Emotional Wellbeing

Emotional Wellbeing is highly complex and often participates in reciprocal feedback loops with the other seven dimensions of well-being. One should consider their emotional Wellbeing practice and a journey without a fixed destination. Emotional Wellbeing is personally defined. Elements of self-efficacy, resilience, self-regulation/control, decreasing alexithymia, observing cognitive distortions, and shifting those patterns, among others.

…do not distress yourself with dark imaginings. Many fears are born of fatigue and loneliness. Beyond a wholesome discipline, be gentle with yourself. You are a child of the universe no less than the tress and the stars; you have a right to be here…

— Disiderata, n.d.

The Link Between Emotional Wellbeing and Mental Health

Being emotionally healthy doesn't mean you are happy 24/7. Instead, allow yourself to experience a range of emotions, and don't judge yourself. Mental health suffers if you judge yourself for your feelings or experience unpleasant emotions (sadness, frustration, anger, etc.) for extended periods. Acknowledge your emotions and address what's going on in life to cause them. Understand myths and facts about mental health.

Self Discovery

The first step to positive mental health is destigmatizing mental and behavioral illness. "Seeking help is a sign of strength, not weakness," says Ryan Leaf, the presenter of the above webinar. Leaf is a mental health advocate and former Coug and NFL football player. 

  • Stress Management

    Stress Management

    Stress is a part of everyone's lives, and in excess, stress can negatively affect our well-being, but can enhance well-being if in a manageable amount. 

    There are many ways you can manage stress, such as:  

     

    Below you will find ways to manage your stress to help enhance your overall well-being!

    This Ted-Ed video, on the right, will further detail how chronic stress affects your brain.

    Recognizing your stress 

    We all experience stress in different ways and at different times in our lives. By first taking the time to understand where your stress is coming from and the way stress affects your mind and your body, you are better able to cope with the stress you have or take steps to avoid those sources of stress.

    Staying active

    Exercise, is a great way to manage your stress and feel better, whether it is taking the time to do some yoga, go on a walk or run, or do some strength training. Check out the mental health section of Physical Wellbeing to learn how a healthy amount of stress can make you stronger. 

    Taking time to relax

    When you are experiencing stress, it is important to take time to relax in ways that work for you, such as listening to music or reading a good book. You can also try doing breathing exercises, yoga, mindfulness, or other forms of self-care.

    You can also check out by texting “@STRESS” to (844)486-0046 to get weekly texts to receive tips and resources for managing your stress.

    Cougar Health Services also offers some additional tips on relieving stress.

    Managing time

    Using your time wisely will help you avoid harmful levels of stress. Some of the things you can do to manage your time as an online student can include:

    • Plan ahead by creating a schedule of school-related tasks, work, and other daily tasks, including breaks.
    • Focus on one task at a time and set time limits for what you are doing.
    • Stop distractions using a timer app like the Focus Keeper or Flora.

    More Video Resources on Reducing Stress

    Behind Happy Faces

    with Ross Szabo. An inspirational talk, empowering you to strengthen your mental health and reduce the stigma of illness.

    Fear Less, Do More

    with Michelle Poler. She shows how to challenge your comfort zone to tap into your full potential.

    Choose Happy

    with Brenda Cleaver. You’ll learn how to embrace gratitude and ambition simultaneously, how to identify what you have and what you need.

    Pro-tips

    with Bogdan Goncharuk. You will learn about the barriers to time management and how to overcome those barriers.

    Box Breathing 

    with Dora Kamau from Headspace.

    Belly Breathing

    with Dora Kamau from Headspace

    Guided Mini Meditation

    from Headspace.

  • Local Resources

    We know most WSU Global Students are still in Washington State. We've found resources in some common locations here. Further down the page, you will find resources in other locations. 

    National/International

    9-1-1 Emergency Contact Numbers Abroad
    U.S. consular officers are located at over 260 Foreign Service posts abroad. There are also consular officers in 46 foreign cities without U.S. embassies or consulates. They’re ready to provide assistance if you need it. From the U.S. or Canada, call 1-888-407-4747, or from overseas call 202-501-4444.

    Crisis Text Line
    Text "HOME" to 741741, Text "STEVE" to 741741 for support specific to individuals of color 

    Trevor Lifeline (LGBTQ+)  (The Trevor Project): 866-488-7386 or test START to 678678 

    Trans Lifeline: 877-565-8860

    Blackline (BIPOC Hotline): 800-604-5841

    National Domestic Violence Hotline 1-800-799-7233
    Provides confidential and free support to victims of domestic violence 24 hours a day.  Advocates can provide information on safety planning and local resources, as well as provide referral services.

    National Suicide Prevention Lifeline 
    1-800-273-8255

    Rape, Abuse, & Incest National Network (RAINN) 1-800-656-HOPE
    Operates the National Sexual Assault Hotline (1-800-656-HOPE) which provides free, confidential services 24 hours a day.  RAINN also partners with many local rape crisis centers across the country and operates the DoD Safe Helpline 
    (1-877-995-5247) for the Department of Defense.  Information about local counseling centers and victim advocates can also be found on their website.

    U.S. Department of State - Help for U.S. Citizens of Crime Overseas
    Consular officers, agents, and staff work with crime victims and help them with the local police and medical systems.  Overseas Citizens Services will stay in touch with family members in the United States and help provide U.S.-based resources for the victim when possible.  From the U.S. or Canada, call 1-888-407-4747, or from overseas call 202-501-4444.

    U.S. Department of State - Travel Information by Regions
    The State Department’s Office of American Services and Crisis Management (ACS) administers the Consular Information Program, which informs the public of conditions abroad that may affect their safety and security.  Country Specific Information, Travel Alerts, and Travel Warnings are vital parts of this program.

     

    Other Mental Health Resources 

    • SAMSHA (Substance Abuse and Mental Health Services Administration): 1-800-662-HELP (1-800-662-4357) 
    • NAMI (National Alliance on Mental Illness): 800-950-NAMI (800-950-6264) 
  • Mobile Resources

    Mental Health and Well-being

    Anytime. Anywhere. For All Students.

    Regardless of where you are with your own mental health, these resources can help. They are for any student who is

    • proactively seeking ways to maintain their health, 
    • deciding whether they need or want professional help,  
    • waiting for or in between appointments with a mental health professional,  
    • or those who just need an occasional check-in or reminder. 

    These services are made for YOU. You may need them once, you may need them all the time. Whatever works for you. 

     

    WellTrack HelpNow: Support for each WSU campus

    Global Campus Crisis support: 509-335-2360 

    Additional Global Campus Resources

    WellTrack Boost

    WellTrack is an online self-directed therapy experience for managing depression and anxiety. WellTrack can be used as a self-help tool or in combination with counseling.

    The WellTrack companion app, MoodCheck,  allows you to monitor your mood throughout the day and connect to what influences your mood. Download the MoodCheck app for iOS and Android.

    WellTrack features a wellness assessment that students can take once or as needed, to help them understand how their daily activities are connected to how they feel.

    WellTrack includes structured sections on managing depression and anxiety, tools and resources to deal with these issues, relaxation exercises, simulated situations to deal with specific concerns (including public speaking), and a “Zen Room” to assist with meditation.

    Get Started with WellTrack here: wsu.welltrack.com

     

    Togetherall

    Whether you’re struggling to cope, feeling low, or just need a place to talk, Togetherall can help you explore your feelings in a safe, supportive environment. 

    What is Togetherall, and what resources can I find there? 

    • An anonymous community where members can share how they're feeling and support each other.
    • Accessible and clinically managed by trained professionals 24 hours a day, 365 days a year
    • Self-assessments & recommended resources 
    • Creative tools to help express how you’re feeling 
    • Wide range of self-guided courses to do at your own pace

    Welltrack Connect: The Shrink Space

    WSU has partnered with The Shrink Space to help you connect with off-campus mental health care providers who can meet your particular needs. Search for providers within your local network, as well as a nationwide network of providers who work with college and graduate students. 

    The Shrink Space allows you to search for providers in your area, based on specialties, therapist identities, insurance/cost, and more.

    Visit theshrinkspace.com/signup

    1. Select “Sign up with university SSO"
    2. Select "Washington State University"
    3. Enter WSU Email and Password. Select "Log In"

    Search our tailored directory of off-campus therapists specialized in student mental health