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Well-being Tools and Resources Page

SCC Quick Reference Wellness Guides

Use this page as a reference with some helpful hints you can take with you wherever you go throughout your day!

Scroll down to see each of the seven call outs on the page.

Breathe

Breathe

• Take a deep breath in for a count of 5.
• Hold it for a count of 4.
• Exhale for a count of 6.
• Repeat the above, three or four times, increasing the counts by 1 each time.
• Pause to check-in with yourself.
• Begin again and repeat the whole cycle as needed.

Can't Sleep? Try These Helpful Hints!

Can't Sleep? Try These Helpful Hints!

• Get to sleep and wake up at about the same time every day to help your body to GET INTO A ROUTINE.
• AVOID LONG NAPS during the daytime.
• EXERCISE and soak in some sunshine during the day.
• Make sure you are COMFORTABLE and your room is relatively quiet, dark, and cool.
• BREATHE in for a count of 4, hold for a count of 7, release to a count of 8.
• WRITE DOWN YOUR THOUGHTS if your mind is racing and be sure to include anything that went well during your day.
• Visualize things that make you HAPPY.
• AVOID CHECKING the time.
• Offer yourself some comfort if feeling stressed "I WILL BE OK TOMORROW!"

How to Stay Organized

How to Stay Organized

• Keep one notebook for everything.
• Set goals for every day.
• Break big projects into little tasks.
• Be alone when you need to focus.
• Always have your planner with you.
• Hide your phone when you are busy.
• Avoid multi-tasking.

5-4-3-2-1

5-4-3-2-1

Name 5 things I see
Name 5 things I hear
Name 5 things I feel

Name 4 things I see
Name 4 things I hear
Name 4 things I feel

Name 3 things I see
Name 3 things I hear
Name 3 things I feel

Name 2 things I see
Name 2 things I hear
Name 2 things I feel

Name 1 thing I see
Name 1 thing I hear
Name 1 thing I feel

How to Talk Yourself Through a Panic Attack

How to Talk Yourself Through a Panic Attack

• I KNOW....
...that I am safe right now.
...that this will fade away.
...this is a natural response.
...I am not in danger.
...a panic attack can't hurt me.
...that I am getting enough air.
...that I am starting to relax.
...I feel calmer.

• I KNOW I AM GOING TO BE OKAY.

Warning Signs of Depression

Warning Signs of Depression

• Persistently low mood.
• Feeling pessimistic.
• Feeling Hopeless.
• Feeling anxious or tense.
• Withdrawing from social engagements, family, school or work.
• Sleep problems.
• Losing interest in doing things one used to enjoy.

Coping with Grief & Loss

Coping with Grief & Loss

• No right/wrong way to do it.
• Acknowledge the pain.
• Create a simple, daily routine.
• Connect with others.
• Write down your feelings.
• Move, eat, sleep.
• Collect memories.
• Be patient with yourself.