Wellness Resources | Counseling & Psychological Services

WELLNESS WHEEL:

The Wellness Wheel is a guide to balanced living, covering key areas like career, health, relationships, and finances to help students grow, manage stress, and thrive in college life.

OCCUPATIONAL

ENVIRONMENTAL

INTELLECTUAL (Academics, Goal Setting, Mental Health Book Recommendation, Memory, Self-Improvement, Study skills, Test Preparation, Time Management)

SPIRITUAL (Spiritual/Religious Traditions)

EMOTIONAL (Anxiety Management, Breathing, Grief, Meditation, Mood Management, Stress management, and Suicide Prevention)

PHYSICAL (Alcohol and Substances, Breathing, Fitness, Meditation/Mindfulness/Relaxation, Mindfulness and Meditation, Nutrition, Sexual Health, Sleep)

FINANCIAL (Budgeting, Building Credit and Managing Debt, Financial Planning, Money Management, Insurance)

SOCIAL (Boundaries, Communication, Engagement Opportunities, Relationships)

Two smiling people in white lab coats work on laptops at an outdoor table. A notebook and backpack are nearby, with a scenic mountain view behind.

A person smiles while gardening, wearing a blue shirt, cap, and sunglasses. They are surrounded by green plants, conveying a peaceful, environmental theme.

Smiling person stands in a library wearing a blue shirt. Books on shelves are in the background. The image conveys a cheerful, intellectual mood.

INTELLECTUAL (Academics, Mental Health Book Recommendation, Self-Improvement, Study skills, Test Preparation, Time Management)

Academics

Academic Advising

Mental Health Book Recommendations

Self-Improvement

Coursera Together: Explore many free courses (e.g. mental health and well-being, the human brain, poetry, your inner artist...) on Coursera through auditing)
Rokeach’s Personal Values Survey: What Makes You Tick? Tool to discover your personal values)

Study Skills

Test Preparation

HETS VIRTUAL PLAZA: Free online practice exams (e.g. SAT, GMAT, NCLEX, MCAT, ASVAB etc.)
AAMC: Free AAMC MCAT prep resources, study material, practice exam and materials

Time Management

Time Management Guide and Resource

Silhouette of a person meditating against a sunset sky filled with stars. The word "Spiritual" is at the bottom on a purple background. Tranquil mood.

A person in a black hoodie appears contemplative, touching their forehead, against a textured blue wall. The mood is emotional. “Emotional” is written below.

EMOTIONAL (Anxiety Management, Breathing, Grief, Meditation, Mood Management, Stress management, and Suicide Prevention)

Anxiety Management

Fight-flight-freeze: How to Recognize it(Article)
How to Stop Worrying (Article)
Social Anxiety
- Living With Social Anxiety Disorder

Breathing

Grief

Grief Resources and The 10 Best and 10 Worst Things to Say to Someone in Grief (Article)
That Discomfort You’re Feeling Is Grief (Article)
The 5 Stages of Grief and Loss (Article)

Meditation/Mindfulness/Relaxation

CAPS Wellness APPS
How to Practice Loving Kindness Meditation (Article)
THE VILLAGE!: "The #1 meditation app for the Black, Indigenous, and People of Color community. Listen to dozens of guided meditations to ease anxiety, find gratitude, heal internalized racism and micro-aggressions and celebrate Blackness." Note App is designed for the iPhone only.
Tara Brach: Includes free articles, audio talks and audio meditations. Tara Brach has a Ph.D. in Clinical Psychology and is a highly trained in mindfulness and meditation practices.

Mood Management

Gratitude
- Giving thanks can make you happier - Harvard Health (Article)
- How Gratitude Can Change Your Life (Article)
Grounding
- Grounding Techniques (Article)
EFT Tapping
- Intro to EFT- Tapping with Brad Yates (Resource)
- How to Tap with Jessica Ortner (Resource)
- Suggestions on How to Tap-Tapping with Brad Yates (Resource)
- Tapping for anxiety with Brad Yates (Practice)
- Tapping session for anxiety and stress by Nick Ortner (Practice)
Havening
- Affirmation Havening with Dr. Eva (Practice)
- A Havening Exercise for Immediate Anxiety Relief: CPR for the Amygdala® with Dr. Kate Truitt (Practice)
Thoughts and Feelings
- 3 Reasons to Let Yourself Feel Your Emotions (Article)
- Identify your feelings (Article)
- Mood Meter: Identify your current mood, build your emotional vocabulary, and enhance your emotional wellness. (chart) Download the Mood Meter App.
Vagus Nerve Reset
- Explantion of the Vagus Nerve and helpful techniques (Information)
- Vagus Nerve: Basic Balance exercise (Practice)
- Vagus Nerve Reset (Practice)
- Vagus Nerve Stimulation for Anxiety and Stress (Information)

Self-Care

Stress Management

Suicide Prevention

Suicide Facts and Resources: Get facts about the problem, find out what you can do, and learn who can help you.
The National Suicide Prevention Lifeline provides 24/7, free and confidential support for people in distress, prevention and crisis resources for you or your loved ones, and best practices for professionals.
- 1-800-273-TALK (8255)
- Spanish line: (888) 628-9454
- TTY: (800) 799-4TTY (4889)
The Safe Space is home to resources and tools to provide you with some extra support in an emotionally safe environment.
If you’re worried that someone in your life may be suicidal, you can use the Lifeline’s 5 steps to help someone that may be in suicidal crisis.
Therapy
Find a therapist at CSUSB CAPS
How to find a therapist

Two people run on treadmills in a gym, wearing earphones and appearing focused. A red banner with the word "Physical" is overlaid at the bottom.

PHYSICAL(Alcohol and Substances, Breathing, Fitness, Meditation/Mindfulness/Relaxation, Nutrition, Sexual Health, Sleep

Alcohol and Substances

Breathing

Diaphragmatic Breathing: To Reduce Stress and Anxiety (YouTube ):
Guided Physiological Sigh (Slow) | Huberman Labs Breathing Technique (YouTube)
Neuroscientist: You Will NEVER Feel Stressed Again | Andrew Huberman (YouTube)

Fitness/Exercise

CSUSB Group Fitness Schedule -- ALL CLASSES are first come, first serve - all participants must be on time. No need to register for classes!.
Do Yoga with Me -- Free classes, meditations, programs and challenges.
NHS Illustrated guides to gym-free workouts.
Nike Training Club for Android / Nike Training Club for iOS
Orange Theory: Free Home Workouts
Pop Sugar Fitness: Free Fitness Workouts
SarahBethYoga
Simply Yoga for Android / Simply Yoga for iOS: Yoga Trainer
Yoga With Adriene
Yoga Ed

Meditation/Mindfulness/Relaxation

5 Ways to Regulate Your Nervous System (Info)
CAPS Wellness APPS
How to Practice Loving Kindness Meditation (Article)
Liberate Meditation: "Liberate is the #1 meditation app for the Black, Indigenous, and People of Color community. Listen to dozens of guided meditations to ease anxiety, find gratitude, heal internalized racism and micro-aggressions and celebrate Blackness." Note App is designed for the iPhone only.
Tara Brach: Includes free articles, audio talks and audio meditations. Tara Brach has a Ph.D. in Clinical Psychology and is a highly trained in mindfulness and meditation practices.

Nutrition

Nutrition Counseling Services through CSUSB Health Sciences Department -- email coyotenutrition@csusb.edu
US Dietary Guidelines

Sexual Health

Sleep

20 Ways to Sleep Well (Tips)
Healthy Sleep Habits (Tips)
How Much Deep Sleep Do You Need? (Information)
Sleeping Well in the Digital Age (Information)
White Noise Player APP (Information)
Why You Should Not Sleep With Your Cell Phone at Night

Financial

To better understand your wellness jouney, take the wellness quiz developed by Michele Kroll, Ph.D4 and the UNH Extension.

DISCLAIMER: This site may contain links to websites not administered by California State University, San Bernardino or one of its divisions, schools, departments, units or programs. California State University, San Bernardino is not responsible or liable for the accuracy or the content of linked pages.

<a href="https://www.youtube.com/embed/XmmY6MFpG5I?rel=0&showinfo=0">Watch 8 Dimensions of Wellness- Free Assessment YouTube Video</a>