Strengthening Your Inner Well-Being! An “Each Mind

Mental and Emotional Well-being:If It’s Not There Anxiety, mood (e.g., depression) and impulse control disorders are associated with a higher probability of risk behaviors (e.g., tobacco, alcohol and other drug use, risky sexual behavior), intimate partner and family violence, many other chronic and acute conditions (e.g., obesity, diabetes, cardiovascular disease, HIV/STD’s), and premature death.<br>

Characteristics of Emotional Wellness Emotional Wellness is the ability to be aware of and accept our feelings, rather than deny them;
have an optimistic approach to life, and
enjoy life despite its occasional disappointments and frustrations.<br>

Inner Well-Being: A Deeper DiveInner well-being comes from the connection and harmony between our inner life and the outer world. In other words: It is having inner peace
It is the feeling of belonging and 
connectedness with the world
It is about realizing and experiencing
deeper meaning, and a sense of purpose,
in the universe
It is the feeling that we are part of
something larger than the issues, stresses,
and challenges of our everyday lives<br>

Inner Well-Being (cont.) The way to inner well-being involves acceptance of the world and transcendence (going above or letting go) of our everyday lives. Meditation, rituals, yoga and other practices can develop inner well-being. Your values, beliefs, principles, and morals help to define your inner self. Take time to consider what these are and if your behaviors and actions are in accordance and harmony with these factors.
By cultivating compassion, love, forgiveness, acceptance, trust, kindness, empathy, altruism, joy and fulfilment in our lives, we help our inner health.<br>

“Happiness Is All In Our Mind” We are far more in control of our happiness and contentment than we usually realize!
“We must stop OUTSOURCING our happiness.”<br>

Eight Golden Tips for Emotional Wellness Keep expectations of yourself and others realistic. Unrealistic expectations lead to disappointment and feelings of failure.
Develop realistic goals and set out to achieve them, one day at a time. 3. Learn to accept the changes in your life.

4. Release the anger and
the resentments. Or…keep carrying that baggage!<br>

(More) Eight Golden Tips for Emotional Wellness 5. Surround yourself with positive thoughts and (mostly) positive people. Gravitate toward people who are uplifting and supportive and away from those who operate in negativity.
6. Choose to be a good friend to yourself 7. Take good care of your body.
8. If you are experiencing emotional difficulty, talk to someone.<br>

Resilience The term resilience is related to social and emotional wellbeing, but is not exactly the same. Resilience is the capacity to deal constructively with change or challenges, allowing a person to maintain or re-establish their social and emotional wellbeing in the face of difficult events.<br>

Mindfulness Mindfulness. It’s a pretty straightforward word. It suggests that the mind is fully attending to what’s happening, to what you’re doing, to the space you’re moving through, here and now. Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.<br>

The Power of Perception: What do your “sunglasses” look like? Sunglasses Analogy
Stand outside on a sunny day, without sunglasses, and take a good look around. Notice how everything looks—take it all in.
Now, put on a pair of nice dark shades and take the same look around. Don’t things look different?
Your surroundings didn’t change a bit, did they? So...what made the difference?

It was the way you looked at them! Expectations, beliefs and assumptions (your ‘Shoulds’) act as your “life sunglasses.”
They alter the way you look at life’s realities!
(including Stress and what causes it)<br>

What Are you thinking at Finals time? If you believe...
Professors shouldn’t overload you
College should be easier than this
You can’t have a big project in every class
There has to be enough time to do all you need to do!
How are you feeling? If you believe...
Your goal is worth the effort
College is supposed to be tough
The only easy day was yesterday!
You’ve done this before and you can do it again
Now...how are you feeling?<br>

Perception is Everything! Did your circumstances change?

Certainly not!

What changed was the way you looked at them—what you thought about them!


Get the Picture?<br>

“Handling Depression: Staying Up When You’re Feeling Down”An “Each Mind Matters” Student Seminar Evan Sternard, M.S.Ed., M.S.
Assistant Professor, Crafton Hills College<br>

Depression in College Students: What the Numbers Show Depression is the most common health problem for college students.
Over 39% of college students “felt so depressed that it was difficult to function” at least once during the 2016-2017 academic school year. Over 60% of college students have felt overwhelmed by anxiety at least once in the last 12 months.

Around 31% of college students have seriously considered suicide.<br>

What is Depression?Depression is a medical illness with many symptoms, including physical ones. Sadness is only a small part of depression. Some people with depression may not feel sadness at all, but become more irritable, or just lose interest in things they usually like to do. Depression interferes with your daily life and normal function. Don’t ignore or try to hide the symptoms. It is not a character flaw, and you can’t “will” it away.<br>

What are the signs and symptoms of Depression? Persistent sad, anxious, or “empty” mood
Feelings of hopelessness, pessimism
Feelings of guilt, worthlessness, helplessness
Loss of interest or pleasure in hobbies and activities
Decreased energy, fatigue, being “slowed down”<br>

More Signs and Symptoms of Depression Difficulty concentrating, remembering, making decisions
Difficulty sleeping, early-morning awakening, or oversleeping
Appetite and/or unwanted weight changes
Thoughts of death or suicide; suicide attempts
Restlessness, irritability<br>

It’s Great to Ask For Help! If you don’t ask for help, depression may get worse and contribute to other health problems, while robbing you of the academic and social enjoyment and success that brought you to college in the first place. It can also lead to “self-medication” with high-risk behaviors with their own serious consequences, such as binge drinking and other substance abuse and having unsafe sex.<br>

If I think I may have depression, where can I get help here at Crafton Hills College?? Health and Wellness Center
Located in SSB-101
Mental Health Services
Depression, stress testing and counseling, crisis intervention and short-term situational counseling* for relationship difficulties, anxiety, stress and depression. Licensed Marriage and Family Therapist available for psychotherapy.
Every CHC student qualifies for eight (8) FREE Clinical counseling sessions at our Health & Wellness Center!<br>

Support Groups—Help, Encouragement and Support for You! Support Groups: A Sample Menu
Evan Sternard, M.S.Ed., M.S.
“Stress Less” Stress/Anxiety Management
Layla Subhani, M.A., LMFT
“Goddess by Design” Women’s Support Group
Layla Subhani, M.A., LMFT
Meditation/Deep Breathing/Reducing Body Stress
Julie Estrella, LMFT, PhD.
ACTion Group: ACT Therapy and Mindfulness group for Anxiety & Depression
For information contact Counseling at 389-3366 or the Health & Wellness Center at 389-3272<br>

What Else Can I Do?Don’t expect to get better immediately, but you will feel yourself improving gradually over time. Besides seeing a doctor and a counselor, you can also help your depression by being patient with yourself and good to yourself. Remember that, by treating your depression, you are helping yourself succeed in college and after graduation.<br>

Self-Care for Depression Daily exercise, spending time outside in nature and in the sun, and eating healthy foods can also help you feel better.
Get enough sleep. Try to have consistent sleep habits and avoid all-night study sessions. Your counselor may teach you how to be aware of your feelings and teach you relaxation techniques. Use these when you start feeling down or upset.
Avoid using drugs and at least minimize, if not totally avoid, alcohol.<br>

(More) Self-Care for Depression Break up large tasks into small ones, and do what you can as you can; try not to do too many things at once.
Try to spend time with supportive family members or friends, and take advantage of campus resources, such as student support groups. Talking with your parents, guardian, or other students who listen and care about you gives you support. Try to get out with friends and try fun things that help you express yourself. As you recover from depression, you may find that even if you don’t feel like going out with friends, if you push yourself to do so, you’ll be able to enjoy yourself more than you thought.
Remember that, by treating your depression, you are helping yourself succeed in college and after graduation.<br>

What Can I Do to Help Myself?(Thoughts from fellow college students) I cycle, which helps, and I take long walks in the country.
I try to keep active, even if that's just getting out of bed, washed and ready before 10am, so that the days don't become an endless blur of nothingness.
I make lists of why I feel depressed, what I can change and how I can change it. Be kind to yourself. If you need 'me time', give it to yourself. You are worth it.
I've made a list of things I usually enjoy, like knitting or playing the guitar, and I try to do little bits of these activities when I'm feeling low.
[What helps is] surrounding myself with friends and family who understand without pointing it out, who treat me normally but recognize that everyday life can be a struggle sometimes.<br>