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Returning to Campus: WolfPack Strong: Emotional Well-being

Reconnecting with the College Community in person.
Counselor's Can Help!
Counselors can help you directly or help you find a mental health therapist in the community even if you don't have insurance.

For urgent or crisis counseling outside of service hours:

  • After hours, reach out to one of the following:
    • Journey Crisis Line -  (608) 280-2600
    • National Suicide Prevention Hotline - 1-800-273-TALK (8255) 
    • Crisis Text Line - text 'home' to 741741

FACTS MATTER

Be a savvy consumer of information.  Whether it be through social media, media organizations or a friend or family member, always evaluate what you hear.  There is a lot of "fake news and information" out there.  Critically think about what is being presented and check out the facts.  Our librarians can assist you with fact finding and teach you the skills to become a smart digital citizen

 

Mindfulness and Meditation Apps

Schedule appointments with Madison College counselors, faculty, staff, librarians and tutors for added support.
There are many simple ways to practice mindfulness. Some examples include:
  • Pay attention. It's hard to slow down and notice things in a busy world. Try to take the time to experience your environment with all of your senses — touch, sound, sight, smell and taste. For example, when you eat a favorite food, take the time to smell, taste and truly enjoy it.
  • Live in the moment. Try to intentionally bring an open, accepting and discerning attention to everything you do. Find joy in simple pleasures.
  • Accept yourself. Treat yourself the way you would treat a good friend.
  • Focus on your breathing. When you have negative thoughts, try to sit down, take a deep breath and close your eyes. Focus on your breath as it moves in and out of your body. Sitting and breathing for even just a minute can help.

You can also try more structured mindfulness exercises, such as:

  • Body scan meditation. Lie on your back with your legs extended and arms at your sides, palms facing up. Focus your attention slowly and deliberately on each part of your body, in order, from toe to head or head to toe. Be aware of any sensations, emotions or thoughts associated with each part of your body.
  • Sitting meditation. Sit comfortably with your back straight, feet flat on the floor and hands in your lap. Breathing through your nose, focus on your breath moving in and out of your body. If physical sensations or thoughts interrupt your meditation, note the experience and then return your focus to your breath.
  • Walking meditation. Find a quiet place 10 to 20 feet in length, and begin to walk slowly. Focus on the experience of walking, being aware of the sensations of standing and the subtle movements that keep your balance. When you reach the end of your path, turn and continue walking, maintaining awareness of your sensations.

Source: https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-exercises/art-20046356