Stress Management

HOURS

  • Stress Management Consultation
  • M and W: 9:00am-3:00pm
    Tu, Th, and F: 10:00am-5:00pm
  • Relaxation Training
  • M-F: 9:00am-5:00pm
  • Wags for Wellness Therapy Dog Visits
  • 1st Monday of every month: 11:00am-1:00pm
    2nd Thursday of every month: 11:00am-1:00pm
    3rd Friday of every month: 1:00pm-3:00pm
  • See locations below

CONTACT

  • Health and Wellness Coordinator

    wilson72@umd.edu

    (301) 314-1493

  • Health Promotion and Wellness Services

    (301) 314-8128

    health@umd.edu

    Emergencies

    911

EMAIL

Stress Management & Self Care

Stress is a part of life. Small amounts of stress can actually serve as a helpful motivator for accomplishing goals. It's not uncommon, though, for stress to become overwhelming, creating unpleasant symptoms and sometimes impacting our daily life. In fact, according to the National College Health Assessment, stress is consistently ranked the number one impediment of academic success at the University of Maryland.

Attending programs, services or events aimed at reducing stress or meeting with a health educator can be a helpful step for many as they work to better understand their individual sources of stress, their own body’s stress response, and ways to manage stress. Free services for students include:

  • Therapy dog visits
  • Individual Stress Management Consultations
  • Individual Relaxation Training

Before You Visit

Appointments are required for Stress Management Consultations and Relaxation Training services.

Drop-ins are welcome for Wags for Wellness Therapy Dog Visits.

If you are experiencing a crisis or urgent concern, or mental health emergency during regular business hours, please visit Mental Health Services at the Health Center or University Health Center or Counseling Center. For after hours assistance you can call (301) 314-7651

SERVICES

Wags for Wellness, Therapy dog visits

testudo with a therapy dogWags for Wellness sessions feature registered therapy animal teams. Each team consists of at least one dog and one human. Each of the volunteer teams has been trained by People. Animals. Love. (PAL) to provide love, connection, companionship, and stress relief.

These therapy dog visits also serve as a great outlet for emotional wellbeing while connecting with other loving pets for our students who may be missing their childhood or family pets.

MONDAY EVENTS
October 7th, 2019 11:00am-1:00pm The Stamp Student Involvement Suite
November 4th, 2019 11:00am-1:00pm The Stamp Student Involvement Suite
December 2nd 11:00am-1:00pm The Stamp Student Involvement Suite
THURSDAY EVENTS
September 12th, 2019 11:00am-1:00pm University Health Center, Ground Floor
October 10th, 2019 11:00am-1:00pm University Health Center, Ground Floor
November 14th, 2019 11:00am-1:00pm University Health Center, Ground Floor
December 12th, 2019 11:00am-1:00pm University Health Center, Ground Floor
FRIDAY EVENTS
September 20th, 2019 1:00pm-3:00pm McKeldin Library Second Floor
October 18th, 2019 1:00pm-3:00pm McKeldin Library Second Floor
November 15th 1:00pm-3:00pm McKeldin Library Second Floor

Stress Management Consultation

Individual consultations, with a health educator, are available to address issues related to stress. Appointments include identifying sources of stress, learning ways to manage stress, goal setting, and skill-building.

Relaxation Training

Meet one-on-one with a health educator to discuss your specific mind and body concerns and practice relaxation techniques. The relaxation techniques that you learn will teach you how to better cope with daily stressful situations. Some of the techniques covered during the appointment include: deep breathing, progressive muscle relaxation, and guided imagery. Biofeedback is used to show immediate results after practicing relaxation techniques.

Tips for Practicing Self Care

Self care is about enhancing your overall well being and taking time to care for yourself. The demands of being a student can sometimes leave people  feeling drained - even when things are going well.  

The eight tips below are just a start. As you practice these skills you'll begin to develop your own personal strategies.

 

Nourish yourself Daily
Listen to your body and discover what healthy habits make you feel better and suit your lifestyle and level of mobility and fitness. Fuel your body with food. Move. Dance. Run. Grab a snack when you need it and nap when it helps you recharge.
Take a Deep Breath
Deep breathing is considered one of the most effective ways to begin relieving stress immediately - and sometimes in as little as 30 seconds or less. For those ready to take deep breathing even further, meditation is a great next step. Meditation can be beneficial in reducing stress, increasing focus, enhancing creativity, and more!
Connect
Connect inwardly and outwardly. Perhaps it is taking a moment to yourselves or maybe it is connecting with those around you. Connect alone. Connect with friends and loved ones. You can even connect with animals. Petting a dog or a cat as been proven to reduce stress levels and increase comfort.
Laugh
Do something every day that makes you laugh. Laughter activates the release of endorphins, the body's natural feel-good hormones. This promotes an overall sense of well-being. Plus, humor's infectious! Once you start laughing, others around you can join in.
Get Some Rest
The National Sleep Foundation recommends young adults get 7-9 hours a sleep a night. Adequate sleep can reduce feelings of stress and improve your immune system. When you sleep your brain is actively working to create new pathways for areas such as memories and new insights.
Treat Yourself
Take time off when you need it. Visit a friend. See a movie. Go for a run. Read a book. Spend the day in your pajamas eating your favorite food and watching Netflix. Honor what feels most authentic to you. This is not selfish. It is rejuvenating.
Express Yourself
Whether its journaling, photography, spoken word, painting, or something in between, conveying your emotions is good for the mind, body, and soul. In fact, expressive writing is not only a way to let creativity flow, its a route to healing - emotionally, physically, and psychologically.
Seek out Healthy Supports
You do not have to wait for others to offer help. You can ask for it. The University of Maryland is filled with healthy supports - from friends and roommates to professional staff. It is OK to go after the support you need in order to thrive.

Health and Wellness Presentation

The Stress Management unit offers both peer educator and professional staff presentations.

  • Visit our Peer Programs page for more information about scheduling a Peer Education presentation or workshop (at least 2 weeks’ notice required).

  • For a professional staff presentation, program, interview, or consultation regarding stress, mental health, or wellness programing or outreach please email wilson72@umd.edu (at least 2 weeks’ notice required).