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https://drive.google.com/file/d/1SiXGRul5wNUF2VnV-zpLorelMX8x0Rqviewf/

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Self-Care Resources for Teachers Handout

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Self-Care Resources for Teachers Handout

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https://drive.google.com/file/d/1W83wg27H63g6ecwEATH7PEAMw2ffvGSA/view

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Mindful Movement meditation videos are very helpful to de-stress.

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Experience Inner Tranquility with This Short Calming Meditation

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I try the District Wellness challenges. I don't always meet my goals, but trying helps me pay more attention to my health

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Calm is the #1 app for sleep and meditation. Join the millions experiencing better sleep, lower stress, and less anxiety.

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Self Help apps can be a great thing to incorporate into your regular routine or to just use as needed in specific situations.
Please note: These apps are not meant to replace the use of professional help. Rutgers University does not endorse any of these self-help apps.
Exam Stress

Breathe2Relax

Breathe2Relax assists the user in learning the stress management skill of diaphragmatic breathing, which is also known as "deep breathing".

Relax Melodies

Relax Melodies provides melodies to help relax or sleep. This app also provides simple, guided meditations.

Mindfulness Meditation

HeadSpace

Guides the user through brief (10-minute), mindfulness meditations. After the free trial, the app costs $12.99 per month.

Mindfulness Coach

Mindfulness Coach was developed by the US Department of Veteran Affairs. This app offers information about mindfulness, mindfulness exercises, and a tracking log to optimize mindfulness meditation practice. It is not currently available for Android phones.

Stress Management & Relaxation Apps

In addition to mindfulness meditation, a variety of other self-help apps have been developed to assist with stress management and relaxation.

Cope with Moods and Change Negative Thinking Patterns

Cognitive-behavioral therapy (CBT) research indicates that negative thought patterns often lead to feelings of sadness, anxiety, and stress. The following apps were designed to target and change such thinking patterns.

What's Up

What's Up was designed to teach users CBT strategies to evaluate and change negative thinking patterns.
Google Play website: Track Mood Changes
It may be useful to track and monitor your mood, in order to better understand how your mood may fluctuate across time. Such monitoring is also helpful when developing an awareness of what activities or events lead to both helpful and unhelpful changes in your mood.

T2 Mood Tracker

T2 Mood Tracker allows users to track and monitor their mood. In addition to tracking mood, users can also create items so that they can track their progress in unique areas (e.g., exercising more, completing homework more regularly, etc.).

Self-Help for Posttraumatic Stress Disorder

Posttraumatic Stress Disorder (PTSD) is a disorder that individuals may develop after experiencing a traumatic event. While only a mental health professional can properly diagnose PTSD, individuals may find it useful to learn more about PTSD with assistance from an app.

PTSD Coach

PTSD Coach was created by the United States Department of Veteran Affairs' National Center for PTSD and the United States Department of Defense's National Center for Telehealth & Technology. This app provides users with education about PTSD, information about professional care, a self-assessment for PTSD, opportunities to find support, and self-help tools to help users manage the stresses of daily life with PTSD.

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Self Help apps can be a great thing to incorporate into your regular routine or to just use as needed in specific situations. Please note: These apps are not meant to replace the use of professional help. Rutgers University does not endorse any of these self-help apps.

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Rutgers University Meditation and Mindfulness

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Rutgers University Meditation and Mindfulness

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Mindfulness is the caring, compassionate, non-judgmental, non-reactive awareness of our own experience, our thoughts, our emotions, our physical sensations, and the world around us. Mindfulness arises "through paying attention, on purpose, in the present moment, non-judgmentally" (Jon Kabat-Zinn).

Meditation practices are exercises we do in order to build the skill of mindfulness awareness.

When meditation is practiced regularly, meditators find that they are able to handle everyday stress and challenges in a calmer, less reactive manner. Our problems and difficulties are seen from a new perspective. Relationships at home and work are improved.

When we become more mindful we are better able to:

Be less reactive to stress

Cope with anxiety

Reduce depression symptoms and rumination

Cope with chronic illness

Cope with chronic pain

Reduce emotional reactivity

Be more flexible cognitively

Improve relationship satisfaction

Improve concentration

Improve satisfaction with our body image

Know ourselves better

Mindfulness Meditation at Rutgers University

CAPS offers several mindfulness-based groups and workshops for students, faculty, and staff members of Rutgers in New Brunswick/Piscataway. Please contact the main CAPS office on College Avenue at 848-932-7884 for information on current mindfulness-based group and workshop offerings. Or contact Dr. Siobhán Gibbons at siobhang@echo.rutgers.edu

View this semester's schedule of Mindfulness Meditation Noon Workshops. Workshops are free and open to all.

Learn about our Mindfulness-Based Stress Reduction Course.

Guided Relaxation Exercises

Relaxation exercises are a great way to help with stress management. Relaxation isn't just about attaining peace of mind or enjoying an activity or hobby. It is a process that decreases the effects of stress on your mind and body. Relaxation exercises can help you manage your everyday stress. Relaxation exercises also are generally free or low cost, pose little risk and can be done just about anywhere.

To get the most benefit, use relaxation exercises along with other positive coping methods, such as exercising, getting enough sleep, and reaching out to supportive family and friends.

↓ scroll playlist to view more tracks ↓

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Mindfulness is the caring, compassionate, non-judgmental, non-reactive awareness of our own experience, our thoughts, our emotions, our physical sensations, and the world around us. Mindfulness arises "through paying attention, on purpose, in the present moment, non-judgmentally" (Jon Kabat-Zinn). Meditation practices are exercises we do in order to build the skill of mindfulness awareness.