a>.<\/b>\u00a0(7:17<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=i50ZAs7v9es\" target=\"_blank\" rel=\"noopener\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/www.youtube.com\/watch?v%3Di50ZAs7v9es&amp;source=gmail&amp;ust=1612923160982000&amp;usg=AFQjCNEpd03pMCH_jXhTVpfhZd82mwYVLA\">5-Minute Guided Meditation<\/a>, <a href=\"https:\/\/meditationstudioapp.com\/\" target=\"_blank\" rel=\"noopener\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/meditationstudioapp.com\/&amp;source=gmail&amp;ust=1612923160982000&amp;usg=AFQjCNGnJ1FjFwDeiuetZNZckEK2rlpikg\">Meditation Studio<\/a>, <a href=\"https:\/\/www.youtube.com\/c\/OMGICanMeditate\/playlists\" target=\"_blank\" rel=\"noopener\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/www.youtube.com\/c\/OMGICanMeditate\/playlists&amp;source=gmail&amp;ust=1612923160982000&amp;usg=AFQjCNH4BqiCjOK148ExlK09ADrWqaICnQ\">Breethe Meditation YouTube Playlist<\/a>, <a href=\"https:\/\/www.youtube.com\/c\/Healing2Happiness\/playlists\" target=\"_blank\" rel=\"noopener\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/www.youtube.com\/c\/Healing2Happiness\/playlists&amp;source=gmail&amp;ust=1612923160982000&amp;usg=AFQjCNGOH8P-AtN4knWH6rP2UlO8Ep2C5Q\">H4Happiness &#8211; Relaxing Focus Music Youtube Playlists<\/a>,<\/p>\n                    <\/div>\n                <\/div>\n            <\/article>\n\n\t\t\t\n            <article  class=\"is-style-default accordion__row site-panel__accordion-item \" role=\"tab\" aria-selected=\"false\" id=\"accordion-69e4999a1126d-header-6\" aria-controls=\"accordion-69e4999a1126d-content-6\">\n        \t\t<button\n\t\t\t\t\taria-expanded=\"false\"\n\t\t\t\t\tclass=\"is-style-default accordion__header site-panel__accordion-title clearfix\"\n\t\t\t\t\tdata-depth=\"0\"\n\t\t\t\t\tdata-index=\"6\"\n\t\t\t\t\tdata-name=\"title\"\n\t\t\t\t\tdata-livetext\n        \t\t>\n\t\t\t\t\t                    <span class=\"is-style-default accordion__header-inner\">\n\t\t\t\t\t\tMusic Relaxation\t\t\t\t\t<\/span>\n                <\/button>\n                <div\n\t\t\t\t\taria-labelledby=\"accordion-69e4999a1126d-header-6\"\n\t\t\t\t\t class=\"is-style-default accordion__content site-panel__accordion-content context-content t-content \"\t\t\t\t\tid=\"accordion-69e4999a1126d-content-6\"\n\t\t\t\t\trole=\"tabpanel\"\n\t\t\t\t\tdata-depth=\"0\"\n\t\t\t\t\tdata-index=\"6\"\n\t\t\t\t\tdata-autop=\"true\"\n\t\t\t\t\tdata-name=\"accordion_content\"\n\t\t\t\t\tdata-livetext\n                >\n\t\t\t\t\t                    <div class=\"is-style-default accordion__content-inner context-content\">\n\t\t\t\t\t\t<ul>\n<li>Spotify <a href=\"https:\/\/open.spotify.com\/playlist\/37i9dQZF1DWXe9gFZP0gtP\">Stress Relief<\/a> Playlist<\/li>\n<li>Live Nation\u00a0<a href=\"https:\/\/www.livenation.com\/livefromhome?c=EML_LN_LN2051413&amp;camefrom=EMLN_LN2051413&amp;et_rid=28431008&amp;utm_source=sfmc&amp;utm_medium=lnemail&amp;utm_term=EML_LN_LN2051413\">Live From Home<\/a>\u00a0Concert Calendar<\/li>\n<li><a href=\"http:\/\/www.citypages.com\/music\/the-weeks-local-livestreams-mar-27-apr-2\/569151981\">This week&#8217;s local livestreams<\/a>\u00a0(City Pages)<\/li>\n<li><a href=\"https:\/\/try.fender.com\/play\/playthrough\/\">Free Guitar Lessons<\/a>\u00a0for three months by Fender<\/li>\n<li><a href=\"https:\/\/www.crowdcast.io\/snarkypuppy\">Virtual classes<\/a>\u00a0with Grammy award-winning band, Snarky Puppy<\/li>\n<li>List of\u00a0<a href=\"https:\/\/blog.thecurrent.org\/2020\/03\/help-us-build-a-virtual-gig-list-of-musical-performances-online\/?utm_campaign=Essentials_20200319&amp;utm_medium=email&amp;utm_source=sfmc_Newsletter&amp;utm_content=Your%20Member%20Essentials\">virtual music performances<\/a><\/li>\n<li>Also a\u00a0<a href=\"https:\/\/www.classicalmpr.org\/story\/2020\/03\/16\/free-online-classical-concerts?utm_campaign=Essentials_20200319&amp;utm_medium=email&amp;utm_source=sfmc_Newsletter&amp;utm_content=Your%20Member%20Essentials\">list of free classical music performances<\/a><\/li>\n<li><a href=\"https:\/\/www.billboard.com\/articles\/columns\/pop\/9335531\/coronavirus-quarantine-music-events-online-streams\">Billboard&#8217;s list of Livestreams and Virtual Concerts<\/a><\/li>\n<li><a href=\"https:\/\/www.instagram.com\/dnice\/?hl=en\">Join a livestream dance party<\/a>\u00a0by DJ D-Nice<\/li>\n<li><a href=\"https:\/\/www.stayathomefest.com\/\">Stay At Home Music Festival and Events Calendar<\/a><\/li>\n<li><a href=\"https:\/\/www.playbill.com\/article\/15-broadway-plays-and-musicals-you-can-watch-on-stage-from-home\">Broadway shows<\/a>\u00a0to watch from home<\/li>\n<\/ul>\n                    <\/div>\n                <\/div>\n            <\/article>\n\n\t\t\t\n            <article  class=\"is-style-default accordion__row site-panel__accordion-item \" role=\"tab\" aria-selected=\"false\" id=\"accordion-69e4999a1126d-header-7\" aria-controls=\"accordion-69e4999a1126d-content-7\">\n        \t\t<button\n\t\t\t\t\taria-expanded=\"false\"\n\t\t\t\t\tclass=\"is-style-default accordion__header site-panel__accordion-title clearfix\"\n\t\t\t\t\tdata-depth=\"0\"\n\t\t\t\t\tdata-index=\"7\"\n\t\t\t\t\tdata-name=\"title\"\n\t\t\t\t\tdata-livetext\n        \t\t>\n\t\t\t\t\t                    <span class=\"is-style-default accordion__header-inner\">\n\t\t\t\t\t\tRace-Related Stress\t\t\t\t\t<\/span>\n                <\/button>\n                <div\n\t\t\t\t\taria-labelledby=\"accordion-69e4999a1126d-header-7\"\n\t\t\t\t\t class=\"is-style-default accordion__content site-panel__accordion-content context-content t-content \"\t\t\t\t\tid=\"accordion-69e4999a1126d-content-7\"\n\t\t\t\t\trole=\"tabpanel\"\n\t\t\t\t\tdata-depth=\"0\"\n\t\t\t\t\tdata-index=\"7\"\n\t\t\t\t\tdata-autop=\"true\"\n\t\t\t\t\tdata-name=\"accordion_content\"\n\t\t\t\t\tdata-livetext\n                >\n\t\t\t\t\t                    <div class=\"is-style-default accordion__content-inner context-content\">\n\t\t\t\t\t\t<p>Additional resources:<\/p>\n<ul>\n<li><a href=\"https:\/\/wp.stolaf.edu\/wellness\/radical-healing\/\">Radical Healing<\/a><\/li>\n<li><a href=\"https:\/\/wp.stolaf.edu\/wellness\/racism-and-mental-health\/\">Racism and Mental Health\u00a0<\/a><\/li>\n<li>Scholarly Article: <a href=\"https:\/\/sahe.colostate.edu\/surviving-whiteness-and-white-people-the-coping-strategies-of-black-entry-level-student-affairs-professionals\/\">Surviving Whiteness and White People<\/a><\/li>\n<\/ul>\n<p><strong>Recommendations for Coping with Race-Related Stress: <\/strong>Fortunately, there ways to combat the negative effects of race-related stress and produce positive outcomes.<\/p>\n<p><strong>Build a support network.<\/strong> You are not the only person dealing with race-related stress and connecting with other people with similar experiences and feelings can help you successfully navigate racism.<\/p>\n<ul>\n<li>If spirituality plays an important role in your life, utilize your belief system as a way to cope with stress. This could involve connecting with others who share your spiritual beliefs, confiding in your spiritual leaders, or participating in your spiritual rituals (e.g., prayer, meditation).<\/li>\n<li>Having a positive cultural identity and a strong sense of self is particularly helpful in combating race-related stress, stereotype threat, and the Imposter Phenomenon.<\/li>\n<li>Take classes that focus on the historical experiences and contributions of your cultural group and join campus organizations that celebrate your cultural norms and ideals.<\/li>\n<li>Make positive reinterpretations of negative thoughts and reframe negative situations with a three-step process:\n<ul>\n<li>Identify negative feelings. For instance, a failing grade on an examination may lead to the negative thought \u201cThe admissions committee made a mistake when they accepted me.\u201d<\/li>\n<li>Perform a reality check. Understand that your feelings can often distort the reality of the situation. Think of examples that counter the negative thoughts and feelings that you are experiencing. For instance, the admissions committee most likely made their decision because your past academic performance fit their acceptance criteria. Additionally, failure on one examination does not automatically indicate that you cannot succeed in any of your classes.<\/li>\n<li>Make a positive reinterpretation. You can reframe the initial negative thought by saying \u201cThe admissions committee accepted me because they believe in my potential to succeed\u201d and \u201cI know I am a highly capable person and I can improve my academic performance with additional support.\u201d You can also reframe your experiences with racism with statements such as \u201cThis can only make me stronger\u201d or \u201cMy elders have gone through this and persevered and so can I.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Sue, D. (2003). Overcoming Our Racism: The Journey to Liberation. San Francisco: Jossey-Bass.<\/p>\n                    <\/div>\n                <\/div>\n            <\/article>\n\n\t\t\t\n            <article  class=\"is-style-default accordion__row site-panel__accordion-item \" role=\"tab\" aria-selected=\"false\" id=\"accordion-69e4999a1126d-header-8\" aria-controls=\"accordion-69e4999a1126d-content-8\">\n        \t\t<button\n\t\t\t\t\taria-expanded=\"false\"\n\t\t\t\t\tclass=\"is-style-default accordion__header site-panel__accordion-title clearfix\"\n\t\t\t\t\tdata-depth=\"0\"\n\t\t\t\t\tdata-index=\"8\"\n\t\t\t\t\tdata-name=\"title\"\n\t\t\t\t\tdata-livetext\n        \t\t>\n\t\t\t\t\t                    <span class=\"is-style-default accordion__header-inner\">\n\t\t\t\t\t\tWriting for Stress Relief\t\t\t\t\t<\/span>\n                <\/button>\n                <div\n\t\t\t\t\taria-labelledby=\"accordion-69e4999a1126d-header-8\"\n\t\t\t\t\t class=\"is-style-default accordion__content site-panel__accordion-content context-content t-content \"\t\t\t\t\tid=\"accordion-69e4999a1126d-content-8\"\n\t\t\t\t\trole=\"tabpanel\"\n\t\t\t\t\tdata-depth=\"0\"\n\t\t\t\t\tdata-index=\"8\"\n\t\t\t\t\tdata-autop=\"true\"\n\t\t\t\t\tdata-name=\"accordion_content\"\n\t\t\t\t\tdata-livetext\n                >\n\t\t\t\t\t                    <div class=\"is-style-default accordion__content-inner context-content\">\n\t\t\t\t\t\t<p>Other writing resources:<\/p>\n<ul>\n<li><a href=\"https:\/\/www.createwritenow.com\/journal-writing-blog\/10-quick-journal-prompts-to-calm-your-mind\">10 Journal Prompts to Relax Your Mind<\/a><\/li>\n<li><a href=\"https:\/\/www.theodysseyonline.com\/journal-prompts-anxiety\">25 Journal Prompts For Stress And Anxiety<\/a><\/li>\n<\/ul>\n<p>Writing is a fantastic stress reliever.<\/p>\n<p>One example is writing about stressful events, traumatic experiences, or expressing one\u2019s feelings through writing. The type of writing that involves these situations is expressive writing. <strong>Expressive writing<\/strong> is best for people coping with trauma or unexpected life developments like disease diagnosis, layoffs, or critical accidents, which throw them off balance. It helps deal with the situation thus reducing one\u2019s stress levels. However, expressive writing does not work for everybody. Writing reduces stress as it helps individuals process their thoughts and emotions. It helps people think critically and review a situation in a different light. Another writing example is <strong>reflective writing.<\/strong> Reflective writing enables people to think of a situation and evaluate it extensively. The extensive nature of reflective writing helps people discover new things about themselves and various situations. It thus becomes easier to deal with loss and other stressful situations. <strong>Writing is also therapeutic<\/strong> and helps individuals deal with the things they cannot disclose to other people. People who write about the things that trouble them look at those things in a different light. In most cases, such individuals find themselves working towards solving the situations that bothered them in the past. They delve into their feelings and try to figure out why they do certain things or behave in a particular way. In doing so, they tend to act differently in the future or deal with problematic situations in a better way.<\/p>\n<p>Want to try writing for stress relief?<\/p>\n<p>First, think about how to set yourself up for success:<\/p>\n<ul>\n<li>Use whichever format works best for you, whether it\u2019s a classic journal, a cheap notebook, an online journaling program, or a blog.<\/li>\n<li>If it makes you more interested in writing, decorate or personalize your journal\/notebook\/blog.<\/li>\n<li><a href=\"https:\/\/positivepsychology.com\/cognitive-distortions\/\" rel=\"noopener\"><strong>Set a goal<\/strong><\/a>\u00a0to write for a certain amount of time each day.<\/li>\n<li>Decide ahead of time when and\/or where you will write each day.<\/li>\n<li>Write down what makes you want to write in the first place \u2013 this could be your first entry in your journal.<\/li>\n<\/ul>\n<p>Next, follow the five steps to WRITE:<\/p>\n<ul>\n<li>W \u2013 What do you want to write about? Name it.<\/li>\n<li>R \u2013 Review or reflect on it \u2013 close your eyes, take deep breaths, and focus.<\/li>\n<li>I \u2013 Investigate your thoughts and feelings. Just start writing and keep writing.<\/li>\n<li>T \u2013 Time yourself \u2013 write for 5 to 15 minutes straight.<\/li>\n<li>E \u2013 Exit \u201csmart\u201d by re-reading what you\u2019ve written and reflecting on it with one or two sentences (Adams, n.d.)<\/li>\n<\/ul>\n<p>Finally, keep the following in mind while you are journaling:<\/p>\n<ul>\n<li>It\u2019s okay to write only a few words, and it\u2019s okay to write several pages \u2013 just write at your own pace.<\/li>\n<li>Don\u2019t worry so much about what to write about, just focus on taking the time to write and giving it your full attention.<\/li>\n<li>Don\u2019t worry about how well you write \u2013 the important thing is to write down what makes sense to you and what comes naturally to you.<\/li>\n<li>Write as if no one else will read it \u2013 this will help you avoid \u201cputting on a show\u201d rather than writing authentically (Howes, 2011).<\/li>\n<\/ul>\n<p>Writing Prompts<\/p>\n<p>The following ideas and writing prompts are great ways to continue your journaling practice or to get yourself \u201cunstuck\u201d if you\u2019re not sure what to write about next. For instance, you could try the five writing exercises from\u00a0<a href=\"http:\/\/awesomemindsecrets.com\/writing-therapy-exercises\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>this blog<\/strong><\/a>:<\/p>\n<ol>\n<li>Writing a letter to yourself<\/li>\n<li>Writing letters to others<\/li>\n<li>Writing a poem<\/li>\n<li>Free writing (just writing everything that comes to mind)<\/li>\n<li>Mind mapping (drawing mind maps with your main problem in the middle and branches representing different aspects of your problem)<\/li>\n<\/ol>\n<p>If those ideas don\u2019t get your juices flowing, try these prompts:<\/p>\n<ul>\n<li>Journaling with Photographs \u2013 choose a personal photo and use your journal to answer questions like \u201cWhat do you feel when you look at these photos?\u201d or \u201cWhat do you want to say to the people, places, or things in these photos?\u201d<\/li>\n<li>Timed Journal Entries \u2013 decide on a topic and set a timer for 10 or 15 minutes to write continuously.<\/li>\n<li>Sentence Stems \u2013 these prompts are the beginnings of a sentence that encourage meaningful writing, such as \u201cThe thing I am most worried about is\u2026\u201d, \u201cI have trouble sleeping when\u2026\u201d, and \u201cMy happiest memory is\u2026\u201d<\/li>\n<li>List of 100 \u2013 these ideas encourage the writer to create lists of 100 based on prompts like \u201c100 Things That Make Me Sad,\u201d \u201c100 Reasons to Wake Up in the Morning,\u201d and \u201c100 Things I Love\u201d (Farooqui, 2016).<\/li>\n<\/ul>\n<p>Psychologist Margarita Tartakovsky provides a handy list of 30 prompts (2014). Some of these include:<\/p>\n<ol>\n<li>My favorite way to spend the day is\u2026<\/li>\n<li>If I could talk to my teenage self, the one thing I would say is\u2026<\/li>\n<li>Make a list of 30 things that make you smile.<\/li>\n<li>The words I\u2019d like to live by are\u2026<\/li>\n<li>I really wish others knew this about me\u2026<\/li>\n<li>What always brings tears to your eyes?<\/li>\n<li>Using 10 words, describe yourself.<\/li>\n<li>Write a list of questions to which you urgently need answers<\/li>\n<\/ol>\n<ul>\n<li style=\"list-style-type: none;\"><\/li>\n<\/ul>\n                    <\/div>\n                <\/div>\n            <\/article>\n\n\t\t\t\n            <article  class=\"is-style-default accordion__row site-panel__accordion-item \" role=\"tab\" aria-selected=\"false\" id=\"accordion-69e4999a1126d-header-9\" aria-controls=\"accordion-69e4999a1126d-content-9\">\n        \t\t<button\n\t\t\t\t\taria-expanded=\"false\"\n\t\t\t\t\tclass=\"is-style-default accordion__header site-panel__accordion-title clearfix\"\n\t\t\t\t\tdata-depth=\"0\"\n\t\t\t\t\tdata-index=\"9\"\n\t\t\t\t\tdata-name=\"title\"\n\t\t\t\t\tdata-livetext\n        \t\t>\n\t\t\t\t\t                    <span class=\"is-style-default accordion__header-inner\">\n\t\t\t\t\t\tCosmic Kids Yoga\t\t\t\t\t<\/span>\n                <\/button>\n                <div\n\t\t\t\t\taria-labelledby=\"accordion-69e4999a1126d-header-9\"\n\t\t\t\t\t class=\"is-style-default accordion__content site-panel__accordion-content context-content t-content \"\t\t\t\t\tid=\"accordion-69e4999a1126d-content-9\"\n\t\t\t\t\trole=\"tabpanel\"\n\t\t\t\t\tdata-depth=\"0\"\n\t\t\t\t\tdata-index=\"9\"\n\t\t\t\t\tdata-autop=\"true\"\n\t\t\t\t\tdata-name=\"accordion_content\"\n\t\t\t\t\tdata-livetext\n                >\n\t\t\t\t\t                    <div class=\"is-style-default accordion__content-inner context-content\">\n\t\t\t\t\t\t<p><a href=\"https:\/\/www.charlottesweb.com\/stress-management-and-yoga\">https:\/\/www.charlottesweb.com\/stress-management-and-yoga<\/a><\/p>\n                    <\/div>\n                <\/div>\n            <\/article>\n\n\t\t\t<\/div>\n\t\t<\/div>\n\n\t<\/div>\n\n\n\t\t\t\t\n\t\t\t<\/div>\n\t\n\t\t\t<\/div>\n\t\n\n\n\n<p><\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"","protected":false},"author":1247,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"footnotes":""},"class_list":["post-1224","page","type-page","status-publish","hentry"],"acf":[],"jetpack_shortlink":"https:\/\/wp.me\/P4Iir5-jK","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/wp.stolaf.edu\/wellness\/wp-json\/wp\/v2\/pages\/1224","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wp.stolaf.edu\/wellness\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/wp.stolaf.edu\/wellness\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/wp.stolaf.edu\/wellness\/wp-json\/wp\/v2\/users\/1247"}],"replies":[{"embeddable":true,"href":"https:\/\/wp.stolaf.edu\/wellness\/wp-json\/wp\/v2\/comments?post=1224"}],"version-history":[{"count":30,"href":"https:\/\/wp.stolaf.edu\/wellness\/wp-json\/wp\/v2\/pages\/1224\/revisions"}],"predecessor-version":[{"id":4751,"href":"https:\/\/wp.stolaf.edu\/wellness\/wp-json\/wp\/v2\/pages\/1224\/revisions\/4751"}],"wp:attachment":[{"href":"https:\/\/wp.stolaf.edu\/wellness\/wp-json\/wp\/v2\/media?parent=1224"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}