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Increase your self-awareness, learn coping strategies, and enhance your resiliency.

Perhaps you need a little more than just basic needs and social connectivity. Developing self-awareness, coping strategies, and resilience is an ongoing process that requires Purposeful Intentionality. As you incorporate these skills into your daily life, you're not just overcoming challenges but also building stronger relationships and cultivating a greater sense of well-being. Remember, this journey is self-led, so take a moment to acknowledge and celebrate your progress even to get this far! Each step you take is a testament to your growth. If you need to step back, that's perfectly fine and natural. If you feel the need for more, there's always another step waiting for you!

Psychological research shows us, and our UDCC clinicians have consistently seen that the best way to enhance resilience is to strengthen emotional regulation (e.g., deep breathing, journaling, spending time in nature), change your mindset/thinking (e.g., reframing, positive self-talk, and others), and take time to learn more, such as reading about your specific experiences, cultural background considerations, attending workshops, and others; more on all these considerations below.

Recall that purposeful Intentionality is a journey that requires individual effort, but you're not alone. The community is here to support you. A vast array of resources, books, videos, websites, programs, supports, courses, and more are all waiting to be explored. Take that first step, and you'll be pleasantly surprised by the wealth of knowledge and support available. And if you ever need guidance, we're here to help point the way. Check out the references below for a start, but remember, there is no one-size-fits-all solution. 

Wellness is not one-size-fits-all; we're here to help you find your step! If you have the first two Steps in place and are still looking for more growth, be patient with yourself. Give it some time to take root, you got this. Here are a few more things to consider.

*We'll be adding more info and resources soon!


Perhaps you have some mental health struggles, but you don't think you're pretty ready or need a therapist at this point. Perhaps you want to learn some skills for yourself first; try some things to see if you can address your needs. That's OK; the good people at PsychologyTools.com have amassed resources for you to learn about different mental health and wellness topics. While UD is not affiliated with PsychologyTools, their resources are free and may be of support:


Also, the good people at the Centre for Clinical Interventions (CCI) with the Government of Western Australia have put together free resources for A) Individuals struggling with Mental Health Concerns and B) People supporting others who have mental health struggles. While UD is not affiliated with CCI, these resources are free and may be of support. You don't have to use these resources, as many other amazing resources exist. This is just the most comprehensive list that addresses multiple struggles in one spot.

Self-Help Modules:

Supporting others:



  • Calm: This popular app provides a wide range of tools for emotional regulation, including guided meditations, sleep stories, breathing exercises, and masterclasses on topics like happiness and well-being. Calm is versatile and offers high-quality content, **though some features require a subscription.
  • The Zones of Regulation: This framework and curriculum help individuals gain skills in consciously regulating their behaviors, emotions, and alertness. The Exploring Emotions app reinforces The Zones framework, offering features to address self-regulation needs.
  • Headspace: This meditation app is customized for different age groups, including children and adults. It focuses on five themes: Calm, Focus, Kindness, Sleep, and Wake Up. Headspace is particularly useful for practicing mindfulness alongside your child.
  • MyLife: This website and app offer free meditations and mindfulness activities, with separate sections for younger teens/young adults.

*Apps not affiliated with UD, for reference only - there are many others; these are just some of the more popular apps.
**Check the App Store for these or other similar resources.

Spiritual Wellbeing

Campus Ministry offers different opportunities to learn, experience, and develop your spiritual life. Are you not Catholic or Christian? That's OK; they are here for you, too. They can set you up with prayer space and walk alongside you on your path toward spiritual well-being.
Those who are Catholic or curious about the Catholic Faith have different programs, such as RCIA, to learn more about the Faith. Check out the list of their ministries to see how you can deepen your religious and spiritual well-being. You may also ask them if they have any written materials, programs, websites, or other resources that you can delve further into your faith as it relates to your own experience. 


UD hosts many events around campus that can help develop many different skills. Stay connected with the community and take advantage of the opportunities that are available to you while you have them!

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Wellness Mapping Steps and Purposeful Intentionality Materials ©2023, The Mental Well, PLLC. All rights reserved and used with permission.
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