Self-Help Resources

What is Racial Trauma?

• Racial Trauma, Racism, & Stressors 

Self-Help and Coping

• Racial Trauma
• Surviving & Resisting Hate Toolkit
• Self-Care Tips for Black People Who Are Struggling 
• Racism & Mental Health Tips From Dr. Joy
• Dealing with Crisis Brochure

• Election Self-Care
• Election Stress: APA Findings

• The Tutoring and Learning Center
  • The Tutoring and Learning Center, located in the Murphy Library, is a place where UWL students can receive tutoring and other academic skills help. Along with other resources they have created a video series titled the 4 S's of Success that help students learn successful study techniques.
  • The Tutoring and Learning Center also hosts the CTC’s pre-recorded academic workshop videos. These workshops are designed by the CTC to focus on the impact of mental health on your academics. Topics include: Fighting Burnout, Goal Setting, Motivation, Note Taking, Organizing Tasks, Test Anxiety, Test Prep, and Time Management.
  • Videos can be found on The Tutoring & Learning Center's page under the seek additional support section.

• 30 Motivational Hacks to Help You Study Online 
• 7 Ways to Manage Time
• 10 Top Ideas to Help You Learn
• Fundamentals to Active Studying
• Note Taking 101
• PORPE: 5 Steps
• Steps You Can Take to Help with Procrastination
• Tips for Taking Online Classes

• Procrastination & The College Student
• Procrastination
• Steps to Take to Get Out of Procrastination 
• Time Management
• Time Management Brochure 
• 7 Ways to Manage (& Make) Time
• COACH.ME (APP)
  • Description: Uses reminders and a built-in community to aid you in achieving your goals. Positive habit forming app that helps you focus on achieving your goals.  Has more than 200,000 different goals.  Get reminders, ask for advice from the community, and track your progress.
    Cost: Free
  • Download on the App Store
  • Get it on Google Play

• Anger Management

• Anxiety Self Assessment
• Anxiety Brochure
• Test Anxiety Brochure
• Anxiety
• Social Anxiety
• Transitioning to College Brochure
• MINDSHIFT CBT- ANXIETY RELIEF
  • Description: Evidence-based app that uses Cognitive Behavioral Therapy (CBT) techniques. Featuring a user-friendly design and a variety of tools—such as thought journals, belief experiments, and mindfulness exercises—this app helps you manage anxiety, track your progress, and connect with a supportive community.
    Cost: Free 
    Download on the App StoreGet it on Google Play

• BREATHE2RELAX 
  • Description: Offers comprehensive guidance on diaphragmatic breathing to help combat stress, improve mood, and manage anxiety.
    Cost: Free 
    Download on the App StoreGet it on Google Play

• CALM
  • Description: Helps you manage stress, balance moods, and improve sleep with guided meditations, sleep stories, soundscapes, breathwork, and stretching exercises. Suitable for both beginners and experts and offers tools for reducing anxiety, prioritizing self-care, and incorporating mindfulness into your daily routine.
    Cost: Free  
    Download on the App StoreGet it on Google Play

• SIMPLY YOGA-HOME INSTRUCTOR  
  • Description: Offers yoga routines ranging from 20 to 60 minutes, guided by certified instructors through video and audio instructions. Perfect for all levels, so you practice yoga at home
    Cost: Free 
    Download on the App StoreGet it on Google Play

• HEADSPACE
  • Description: Offers guided meditations and mindfulness exercises to help you manage everyday stress, anxiety, and improve overall mental wellness. With hundreds of sessions including sleep meditations and stress-relief techniques, Headspace supports your journey to a calmer, more balanced life.
    Cost: Subscription needed after free trial
  • Download on the App StoreGet it on Google Play

• MEDITATION OASIS - SIMPLY BEING GUIDED MEDITATION
  • Description: Promotes relaxation and stress relief through customizable meditations. Allows
  • you to choose from 4 meditation times and gives you the option to listen with or without music/nature sounds. 
    Cost: Free
    Download on the App Store
• STOP PANIC AND ANXIETY SELF HELP
  • Description: Focuses on the fear of having a panic attack due to Panic Disorder and of the sensations when having a panic attack. Includes articles about panic/anxiety and CBT treatment, thought diary to challenge fearful thinking, calming/relaxation tools, and audio coaching through panic attacks. Google Play only. 
    Cost: Free
  • Get it on Google Play

• Holiday Stress
• Navigating Eating and the Holidays
• National Eating Disorders Association Holiday Resources 

• Depression self-assessment
• Depression
• Seasonal Affective Disorder
• Depression Brochure
• CBT TOOLS FOR HEALTHY LIVING
  • Description: Teaches you effective cognitive-behavioral therapy (CBT) methods to improve your emotions, mood, and behavior. Track your progress with tools like the Cognitive Diary, Mood Log, and Healthy Activities Log, and set daily goals.
    Cost: Free 
    Get it on Google Play
• CBT GUIDE TO DEPRESSION
  • Description: This app offers cognitive-behavioral therapy (CBT) methods and resources to help you manage depression and anxiety naturally, with tools like mood tracking, daily goals, and guided audios designed by an experienced clinical psychologist.
    Cost: Free 
    Get it on Google Play

• Mindful Eating
• Eating Concerns
• Body Image-Body Love
• RR EATING DISORDER MANAGEMENT
  • Description: Designed to aid in the recovery from various eating disorders by transforming traditional mood and meal monitoring into a rewarding and engaging experience. Users can log meals, thoughts, and feelings, customize their plans, and share progress with their treatment team while accessing a community of encouragement and meditation resources. Perfect for all stages of recovery
    Cost: Free
    Download on the App Store Get it on Google Play

• The-Gottman-Institute_The-Feeling-Wheel
• Feeling My Feelings

• Grief & Loss Brochure
• Grief & Loss
• The Discomfort You’re Feeling is Grief

• Relationship Break-Up Brochure
• Tips for Healthy Relationships
• Healthy Relationships
• Violence Self-Assessment 

• To Improve Focus, Stay Present, and Contribute to a Good Cause All at Once
• To Have Accountability Study/Work Company, Check Out
• 13 Every Day Ways to Cut Back on Smart Phone Use

• How to Find a ‘Wild Home’ and Connect with Nature During Quarantine
• Explore Locally: Lower Hixon Hiking, Walking, and Biking Trails
• Learn About Forest Bathing and Its Benefits

• The Student Health Center has a specialized team who can provide high-quality and low-cost healthcare to eligible students. If you are interested in scheduling an appointment to discuss the benefits of medication as a part of your mental health wellness, call 608-785-8558. 
• MEDISAFE
  • Description: Use a virtual pill box to get reminders to take your medication. With just a few simple steps, you can add a medication, get reminders, and track your progress. The app can notify a designated person if you forget to take your medication. 
    Cost: Free 
    Download in the App StoreGet it on Google Play

What is Mindfulness?

• What is Mindfulness, Facts, and How to Practice 
• Benefits of Mindfulness 
• Introduction to Mindful Eating 

 Mindfulness Resources 

• Daily Mindful Walking Practice 
• Smiling Mind & Smiling Mind App 
• Insight Timer
  • Everyday wellbeing app with meditations, music, and more to help with sleep anxiety and stress. 
  • Cost: Free or $60/year for Plus membership
  • Download it on the App StoreGet it on Google Play

• Calm
  • Description: Relax using meditations, nature sounds, and peaceful music. Can help you meditate, sleep, relax, and much more. Includes features such as guided meditation sessions from 2 to 30 minutes, Days of Calm program for learning how to meditate, music tracks, and nature scenes.
    Cost: Free
  •  Download it on the App StoreGet it on Google Play

• Headspace
  • Description: Headspace is everyday mindfulness and meditation, so you can make mindfulness a daily habit. Offers guided meditations, courses, and mindfulness exercises on subjects like stress, anxiety, worry, and more. 
  • Cost: Subscription needed after free trial
  • Download in the App StoreGet it on Google Play

• UCLA Mindfulness App 
  • Description: With this easy-to-use app, you can practice mindfulness meditation anywhere, anytime with the guidance of the UCLA Mindful Awareness Research Center
  • Cost: Free
  • Download on the App Store     Get it on Google Play  

• 69 Lists to Make Whenever You Need a Mood Booster
• The Space Between Self-Esteem and Self-Compassion by Leading Self-Compassion Researcher, Kristin Neff
• 31 Benefits of Gratitude
• Gathering Gratefully in the Time of Coronavirus
• Take the Self-Compassion Test
• Self-care & Self-Compassion

• Sleep Hygiene and Fostering Restorative Sleep
• How to Fall Asleep: Tips, Routines, and Strategies 
• Sleep Tips
• Sleep Tips Brochure
• Search: “Sleep Stories” in YouTube 
• DEEP SLEEP WITH AJ
  • Description: A guided meditation to help you sleep. Put on your headphones and drift to sleep with this relaxing guided meditation intended to clear your mind and enable you to get deep restful sleep. 
    Cost: $2.99                                                                                                                      Download on the App StoreGet it on Google Play

• CALM
  • Description: Relax using meditations, nature sounds, and peaceful music. Can help you meditate, sleep, relax and much more. Includes features such as guided meditation sessions from 2 to 30 minutes, Days of Calm program for learning how to meditate, music tracks, and nature scenes.  
    Cost: Free  
    Download on the App StoreGet it on Google Play

• SLEEP CYCLE
  • Description: Helps you feel rested by waking you up in your lightest sleep phase. An intelligent alarm clock that analyzes your sleep and wakes you in the lightest sleep phase – the natural way to wake up feeling rested and relaxed. Choose a relaxing alarm tone that will crescendo in volume.  
    Cost: FREE
    Download on the app storeGet it on Google Play

• BETTERSLEEP: RELAX AND SLEEP
  • Description: Create your favorite mix of sounds and melodies to help you relax. Includes features such as white noise sounds and music melodies to help you sleep or relax. Mix your favorite sounds and music together with different volumes to create your own personal melodies.  
    Cost: Free 
    Download on the App StoreGet it On Google Play

• myNoise | Relax, Sleep, Work
  • Description: The premier white noise and background noise generator. Comes with 20 free sounds to help mask noises that are distracting while working, studying, relaxing, or sleeping. Cost: Free
  • Download on the App StoreGet it on Google Play

• Adult Children of Alcoholics (ACOA)
• Gambling Addiction Link
• Alcohol & Substance Use & Abuse

• A FRIEND ASKS  
  • Description: Learn how to help someone struggling with thoughts of suicide. 
    Cost: Free 
    Download it on the App Store Get it on Google Play

• VIRTUAL HOPE BOX
  • Description: A resource of coping tools if you are considering suicide. 
    Cost: Free 
    Download on the App Store Get it on Google Play

• SUICIDE SAFETY PLAN
  • Description: Helps you access resources and coping tools if you are considering suicide. 
    Cost: Free 
    Download on the App StoreGet it on Google Play

• SUPPORTING A FRIEND IN DISTRESS
• Supporting a Friend Brochure
• A FRIEND ASKS 
  • Description: Learn how to help someone struggling with thoughts of suicide. 
    Cost: Free 
    Download on the App StoreGet it on Google Play

• Post Traumatic Stress Disorder brochure
• Trauma & Healing
• PTSD COACH
  • Description: Helps you learn about and manage symptoms that often occur after trauma. 
    Cost: Free
    Download on the App StoreGet it on Google Play