National Resource!!!
Having suicidal thought and/or a mental health crisis, CALL or TEXT 988.
The 988 Suicide and Crisis Lifeline provides 24/7, confidential support to people in suicidal crisis or mental health-related distress.
988 Suicide and Crisis Lifeline
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.
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)
Academics
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
Anxiety Management
- Fight-flight-freeze: How to Recognize it(Article)
- How to Stop Worrying (Article)
- Social Anxiety
Breathing
- Box Breathing Exercises | Longer Exhale to Reduce Stress and Anxiety | TAKE A DEEP BREATH (Practice)
- Diaphragmatic Breathing: To Reduce Stress and Anxiety (Information)
- Guided Physiological Sigh (Slow) | Huberman Labs Breathing Technique (Practice)
- Neuroscientist: You Will NEVER Feel Stressed Again | Andrew Huberman (Information)
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
- 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
- Seven Self -Care Tips for College Students
- Self- Care Assessment Worksheet
- Self-Compassion Guided Practices
- Self-Compassion Practices by Dr. Kristin Neff
Stress Management
- Behavioral Strategies for Coping with Stress
- The Six Pillars of Wellness: Your Guide to a Healthier, Happier You
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
Alcohol and Substances
Breathing
- (Practice)
- Diaphragmatic Breathing: To Reduce Stress and Anxiety (Information)
- Guided Physiological Sigh (Slow) | Huberman Labs Breathing Technique (Practice)
- Neuroscientist: You Will NEVER Feel Stressed Again | Andrew Huberman (Information)
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
Budgeting
- How to Save Money When Grocery Shopping on a Budget (Article)
- Making a Budget While You are in College (Youtube)
- Kiplinger's Interactive Budgeting Worksheet (Virtual Worksheet)
Building Credit and Managing Debt
- Debt Collection (Information)
- How Your Credit Score Impacts Your Financial Future (Article)
- How to Build Credit as a College Student (Article)
- How to Obtain Your Free Credit Report (Information)
- Pay off your credit cards faster with these 4 easy changes (YouTube)
Financial Planning
- Building Wealth (Information)
- Saving and Investing Roadmap (Information)
- Savings Planner (Tool)
Insurance
- Understanding Auto Insurance for ages 16-24 (video series)
- Understanding car insurance quotes (Article)
- (Youtube)
- Understanding health insurance costs (Information)
Money Management
- AICPA & CIMA Financial Literacy (Resources)
- Financial Literacy (Article)
- How To Pay For College When You Don’t Qualify for Financial Aid, with Brad Baldridge & Jocelyn Paonita (Podcast)
- More Money (Podcast)
- Paying for College (Article)
- Smart About Money (Self-paced courses)
- Student Loan Foregiveness (Information)
Boundaries
- 10 tips for Setting Boundaries (Article)
Communication
- 21 Socialization Tips for People with Social Anxiety (Article)
- A Guide to Getting Along with Roommates (Article)
- Being assertive: Reduce stress, communicate better (Article)
- Broken-Record Response in Communication (Article)
- Effective CommunicationImproving Your Interpersonal Skills (Article)
- Formula for Success: The XYZ Statement (Article)
- How to Socialize When You Have Social Anxiety Disorder (Article)
- How You Say It Matters! (Article)
- The Broken Record (Article)
Engagement Opportunities
- CSUSB Adventure outdoor recreational and educational opportunities (outings)
- CSUSB Clubs/Organizations and Events
- JogDawgs Based in Redlands, run and bring a furry friend!
Relationships
- 11 Relationship Red Flags and Why We Ignore Them (Article)
- Attachment Articles and Resources from Trauma Soutions (Resources)
- Attachment Quiz (Quiz)
- Feeling Lonely in College? Here’s Why & What to Do (Article)
- Healthy Relationship Quiz (Quiz)
- The Domestic Violence Hotline (Resources)
- National Sexual Assault Hotline--RAINN (Resources)
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.