Life Hacks

1. Register for and log in to WellTrack Boost
2. Complete a Mood Check
3. Select "Assessment" and complete a Wellness Assessment
4. Open the "Series" option and take a tour of some videos
5. Open "Tools" and take a few minutes to test out each option
6. Extra Credit Suggestion: Via Canvas upload or email to instructor, write a summary describing 3 takeaways from your tour of WellTrack Boost and identify how you will apply what you have learned to your wellness lifestyle
7. Check out the CAPS Resource Library
8. Review videos based on topic areas of interest
9. Extra Credit Suggestion: Via Canvas upload or email to instructor, write a summary describing a new skill or fact you learned, and how you plan to apply it in your regular wellness routine
10. Visit the CAPS Self-Care Services webpage
11. Review participation-based support options, such as Nurture in Nature, Life Hacks: Live!, Mind Gym, and Pop-Up Stations.
12. Identify at least one of these engaging wellness option to participate in
13. Extra Credit Suggestion: Via Canvas upload or email to instructor, record a brief video or audio clip of yourself educating or demonstrating how to apply a new skill you have learned
14. Visit the CAPS Community Education and Outreach webpage
15. Identify a Mental Health Awareness Program or Event to participate in this semester
16. Extra Credit Suggestion: Record a brief podcast-style audio clip designed to engage others in a new topic or skill you encountered 

1. Register for and log in to WellTrack Boost
   1. Select "Courses" & complete the course titled "Anxiety and Stress"
   2. Select "Tools"
   3. Complete the Cognitive Distortions Quiz
   4. Make a Thought Diary Entry
   5. Enter the Zen Room, then personalize and complete a meditation
      1. Extra Credit Suggestion: Via Canvas upload or email to instructor, write a summary describing 3 strategies you learned for coping with anxiety
2. Attend a free wellness session with Health Promotion and Wellness.
   1. Extra Credit Suggestion: Via Canvas upload or email to instructor, write a summary describing 3 wellness-enhancing or anxiety-reduction strategies you learned
3. Attend a free Health Promotion and Wellness Program
   1. Extra Credit Suggestion: Via Canvas upload or email to instructor, write a summary describing 3 wellness-enhancing or anxiety-reduction strategies you learned
4. Watch the videos about Self-Care Basics in the CAPS Resource Library.
   1. Extra Credit Suggestion: Via Canvas upload or email to instructor, write a summary describing 3 strategies you learned 

1. Coming to a large campus can be overwhelming. It can be helpful to identify and work toward goals in order to make meaningful connections and feel more at home. In this 10-minute video, CAPS clinician Jason Yoder offers ideas for increasing your belonging and creating authentic connections.
   1. Extra Credit Suggestion: Via Canvas upload or email to instructor, write out 3 next steps you can take based on the connections video
2. WOOP goals can help make your efforts to connect more intentional and effective. Watch the 3-minute video on the WOOP website for more information. Then go practice thinking through a goal using WOOP principles using this guide.
   1. Extra Credit Suggestion: Via Canvas upload or email to instructor, write a summary describing your own WOOP goal (this could be around connection or something else that you would like to grow toward
3. Visit the Student Org management system, Discover, to explore the many options available at your campus
   1. Extra Credit Suggestion: Via Canvas upload or email to instructor, share 3-5 clubs/orgs that you’re interested in learning more about, and how they intersect with your plan for connection 

1. The “Golden Girl” problem refers to the belief that body image and eating disorder concerns only affect young, White women of high socioeconomic status. This is a harmful belief as some individuals from minoritized or underrepresented identities may be at increased risk for experiencing body image concerns. The examples below are an introduction to increased awareness of body image concerns across diverse identity groups. However, it is important to emphasize that body image and eating concerns have no boundaries and impact individuals from all identity groups.
   1. Individuals of racial/ethnic minority status report similar rates of body dissatisfaction as their White peers. Review this article to learn more about the relationship between race/ethnicity and body image concerns.
   2. The “Golden Girl” problem also perpetuates the stigma of body image concerns held among men. Review this podcast to learn more about men and body image.
   3. Men who identify as sexual minorities may also be at increased risk for body image concerns, as research shows that they report greater body dissatisfaction than heterosexual men.
   4. Research conducted by the Trevor Project shows that LGBTQ+ individuals report higher rates of body dissatisfaction and eating disorders than their peers. Transgender and nonbinary individuals may experience gender dysphoria or attempt to change their body to better match their gender identity.
   5. Research shows that individuals of lower socioeconomic status are more likely to report body image and eating disorder concerns than individuals of higher socioeconomic status. This article also discusses the important finding that individuals with multiple marginalized identities are disproportionately impacted by body image and eating disorder concerns.
      1. Extra Credit Suggestion: Via Canvas upload or email to instructor, create a mock social media post to increase awareness of the “Golden Girl” stereotype by centering identities you may not typically see in discussions of body image on social media. Note: it is not required to post this to your social media.
      2. Extra Credit Suggestion: Via Canvas upload or email to instructor, write a summary of your takeaways regarding the intersection of identity and body image, including a discussion on ways to challenge the stereotypes we see about who is impacted by body image concerns.
2. It is a common experience to fluctuate in how you view or feel about your body!
   1. In this 8-minute video, learn about body liberation by author Chrissy King, who shares her experience with negative body image and how she strives to overcome this by focusing on self-compassion and acknowledging that we are inherently worthy, despite what our body looks like.
   2. This video highlights the importance of talking to yourself with kindness and compassion. View these Affirmation Journal Prompts to identify ways to talk to yourself with more compassion or select a Self-Compassion Exercise to practice from this list.
      1. Extra Credit Suggestion: Complete either the Affirmation Journal Prompts exercise and practice saying these affirmations to yourself or select a Self-Compassion Exercise to practice. Via Canvas upload or email to instructor, write a summary describing your experience completing this exercise and reflect on ways you can nurture self-compassion moving forward. Note: if completing the Affirmation Journal Prompts, it is not required to share your affirmations in your submission summary.
3. One way of approaching body dissatisfaction and eating concerns is through the Health at Every Size (HAES) model. This model aims to promote acceptance of size diversity, end weight-based discrimination, and challenge cultural messages related to dieting and the ideal body size.
   1. Review this article or this website to learn more about the outcomes associated with the HAES model, how to utilize these principles in your daily life, and how it may improve body image.
      1. Extra Credit Suggestion: Via Canvas upload or email to instructor, identify at least three ways you can implement HAES principles into your daily life.
   2. Being attuned to your emotions and emotional needs are an important way to create meaning in your life and can protect against body image concerns. Take a deep breath then look at this feelings wheel. What are you feeling? What are you needing to feel fulfilled?
      1. Extra Credit Suggestion: Via Canvas upload or email to instructor, express in writing, audio, or art your takeaways from this emotion check-in exercise. 

1. Want help setting goals, taking steps, caring for yourself, identifying your priorities, and sustaining motivation as you go? In this video CAPS clinicians take you on a journey to practice strategies that can guide you toward actualizing the outcomes you would like to have in your life.
   1. Extra Credit Suggestion: Quizzes are embedded throughout the 40-minute video. Have students complete the full video with quizzes and upload a screenshot of the final "Submitted" screen with their quiz score to Canvas. It is recommended to have students send a full screenshot that includes the date, time, and image of the "Submitted" screen.
2. Watch the videos about Attention, Focus, and Motivation in the CAPS Resource Library.
   1. Extra Credit Suggestion: Via Canvas upload or email to instructor, write a summary describing 3 strategies you learned
3. Register for and log in to WellTrack Boost
   1. Select "Tools"
   2. Schedule weekly activities with the Activity Scheduler
   3. Rate your reactions to the activities with Fun Achievement
      1. Extra Credit Suggestion: Via Canvas upload or email to instructor, write a summary describing  your goal setting and follow-through process 

1. Cannabis today is very different from weed in the past. Read here to learn more about today’s high-potency cannabis. Delta-8 is a relatively new product similar to and different from traditional cannabis products.
   1. Extra Credit Suggestion: Create an infographic or brief video explaining how cannabis today differs from the past.
2. You may find yourself trying to help someone with a difficult reaction to cannabis. Learn about the Amnesty Policy at Penn State if someone is in medical trouble from substances. Here are tips to help someone experiencing an unpleasant reaction.
   1. Extra Credit Suggestion: Write a plan with at least three ideas for how you can help someone having a negative reaction to cannabis.
3. Many believe that cannabis is “not addictive.” While different substances have unique use patterns, a diagnosable Cannabis Use Disorder (CUD) is real, and people who try to quit often experience withdrawal. Key fact: the worst withdrawal is over in about a week.
4. People use cannabis for many reasons, like getting help with sleep or anxiety. Unfortunately, heavy use can backfire and cause more issues in these areas. Read here about the effects on sleep, or watch this 5-minute video about cannabis and anxiety
5. Making informed decisions about substances is part of good self-care.  One cost to consider is related to the legal and policy consequences of use. Check here to understand the policies and laws related to cannabis at Penn State.
6. Explore resources at Penn State and beyond here

1. Many believe heavy drinking in college is normal – and different from having a diagnosable use disorder. While different substances have unique use patterns, it is possible to have Alcohol Use Disorder (AUD) during college. Read here about AUD.
2. However, many college students do not drink at all, and most do not drink heavily. Read more here and learn how to reduce the harms of drinking in college.
   • Extra Credit Suggestion:  Create an infographic or brief video explaining the symptoms of alcohol use disorder and include a list of three ways to reduce the harms of drinking.
3. If someone drinks too much and is in trouble – sleeping it off is not the answer. Watch this 1-minute video from the University of Arizona to understand what to do in an alcohol emergency. And learn more about the Responsible Action Protocol.
   • Extra Credit Suggestion: Write a plan with at least three ideas from this video to help someone with alcohol poisoning.
4. Making informed decisions about substance use is part of good self-care.  One cost to consider is related to the legal and policy consequences of use. Check here to understand the policies and laws related to alcohol use at Penn State.
5. While there is not a 100% safe way to use alcohol, read about the National Institute on Alcohol Abuse and Alcoholism’s definition of “Drinking in Moderation”
6. Here are free resources if you or someone you know wants help managing alcohol use.

1. Commonly known as “impostor syndrome,” impostor phenomenon (or feeling like you are a fraud and that others are more capable or deserving) is not a clinical syndrome or diagnosis. In this 4-minute video, learn more about impostor phenomenon, how it is universally experienced, and how it often show up for college students.
   • Extra Credit Suggestion: Via Canvas upload or email to instructor, draw a Venn diagram of your genuine/actual self and your projected self (i.e. how you present to others when you feel like an impostor). List at least 5 characteristics of each “self” in the respective circles, as well as features shared by both in the center/overlap.
2. This form of self-doubt is a common experience!
   1. Review articles where musicians, television stars, social media stars, and other celebrities who perform for a living get real about their lived experiences with impostor phenomenon.
   2. Listen to the 30-minute podcast, Speaking of Psychology: How to Overcome Feeling Like an Impostor.
      • Extra Credit Suggestion: Via Canvas upload or email to instructor, select an article and list at least three takeaways about coping with impostor phenomenon.
3. People from minority or underrepresented identities have particularly high risk for experiencing impostor phenomenon. Because of the documented bias and exclusion faced by people in this community, feeling like an outsider is a common reality in their daily lives.
   1. Watch Dena Simmons speak about how students of color confront impostor phenomenon.
   2. Search the Penn State Library for the term “Safe Spaces and Brave Spaces.” Review articles or book chapters that define and describe these terms. You are encouraged to review the options and find the literature that speaks to you.
      • Extra Credit Suggestion: Via Canvas upload or email to instructor, answer the following: “How can an environment foster learning and growth by being emotionally and physically safe? What is a safe space vs. a brave space? How are these related to impostor phenomenon? How will you use this information in the future?”
4. One way of combatting impostor phenomenon is to connect with others in genuine and meaningful ways. You may be surprised to learn that others may share the feeling of being an impostor.
5. ​​​​​​​Do you find yourself returning to unhelpful thoughts about being a fraud? Challenge your unhelpful thoughts with this guided strategy:
   1. Register for and log in to WellTrack Boost
      1. Select "Tools"
         1. Complete the Cognitive Distortions Quiz
         2. Make a Thought Diary Entry
         3. Enter the Zen Room, then personalize and complete a meditation
            • Extra Credit Suggestion: Via Canvas upload or email to instructor, write a summary describing 3 strategies you learned for coping with unhelpful thoughts of being an impostor.

1. Sociopolitical stress includes “feelings and experiences that stem from awareness of, exposure to, and/or involvement in political events and phenomena.” This encompasses experiences ranging from tense election seasons through warfare. This website, webinar, and its supplemental video, summarize common coping strategies and resources for managing sociopolitical stress that will be reviewed in greater depth in this Life Hack Kit.

   What’s the deal with distress in general? Human bodies and minds are wired for survival and avoiding discomfort, so naturally our brain is on high alert and preparing for possible future scenarios that might lead to danger. To protect us from danger, the brain interprets icky stuff that makes us uncomfortable (like completing a class assignment) as something that might point to danger, even if it’s something completely safe. This is when we start to notice uncomfortable feelings like anxiety, worry, fear, irritability, frustration, sadness, discouraged, and more.

   • Extra Credit Suggestion: Via Canvas upload or email to instructor, create a mock social media post encouraging college students to manage sociopolitical stress using concepts based on the website and video above.
2. Your body has basic needs that, when met, can set you up for stress management success. This podcast highlights the concept of HALT, an acronym that stands for a series of basic needs and an action step to take (HALT!) when one of these needs is unmet:
   1. Hungry/Hydrated
   2. Angry/Anxious
   3. Lonely
   4. Tired
   • Extra Credit Suggestion: Via Canvas upload or email to instructor, for each element of HALT, list one example of how someone can manage that basic need on a regular basis. And then list one example of how someone can manage each basic need when in a moment of tension or distress.
3. Acknowledging your feelings doesn’t mean you have to be okay with them, or even agree with them! Human emotions are complex and give us signals about survival and safety. Sometimes they’re on overdrive and sometimes they’re a bit muted. Either way, whether emotional sensations are comfortable or uncomfortable, they are there to protect you. It can help to simply name and acknowledge these feelings in a moment without judgment and without intending to change those feelings- just leave them be. This reduces the risk of uncomfortable feelings growing, expanding, and boiling over in an unhelpful way (see “Angry/Anxious” from the section above!).
   • Extra Credit Suggestion: Use WellTrack Boost (free with your Penn State email) to track your emotions for at least 4 days through the Mood Check section. Then, via Canvas upload or email to instructor, write a brief reflection of any patterns you notice.
4. The mental and physical health benefits of feeling a sense of belonging, connection, and community abound. Social connections with other people can be a useful element of this: spending time with people you trust in a space where you can be your authentic self is rejuvenating and builds resilience. There are other ways to feel a deep sense of connection and belonging too: through nature, spirituality, reading, storytelling, writing, music and other arts, and so much more. 
   
   Find what sparks connection for you. Not sure where to begin? Try a guided CAPS Nurture in Nature experience or visit the Nature and Art Rx webpage for a wealth of opportunities. CAPS also offers a drop-in series, Life Hack: LIVE!, which focuses on enhancing connection and belonging within yourself and among your surrounding world.
   • Extra Credit Suggestion: Engage with a Nurture in Nature experience, Nature and Art Rx opportunity, or other method of connection (social, cultural, or beyond). Then, via Canvas upload or email to instructor, share a journal entry about your experience.
5. News is faster than ever before thanks to the internet, social media, and apps that send notifications throughout the day. While it may be true that knowledge is power, it is also true that balancing your intake of stressful information is key to emotional wellbeing. Ways to do this include enhancing your media literacy, turning off news notifications, getting a digest email of news at the end of the day, getting “yesterday’s news” from a printed newspaper, and using Screen Time phone settings or parental controls to manage how you spend time on your devices.
   • Extra Credit Suggestion: Via Canvas upload or email to instructor, create a public service announcement (PSA) handout or poster highlighting the benefits of managing news consumption and social media screen time and steps toward making these changes.
6. Engaging in activism efforts can be beneficial: it can enhance a sense of community, build resilience, and provide a sense of empowerment. It can also come with complexities, such as experiences of discrimination, feeling pressured to be active in a certain way, feeling guilt or shame for not being “active enough,” or feeling like a sole representative for your community. There is no “right way” or “best way” to engage in activism. Listen to a podcast or watch a video from Joyfully Just to learn more about how social justice work intersects with self and community. For election-related stress, complete a personal Election Empowerment Plan.
   • Extra Credit Suggestion: Via Canvas upload or email to instructor, write a paragraph reflecting on at least 3 takeaways from a Joyfully Just podcast or video, and then consider how this applies to college students like yourself.
7. Mindful practice brings our bodies and minds to the here-and-now. When our minds are worried about the future or fretting about past events, we are missing out on the present moment. And the present moment is where we have the greatest opportunity to meaningfully learn from our past and make changes that affect the future. 

Why can it feel so difficult to be present? 

Remember in item #1 how your brain is protecting you from danger? That’s why! Your mind is constantly focusing on keeping you safe from future possibilities of danger. How exhausting! Sounds like it’s time to learn how to give your brain a brief mental break and focus on the here-and-now. That’s where mindfulness comes in. Mindfulness is not about having a blank mind or clearing your thoughts. Instead, it’s about nonjudgmentally recognizing your thoughts and feelings as they exist, without trying to change them, and simply leaving them be. It’s about grounding yourself in the present moment through mental visualizations or by using your 5 senses. Mindfulness rewires your brain toward a slower pace so you can make more effective decisions and actions. Instead of jumping to catastrophic conclusions about danger, your brain will learn (with practice!) to pause and assess a situation before taking action.

• Extra Credit Suggestion: Log in to WellTrack Boost (free with your Penn State email) and enter the Zen Room. Personalize a mindful meditation practice by switching the Ambiance and Meditation Type settings. Before each mindfulness practice, write a brief list of current thoughts, feelings, and body sensations you notice. After each mindfulness practice, write another list of thoughts, feelings, and body sensations you notice now. Via Canvas upload or email to instructor, describe your reflections through writing or brief video, as well as anything new you noticed as a result of practicing the exercise. 

As a student leader it can sometimes feel like you are “on” 24/7. It can be common to feel the pressure to have “all” of the answers, make the “right” decisions, and know exactly how to respond to difficult situations. That’s a lot to take on! While it is true you have responsibilities as a leader, it’s important to remember you are human, too. This kit is not something for you to memorize. Instead, it is designed to help you focus on your own wellbeing and know where to turn for information about making effective decisions. It’s recommended to take your time to work through the kit now, take notes about topics relevant to your role, and then save this page so you can refer back to these resources in the future when needed. 

It is recommended to approach each step in order for a balanced experience. Register and log in to WellTrack Boost with your Penn State email address before you begin.

1. First, take a pause and breathe. Visit the WellTrack Boost Zen Room (under “Tools”) and select one of the Deep Breathing meditations (each is 3-4 minutes long). Feel free to try out the ambiance features and personalize your experience!
2. Now, let’s learn more about some of the mental health resources on campus. First, watch the video about CAPS Services and frequently asked questions to learn about support available for students. Commonwealth Campuses have counseling centers and unique sets of treatment resources for students.
   • Extra Credit Suggestion: record what you would say to correct misinformation if you heard someone sharing a misconception about CAPS with others.
3. Check out all of the Self-Care Services and specific resources for students that are available with no call to CAPS required. Routine CAPS programming such as our Nurture in Nature Virtual Trail, Life Hack Kits, and Life Hacks: LIVE! are available to students across all campuses. Unique CAPS outreach programming and partnerships that arise each year are also typically available to students across all campuses.
4. Check in on your basic needs. If you find it difficult to capture enough time to sleep or eat, energy levels are low, stress levels are high, or nicotine and substance use is unhelpful, review free wellness sessions offered by Health Promotion and Wellness to help you realign.
5. Before moving forward, take a few minutes to check in with your values. Complete a Values Card Sort exercise to identify your strongest motivating forces. At the end of this exercise, save a list of your top 3-5 values where you can easily return to them, such as making a note in your phone or keeping a small piece of paper in your wallet. When confronted with challenging situations where you feel unsure how to respond, it can help to return to this list and ask yourself, “Am I acting in alignment with my values?”
   • Extra Credit Suggestion: consider the values card sort exercise alongside your basic needs you considered earlier: are your actions aligning with your values? Open the MyUHS app now and sign up for a free session with Health Promotion and Wellness. Write a summary of your top 5 takeaways from your experience. Bonus points: visit the Relaxation Room and take home some of the resources from the Health Promotion suite to share with your group/class or instructor.
6. Do you anticipate interacting with Penn State students who might be experiencing different types and levels of distress? Learn how to effectively recognize, respond to, and refer students to resources at your Penn State campus with The Red Folder Initiative, a guide to help you support others safely and effectively. The Red Folder toolkit includes a physical folder, the website, and training module through Penn State's Learning Resource Network (LRN).
   • Extra Credit Suggestion: complete the Red Folder Toolkit: upon completing the module, the LRN transcript will demonstrate successful completion of the course.
7. Did you find The Red Folder helpful and want to learn more? If not, that’s okay…. You’ve already done a lot! For those who wish to dive in deeper, more training is available with Question Persuade Refer (QPR) and Mental Health First Aid (MHFA). QPR is emergency response training to support individuals experiencing suicidal thoughts or actions. MHFA programs teach how to recognize and respond to a variety of mental health and substance use concerns. You can express interest in a training as an individual, or request a training for your group.
8. Sit in front of a flat surface with a place a piece of paper and crayon or pencil. Now, visit the CAPS Resource Library and under the “Managing Strong Emotions” category select “One Minute Scribble.” Complete the one-minute scribble exercise along with the video.
   • Extra Credit Suggestion: on the back of your scribble paper, list at least 3 reflections or takeaways from the exercise.
9. Are you starting to feel saturated with new information? Notice any unhelpful, distressing, or unreasonable thoughts and find ways to challenge them by starting a new Thought Diary (under “Tools”) in WellTrack Boost.
10. Remember: you’re not alone! Find ways to connect with other student and campus leaders who can consult about complicated situations. At the same time, find ways to remove your leader hat and engage in a hobby, club, or interest that aligns with your values and is separate from your leadership role.
    • Extra Credit Suggestion: make a list of at least 3 activities you engage in, or are willing to try, that align with your values and are separate from your leadership role.
11. CAPS clinicians are available to consult about how to help a student who may be experiencing mental health concerns, and the Penn State Crisis line is a 24/7 option for expressing concern about a student (1-877-229-6400). Student org leaders, remember that you also have support through Student Leadership and Involvement, and that Student Organization Consultants can provide workshops to enhance connection among members of your group.
    • Extra Credit Suggestion: reflect on the resources you have just practiced for wellbeing (i.e. CAPS virtual library videos, Life Hack Kits, WellTrack Boost tools, values card sort, creating your own self-care plan in The Red Folder LRN module, Health Promotion and Wellness services); make a list of at least 5 scenarios when you would invite other students to explore and participate in these exercises, and what you would say or do to empower them to follow through.

1. Watch our video about CAPS Services and frequently asked questions about the work we do and support available for students.
2. Peruse the CAPS Website
   1. Check out all of the Self-Care Services that are available to students with no call to CAPS required.
   2. Learn about getting started with formal clinical treatment services at CAPS.
   3. Keep a list of Crisis Resources on hand for when you or someone you know experiences a mental health emergency.
   4. CAPS offers information and resources for students with a variety of needs and concerns. See what resources we can offer you!
      • Extra Credit Suggestion: Write down or audio record what you might say if you were to call CAPS to schedule an appointment.
3. Are you a campus leader who works with other students often? Check out The Red Folder, a guide to help you help others safely and effectively. The Red Folder toolkit includes a physical folder, the website, and training module through Penn State's LRN.
   • Extra Credit Suggestion: complete the Red Folder module. The LRN transcript will demonstrate successful completion of the course.