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 , offered online for free through Yale University.
• Learn more about anxiety, depression, and suicide prevention using online resources such as and the .
• Learn more about time management and study skills, using resources gathered by the Center for Student Success.
• Follow the and the on Instagram for mental health tips, encouragement, and learning resources.

HABITS: Care for body, mind, & spirit

• . 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 or to provide structure around these practices.
• Avoid mindfulness numbing, whether through social media scrolling or substance misuse. Take time to engage in 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 , avoid , and practice in support of your physical and mental strength.
• Get 7–9 hours of sleep per night, keeping a consistent bedtime routine. 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 (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 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 , 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 (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! , volunteer for a cause you believe in, or simply make a point of smiling at others. Don’t forget to 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 .
• Utilize a virtual mental health resource.��
• To stay safe when interacting with others in-person, follow . If you have not yet been fully vaccinated against the virus, talk to your doctor about next steps for getting protected.