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Curry Health Center

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Emotional Wellbeing

Navigating the ups and downs of student life.

Emotional wellbeing isn't about being happy 24/7. It’s the ability to understand your feelings, manage stress, and build the resilience to bounce back from challenges- from the excitement of a new semester to the pressure of finals week. 

Managing Your Mindset 

Strategies for when you feel stuck or overwhelmed.

  • Procrastination is rarely about laziness—it’s an emotional regulation strategy. We avoid tasks that make us feel bored, anxious, or insecure. 

    • The 5-Minute Rule: Commit to working for just five minutes. Overcoming the initial inertia is the biggest battle. 
    • Break It Down: Turn "Write Research Paper" into "Find 3 sources." Small wins build momentum. 
    • Change Your View: If you’re stuck at your desk, move to a coffee shop or the library to reset your brain. 

  • Build focus without the burnout by working in intervals: 

    1. Focus: Work for 25 minutes. 
    1. Break: Take a 5-minute breather. 
    1. Repeat: After 4 "Pomodoros," take a longer 15–30 minute break. 

    Tools to try: ,  

  • Stop living in "crisis mode." Use this grid to categorize your to-do list: 

     

    Urgent 

    Not Urgent 

    Important 

    DO: High-stakes deadlines (e.g., essay due tomorrow). 

    SCHEDULE: The "Golden Quadrant." Deep work, exercise, and planning. 

    Not Important 

    MINIMIZE: Phone notifications and social distractions. 

    ELIMINATE: Mindless scrolling and time-wasters. 

  • Instead of a floating to-do list, give every task a home on your calendar. 

    • Be Specific: Instead of "Study," write "Review Psych Chapter 3." 
    • Protect Your Time: Block out breaks and "wellness time" just as strictly as class time. 

     

  • Use this simple 4-step tool whenever you feel overwhelmed or "auto-pilot" taking over: 

    Step 

    Action 

    What to do 

    S 

    Stop 

    Pause what you are doing. Just for a second. 

    T 

    Take a breath 

    One slow, deep breath to anchor yourself in your body. 

    O 

    Observe 

    Notice what you’re feeling. Is your heart racing? Are you hungry? 

    P 

    Proceed 

    Continue your day with a little more awareness. 

Coping with Stress 

Stress is your body’s natural reaction to change, excitement, or danger. It triggers the "fight or flight" response, preparing you for action. 

    • The Good: Short-term stress can motivate you to study, meet deadlines, and perform at your peak. 
    • The Overload: Constant academic and personal demands can lead to distress—when your body never gets the chance to fully "unwind." 

  • Most student stress falls into two categories: 

    1. Chronic (Everyday): Heavy course loads, time commitments, finances, and relationship dynamics. 
    1. Major Events: Moving away from home or balancing shifting roles as a student, employee, and friend. 

  • When stress becomes hard to manage, you might notice: 

    • Mental: Difficulty focusing, feeling "zoned out," or overwhelmed. 
    • Emotional: Irritability, increased anxiety, or sudden mood shifts. 
    • Physical: Restlessness, fatigue, or changes in sleep and appetite. 

    Note: If you feel so depressed that it is difficult to function, or are having thoughts of suicide, please reach out. Support is available 24/7—call or text 988. 

    • Digital Boundaries: Use "Do Not Disturb" mode 30 minutes before bed. 

    • Physical Boundaries: It is okay to say "no" to social events when your battery is low. 

    • Watch the Weather: Recognize "Light Drizzle" (irritability) before it becomes a "Thunderstorm" (hopelessness). 

  • Resilience isn’t something you’re born with; it’s a skill you build. It is your ability to adapt to challenges and bounce back from disappointment. 

    Strengthen your resilience by: 

    • Connecting: Build supportive, trusting relationships. 
    • Self-Belief: Focus on your strengths and keep a positive view of your abilities. 
    • Perspective: See yourself as a survivor of challenges, not a victim of them. 
    Contribution: Helping others often helps us find meaning in our own lives.

  • We all have an "optimal zone" where we handle stress well. 

    • Hyper-arousal (Too High): Feeling anxious, panicky, or angry. 
    • Try: 5-4-3-2-1 Grounding or . 

     

    • Hypo-arousal (Too Low): Feeling numb, "zoned out," or exhausted. 
    • Try:  (stretching) or a Cold Splash of water on your face. 

Mindfulness: The Art of Being Present 

Mindfulness is the practice of purposefully paying attention to the "now" with an open and curious mind. It is mental training designed to help you navigate modern stress with more clarity and less judgment. 

    • Regulated Attention: Training your brain to stay focused on the task at hand. 
    • Radical Acceptance: Being willing to experience the present moment—whether it’s pleasant (a great cup of coffee) or unpleasant (pre-exam jitters). 
    • Self-Compassion: Bringing a kind, friendly attention to your own struggles rather than harsh self-criticism. 
    • Enhanced Empathy: Developing a deeper understanding of others' experiences. 

  • Science shows that regular mindfulness practice can: 

    • Boost Brain Power: Improve your focus, concentration, and academic performance. 
    • Lower Anxiety: Reduce the physical symptoms of stress. 
    • Stabilize Mood: Help you bounce back more quickly from emotional "lows." 

  • You don’t need a mountain top to practice mindfulness. It can be built into your daily Griz life through: 

    • Formal Practice: Sitting meditation, body scans, or mindful yoga at Campus Rec. 
    • Informal Practice: Purposefully paying attention while walking to class, eating lunch in the UC, or even brushing your teeth. 
    • Loving-Kindness: Actively practicing thoughts of goodwill toward yourself and others. 

Emotional Wellbeing Resources  

Resources for managing stress, mental health, and life's challenges.

  • ÁÔÆæÖØ¿Ú On-Campus Resources 

    • Curry Counseling: For depression, anxiety, anger, trauma, grief, and relationship difficulties. Offers urgent sessions and a free initial visit. 
    • Curry Wellbeing: For managing stress and anxiety through 1:1 wellbeing support coaching and access to The Relaxation Station. 
    • Student Advocacy Resource Center (SARC): Confidential support and advocacy for students impacted by identity-based harm or violence.  
    • Dean of Students: Case management and support for students experiencing behavioral or mental health barriers 

  • For immediate, confidential support at any time. 

    988 Suicide & Crisis Lifeline: For anyone experiencing a mental health crisis, emotional distress, or suicidal thoughts. 

    • Call or Text: 988 
    • Website:  
    Crisis Text Line: Connect with a trained volunteer Crisis Counselor via text message. 
    • Text "MT" to 741741 
    The Trevor Project: Specialized support for LGBTQ young people. 
    • Phone: 1-866-488-7386 
    • Text "START" to 678-678 
    • Website:  
    Confidential support for Veterans and their families. 
    • Call 988, then press 1 
    • Text: 838255 
    • Thriving Campus An online directory that helps students connect with off-campus mental health providers in the community. You can filter by insurance, specialty, and identity. 
    • Website:  

  • Tools you can use on your own time to build skills and find calm. 


    • A popular app for guided meditations, sleep stories, breathing programs, and relaxing music. Great for beginners and those looking to improve sleep. 
    • Available on iOS and Android; offers a free trial and a paid subscription. 
     
    • Teaches mindfulness and meditation skills in just a few minutes a day. Offers specific courses for stress, anxiety, and focus. They offer a significant student discount. 
    • Available on iOS and Android; offers a student plan. 
     
    • Features a massive free library of over 200,000 guided meditations from thousands of teachers on topics like stress, sleep, and self-compassion. 
    • Available on iOS and Android; largely free with an optional premium subscription. 
     
    • A free, non-profit online resource that provides evidence-based articles and guides on a huge range of mental health and wellness topics, from anxiety and depression to healthy relationships and stress management.