Stress Less - Live More
UB Students say that stress is the #1 barrier to their academic success (NCHA Survey, 2013). The mind, and how and what one thinks, has a powerful impact on one's health and well-being. Learning about stress is an important first step in preventing and managing stress.
Stress management is an essential aspect of campus wellness for students of all genders, sexual orientations, cultural backgrounds, nationalities and abilities. Wellness Education Services can provide students with the information, skills, services and on-going support they need to be able to successfully manage their stress levels and optimize their overall college experience.
Wellness Education Services is dedicated to:
- Preventing stress related illness
- Maintaining awareness of evidence based stress reducing strategies
- Promoting healthy alternatives to alcohol and drug use for stress reduction
- Reaching students from diverse student populations with stress management services
A welcoming and relaxing space for all students located at 114 Student Union and open 9am - 5pm, Monday - Friday:
- Enjoy soothing music, heated vibrating massage pads on lounge chairs, and free hot herbal tea.
- Browse through our magazine and brochure collection for health and wellness information from a variety of sources.
- Keep up-to-date with ongoing wellness activities.
- Each week we have a licensed massage therapist offering free chair massages.
What is Stress?
Stress is our mental, physical, emotional, and behavioral reactions to any perceived demands. Any change (good or bad) requires adjustment and can cause stress. Stress is normal and it can't be avoided. Being aware of how you react to stress can be a good starting point in trying to manage it.
Stress can manifest physically, mentally, emotionally, or behaviorally. Listed below are a few examples of different ways we may respond to stress.
|Tension||Grinding Teeth||Poor Concentration||Frustrated|
|Fatigue||Restlessness||Negative Attitude||Mood Swings|
|Insomnia||Nervous Laughing||Lethargy||Bad Temper|
|Tight Muscles||Lashing-out at Others||Loss of Direction||Nightmares|
|Pounding Heart||Fewer Contacts with Friends||Hopelessness||Irritable|
|Dry Mouth||Increased Drug and Alcohol Use||Cynical Attitude||Discouraged Easily|
|Sweaty Hands or Feet||Excessive Worrying|
UB Counseling Services offers strategies for coping with different types of stress and anxiety.
Visit the Wellness Facebook page also for weekly stress reduction tips.
Sometimes these tips are not enough and may not alleviate your stress. Seeking professional help during these times is one of the best options. UB Student Health Services and UB Counseling Services both offer free professional care for currently enrolled UB students.
Taking care of our bodies and minds can be a great way of avoiding stress and/or managing it. Whether it be making sure we are eating right, doing some physical activity, or getting enough sleep, all of these factors can help us feel better inside and out. When we are feeling stressed out though, these seem to be some of the first things in our lives that we let slip away from us.
Making time for activities that we enjoy can be a crucial part in balancing out our stress levels. Opening ourselves up to new opportunities can also be very enriching. Thankfully at UB we offer many different clubs, programs, and resources throughout the school year to help make your college experience more balanced. Listed below are some of the things that UB offers:
- Take a free yoga class
- Enhance your sleep experience
- Get tips from the Student Self-Care Manual: PDF (5.7MB) | Word (2.6MB)
- Find Peaceful Places (PDF (3.2MB) | Word (17KB)) to take a break around campus if you feel stressed
- Become involved in other UB programs and workshops
Free Apps & Other Resources
Stress is something that everyone deals with and there are many options of how one can cope with it. Since we are such a diverse group of people, it is important to understand that we vary in what works for one person to the next. Below are some websites and apps that may be helpful in managing stress. Taking time to figure out what works for you is truly valuable. We hope that you find these to be beneficial to you!
- Calm.com - Guided meditation, nature scenes, relaxing music and a timer you can set for each
- Can you do nothing for two minutes?
- Koru Mindfulness - Guided meditation and deep breathing videos
- UCLA Mindful Awareness Research Center - Free guided meditations
Finding time to sit down and relax can seem so hard when we're always on the move. We have some Apps that you can download on your phone, so you can take your relaxation on the go with you.
- Breathe2Relax: Guided breathing exercises and information on the effects of stress on the human body. (Free)
- Calm: This app features guided mediation to the back drop of ten different nature scenes and 16 blissful music tracks. (Free)
- Relax Melodies: Sleep & Yoga: Sleep zen sounds & white noise for meditation, yoga and relaxation. (Free)
- White Noise Lite: White noise generates sounds over a wide range of frequencies, masking those noise interruptions, so you can not only relax, but also fall asleep. (Free)
- Simply Being: Listen to guided meditations, nature sounds, or music in order to be mindful of the present. Increments of 5, 10, 15, or 20 minutes available. ($1.99 for Apple, $1.49 for Android)
- Walking Meditation: This walking meditation guide gently guides you to experience your body and your surroundings fully as you walk, letting go of the mind's preoccupation with naming, analyzing and evaluating what's going on. ($1.99)
- The Mindfulness App: Experience deep breathing exercises or guided meditation in order to become more in-tune with yourself and to become mindful of the world around you. You can choose between having sound/music or complete silence. ($2.99 for Apple, $1.99 for Android)
- Luminescence Visual Meditations: Watch mandala meditations with or without music and create your own relaxing mandala designs. ($2.99 for Apple, $1.99 for Android)
- At Ease - Anxiety & Worry Relief: Guided breathing exercises, various meditation exercises, and journaling options in order to manage anxiety and stress. ($2.99)
- Relaxing Sounds of Nature Lite: This app has beautiful soundscapes that will help you to get away from the noise of the city, feel free from the problems that surround you and help you fall asleep. (Free)
- iStress: Learn relaxation techniques, positive thinking, and employ humor and encouraging thoughts to take control of your stress level and emotions. Rate and monitor your stress levels. ($0.99)
- Stress Check: Take a stress survey, track stress levels, and utilize tips on how to manage stress. (Free)
- Stress Tracker: Track stress levels, moods, sources of stress, and lifestyle habits/behaviors. You can also learn effective coping strategies and view progress in visual charts and displays. (Free)
- Get Some Headspace: Choose from different types of meditations, learn facts and signs of stress and coping skills for managing stress, and track your progress. (Free)
- Free Meditation - Take a Break: Guided meditations that can be accompanied with or without music. (Free)
- Music Therapy for Refreshment: Medium Speed Alpha Wave (10Hz) set in 5 melodic music pieces provides a most relaxing way to restore your vigor, to bring about a refreshed mind. (Free)
For information on stress management visit Counseling Services. They provide free individual counseling, group therapy, couples counseling and crisis intervention to all registered UB students, including graduate and professional students.
Wagging Tails & Relaxation
Wednesday, April 13, 7 - 9 pm
Goodyear Hall 10th floor, South Campus
Dog therapy has been proven to not only help students to relax, but also to enhance focus and performance on exams. This event features therapy dogs, coloring pages, play-doh station, aromatherapy, snacks, and soothing music.
Sponsored by UB Wellness Education Services and Campus Living.
Chill Out Event
Wednesday, April 27, 11 am - 2 pm
Student Union Lobby and 145 rooms
At the end of each semester the Chill Out event helps students find healthier ways to relax and take care of themselves during Finals.
Before and during Finals, you can relieve your stress! Learn how at this event featuring:
- Chill Out Lounge (SU 145 C & D)
- Dog therapy (SU 145 A & F)
- Hand massage and stretching
- Breathing meditation
- Make your own stress ball
- Free snacks, crafts, and giveaways!
Relax in our low sensory, tea light lit Chill Out lounge with guided breathing meditation and stretching, massage chairs, and a peaceful environment to sip your tea, meditate or simply breathe.
Sponsored by UB Health, Wellness & Counseling departments and the Student Association
New: Koru Meditation Classes & Retreat Days
Koru is a mindfulness and meditation program that assists students to better manage stress and lead healthier lives.
More info and online registration...
When you are trying to develop a daily meditation practice, it can help to record your practice in a log. Choosing a daily - life activity, like brushing your teeth or washing the dishes, to do more mindfully each week will make you more mindful on a regular basis. Recording two things you are grateful for each day, can improve mood and decrease your stress. The sample practice log below has these elements and can help you to get started with your daily meditation practice.