Wellness Education Services

University Life and Services | Leading the Experience

University Life and Services

ULS

Students Walking

Stress Less - Live More

UB Students say that stress is the #1 barrier to their academic success (NCHA Survey, 2016).

Our Philosophy

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.

What is Stress?

Students on Campus

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.

Here are different ways we may respond to stress:

PhysicalBehavioralMentalEmotional
Headaches Nail Biting Forgetfulness Anxious
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
Upset Stomach Sadness
Heartburn Loneliness

Come Relax in the Wellness Suite

Wellness Suite

A welcoming and relaxing space for all students located at 114 Student Union and open 9am - 5pm, Monday - Friday:


Ways to Feel Better

Living Well

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.


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!

Host an Event

Host a Stress Relief event: PDF (634KB)

Websites

Apps

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.

All Platforms

  • 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)

iPhone/iPad

  • 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)

Android

  • 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)

Host an Event

Host a Stress Relief event: PDF (634KB)


Student Health and Counseling Services at UB

Sometimes personal tips for coping with stress are not enough. Seeking professional help during these times is one of the best options. Student Health Services and Counseling Services both offer free professional care for currently enrolled UB students.


Annual Events

Dog Therapy & Relaxation Meet Up

Sunday, 8/28, 3-5 pm
145B Student Union

Dog therapy has been proven to help students to relax and to enhance their academic performance. This event features therapy dogs, soothing music, aromatherapy and other stress relief strategies.

Sponsored by UB Wellness Education Services.

Wagging Tails and Relaxation Event
Chill Out Event Banner

Chill Out Event

Wednesday, Nov. 30, 2016, 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)
  • Breathing meditation
  • 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

koru mindfulness logo koru retreat flyer

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...

Weekly Intro to Meditation

Fridays, 3-3:30pm, 114 SU
Dates: 9/9, 9/16, 9/23, 9/30, 10/7, 10/14, 10/21, 10/28, 11/4, 11/18, 12/2 (exceptions 11/11, 11/25)
The benefits of practicing meditation can include reduced stress, improved sleep, and a more focused mind. Do you want to learn how to meditate? Or would you like assistance with your current meditation practice? All experience levels are welcome. This session is offered weekly and is followed by our weekly Meditation Group at the same location.

Weekly Meditation Group

Fridays, 3:30-4:30pm, 114 SU
Dates: 9/9, 9/16, 9/23, 9/30, 10/7, 10/14, 10/21, 10/28, 11/4, 11/18, 12/2 (exceptions 11/11, 11/25)
Attending a meditation group can reinforce your desire to practice meditation daily and help you to expand your skills. It also can connect you with other students who are interested in mindfulness practices. All experience levels are welcome. This group is offered weekly and follows our weekly "Intro to Meditation" session. Drop-in when you can.

Koru Resources

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.

Wellness Education Services | 114 Student Union | University at Buffalo | Buffalo, NY 14260-2100 | Tel: (716) 645-2837 | Fax: (716) 645-6234 | Contact: Sherri Darrow | E-Mail: General