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What is “wellness” in the counseling field? How might counselors facilitate optimal development and wellness over the lifespan? How does wellness impact resilience? How might Adverse Childhood Experiences (ACEs) impact development/wellness? How are ACEs manifest across the lifespan? Does ACA address self-care in our Code of Ethics? How might affective relationships, bonds, couples, friendships, marriages and families contribute to/impact (negatively or positively) wellness? What role does sexual development and human sexuality play in overall wellness?

Group Members: Kaila Butler, Kathleen Crabbs, Kerrie McKinney Douglas, Brianna Olsen, Cliff Parker, and Kayla Westbrook

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Professional Counseling - Workplace Wellness & Self Care

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Counselors should set boundaries and set aside time for self-care in order to be able to professionally preform their job duties.

"Self-care is an ethical mandate; if counselors are not practicing self-care, they will not be able to provide adequate services" (Corey, et al., 2024).

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Topics - Professional Counseling - Workplace Wellness & Self Care

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Counselors must set clear boundaries and manage their professional responsibilities, wellness and self-care so they can maintain their capacity to perform professional functions.

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Wellness is more than just being disease free

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Wellness is more than just being disease free

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The World Health Organization (WHO) has stated that wellness is more than the absence of disease, but that it is made up of physical, mental, and social health (Limburg & Ohrt, 2016). It is said that wellness cna be defined as a way of life orientated toward optimal health and well-being where the mind, body, and spirit are integrated into a balanced individual in order to live life more fully (Limburg & Ohrt, 2016). So be sure to take the necessary time to reflect, destress, and set boundaries. For some this may look like meditating or working out in the gym. Whatever that looks like for you, please make the time for it!

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Book for Counselor Self-Care approved by the ACA

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Book for Counselor Self-Care approved by the ACA

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This book serves to help you create your own self-care plan that is practical for your life (Corey et al, 2023). Your action plan will be created through reflection, managing stress, establishing boundaries (personal and professional), enhancing relationships, and finding meaning in daily life (Corey et al., 2023).

Reviews of this book state that it is written in a more personable tone and with a refreshing take from African American Millennial men. This book was created with the ACA and offers a great start to practicing self-care as a counseling professional.

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"Self-care for counselors and therapists has been a salient topic in the mental health professions for many years. In 2018, our first edition of Counselor Self-Care was published, and even back then, we thought the book was long overdue. This impression was validated when we presented on this topic at professional conferences and spoke with many attendees who were eager to share about their own challenges with self-care. Little did we all know then that life as we knew it was about to be disrupted in unfathomable ways. Significant developments such as the COVID-19 pandemic, undue police violence, and threats to democracy have challenged society since the first edition was published. The implications of these disturbing trends and stressors on the helpingprofessions have been nothing short of profound. The pandemic resulted in a move to providing counseling online rather than in person, and also resulted in teaching and supervision transitioning to online formats. As the demand for mental health servicesskyrocketed as people experienced social isolation, anxiety, and depression, helping professionals were tested in unprecedented ways and sometimes beyond their own limits. These developments have impacted the well-being of all of us, which makes it more imperative than ever to sustain and strengthen our self-care practices. We hope that our book will assist you in engaging in self-reflection regarding your own self-care successes and challenges as you read this second edition of our book"--

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"Self-care for counselors and therapists has been a salient topic in the mental health professions for many years. In 2018, our first edition of Counselor Self-Care was published, and even back then, we thought the book was long overdue. This impression was validated when we presented on this top...

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ACA Code of Ethics C.2g2 Impairment of Counselors

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ACA Code of Ethics C.2g2 Impairment of Counselors

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This section of the code of ethics basically states that counselors will monitor themselves for signs of an inability to provide adequate professional services due to not only their physical health, but due to their own mental or emotional problems (American Counseling Association, 2014). It also states that if you are experiencing problems with your mental or emotional wellness, that you limit your services or refrain from providing professional help until it is determined that you may return to work (American Counseling Association, 2014). This also applies to coworkers you may have concerns about, and states that you seek assistance for these problems and help colleagues seeking assistance (American Counseling Association, 2014).

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American counseling association code of ethics

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Dr. Gerald Corey shares his reflections on current-day challenges impacting counselors and speaks on the counseling profession. Dr. Corey talks about his personal experiences with navigating his journey to finding a work-life balance. He also shares the importance of self-care for all counselors at all stages of their professional development.

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Personal Reflections on Counseling (feat. Dr. Gerald Corey) | The Voice of Counseling Ep. 32

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How might affective relationships, bonds, couples, friendships, marriages, and families contribute to/impact (negatively or positively) wellness? 

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How might affective relationships, bonds, couples, friendships, marriages, and families contribute to/impact (negatively or positively) wellness? 

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Close emotional connections are for health and well-being.

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Speaking of Psychology: How close relationships keep us healthy, with Richard Slatcher, PhD

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Link to  Wellness integration in professional counseling: A grounded theory by Susan M. Long, Madeline Clark, Leah Reed, Ellise Raghavan in Journal of Counseling and Develoipment, 07 March 2022 https://doi.org/10.1002/jcad.12431

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Strategies for integrating wellness into clinical mental health counseling. 

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Strategies for integrating wellness into clinical mental health counseling. 

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This article in the ACA Journal of Counseling and Development sheds light on the many different strategies counselors utilize in integrating wellness practices into clients' care. Several assessment tools are explored here to utilize in assessing psychological, spiritual, social, intellectual and occupational wellness of clients', and a rare study of the methods counselors use to integrate strategies. Collecting and examining these strategies has not been studied much over the past 30 years of the counseling profession.

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Black Joy as an Infant and Early Childhood Intervention for Wellness 

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Black Joy as an Infant and Early Childhood Intervention for Wellness 

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In April 2021, the Center for Disease Control declared racism a public health threat and a public health crisis. The effects of structural racism on infants and toddlers of color has particular deleterious impact on the wellness of millions of young children and their families in the US. This publication on Promoting Black Joy from the Center for Excellence for Infant and Early Childhood Mental Health Consultation is focused on the youngest and most vulnerable victims of structural racism and provides background on the effects of racism on infants and toddlers as well as strategies for centering black joy, which they define as the freedom to be your whole self authentically.

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This video is one of many on a site called Equip Our Kids (www.equipourkids.org) to be used with different age groups for social emotional wellness and aptitude. Watching this strategy that the counselor employs to help middle school students connect with their BAM (bodies, attitudes and minds) through deep breathing and meditative techniques helped me feel calm in the moment. At a time of particularly big and changing emotions, middle school children are learning life-long skills for wellness.

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SEL Class | Hawthorne Middle School | Patricia Jones | #SocialEMotionalLearning

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Issues impacting wellness can be somewhat predictable by the particular life stages clients are moving through. As counselors, however, we must also attend to how clients are situated generationally in order be mindful of the particular challenges of each age group in the times they are living. A teen and young adult living in 2024 is navigating many challenges that were not present in the 1990s. These can include the heightened anxiety because of a 24-hour news cycle, a drop in interpersonal social skills because of reliance on social media for interaction, continual dread that accompanies the very real predications around climate change and the demise of democracy, and more. Counselors must strongly consider the ecosystem these teens and young adults are currently living within, and, with their young clients, create wellness strategies that include ease of communication, unplugging, interaction with nature, and more in order to practice wellness as a component of their care.

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kitzcorner/Shutterstock.com

Members of Generation Z - typically defined as those born from the mid-1990s to the early 2010s - have little to no memory of a life without smartphones or access to the internet, which is why they are often dubbed "digital natives." They have also grown up in a world where social media, political polarization, racial unrest, school shootings and climate change are ever-present realities.

All of that turmoil and uncertainty is affecting their mental health, with 70% of teenagers across genders, races and socioeconomic status reporting anxiety and depression as major problems among their peers, according to the Pew Research Center. A report by the American Psychological Association found that Generation Z is 27% more likely than previous generations to report their mental health as fair or poor. On a brighter note, they are also more likely than older generations to seek mental health therapy or counseling, with 37% of Gen Zers reporting having worked with a mental health professional.

Roshelle Johnson, a licensed professional counselor (LPC) and clinical director at Light and Power Counseling in Phoenix, works with a number of Gen Z clients who are struggling with anxiety or depression. Recently, she received three calls from parents whose children had just attempted suicide. "That spoke to me about how hopeless our young people are feeling," she says.
Addressing anxiety
Nichole DeMoya, a licensed mental health counselor and qualified supervisor in Florida, finds that many of her clients are in a constant state of worry. Her teenage and college-age clients commonly voice concern about future careers, school shootings, financial security, climate change and societal unrest. These clients are "very worried about the future because things are so unstable for them right now," DeMoya says. She doesn't dismiss their concerns; instead, she helps them learn to shift their focus to the present and on what they can control.

DeMoya also considers the individual client's home and school environment to see if they are adding additional layers of stress. She recalls working with a 12-year-old girl who struggled with anxiety. During one session, the client revealed she was scared that a foreign country was going to bomb her city. In learning more about the client's home environment, DeMoya discovered that the girl's father watched the news around the clock, and this was contributing to her anxiety.

"She was starting her day already in that fight-or-flight [mode], already in a heightened state of anxiety," says DeMoya, a clinical director at River's Edge Counseling, a group private practice in Jacksonville, Florida, that specializes in treating trauma. "And then she went to school where she didn't feel safe because school shootings are an ever-present threat."

DeMoya wasn't able to help the client challenge her anxious thoughts because everything the client was being inundated with told her she should be anxious. So, DeMoya spoke to the parents and explained how the news was negatively affecting their daughter's mental health. The father had been oblivious to this and was supportive of helping ease that stressor in his daughter's life by no longer watching the news around her. That simple change made a big difference, helping the girl to regulate her nervous system and start her day on a positive note, DeMoya says.

Jayna Bonfini, an LPC at Associates in Counseling & Wellness in McMurray, Pennsylvania, works with several teenage girls who experience anxiety and have histories of self-injury. By engaging in self-injury, they are taking their emotional pain and distress and turning it into a physical act, Bonfini says, so she uses dialectical behavior therapy (DBT) techniques to help them learn how to better regulate their emotional distress.

"Sometimes clients will use negative coping skills to escape painful emotions because it feels like it's the easiest way to handle them," Bonfini says. She instead helps clients learn healthier coping strategies with DBT skills. If a client is sad, for instance, they may isolate themselves from others. Bonfini may have the client use the DBT skill "opposite action," which encourages them to choose the exact opposite of what their emotions tell them to do. So, instead of isolating, the client would go out and engage with others or perhaps even address the situation that is causing them distress rather than avoiding it. This approach helps clients build mastery over their emotions, she adds.

Lauren Bellenbaum specializes in working with youth ages 10-24. She ensures that her clients leave counseling with a few practical skills they can use when they have a panic attack or feel extremely anxious (such as when they have to give a speech in class). "This generation ... really want[s] skills," she says. "Talk therapy is great, and they do need that too, but they also want to come out of sessions with some practical skills ... [and] practical, straightforward advice."

Bellenbaum, an LPC, often discusses different sensory skills that clients can use to help ground themselves when they feel anxious. For example, intense sensory experiences, such as eating sour candy, smelling essential oils, using very cold water, doing high-intensity exercise or engaging in paced breathing, can decrease anxiety, she says. She often advises clients to keep grounding objects nearby in case they find themselves feeling anxious throughout the day. Other sensory skills clients may use to help decrease anxiety or stress include having a calming Pinterest board or pictures to look at, a soothing Spotify playlist to listen to or their favorite blanket or sweater to wear.
Improving interpersonal relationships
Many of Bonfini's clients seek counseling for anxiety, and social anxiety in particular. It is common for many young people to dislike phone calls, but Bonfini once worked with a client whose phone phobia was so intense that it prevented her from making necessary calls, including to the financial aid office at her college. Bonfini built an entire session around preparing the client to make this call, including practicing what the client would say and engaging in some deep breathing and interpersonal effectiveness skills with her. And then they made the call together.

"They have this impending sense of doom if somebody says, 'We need to talk,'" notes Bonfini, an associate professor of counseling at University of the Cumberlands. "It's this whole anticipatory anxiety that they all get, [wondering,] 'What's coming? What's coming?'"

Bonfini, who presented on supporting Gen Z's mental, emotional and social needs at the American Counseling Association's 2021 Virtual Conference Experience, also finds that friendships are difficult for several of her Gen Z clients. They often make casual connections with people online or at work or school, but that is different from a deep, personal form of friendship, Bonfini says, and that is where they struggle.

Online friendships further complicate their ability to make and maintain meaningful relationships. Many of Bonfini's clients say they mainly socialize online while they are alone in their room, which can be lonely and isolating for them, she says. Some of her clients even prefer online relationships, she adds, because when they have a problem, it's easy to block this "friend" or create a new avatar and move on.

Bonfini, co-editor of the second edition of Casebook for DSM-5: Diagnosis and Treatment Planning, observes that Generation Z as a whole lacks many of the social skills that previous generations learned through face-to-face interactions. She finds DBT techniques helpful for teaching these (and other) clients interpersonal effectiveness, conflict resolution skills and ways to communicate their needs.

Bellenbaum, owner of Transform Youth and Family Counseling, a group counseling practice in Grants Pass, Oregon, also finds DBT useful in helping clients learn a variety of skills, including emotion regulation, distress tolerance, mindfulness and interpersonal effectiveness. These skills are important for this generation, she says, because they often struggle with healthy communication and conflict resolution. One DBT skill she often uses to help clients communicate more effectively is DEAR MAN, an acronym that stands for the behavioral strategy of Describe, Express, Assert, Reinforce, be Mindful, Appear confident and Negotiate. This strategy supports clients in expressing and getting their needs met and in telling others "no" in a respectful way, thereby increasing the likelihood of a positive outcome.

Bellenbaum also makes use of role-plays in session to help with interpersonal issues. A client may be having conflict with a friend, for instance, and isn't sure how to address or handle this difficult situation. So, Bellenbaum has them act it out in session. She would play the role of the friend and have the client practice using their skills to approach the friend and have a conversation about their conflict. This makes it easier for the client to have the actual conversation later in person.

Johnson, a licensed independent substance abuse counselor, and Amber Samson, a licensed clinical professional counselor in Maryland, have both found that members of Generation Z sometimes have trouble differentiating between friends and acquaintances (terms that are often conflated because of social media) or recognizing healthy versus unhealthy relationships. There can be an expectation for this population to be "friends" with everyone they talk to online or in person, notes Johnson, who runs an anxiety management group for teens. They have followers on Instagram and friends on Facebook, she says, and this can lead to them being hurt when some of these acquaintances fail to meet their expectations or aren't there for them.

When a client refers to someone as a "friend," Johnson asks the client to tell her more about the relationship. If, for instance, she learns that this friend is someone the client met online and plays video games with, she explores with the client what friendship means and how not every acquaintance is a friend.

Johnson explains the concept of friendship using a dartboard illustration, with the inner target in the shape of a heart. She points out how the dartboard has different rings, which represent different levels of friendship, and how not everyone in the client's life can fit in the inner circle or bull's-eye - that area is reserved only for close, personal relationships. She finds this exercise particularly helpful with teenage clients, who are typically still figuring out these relationship dynamics.

Johnson encourages clients who are struggling with social anxiety after returning to in-person education to find a club or group that caters to their strengths. One client she worked with enjoys watching indie movies, so they joined a movie club at college. The group isn't large - just four or five other students - but it's a great way to meet others with similar interests and safely practice social skills, Johnson says.

Relationships can be hard enough without adding in the complications of social media. One negative social media post can sometimes ruin a person's day, so Bellenbaum often teaches clients how to cope and handle distress when things are outside their control.

If someone made a rude comment about the client on social media that caused them to have an automatic negative thought such as "It's true; I am a horrible person," then Bellenbaum would use cognitive behavior therapy (CBT) to help the client identify, challenge and replace the negative thought with a healthier, more realistic one. But if the client is upset, angry and embarrassed about the mean comment, then Bellenbaum might teach them distress tolerance and distracting skills using DBT. This strategy allows them to tolerate difficult emotions and feelings so they can get through the rest of their day until they are in a space where they can get help or process their feelings.

Samson, a therapist at Choice Clinical Services in College Park, Maryland, works with Gen Zers, millennials and people of color. She observes that members of Gen Z often struggle with interpersonal boundaries, largely because they have grown up in a digital world where they are constantly connected and expected to communicate with others. She advises her clients to take breaks from social media and engage in activities they find relaxing. Samson has noticed that if her clients dedicate some of their day to relaxing by themselves, then they typically feel better and have the energy to be available and interact with others.

Some Gen Z clients may find it difficult to start a conversation with their counselor, Samson adds. They may not know how to explain or even identify what they are feeling, so she goes back to the basics and helps educate her clients on identifying feelings by using the feelings wheel. The wheel contains words identifying basic emotions in its middle and branches out to more complicated aspects of these feelings on the outer perimeter of the wheel.
Being authentic
DeMoya, a certified child and adolescent trauma professional, stresses the importance of being authentic with this generation. "As therapists, we have to move away - as I think we are - from the disconnected, Freudian approach where we just put on our glasses, have our clipboards ... and don't engage in a more relational way," she says. "You have to be willing to put the clipboard down." Although there is nothing inherently wrong with taking notes in session, DeMoya says, it can sometimes be a barrier to developing a closer connection with Gen Z clients.

This generation often wants to know more about the counselor they are working with, and as Bonfini points out, they are likely to have Googled the clinician before the first session. Bonfini recalls being taught as a counseling graduate student not to self-disclose with clients, but she has learned that some limited disclosure helps build rapport with this population. Her clients often ask if her high school or college experience was similar to theirs. She shares with them the ways it was different, such as not having a smartphone and having to make sure that she showed up on time to meet friends or else she would miss them. But she also normalizes and validates common adolescent experiences such as feeling uncomfortable in one's own body, navigating romantic relationships and being unsure of what's next after graduation.

Being authentic also includes working collaboratively with this population to determine their treatment plans and therapeutic goals. Bonfini likes to use motivational interviewing to build rapport and let her clients know that she is working in partnership with them. She often requests that they rank and rate various mental health issues they may want to work on in session. And she asks them, "When will you know therapy is over? What does that look like for you?" This process not only lets the client know that counseling is a partnership but also provides her with useful information about the client's core issues and treatment goals.

Today's counselors must also be willing to learn more about the world these digital natives inhabit. "If you want to be an effective therapist and connect with youth, you have to know social media," Bellenbaum asserts. Bellenbaum familiarizes herself with current social media trends and has Instagram, YouTube, TikTok and Facebook accounts to help her better understand this culture and what her clients reference. She doesn't play the video game Minecraft or games such as Dungeons & Dragons or Magic: The Gathering, but she's aware of what the games are because younger populations often play them. Knowing about current social media trends will help clinicians better understand the challenges this generation faces, she says.

But counselors don't necessarily have to be familiar with all the latest trends to build rapport with this population. It's great if you are, DeMoya says, but what's more important is showing up authentically in session.
Making counseling more friendly for Gen Z
Counselors can also adjust their clinical environment to make it more welcoming for Gen Z individuals. One simple change is to offer electronic communication options for making initial contact with the counselor or setting up an appointment. Bonfini has found that Gen Z clients are less likely to reach out via phone, and when they do call, they don't say much beyond "I want to make an appointment" or "Call me back." Secure messaging platforms, text messaging and online forms allow clients to go into more detail and explain why they are seeking counseling, their current schedule and the best way to get in touch with them, she says.

Bellenbaum uses the app Talkroute, a virtual phone system, for her business because it allows clients to call and text her business line for scheduling purposes. Bellenbaum can also access this app on her laptop or phone, which makes it convenient for her as well. In her client intake packet, she stresses that texting is only for scheduling issues because she cannot guarantee confidentiality through text, but she likes having this option because she knows Gen Z clients are more likely to text than to call.

Bellenbaum mentions the importance of counselors having office décor that clients can relate to. She has tailored her space to the Gen Z age group by having modern décor with comfortable chairs, blankets, pillows and inviting colors. She also keeps fidgets and snacks in her office in case clients want them. Bellenbaum says her clients often notice and comment on how they like her wall color or décor.

DeMoya's goal is to create a therapeutic environment that feels like two friends hanging out in a living room. She invites clients to bring in their own coffee or snacks, and she also keeps drinks and snacks in her office. She tells clients to sit where they feel most comfortable - whether that's on the couch with their feet up or on the floor - and DeMoya will join them in sitting on the floor if they ask her to.

Bellenbaum also knows that, as digital natives, Gen Z clients prefer electronic forms over paper ones, so she has made all her paperwork electronic and uses an electronic health record. In fact, she doesn't even keep a filing cabinet in her office. "A big piece of working with Gen Z [is using] ... what works for them," Bellenbaum says.

If clinicians use a lot of paper worksheets and homework assignments, there is a good chance the forms will be lost or not filled out, Bellenbaum says, so she finds electronic copies more useful. She also suggests counselors get creative in how they incorporate electronic therapeutic techniques. For example, she may ask clients to keep a thought journal on a note app on their phone, and she often recommends that they use apps such as Calm or Headspace when they are working on mindfulness techniques. When she has assignments for clients, Bellenbaum may give them an electronic worksheet, have them take a picture of a worksheet on their phone or email them a link to a counseling exercise because she says they are more likely to engage with the activity if it can be accessed electronically.

Samson also uses therapeutic apps with her clients. For instance, she sometimes recommends that clients who are struggling with obsessive-compulsive disorder use the GG OCD app, which converts CBT techniques into short games that challenge intrusive thoughts and promote positive self-talk.

DeMoya has learned that many Gen Z clients prefer counseling approaches such as mindfulness and eye movement desensitization and reprocessing (EMDR) that allow them to be in the moment targeting specific issues. When doing bilateral stimulation as part of EMDR, DeMoya gets creative to keep these clients engaged. For example, she gives clients who are musically inclined drumsticks, sets a metronome and has them drum to the beat, or she may have a client use boxing gloves and punch left and right for bilateral simulation.

"Generation Z is all about experiences," DeMoya says. "If you can make the counseling [process] ... something that touches all of their core senses - sight, sound, touch, taste, smell - and you can create something that is an experience in the counseling room, that's how you're going to get a whole lot of momentum from them."

"They're so stimulated in every area of their life," she adds. So, "the counseling session has to be something that engages them in multiple, different levels."

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Considering developmental and generational factors

Counselors know Erik Erikson's stages of psychosocial development well, and they often think about how a client's life stage (say as a teenager or emerging adult) might be affecting their mental health. But should counselors also consider the generation that a client belongs to?

Amber Samson, a licensed clinical professional counselor in College Park, Maryland, thinks counselors should consider both. From a life-stage approach, counselors can reflect on what it was like to be an adolescent and emerging adult and how they are thinking about issues socially, she says. And from a generational perspective, counselors "can see the unique challenges that Gen Z clients face with communication and the constant access they have to their peers, which heightens the judgment and pressure they feel at this age."

Jayna Bonfini, a licensed professional counselor in McMurray, Pennsylvania, and a counselor educator, agrees that it's important for counselors to be aware of how generational factors affect clients' mental health and development. Drawing from psychologist Urie Bronfenbrenner's bioecological theory of development, which argues that human development is a transactional process in which surrounding environmental context shapes an individual's development, she points out that one's sociopolitical time influences one's development. Every generation faces different environmental and societal factors, and Bonfini argues that with increasing technology and climate change, Gen Z is dealing with a lot of issues and crises that previous generations didn't have to think about in the same way.

At the same time, counselors must guard against pigeonholing clients based on "membership" in any particular generation. "A big hurdle that we can all get into as humans is looking at the next generation and automatically putting them in boxes [e.g., boomers are selfish, millennials are entitled, Gen Z is antisocial], and it [often] comes into the counseling session," says Nichole DeMoya, a licensed mental health counselor in Jacksonville, Florida.

DeMoya encourages clinicians to be aware of their generational biases and to make sure that they do not intrude on their work with clients. It's easy to criticize, blame and label, she notes, so Gen Z clients often want to know if they have credibility with their counselor and if their worries and concerns are going to be taken seriously.

****Lindsey Phillips is the senior editor for Counseling Today. Contact her at lphillips@counseling.org.****Opinions expressed and statements made in articles appearing on CT Online should not be assumed to represent the opinions of the editors or policies of the American Counseling Association.

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The emotional and social health needs of Gen Z

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Uncertainty and stress have left Generation Z feeling anxious, depressed and isolated and in desperate need of skills that counseling can provide.

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Student Resiliency: The Subtle Art of Wellness is a workbook designed to help college students not only adjust to college life but also to thrive and be more resilient through employing healthy choices and fostering critical wellness habits.

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Written to help students achieve a happier and healthier way of navigating the stresses and strains of college life and beyond, Student Resiliency is an exemplary resource for student success and first-year orientation courses and programs.

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Social engagement

Cultivating social connections - and avoiding social isolation - is one of the best ways to build resilience. Positive peer relationships and supportive interaction with family, faculty, and staff are known to be important factors in students' academic performance and emotional well-being.

Find ways to connect with other students in meaningful ways

Unplug, and interact with others face-to-face

Join a student group, organization, or team

Volunteer (you can start at Cornell's Public Service Center)

Practice random acts of kindness

Start conversations; ask questions and be an active listener; look people in the eyes and say "thank you"

Get to know your professor or TA

Self-awareness and self-care

Self-awareness is your capacity to clearly understand your own strengths, weaknesses, emotions, values, natural inclinations, tendencies, and motivation. Self-care refers to behaviors, thoughts, and attitudes that support your emotional well-being and physical health.

Eat well, move your body, and get enough sleep

Manage stress

Practice self-compassion

Cultivate opportunities for personal growth; develop interests outside of your field or major

Make time for quiet reflection through meditation, prayer, journaling, yoga, spending time in nature, or practicing gratitude

Play, and have fun!

Attention and focus

Attention allows you to tune out information, sensations, and perceptions that are not relevant at the moment and instead focus your energy on the information that is important. A benefit of undivided focus is the increased likelihood of achieving a flow state, characterized by Hungarian psychologist Mihály Csíkszentmihályi, as "the mental state in which a person performing an activity is fully immersed in a feeling of energized focus, full involvement, and enjoyment in the process of the activity."

Train your mental focus through meditation, visualization, deep breathing exercises, thought-stopping exercises, or other techniques

Focus on one thing at a time

Avoid multi-tasking

Unplug; take a break from checking your phone, especially when studying. Turning off your phone (or the sound) will give you periods of uninterrupted focus while preparing for an exam or presentation.

Listen to classical music (or other music without lyrics) or natural soundscapes like ocean waves, wind, or birdsong to tune out stimuli and help you focus on the task at hand

Meaning

Finding meaning is the act of making sense of - and exploring the significance of - an experience or situation. Research shows that cultivating a sense of meaning in your life can contribute more to positive mental health than pursuing happiness.

Come to understand your purpose: examine your strengths and talents, develop skills you want, recognize your values and pursue interests and passions, and live your own unique combination of these

Develop realistic goals and work toward them

Find ways to help others

Keep a long-term perspective and consider stressors in broader context

Embrace change

Reflect on what's going well and what's not

Explore spiritual or religious practices that fit your world view and values

Strive to accept what you cannot change; make conscious choices to take action where you can influence a process, outcome, or relationship

"Growth mindset"

Cultivating a "growth mindset" can be an important part of building resilience. It is the opposite of a "fixed mindset," when you believe that your intelligence and abilities are fixed, innate traits that you can't change. Instead, a "growth mindset" acknowledges that you can learn from challenges, and through these experiences can increase your intellect and abilities.

Leave the "genius" myth behind - achievement requires hard work, not just natural talent

Focus on "brain training" - your brain is like a muscle that needs to work to get stronger

Prioritize learning over approval, and the process over the end result

View challenges and set-backs as opportunities to grow, to learn something new

Acknowledge and embrace your imperfections, and try different learning tactics

Applaud your effort, and not just your inherent skill

Avoid comparing yourself to others - we all have different strengths and learn differently

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Everyone faces challenges and hardship at times. Resilience is your ability to cope with and bounce back from stress and adversity, and hopefully even grow through the experience. It is sometimes referred to as "thriving" ... and not just surviving. Resilient people are more likely to ...

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Roadblocks and difficult moments are part of life.

In the long run, those challenges can make you stronger and teach you valuable lessons. But they also cause pain and stress when you're in the thick of them.

When your career or personal life isn't going the way you planned, it's normal to feel low or anxious about what's to come. Daily commitments like work and social events might push you to put on a good face, but doing so is easier said than done. Even if life goes on, the struggle might continue, and it's healthy to address your emotions and work through them instead of pretending everything's okay.

One of the most critical tools for life's trying seasons is resilience. Resilience, or inner strength, helps you manage your emotions and foster a positive mental attitude. But it's not necessarily a natural trait. You build resilience over time, gaining the self-knowledge and coping mechanisms you need to approach problems with courage and perseverance.

Whether you want to hone your skills before a setback strikes or figure out how to navigate a career change, reading resilience books can help. Expert-backed advice and words of encouragement might be just what you need to fortify your emotional toolkit and keep on smiling.

The 15 best resilience books to read

Libraries, local stores, and ebook distributors are full of good books for mental health. These growth-oriented texts supplement your learning and allow you to explore a range of viewpoints at your own pace.

Keep in mind that if you're really struggling, you should speak to a mental health professional. A personal growth book can't replace a therapist, and sometimes you need more support than what you can accomplish on your own. There's nothing wrong with seeking help.

If all you need is some literary encouragement, the following 15 self-help books on resilience are all great choices. They'll accompany you on your journey to managing anxiety, leaning into your strengths, and understanding that adversity is an inevitable part of life - and, sometimes, an opportunity for growth.

1. Option B, by Sheryl Sandberg and Adam Grant

Option B, a New York Times-bestselling book from former Facebook COO Sheryl Sandberg and psychologist Adam Grant, takes a personal and technical approach to rethinking adversity. The text explores Sandberg's difficult time after the death of her husband and how she learned to strengthen her "resilience muscles" to find fulfillment after tragedy.

Leaning on Grant's insights from the mental health field, the author duo unpacks the human capacity for survival and joy, demonstrating how to take a B-route when the best-laid option-A plans don't pan out. It's also an effective handbook for those coping with grief after the loss of a loved one.

2. Rising Strong, by Brené Brown

Researcher and professor Brené Brown's Rising Strong acknowledges the anxiety of addressing pain. It's scary to face what hurts you - no matter how deep or shallow the wound - and Brown gives readers a practical guide for finding strength in any situation.

Brown will walk you through reckoning with your emotions and accepting their truth, becoming more resilient with every challenge. The book also comes with a companion reading guide to fill out like a journal and help you discover more about yourself.

3. The Power of Meaning, by Emily Esfahani Smith

Author, speaker, and journalist Emily Esfahani Smith shows readers how to create a meaningful life without giving up on the one they already have. In The Power of Meaning, Esfahani Smith shatters the misconception that you can only find true purpose by stepping out of your situation and going on a spiritual journey.

Instead, the author shows how fostering relationships and finding a sense of direction are the roots of a fulfilling life. She also reminds you of the importance of telling your story and remaining curious, bolstering those suggestions with real-life anecdotes of her time doing the same.

4. The Art of Resilience, by Ross Edgley

Adventurer, sports enthusiast, and best-selling author Ross Edgley grounds his lessons in the human body in The Art of Resilience. Edgley has swum around Great Britain, pulled a car while running a marathon, and scaled a Mount Everest-sized rope. His secret to overcoming life's hurdles? Mental strength.

In one of the best books about mental resilience, Edgley shares his insights from overcoming pain and achieving seemingly impossible goals, positing that a "mind over matter" worldview really does work. It'll prove that you can do whatever you set your mind to, whether that's getting a promotion or reaching a fitness goal.

5. Room, by Emma Donoghue

Sometimes, fiction delivers the most poignant life lessons. Emma Donoghue's best-selling novel Room is as much a book on mental strength as the non-fiction guides on the topic. The text explores a mother's resilience as she protects her young son from the terrors of the outside world by creating a healthy, happy universe for him within the confines of a room. The son experiences a rich childhood without knowing that he and his mother are captives.

Room demonstrates mental toughness in the mother's overriding desire to protect and seek a better future - and her son's ability to believe in the good in the world. The New York Times says that this novel "presents an utterly unique way to talk about love, all the while giving us a fresh, expansive eye on the world in which we live."

6. Resilient, by Dr. Rick Hanson with Forrest Hanson

Adversity may root itself in challenging events you can't control, and sometimes, a negative mindset makes those experiences worse. In Resilient, psychologist Dr. Rick Hanson and Forrest Hanson demonstrate how to cultivate gratitude and enjoy the fruits of a calmer, happier life.

This book about resilience is a must-read if you wish to move beyond mental strength anecdotes and add tangible tools to your belt. Dr. Hanson will show you how to tap into the emotional intelligence and soft skills you already have so you're well-prepared the next time adversity strikes.

7. Freedom from Anxious Thoughts and Feelings, by Scott Symington

It's normal to feel anxious in a stressful moment. This is your body's way of reminding you that you're sensing a threat. But you can learn to control anxiety with the help of a mental health professional and books on overcoming adversity like this one.

In Freedom from Anxious Thoughts and Feelings, psychologist Scott Symington shares his breakthrough method for controlling panic. His proprietary approach, the "two-screen method," demonstrates how to redirect thoughts in acute moments of crisis. This is another excellent read for anyone seeking actionable techniques for mindfulness and emotional management.

8. Grit, by Angela Duckworth

In Grit, psychologist Angela Duckworth smashes the myth that only talent leads to success. Instead, purpose and hard work are what fuel achievements - and that takes resilience.

Through first-hand anecdotes, historical tales of overcoming adversity, and insights from high-achieving professionals, Duckworth makes the case that you can do anything you put your mind to. Anything but an empty argument, Duckworth backs up her thesis on grit with an explanation of what happens in your head when something defeats you and how to get back up.

9. Emotional Agility, by Susan David

Not everything in life follows a logical course. And psychologist Dr. Susan David understands that. In Emotional Agility, she demonstrates a counterintuitive approach to achieving fulfillment. In her four-step agility method, Dr. David helps you practice acceptance, keep a clear head, and maintain an open mind, inviting you to rethink avoidance when hardship arises.

With this text, you'll be able to take small steps toward adaptability, an essential skill in fostering a more resilient mind. Even Brené Brown calls it "an incredible book."

10. The Resilience Factor, by Karen Reivich and Andrew Shatte

Authors Karen Reivich and Andrew Shatte team up in The Resilience Factor to deliver an essential life lesson: threats are real, and everyone has to deal with them. A solid choice for readers hoping to sharpen their resilience, this book on mental toughness invites you to get to work.

At the beginning, you'll complete a questionnaire on your current state of resilience before delving into Reivich and Shatte's seven "Resilience Factor" strategies. Find out how to improve your self-perception, better your physical health, and take risks for a fuller, more realized life.

11. Micro-Resilience, by Bonnie St. John and Allen Haines

"Resilience" can be an intimidating word. It represents a hard-won quality that people foster through life's trials. But you don't have to endure a crisis to build this skill. Everyone earns resilience piece-wise, and you may not even realize you're doing it.

In Micro-Resilience, motivational speaker and paralympic athlete Bonnie St. John and her filmmaker husband Allen P. Haines propose that resilience is all about the little things. People actually learn more from daily "bruising" than from life's most significant traumas.

This text is an excellent addition to your reading list if you're seeking small, short-term coping and recovery skills in addition to advice for weathering major storms. John and Haines will teach you restorative techniques for bouncing back after roadblocks of any size - maintaining a more positive, resilient baseline.

12. Resilience, by Andrew Zolli and Ann Marie Healy

Have you ever struggled in a challenging situation where someone else thrives? What's a crushing hardship for one may be an opportunity to rebound for another, and that can sometimes be a hard pill to swallow. This is what Andrew Zolli and Ann Marie Healy's Resilience discusses.

But instead of taking a micro-level approach to the subject and looking at how resilience might affect your life, the authors go macro. They consider this topic in coral reefs and conflict zones and unpack the rebounding tactics built into corporate planning, social innovation, and ecological security. These lessons teach you what resilience looks like across industries and social issues, giving you the opportunity to reflect on the state of the world and what you can apply to your own life.

13. The Yes Brain, by Dr. Dan Siegel

Imagine if you'd received a formal education on resilience when you were young. As an adult, you might be more aware of how setbacks pushed you forward and trials fostered strength. Dr. Dan Siegel's The Yes Brain is a tool that parents can use to do just that with their children.

This comprehensive guide for parents will teach you how to change your child's "no brain" to a "yes brain," helping them shake off avoidance when facing life's little annoyances. Dr. Siegel poses the idea that children with a "yes brain" are more apt to explore - fostering creativity, empathy, and a penchant for pushing out of their comfort zone.

14. The Dip, by Seth Godin

Triple-best-seller (New York Times, USA Today, and Wall Street Journal) The Dip offers a fresh take on the resiliency question. Author Seth Godin says that sometimes, it's okay to quit. And in some cases, it might even be the best thing to do.

Godin's thesis is that there are two types of pitfalls: the kind you can get out of and the kind you can't. Knowing how to recognize the difference between an obstacle and an impasse helps you know when to fire up your resilient afterburners and grit your way through a project or cut your losses.

This text will teach you to identify a surmountable roadblock - what Godin calls a "dip" - and push past it stronger and braver than ever. It'll also instruct you in the art of letting go and understanding that quitting can free you up to take on a new pursuit.

15. Willpower, by Roy Baumeister and John Tierney

Psychologist Roy Baumeister and New York Times science journalist John Tierney team up to explore the virtue of self-control in Willpower. They explore how at times, being resilient means avoiding a tempting offer that'll set you back, like saying "no" to that vacation when you're in a tough financial spot.

This book will show you how to harness the resilience you've worked hard to earn at times when you want to give up or stray from the course. Goals can sometimes contribute to life's challenges, but they reap significant rewards. Baumeister and Tierney will teach you to power through the hard times, so you can buy a home, switch careers at 40, or achieve whatever other personal or professional goal you hope.

Resilience doesn't have to be perfect

Resilience gives you the self-support you need during a tough time, but you may not always be able to draw from it fully. Maybe you're having trouble keeping a clear head or aren't sure how to adapt to new situations. Resilience books offer fresh ideas you might never have considered and give you the tools you need to persevere - and books on leadership and career growth can do the same.

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15 Resilience Books to Help You Be Strong During Difficult Times

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When things get hard, resilience books can give you the support you need. They have the tools for weathering any storm, from career changes to life events.

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THE IMPACT OF WELLNESS TRAINING ON RESILIENCE...

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THE IMPACT OF WELLNESS TRAINING ON RESILIENCE...

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THE IMPACT OF WELLNESS TRAINING ON RESILIENCE, DEPRESSION, AND ANXIETY IN COLLEGE AGE STUDENTS

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Examining nursing students’ wellness and resilience: An exploratory study

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Sexuality is experienced in different dimensions, such as thoughts, behaviors, desires, attitudes, fantasies, values, practices, beliefs, roles, and relationships. However, while sexuality can include these dimensions, not all of them are frequently experienced or expressed (Mona et al. 2011). The definitions of sexual well-being (SWB) vary widely across all research studies and often focus only on sexual dysfunction (Mona et al. 2011). Its construct takes into account different components, such as: sexual interest, intimate and healthy relationships, functioning, satisfaction, sexual self-esteem, and psychosexual variables (Mona et al. 2011).

The literature identifies several dimensions of SWB among older adults, such as affection and care, intimacy with a partner, sexual touching, sexual openness and communication, eroticism and...

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'Sexuality and Sexual Well-Being' published in 'Encyclopedia of Gerontology and Population Aging'

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Healthy sexuality development in adolescence

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Healthy sexuality development in adolescence

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a competency-based framework to inform programmes and

research

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The term wellness refers to a dynamic process of physical, mental, and spiritual fulfillment with a commitment to integration into daily life.

The American Counseling Association developed a task force to promote wellness and prevent counselor burnout. Also states that J. Melvin Witmer (1985) was the first to introduce the construct of wellness to the counseling field. Dr. Jane E Myers (1992) suggested that wellness is a major paradigm within the counseling field.

Counselors and wellness: ACA (2005), Dr. Jane E Meyers, and Dr. Thomas J Sweeney (2008) advocate for the necessity of evidence-based practices that promote client and counselor wellness.

Counselors who incorporate wellness into their lives may experience lower levels of burnout.

spirituality and wellness: practicing mindfulness, increasing purpose life, life satisfaction, social support (Fredrickson et al., 2008; Weibel, 2007).

physical health and wellness: practicing yoga in a 10-week yoga program increased participants' ability to handle induced stressors. Clients with PTSD who participate in 5 yoga sessions have reduced anxiety and improved wellbeing (Williams et al., 2005).

mental health and wellness: gratitude is positively associated with positive affect, optimism, happiness, and life satisfaction(Emmons & McCullough, 2003; McCullough, Emmons, & Tsang, 2002). forgiveness increases positive relationship skills, leads to a less stressful marriage, and is associated with greater wellness (Worthington & Scherer, 2004)

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Wellness in counseling: Wellness assessment 

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Wellness in counseling: Wellness assessment 

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73 scored items

6 item perceived safety scale

and demographic items are included

factors of the 5F-WEL:Creative self (thinking/emotions/control), coping self (leisure/stress management/self worth), social self (friendship/love), essential self(spirituality/ gender identity/self care), physical self (nutrition/exercise), total wellness (general wellbeing/composite score comprised of all items on the 5F-WEL).

4 point likert scale.

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wellness in counseling: 8 dimensions of wellness

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wellness in counseling: 8 dimensions of wellness

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Wellness encompasses various facets of well-being, including emotional, environmental, financial, intellectual, occupational, physical, social, and spiritual elements in an individual's life. By integrating practices from the Eight Dimensions of Wellness like making healthy food choices, nurturing relationships, and engaging in regular exercise into daily routines, individuals can enhance longevity and enhance their overall quality of life. Moreover, these dimensions of wellness can support individuals in effectively managing their health and facilitating recovery. An animated video has been created to delve into the Eight Dimensions of Wellness, offering practical insights and techniques for individuals to initiate healthy habits that can positively influence their physical and mental well-being.

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College & Career Ready Labs │ Paxton Patterson

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wellness in counseling: the wheel of wellness

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wellness in counseling: the wheel of wellness

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First introduced by Sweeney and Witmer in 1991.

The wheel of wellness was the first theoretical model of wellness based in counseling theory.

the wheel includes five interrelated life tasks: spirituality, self direction, work and leisure, friendship and love.

Incorporating new research, 12 subtasks were presented: sense of worth, sense of control, realistic beliefs, emotional awareness and management, problem solving and creativity, sense of humor, nutrition, exercise, self-care, stress management, gender identity and cultural identity.

The wheel has spirituality at the core as the central and most important characteristic of a healthy person.

the tasks of self-direction are conceptualized as functioning similar to spokes in a wheel-- that is, they provide the self management necessary to meet successfully the requirements of Adler's major life tasks, work, friendship, and love, as well as spirituality and self.

The components of individual wellness described all operate within the contexts of family, community, government, media, business and industry, education, and religion. In addition, global events influence individual wellness.

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wellness in counseling: indivisible self 

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wellness in counseling: indivisible self 

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The indivisible self model emphasizes that an individual's well-being is interconnected and cannot be separated into distinct parts. It promotes the integration of various dimensions of wellness, such as physical, emotional, social, and spiritual aspects, to achieve holistic health and balance. By acknowledging the interrelated nature of these dimensions, the indivisible self model underscores the importance of nurturing all aspects of one's being to support overall wellness and vitality.

Based on the wheel of wellness.

In counseling, the indivisible self model is utilized to help individuals explore and address all aspects of their well-being. Counselors apply this holistic approach to support clients in understanding the interconnectedness of their physical, emotional, social, and spiritual dimensions. By considering the indivisible nature of the self, counselors help clients develop a comprehensive wellness plan that addresses various areas of their life to promote overall health and balance. This approach encourages clients to recognize the impact of different dimensions on their well-being and empowers them to make positive changes in all aspects of their lives.

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Adverse Childhood Experiences (ACEs) are traumatic events that occur before the age of 18 and can have significant impacts on an individual's development and wellness. ACEs can range from physical, emotional, or sexual abuse to neglect, household dysfunction, or witnessing violence. The foundational ACEs study conducted by the Centers for Disease Control and Prevention (CDC) and Kaiser Permanente (1995-1997) found a strong correlation between ACEs and negative health outcomes later in life, including chronic diseases, mental health disorders, substance abuse, and even early mortality.

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Adverse Childhood Experiences (ACEs) can manifest across the lifespan in various ways, influencing an individual's physical health, mental health, social relationships, and overall well-being. Here's how ACEs may manifest at different stages of life:

Childhood:

ACEs can disrupt normal developmental processes, leading to emotional, behavioral, and cognitive challenges in childhood. Children who experience ACEs may exhibit symptoms such as anxiety, depression, aggression, withdrawal, or difficulty in forming healthy attachments.

ACEs can also impact academic performance, social skills development, and physical health during childhood.

Adolescence:

ACEs may exacerbate during adolescence as individuals face additional stressors such as peer pressure, academic demands, and hormonal changes.

Adolescents with a history of ACEs may be at increased risk of engaging in risky behaviors such as substance abuse, self-harm, or risky sexual behavior.

Mental health issues such as depression, anxiety, and PTSD may become more pronounced during adolescence, impacting social relationships and academic achievement.

Adulthood:

The effects of ACEs often persist into adulthood and can manifest in various physical and mental health problems.

Adults who experienced ACEs may struggle with forming and maintaining healthy relationships, both romantically and socially.

ACEs can impact career and educational opportunities, leading to financial instability and socioeconomic challenges.

Individuals with a history of ACEs are at higher risk of developing chronic health conditions such as heart disease, diabetes, obesity, and autoimmune disorders.

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How ACEs manifest across the lifespan continued..

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How ACEs manifest across the lifespan continued..

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Parenting and Inter-generational Impact:

Adults who experienced ACEs may face challenges in parenting, perpetuating cycles of trauma and adverse experiences within their own families.

The impact of ACEs can extend across generations, affecting not only the individual who experienced the trauma but also their children and grandchildren through disrupted family dynamics, attachment issues, and learned behaviors.

Psychological and Emotional Well-being:

ACEs can lead to long-term psychological and emotional difficulties, including low self-esteem, shame, guilt, and difficulties in regulating emotions.

Individuals who experienced ACEs may develop maladaptive coping strategies such as avoidance, substance abuse, or self-destructive behavior to cope with unresolved trauma.

Physical Health:

The chronic stress resulting from ACEs can contribute to physical health problems such as hypertension, cardiovascular disease, gastrointestinal issues, and chronic pain conditions.

The dysregulation of stress response systems caused by ACEs can weaken the immune system, making individuals more susceptible to infections and autoimmune disorders.

Overall, ACEs can have pervasive and enduring effects across the lifespan, highlighting the importance of early intervention, trauma-informed care, and support services to address the long-term impact of childhood trauma.

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Preventing Adverse Childhood Experiences (ACEs)

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Preventing Adverse Childhood Experiences (ACEs)

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Adverse Childhood Experiences, often referred to as ACEs, have a widespread impact on children and families across all communities. These experiences can significantly affect the health and well-being of children and have lasting repercussions on the health and wellness of adults. Furthermore, ACEs can extend beyond individual effects and influence entire families, communities, and society as a whole. The following video is part of a comprehensive training program designed to enhance a counselor's understanding, identification, and prevention of ACEs. Through this training, one can gain insights into the risk and protective factors associated with ACEs, understand the outcomes linked to these experiences, and learn evidence-based strategies to mitigate their impact or prevent them from occurring altogether.

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Centers for Disease Control and Prevention (CDC)

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Preventing Adverse Childhood Experiences (ACEs) Online Training Module 1 Lesson 3: Video 2 of 2 AD

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We Can Prevent ACEs: One of many resources included in the ACEs Toolkit, created by The Center for Child Counseling

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Aces and Their Consequences Can Be Prevented

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Aces and Their Consequences Can Be Prevented

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The Center for Child Counseling created an ACEs Toolkit, which is a valuable resource designed to help professionals, caregivers, and communities understand and address Adverse Childhood Experiences. Packed with evidence-based information and practical strategies, this toolkit empowers users to promote resilience, healing, and positive outcomes for children and families affected by ACEs. Whether you're a counselor, educator, healthcare provider, or parent, the ACEs Toolkit equips you with the knowledge and tools needed to create supportive environments and mitigate the impact of ACEs on children's well-being.

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Centers for Disease Control and Prevention (CDC)