Wellness Guides

The Wellness Program has created a variety of infographics and toolkits to help you with accessing information and resources quickly and effectively.

Illustrated figure stands in workout attire, holding their ankle behind them in a stretch

Warm Up & Cooldown – Accessible Text

Info on WHY you should be doing BOTH to prevent injury and make you a better performer!

Mental Health Infographics

Performance Anxiety Exercises

  • Emergency Focus Cue
    Create a personally meaningful emergency focus cue to use when something goes awry on stage. This could be a very general cue that can be used with any performance or it could be specific to a particular one. Periodically repeat this cue to yourself as you practice or rehearse, particularly when you feel your mind start to wander. Write your emergency focus cue here:
  • Dealing With Distractions
    Think about a past or upcoming performance. List five possible distractions which have happened to you before or during a practice or performance, or which could possibly happen in the future. These can include distracting situations, events, or thoughts. For each distraction, write out a strategy for how you can refocus yourself. Plan ahead. For each possible situation, what will be the best action for you to take?
    • Distractions:
    • Strategies:
  • Positive Affirmations
    Think of an upcoming performance, formal or informal, and write two or three short sentences of affirmation which express what you want to think, feel, or do. Be sure to keep these sentences optimistic, but truthful and realistic, and construct them using first-person present tense. Try to avoid comparative statements in favor of those which foster personal satisfaction. Write your affirmations here:
Download Exercises as PDF

Tips for Performance Anxiety

  • Prepare: Preparation is important. Anxiety will be worse if you are feeling underprepared.
  • Move: Move in ways that help you relieve physical tension before a performance (warmups, exercise, jumping jacks).
  • Reframe: Reframe anxiousness to positive excitement.
  • Beta Blockers: Beta blockers are often used to reduce symptoms of performance anxiety. While they may reduce physical symptoms, the mental and emotional symptoms are still present. As with any type of medication, beta blockers should only be used in consultation with a doctor and with a prescription.
  • Nutrition: Consider what you eat and drink prior to a performance. Complex carbohydrates (such as whole grain pasta) are digested more slowly and can stave off hunger during a performance. Caffeine may increase nervousness so you might consider limiting your intake.
  • Rehearse: Practice putting yourself in situations where you can practice performing even when you are nervous. The nerves will not go away. What we can do is notice them and be able to play even when we are having those symptoms. Come up with ideas for performing in progressively more stressful situations over time so you can build tolerance.
  • Rest: Getting adequate sleep can help us manage stress and manage intense emotions more effectively. In the days leading up to a performance, clear out your schedule so you can be well rested.

 

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10 Guided Mindfulness Prompts

  • Mindfulness helps integrate the mind and body by directing attention to the present moment. It helps us notice patterns in our thoughts and actions, increasing our self-awareness.
  • Find a comfortable seated position and choose one of the questions below. Take three deep breaths to allow the upper body to relax and the eyes to close. Reflect on the question for 2-3 minutes while continuing to take deep, mindful breaths. Take three deep breaths and gently reopen your eyes. Notice how you feel.
    • What does being calm look like to you?
    • What is at the core of your being as the person you are today? How can you strengthen your connection to this inner core?
    • When was the last time you did something for the very first time?
    • What messages are you giving your inner dialogue? How can you be gentle with yourself today?
    • What was something difficult you faced today? How did you handle it?
    • What is your current energy level? What is possible for you at this level?
    • At this very moment, what do you need the most? How can you start to obtain it within the next five minutes, ten minutes, and thirty minutes?
    • Which parts of your body are most affected by stress? What are some experiences that trigger these sensations? How can you approach yourself with kindness?
    • Which activities are most engaging to you? Why do you think this is?
    • Is there a specific moment you felt particularly present today?
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Self Care Infographics

Journal Prompts to Cope with Stress

Write down all the thoughts that are spinning in your head today. Once you’ve written them on paper, give yourself permission to let the worries aside for a while and come back to journaling later on.

  • The things that help me the most right now are…
  • A few things I can do for self-nourishment are..
  • What words can I use to empower myself?
  • What are three things that are going well for me now? Make a list of small wins.

Think about an activity, or a hobby you do that makes you feel expansive and lifts your mood. Describe how it makes you feel. Think about ways you can do this activity more often.

Find a comfortable seated position and breathe for a few moments. Notice which parts feel open and relaxed, and which ones feel tense. Write down the physical sensations you noticed. How can you let go of the tension you feel?

 

Download Prompts as PDF

Self-Care for Illness-Prevention

Self-Care to Prevent Illness
Emily Hyssong, LMSW

Taking Care of Yourself Might Look Like…

  • Listening to your body: notice your stress levels, tightness, tiredness, or tension.
  • Managing stress levels.
  • Saying “no” to extra responsibilities.
  • Managing your time well.
  • Finding outlets.
  • Reaching out for support.
  • Asking for help.

Not Taking Care of Yourself Might Look Like…

  • Not eating & sleeping regularly.
  • Not asking for what you need.
  • Not practicing self-compassion.
  • Ignoring your limits, over-scheduling, not taking breaks.
  • Not setting boundaries with yourself and others.

Who to ask for help:

  • People you trust
  • CAPS/CAPS SMTD Counselor
  • UHS
  • Wolverine Wellness
  • SMTD Wellness Program
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Self-Care through Boundary-Setting

Setting Boundaries as a Form of Self-Care
Emily Hyssong, LMSW

What are Boundaries?

  • Guidelines, rules, limits that help you feel safe and comfortable in your relationships.
  • They can define the relationship between you and everyone else around you.
  • They can be physical, sexual, material, mental, and emotional based on our needs.
  • They can be evolving, flexible, and based on context.
  • They are all about communicating your needs for healthy interactions.

What does it sound like to communicate your boundaries?

  • “I want to do my best work, and won’t be able to take that project on right now.” (work/time boundary)
  • “I don’t feel comfortable sharing about that.” (emotional boundary)
  • “I don’t want you to use my computer.” (material boundary)
  • “I am not open to hugging at this point.” (physical boundary)

Remember..
Healthy boundaries are always determined by YOU and not by others. Not everyone may agree or understand your boundaries, but that doesn’t mean you shouldn’t have them.

“The root of self-care is setting boundaries: it’s saying no to something in order to say yes to your own, emotional, physical, and mental well-being” – Nedra Glover Tawwab

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For Instructors

Meditation Scripts for Classroom Use

Quick Body Scan

Quick Body Scan
“Welcome! Let’s get started with a quick body scan as we transition to our class/lesson/rehearsal time. Place anything your holding in your hands (e.g. phones, tablets, pencils, instruments, etc.) on your table or on the floor. Lengthen your back and feel both feet on the floor. Let your gaze rest downward, or close your eyes if you are comfortable. Start to notice your breath… the inhalation… the exhalation… Notice your feet on the floor. Feel the weight of your body as it transfers to the ground. With your mind’s eye, travel up one leg, and then the other. Notice any sensations that are coming up.

Perhaps the feeling of your skin on your clothes, your muscles, the temperature around your skin. Shift your attention to your pelvis. Then slowly move up your spine. You might notice its shape, or the way it moves as you breathe. Notice your right shoulder, moving down your right arm all the way to your fingertips. Then the left shoulder, down your left arm down to the fingertips. Bring your attention to the back of your neck, and then your face. Notice the muscles in your face, your tongue, the pressure in your eyes. Move down to your chest.

Notice any movement in the ribs as you breathe. And finally come back to your breath, noticing movements in your belly as you breathe in and out [pause for a moment]. Gently open your eyes if they are closed and take a deeper breath.”

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Breathing Meditation

Breathing Meditation

“Welcome everyone! Let’s get started with a couple of breaths as we transition to our class time. Place anything you’re holding in your hands (e.g. phones, tablets, pencils, etc.) on your table or on the floor. Lengthen your back and feel both feet on the floor. Let your gaze rest downward, or close your eyes if you are comfortable. Start to notice your breath… the inhalation… the exhalation… As you breathe allow for a bit more space for the breath to fill your lungs. Allow the breath to be easy and gentle. A couple of more breaths in this way… [wait]

After the next exhale gently open your eyes if they are closed. Now that we have arrived in this moment, let’s continue with…”

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Mindful Pause

Mindful Pause
“I recognize that everyone has busy days. Let’s take a moment for a mindful pause before moving on to the next item on our agenda. You may close your eyes if you are comfortable, or keep your gaze soft. Focus your attention either on your breath, or an object in the room, or the sounds you are hearing. Stay with what you chose to focus on for a few seconds, simply noticing, without trying to change anything [wait]. Take a deeper breath and gently open your eyes if they are closed.”

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Motivational Interviewing Values & Strategies

Strategies for Supportive Conversations – 

Motivational Interviewing Values:

  • Evocation: Exploring the person’s intrinsic motivation for change and allowing them space to come up with their own solutions.
  • Acceptance: Affirming the person’s strengths and ability to make change.
  • Partnership: Taking a collaborative approach towards finding solutions and supporting the person’s opinions, even if those are different from your own.
  • Compassion: Understanding another person’s perspective without judgment and working towards the best outcome for that person.

Motivational interviewing Strategies:

  • Open-ended questions
  • Affirmations
  • Reflections
  • Summaries
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Strategies for Supportive Conversations

Key Elements of Support

Strategies for Supportive Conversations – Key Elements of Support

  • Body Language
    • Maintain a calm demeanor.
    • A tall, open posture communicates a willingness to listen.
    • Keep a soft gaze and maintain eye contact if the student seems comfortable.
    • Sit at an angle as opposed to across from the student.
    • Nod to express understanding; remain neutral while the student is talking.
  • Language
    • As much as possible, listen without talking or reacting.
      • “Uh-huh”
    • Express empathy.
      • “I hear you.”
      • “That must be really tough on you.”
      • “I’m sorry to hear about what you are going through.
    • Avoid using “you” statements. Rephrase those as “I” statements instead.
    • Keep the tone of your voice calm no matter what the student says.
Download as PDF

Strategies for Supportive Conversations - Written Communication

Strategies for Supportive Conversations

  • Written Communication
    • Express both empathy and support in your email response.
    • If possible, set up an in-person or Zoom meeting, or a phone call to better understand the situation and work together towards a solution.
    • Consider offering 1-2 accommodation options, inviting the student to offer a different solution, if they’ve thought of one, or to choose between the ones you provided.
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Quick Reference Toolkits

Physical Health Toolkit

Nutrition Toolkit

Mental Health & Well-being Toolkit

Physical Health Interactive Toolkit