Student Self-Care Manual

Wellness Education Services
Student
SELF-CARE
Manual
TABLE OF CONTENTS
Trigger Warning: This manual will provide you with helpful tools in order for you to increase awareness of
how your mind and body react to stressors and/or trauma. As a result, during the times of reflection when you
are tuned in to yourself, you may experience triggering thoughts or feelings.
Section I:
DEFINITIONS
Section V:
12 S
RELAXING
Section II:
ACTIVITIES
ELF ASSESSMENTS
Section VI:
PERSONALIZED
22 L
Section III:
ETS START WITH
SOME BASICS
30 E
CURRICULUM
52
Section VII:
68
Section VIII:
76
APPENDIX
Section IV:
ATING HEALTHY
BIBLIOGRAPHY
Credits:
Contents written by Emily M. Olson, MSW
Manual designed by Jeannie Zhang
42
To print a copy of this manual or additional worksheets, please visit

our Stress Reduction page at http://wellnessed.buffalo.edu/stresmgt.
Section 1
Definitions
What does this stuff look like?

There are all sorts of different definitions for how people think and feel about their experiences. Everyone tends to
define stress and trauma responses differently. Here are some of the common distinctions and definitions. Information
on each will be provided in greater detail later in this section.
Mindfulness: A type of awareness in which an individual is fully conscious and in-the-moment. At the time, emotions,
thoughts, and physical sensations are experienced without judgment. It holds the belief cultivating awareness of the self
and the world, being more in-tune with ones mind and body (Christopher & Maris 2010).
Stress: The feeling of anxiety, fear, and/or nervousness over something happening in our everyday life (UB Counseling
Services 2011). Stress can be both good and bad, depending on how a person interprets it.
Trauma: The reaction to a particularly shocking, frightening, or disturbing event. It can manifest in physical behaviors,
such as detachment, withdrawal, mood swings, lack of concentration, and a disruption of normal daily functioning (i.e.
diet and sleeping). It can also result in strong and potentially painful feelings like fear, paranoia, helplessness and loss,
grief, and anger (National Institute of Mental Health 2009).
Compassion Fatigue*: The possible result of caring for survivors of various traumatic or strenuous experiences
over long periods of time (Florida Center for Public Health Preparedness 2004). It is experienced by professionals and
other trained workers who absorb the emotional pain experienced by their clients (Showalter 2010).
*Compassion Fatigue may also be referred to as:
Secondary Traumatic Stress (STS): The sensation of being overwhelmed after constant exposure to
traumatic events through work with another individuals experiences (Figley & Kleber 1995).
Vicarious Trauma (VT): The experience of induced trauma by caregivers that may alter thoughts, feelings,
and beliefs, from exposure to stories and accounts provided by clients (McCann & Pearlman 1990). It is different
from secondary traumatic stress because it is more of a long-term effect of consistent work with trauma
survivors (Zurbriggen 2011).
Burnout: The sensation of being run-down, due to constant exposure to various stressors, which results in
exhaustion, inefficiency of work ethic, and cynicism (Maslach, Schaufeli, & Leiter 2001).
Post-Traumatic Stress Disorder: A type of anxiety disorder that someone can have after witnessing or
exposure to disturbing, dangerous, or painful event anger (National Institute of Mental Health 2009). Severity varies
and may or may not manifest in a person exposed to trauma.
Mindfulness
Mindfulness is simply being aware of what is happening right now without wishing it were different; enjoying the pleasant
without holding on when it changes (which it will); being with the unpleasant without fearing it will always be this way
(which it wont).
- James Baraz
What is mindfulness?
In simple terms, mindfulness is when you allow yourself to connect with your body, and live in the present moment. Its
when you let yourself become aware of how your body feels and reacts to the world around you.
Why is it beneficial?
If you can listen to your body better, its much easier for you to point out what might feel off. According to a study
done by Schure, Christopher, and Christopher (2008), college students who participated in mindfulness activities felt
more capable of understanding their emotions (especially strong or negative ones), were more conscious of their
surroundings, gained a better understanding of themselves, and could reflect on themselves better, culminating in
higher self-confidence overall. Its also been found that students mental health is positively affected, creating relaxing
effects and improving both professionalism and productivity (Shapiro, Brown, & Biegel 2007).
What does it look like?
Mindfulness really is just about being in the moment; focusing on one thing at a time and seeing how it affects you.
How can I be mindful?
Here is a simple exercise (Sanderson 2012) you can practice pretty much anywhere thats comfortable, to help you get
into the groove of being mindful:
Get into a comfortable position that wont cause you discomfort, with your feet on the floor and your back straight
but not tense. Sit very still, breathing normally, in a quiet room or area. Now, pay attention to your thoughts for a few
minutes. Dont try to force thoughts or focus on specific thoughts. Also, dont push thoughts away. Just watch what
your mind generates and the process that it takes between each thought.
If your mind wanders (i.e. you begin to plan the rest of your day), just take notice and guide yourself back to the task.
The same goes for if you begin to judge yourself (Im bad at this, this is a waste of time). Just take notice and go
back to the task. Practice this for five minutes and record in a journal how you felt about the entire process.
Stress
In times of stress, the best thing we can do for each other is to listen with our ears and our hearts and to be assured that our
questions are just as important as our answers.
- Mr. (Fred) Rogers
Stress comes in all shapes and forms. You probably experience different types of stress throughout your entire day.
The important thing to remember is that stress can be good or bad, depending on how you perceive and respond to it.
Whats Considered Stressful?
Stressor: An event that causes feelings of anxiety, fear, nervousness, or worry (UB Counseling Services 2011). It
can be small, like a red light that lasts too long, to something large, like an accident or fight with a friend. Examples of
stressors include:
Major Life Changes
New job/loss of job
Environmental Changes
Death of a loved one
Time pressures
Changing/entering schools
Financial difficulties
Marriage/Divorce
Noises or disruptions
Signs and Symptoms

Physical
Moving to a new place
Cognitive (Thoughts)
Emotional
Behavioral
Fatigue
Confusion
Anxiety
Withdrawal
Headaches
Lost track of time
Feeling overwhelmed
Increased paranoia
Elevated blood pressure
Difficulty with memory/

concentration
Increased irritability/anger
Overeating or lack
of appetite
Sleeping difficulties
Nightmares
Increased apprehension
Acting impulsively
Lower immune system
Low self-esteem
Fear of failure
Teeth-grinding
Perspiration
Constant worrying
Uncertainty
Being easily startled
Digestive problems
Poor problem solving
Increased guilt or grief
Speech difficulties
What Can You Do? (Basics)

For Yourself
Structure your time
For Someone You Know

Listen to them
Monitor eating and sleeping habits
Dont take their negative feelings personally
Become aware of your surroundings
Offer assistance even if they havent asked
Set realistic goals
Give them space or privacy if needed
Become active
Reassure them that feeling stressed is common
Adapted from UB Counseling Services
Trauma
Trauma can come in multiple forms. The two most prominent are Secondary Traumatic Stress and Vicarious
Trauma. These often are used synonymously along with compassion fatigue and/or burnout, although there are some
differences between each.
Secondary Traumatic Stress (STS)
Focus on physical/behavioral symptoms
Vicarious Trauma (VT)

Focus on emotional/cognitive symptoms
More immediate
Builds over time
Anxiety, avoidance, irritability may increase
Inner thoughts, beliefs, values may shift
Can involve relatives/significant others of trauma survivor
Mainly involves direct caregiver or worker with trauma

survivor
(Zurbriggen 2011; Newell & MacNeil 2010 )
Even though they are different, common risk factors exist for both.
Risk Factors (Zurbriggen 2011; Newell & MacNeil 2010 )
What You Can Do (Basics) (Smith, Segal, & Segal 2012)
Personal history of trauma

Younger Age
Lack of educational experience to trauma
High caseloads
Slow Down.
Take a break, cut
back, reflect.
Maladaptive coping skills

Lack of supervision
Blurring boundaries with clients
Get Support.
Turn to friends, family,
and coworkers.
Reevaluate.
Assess your goals,
hopes, and dreams.
One of the most extreme consequences of experiencing traumatic events is developing Post-Traumatic Stress Disorder
(PTSD). Clients can develop it, as well as individuals who work with clients. Keep in mind that not all individuals
who experience trauma develop PTSD. There are certain criteria that need to be met for this disorder. For more
information, go to page 69.
Be careful! Dont confuse secondary traumatic stress or vicarious trauma with burning out!
Burnout
Burnout is a potentially very serious result from working in a stressful environment for a long period of time. Burnout
is different than Vicarious Trauma or Secondary Traumatic Stress due to the fact that it is more process-oriented than
event-oriented, and forms over time. It is all-encompassing; with psychological and physical effects that can cripple an
individual.
The Four Stages of Burnout (James 2013)
I. Enthusiasm. When beginning a job, a person may have high enthusiasm and expectations of him/herself, as well as
the job itself. Having such a rose-tinted view of human services work can very well lead into the next stage.
II. Stagnation. This happens when various needs of the person (financial, personal, career) are not being met. If the
individual views that the organization isnt providing enough positive reinforcement, or if pressures begin to build at a
rate that isnt anticipated, this stage will evolve into the next stage.
III. Frustration. The individual will begin to question the values and effectiveness of the organization, as well as the
impact of his/her own work within it. Pressures continue to build, making the person begin to feel helpless and/or
hopeless, which leads into the final stage.
IV. Apathy. When this stage is reached, the person experiences chronic indifference to his/her situation, little interest
in seeking help with the belief of why bother or whats the point. This is complete burnout.
What Causes Burnout (Barnett & Cooper 2009; Newell & MacNeil 2010; Harr & Moore 2011)
Being overworked
Perfectionism from self or organization
Having little involvement/control in organization
Impatience
Lack of awareness of own reactions to trauma
Lack of support from supervisors/co-workers
Feeling underappreciated
What Burnout Looks Like (Barnett & Cooper 2009; Newell & MacNeil 2010; Harr & Moore 2011; James 2013)
Lack of engagement
Cynicism
Poor coordination
Insomnia or excessive sleeping
Pessimism
Inability to cope
Increased irritability with clients/co-workers
Increased dread of work
Self-criticism
Rapid mood swings
Avoidance and isolation
Increased bouts of depression or anxiety
Constant exhaustion
Over or under eating
Integration of professional and personal roles
Loss of enjoyment
Suicidal thoughts
Use and/or abuse of substances
Burnout may not occur immediately, but it is important to recognize signs early.
Compassion Fatigue
If we can find ourselves in the midst of suffering and acknowledge the depth of our struggle, [our] heart begins to soften. Rather
than amplify our pain with destructive thoughts and emotions, with self-compassion, we soothe and contain it, by reacting with
loving-kindness toward our agonized selves.
- Christopher K. Germer
Compassion fatigue is very common among caregivers of all kinds. Here are the basics on what causes it, what it looks
like, and what you can do to protect yourself against it.
Causes (Radey & Figley 2007; Newell & MacNeil 2010; Kanter 2007; Craig & Sprang 2010)
Lack of self-care
Lack of control over caseloads
Unsolved personal trauma history
Minimal supervision
Lack of job satisfaction
Poor education/training
Being overworked
Lack of balance between work and personal life
Lack of effective coping mechanisms
Unrealistic expectations
Consistent countertransference*
Blurred boundaries with client
Feelings of Guilt
Impatience with client change
Signs and Symptoms (Adapted from compassionfatigue.org)

Physical
Emotional
Spiritual
Exhaustion
Irritability
Loss of Purpose
Cognitive
Trouble focusing
Behavioral
Restlessness
Hypertension
Hopelessness
Feeling Aimless
Spacing out
Minimizing
Headaches
Helplessness
Questioning Self
Pessimism
Perfectionism
Indigestion
Frustration
Transference
If only thinking
Blaming
Sleep disruption
Anxiety
Change in faith
Intrusive thoughts
Boundary issues
Resentment
Flashbacks
What You Can Do (Basics) (Showalter 2010; Radey & Figley 2007; Butler 2011; Gentry 2002)
Learn to say no when workload is too much
Maintain positivity ratio (positive attitude)
Create to-do lists
Assess current time management
Daily self-reflection through journaling
Set realistic goals
Devote some time to silence
Make time to be creative
Reward yourself
Practice muscle-relaxing techniques
Have a meaningful conversation each day
Monitor self-talk
Request routine supervision
Get involved in group activities
*Counterransference is when a person projects their own experiences and feelings onto his/her client (i.e. if a client
reminds the person of a relative).
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Section 2
Self Assessments
12
Self-care Assessment
Adapted from Saakvitne, Pearlman, & Staff of TSI/CAAP (1996). Transforming the pain: A workbook on vicarious traumatization. Norton.
The following worksheet for assessing self-care is not exhaustive, merely suggestive. Feel free to add areas of self-care
that are relevant for you and rate yourself on how often and how well you are taking care of yourself these days.
When you are finished, look for patterns in your responses. Are you more active in some areas of self-care but ignore
others? Are there items on the list that make you think, I would never do that? Listen to your inner responses, your
internal dialogue about self-care and making yourself a priority. Take particular note of anything you would like to
include more in your life.
Rate the following areas according to how well you think you are doing: 3 = I do this well (e.g., frequently)
2 = I do this OK (e.g., occasionally)
1 = I barely or rarely do this
0 = I never do this
? = This never occurred to me
Physical Self-Care
____ Eat regularly (e.g. breakfast, lunch, and dinner)
____ Eat healthily
____ Exercise
____ Get regular medical care for prevention
____ Get medical care when needed
____ Take time off when sick
____ Get massages
____ Dance, swim, walk, run, play sports, sing, or do some other fun physical activity
____ Take time to be sexual - with myself, with a partner
____ Get enough sleep
____ Wear clothes I like
____ Take vacations
____ Other:
Psychological Self-Care
____ Take day trips or mini-vacations
____ Make time away from telephones, email, and the Internet
____ Make time for self-reflection
____ Notice my inner experience - listen to my thoughts, beliefs, attitudes, feelings
____ Have my own personal psychotherapy
____ Write in a journal
____ Read literature that is unrelated to work
____ Do something at which I am not expert or in charge
____ Attend to minimizing stress in my life
____ Engage my intelligence in a new area, e.g., go to an art show, sports event, theatre
____ Be curious
____ Say no to extra responsibilities sometimes
____ Other:
13
Emotional Self-Care
____ Spend time with others whose company I enjoy
____ Stay in contact with important people in my life
____ Give myself affirmations, praise myself
____ Love myself
____ Re-read favorite books, re-view favorite movies
____ Identify comforting activities, objects, people, places and seek them out
____ Allow myself to cry
____ Find things that make me laugh
____ Express my outrage in social action, letters, donations, marches, protests
____ Other:
Spiritual Self-Care
____ Make time for reflection
____ Spend time in nature
____ Find a spiritual connection or community
____ Be open to inspiration
____ Cherish my optimism and hope
____ Be aware of non-material aspects of life
____ Try at times not to be in charge or the expert
____ Be open to not knowing
____ Identify what is meaningful to me and notice its place in my life
____ Meditate
____ Pray
____ Sing
____ Have experiences of awe
____ Contribute to causes in which I believe
____ Read inspirational literature or listen to inspirational talks, music
____ Other:
Relationship Self-Care
____ Schedule regular dates with my partner or spouse
____ Schedule regular activities with my children
____ Make time to see friends
____ Call, check on, or see my relatives
____ Spend time with my companion animals
____ Stay in contact with faraway friends
____ Make time to reply to personal emails and letters; send holiday cards
____ Allow others to do things for me
____ Enlarge my social circle
____ Ask for help when I need it
____ Share a fear, hope, or secret with someone I trust
____ Other:
Workplace or Professional Self-Care
____ Take a break during the workday (e.g., lunch)
____ Take time to chat with co-workers
____ Make quiet time to complete tasks
____ Identify projects or tasks that are exciting and rewarding
14
____ Set limits with clients and colleagues

____ Balance my caseload so that no one day or part of a day is too much
____ Arrange work space so it is comfortable and comforting
____ Get regular supervision or consultation
____ Negotiate for my needs (benefits, pay raise)
____ Have a peer support group
____ (If relevant) Develop a non-trauma area of professional interest
Overall Balance
____ Strive for balance within my work-life and work day
____ Strive for balance among work, family, relationships, play, and rest
Other Areas of Self-Care that are Relevant to You
____
____
____
(Retrieved 8/6/2010 from http://www.ballarat.edu.au/aasp/student/sds/self_care_assess.shtml and adapted by Lisa D. Butler, Ph.D.)
Are you stressed?

(This test is not meant to replace a clinical assessment these questions are intended to help you judge how you are
doing. If you score as stressed you should take steps to reduce the amount of stress in your life and you may also need
to seek professional help.)
Answer these twenty questions: Yes or No.
1. Do you frequently neglect your diet?
Yes No
2. Do you frequently try to do everything yourself?
Yes No
3. Do blow up easily and often?
Yes No
4. Do you frequently seek unrealistic goals?
Yes No
5. Do you frequently fail to see the humor in situations others find funny?
Yes No
6. Do you frequently and easily get irritated?
Yes No
15
7. Do you frequently seem to make a big deal of everything?

Yes No
8. Do you frequently complain that you are disorganized?
Yes No
9. Do you tend to keep everything inside?
Yes No
10. Do you frequently neglect exercise?
Yes No
11. Do you have few supportive relationships?
Yes No
12. Do you often get too little rest?
Yes No
13. Do you frequently get angry when you are kept waiting?
Yes No
14. Do you often ignore stress symptoms?
Yes No
15. Do you frequently put things off until later?
Yes No
16. Do you frequently think there is only one right way to do something?
Yes No
17. Do you often fail to build relaxation into every day?
Yes No
18. Do you frequently find yourself spending a lot of time complaining about the past?
Yes No
19. Do you often find yourself racing through the day?
Yes No
20. Do you often feel unable to cope with all you have to do?
Yes No
Add up the questions you answered yes to.

Your score today is = _____
Scores of 1-6: Few Hassles
Scores of 7-12: Pretty Good Control
Scores of 13-17: Danger Zone. Watch out!
Scores of 18+: Stressed Out. Take steps to reduce the stress in your life now.
(Adapted from materials retrieved 6/22/2010 from http://www.lessons4living.com/stress_test.htm)
16
Lifestyle Behaviors
Is your lifestyle causing you stress?
The way you live your life can have a big impact on your health, well-being, and how well or poorly you handle stress.
Below are lifestyle behaviors that affect stress levels. Please check the boxes that apply to you. Doing an honest assessment of how well or poorly you take care of yourself can help you manage your stress in
the future.
Lifestyle Behaviors
When you are under
When you are under
stress, do you: Yes
No stress, do you:
Smoke/use tobacco
Drink a lot of coffee or caffeinated
drinks (more than 2-3 cups per day)
Drink alcohol (more than
recommended levels of 1-2 per day)
Overuse over-the-counter
medications
Engage in physical activity at least

three times a week for 30 minutes
each day
Get six to eight hours of sleep every
night
Maintain good eating habits
Make time to relax
Overeat or under eat
Maintain a sense of humor
Spend too much money (e.g., do you

have a lot of credit card debt and
have trouble making payments?)
Play
Abuse/overuse tranquilizers or other

over-the-counter medications
Yes No
Maintain healthy rituals and

routines
Be optimistic. Engage in positive
thinking
Watch too much television (more

than 3-4 hours per day)
Spend time with family
Have angry outbursts
Spend time with friends
Take illegal drugs
Make plans for the future
Withdraw from people
Figure out ways to manage stress
Ignore or deny stress symptoms
Reward yourself for your

accomplishments
Engage in self-destructive
relationships
These are negative self-care behaviors.
These are positive self-care behaviors.
(Source: Unknown)
17
Where is your time going?

1. Number of hours of sleep each night
______ X 7 = ______
2. Number of grooming hours per day
______ X 7 = ______
3. Number of hours for meals/snacks

per day include preparation time
______ X 7 = ______
4. Total travel time each weekday
______ X 5 = ______
5. Total travel time on weekends
______
functions (clubs, church, get-togethers, etc.)
______
6. Number of hours per week for regularly scheduled
7. Number of hours per day for chores, errands,

extra grooming, etc. ______ X 7 = ______
8. Number of hours of work/internship per week
______
9. Number of hours in class per week
______
10. Number of average hours per week socializing,

dates, TV, web surfing, etc. Be honest!
______
Now add up the totals:
______
Subtract your total from 168:
168 ______ = ______
The remaining hours are the hours
you have allowed yourself to study.

(SOURCE: Unknown)
18
Compassion Satisfaction and Fatigue

PROFESSIONAL QUALITY OF LIFE SCALE (PROQOL)
(ProQOL) Version 5 (2009)
When you [help] people you have direct contact with their lives. As you may have found, your
compassion for those you [help] can affect you in positive and negative ways. Below are some questions
about your experiences, both positive and negative, as a [helper]. Consider each of the following
questions about you and your current work situation. Select the number that honestly reflects how
frequently you experienced these things in the last 30 days.
1=Never 2=Rarely 3=Sometimes 4=Often 5=Very Often
____
____
____
____
____
____
____
____

____
____
____
____
____
____
____
____
____
____
____
____
____
____
____

____
____
____
____
1. I am happy.
2. I am preoccupied with more than one person I [help].
3. I get satisfaction from being able to [help] people.
4. I feel connected to others.
5. I jump or am startled by unexpected sounds.
6. I feel invigorated after working with those I [help].
7. I find it difficult to separate my personal life from my life as a [helper].
8. I am not as productive at work because I am losing sleep over traumatic experiences of
a person I [help].
9. I think that I might have been affected by the traumatic stress of those I [help].
10. I feel trapped by my job as a [helper].
11. Because of my [helping], I have felt on edge about various things.
12. I like my work as a [helper].
13. I feel depressed because of the traumatic experiences of the people I [help].
14. I feel as though I am experiencing the trauma of someone I have [helped].
15. I have beliefs that sustain me.
16. I am pleased with how I am able to keep up with [helping] techniques and protocols.
17. I am the person I always wanted to be.
18. My work makes me feel satisfied.
19. I feel worn out because of my work as a [helper].
20. I have happy thoughts and feelings about those I [help] and how I could help them.
21. I feel overwhelmed because my case [work] load seems endless.
22. I believe I can make a difference through my work.
23. I avoid certain activities or situations because they remind me of frightening experiences
of the people I [help].
24. I am proud of what I can do to [help].
25. As a result of my [helping], I have intrusive, frightening thoughts.
26. I feel bogged down by the system.
27. I have thoughts that I am a success as a [helper].
19
____ 28. I cant recall important parts of my work with trauma victims.
____ 29. I am a very caring person.
____ 30. I am happy that I chose to do this work.
What is my score and what does it mean?
In this section, you will score your test and then you can compare your score to the interpretation below.
Scoring
1. Be certain you respond to all items.
2. Go to items 1, 4, 15, 17 and 29 and reverse your score. For example, if you scored the item 1, write a 5
beside it. We ask you to reverse these scores because we have learned that the test works better if you
reverse these scores.
You Wrote
1
2
3
Change to
5
4
3
4
5
2
1
To find your score on Compassion Satisfaction, add your scores on questions 3, 6, 12, 16, 18, 20, 22, 24, 27,
30.
The sum of my Compassion
Satisfaction questions was:
So My Score Equals:
My Level of Compassion
Satisfaction:
22 or less
43 or less
Low
Between 23 and 41
Around 50
Average
42 or more
57 or more
High
To find your score on Burnout, add your scores questions 1, 4, 8, 10, 15, 17, 19, 21, 26 and 29. Find your score
on the table below.
The sum of my Burnout
questions:
So My Score Equals:
My Level of Burnout:
22 or less
43 or less
Low
Between 23 and 41
Around 50
Average
42 or more
57 or more
High
To find your score on Secondary Traumatic Stress, add your scores on questions 2, 5, 7, 9, 11, 13, 14, 23, 25,
28. Find your score on the table below.
The sum of my Secondary
Traumatic Stress:
So My Score Equals:
My Level of Secondary
Traumatic Stress:
22 or less
43 or less
Low
Between 23 and 41
Around 50
Average
42 or more
57 or more
High
20
YOUR SCORES ON THE PROQOL: PROFESSIONAL QUALITY OF LIFE SCREENING

Based on your responses, your personal scores are below. If you have any concerns, you should discuss them with
a physical or mental health care professional.
Compassion Satisfaction _____________
Compassion satisfaction is about the pleasure you derive from being able to do your work well. For example, you
may feel like it is a pleasure to help others through your work. You may feel positively about your colleagues or
your ability to contribute to the work setting or even the greater good of society. Higher scores on this scale
represent a greater satisfaction related to your ability to be an effective caregiver in your job.
The average score is 50 (SD 10; alpha scale reliability .88). About 25% of people score higher than 57 and about
25% of people score below 43. If you are in the higher range, you probably derive a good deal of professional
satisfaction from your position. If your scores are below 40, you may either find problems with your job, or there
may be some other reasonfor example, you might derive your satisfaction from activities other than your job.
Burnout _____________
Most people have an intuitive idea of what burnout is. From the research perspective, burnout is one of the
elements of compassion fatigue. It is associated with feelings of hopelessness and difficulties in dealing with work or
in doing your job effectively. These negative feelings usually have a gradual onset. They can reflect the feeling that
your efforts make no difference, or they can be associated with a very high workload or a non-supportive work
environment. Higher scores on this scale mean that you are at higher risk for burnout.
The average score on the burnout scale is 50 (SD 10; alpha scale reliability .75). About 25% of people score above
57 and about 25% of people score below 43. If your score is below 18, this probably reflects positive feelings about
your ability to be effective in your work. If you score above 57 you may wish to think about what at work makes
you feel like you are not effective in your position. Your score may reflect your mood; perhaps you were having a
bad day or are in need of some time off. If the high score persists or if it is reflective of other worries, it may be
a cause for concern.
Secondary Traumatic Stress _____________
The second component of Compassion Fatigue (CF) is secondary traumatic stress (STS). It is about your work related,
secondary exposure to extremely or traumatically stressful events. Developing problems due to exposure
to others trauma is somewhat rare but does happen to many people who care for those who have experienced
extremely or traumatically stressful events. For example, you may repeatedly hear stories about the traumatic
things that happen to other people, commonly called Vicarious Traumatization. You may see or provide treatment
to people who have experienced horrific events. If your work puts you directly in the path of danger, due to your
work as a soldier or civilian working in military medicine personnel, this is not secondary exposure; your exposure
is primary. However, if you are exposed to others traumatic events as a result of your work, such as providing
care to casualties or for those in a military medical rehabilitation facility, this is secondary exposure. The symptoms
of STS are usually rapid in onset and associated with a particular event. They may include being afraid, having
difficulty sleeping, having images of the upsetting event pop into your mind, or avoiding things that remind you of
the event.
The average score on this scale is 50 (SD 10; alpha scale reliability .81). About 25% of people score below 43 and
about 25% of people score above 57. If your score is above 57, you may want to take some time to think about
what at work may be frightening to you or if there is some other reason for the elevated score. While higher
scores do not mean that you do have a problem, they are an indication that you may want to examine how you
feel about your work and your work environment. You may wish to discuss this with your supervisor, a colleague,
or a health care professional.
B. Hudnall Stamm, 2009. Professional Quality of Life: Compassion Satisfaction and Fatigue Version 5 (ProQOL).
/www.isu.edu/~bhstamm or www.proqol.org. This test may be freely copied as long as (a) author is credited, (b) no changes are
made, and (c) it is not sold.
21
Section 3
Lets Start with

Some Basics
22
Time Management
Do you sometimes feel like the white rabbit, always running late and struggling to find time to fit in everything you
would like to do? Well, theres plenty you can do in order to organize your time! Here are some tips in order for you
to find out where all your time goes and how to go about managing it.
Step 1: Get a weekly schedule and keep track of what you do during the waking hours of your week. Count
everything from when you eat, to classes/work/internship, social time, homework, internet-surfing, television, and
when you go to sleep. The results may surprise you!
Step 2: Do some planning! For example, if you sleep for 7 hours a night, that leaves 119 waking hours for you to
accomplish all sorts of things! Plot out how you will use your time, and commit to it for a week. Invest in a monthly
planner, too! It may also be helpful to set alarms for certain meetings or due dates.
A word on procrastination
Sometimes you feel overwhelmed or unmotivated. That assignment can wait until tomorrow, right? You can push
off that project for another few days, so play now and work later! Unfortunately, a pattern of this behavior will leave
you scrambling last minute to finish an assignment, and you may not put in as much effort or quality that you would
normally.
Other examples of what this looks like are:
I work best under pressure.
Ill just watch this for another fifteen minutes.
I cant start this essay until I know the perfect way to write the first paragraph.
When you hear these ideas floating around.STOP!
Remember, if you get your work done in advance, youll be less stressed and youll have more time to divulge in all the
activities you enjoy doing.
How to stop yourself from getting too distracted:
1) Keep that pesky phone away. Put your cell on vibrate or silence while trying to concentrate, and place it out
of immediate arms reach. Texts can wait until youre finished.
2) Stay away from Facebook. Or better yet, stay out of any internet sites that can distract you from that essay
or worksheet. Updates will still be there when youre done working or are taking a break!
3) Tell others when you are unavailable. Move if needed. Having roommates or friends who live close by can
be a big distraction. Let them know youre studying in advance so they wont disturb you. If that doesnt work,
go to Lockwood or Silverman and find a quiet space to get your homework done.
Adapted from UB Counseling Services
23
Breathing Management
Breath is the bridge which connects life to consciousness, which unites your body to your thoughts.
- Thich Nhat Hanh
The Anatomy of Breathing
Either the mouth or nose can be used for breathing, but breathing out and in through the
nose is the best choice whenever possible. The nose conditions the air entering the body. It
filters course particles in the air; traps tiny impurities in its mucus lining; moistens and warms
incoming air; swirls the incoming air to increase smell and protect the body from impurities;
improves the sense of taste; brings air in contact with large surfaces of nasal lining; and
reduces the speed, and improves the efficiency of breathing.
The lungs are spongy and lie, along with the heart, in the chest. Since blood is constantly
flowing through the lungs, they are not the airy sacks we sometimes imagine them to be.
They also have no muscle in them to move the air in and out. Instead, they must be stretched
by muscles around them to increase their size and move incoming air through the nostrils. In
the lung, carbon dioxide is exchanged for oxygen.
The diaphragm is the main muscle of breathing. It divides your torso into two separate
parts, the chest and the abdomen. The diaphragm lies below the lungs, not around them.
When it contracts, it pulls the lungs down, expanding them from the bottom, downward and
outward. During the process of contraction, the diaphragm presses on the organs below,
squeezing them so that they press outward, especially in the area of the upper abdomen.
When the diaphragm relaxes, it is both pushed upward by the organs as they seek to regain
their place, and pulled upward by forces within the lungs.
*For example breathing exercises, go to page 43.
Adapted from the Himalayan Institute of Buffalo (1996). CC Image courtesy of JISC on Flickr.
24
The Basics of Bedtime

Sleep occurs in two main phases: REM (rapid eye movement) and non-REM sleep. Non-REM sleep has four separate
stages to circulate through in order a person to feel refreshed. The stages of non-REM sleep take up about 80% of the
sleep cycle, while the other 20% is for REM sleep. REM sleep occurs once every 90 minutes.
What happens in Non-REM sleep? (WebMD 2012)
Stage I
Very light sleep
Decrease of brain activity
Sensation of falling
Lasts for 5-10 minutes
Stage II
Muscle tensing and relaxation
Decrease in heart rate and body temperature
Lasts 5-15 minutes
Stages III and IV
Considered to be deep sleep
Hormones are released to help repair the body
o Build bone and muscle
o Strengthens immune system
o Regenerates tissue
What happens in REM sleep? (WebMD 2012; University of Maryland Medical Center 2010)
Heightened brain activity (similar to when awake)
The first period lasts 10 minutes, and increases each period, lasting up to an hour
Loss of control over limbs and muscles
Dreaming occurs (its thought that dreams are how information is processed during sleep)
Memory consolidation (i.e. storing information in order to remember it later)
What happens when you dont get enough sleep? (WebMD 2012; Panepinto 2009)
Impairment of memory
Increased cravings for junk food/quick fix meals that are unhealthy
Increased risk for depression and/or substance abuse
Decreased immunity
Fatigue
Increased sensitivity to pain and alcohol reception
25
Slower metabolism
Increased risk of motor vehicle accidents (almost equal to drunk driving!)
How much sleep should I be getting? (Panepinto 2009)
Average amount suggested is 7-9 hours for young adults; the average college student gets 6-7 hours
There is no magic number; it depends on the individuals feeling of being refreshed (if its 5 hours or 9 hours,
thats the number you should focus on!)
Sleeping Dos and Donts

Need some sleeping tips? Here are some suggestions of healthy options and what to avoid.
What to Do
Before Bed
Keep a consistent
bedtime each night
(and try to keep it on the
weekends, too!)
Have noise low or listen
to soft music
Close blinds or dim lights
Keep your room cool
Have a wind-down
routine (turn lights off,
close blinds/curtains, etc.)
Drink warm milk (amino
acids help!)
Take a warm bath
Read a pleasurable book
or other materials
In
At
26
gh
i
N
the
Mo
rn
Get light as soon as possible

(open blinds/curtains, turn
on all lights)
Walk for 5-10 minutes to get
blood circulating
Have a wake-up routine
(stretches, breakfast, etc.)
i ng
What NOT to Do
Dont drink alcohol or caffeine before bed
Avoid watching television
Dont use electronic devices in bed
Avoid doing exercise before bed
Dont eat sugary or spicy foods before bed
Adapted from Amberly Panepinto, Ph.D, UB Counseling Services
Insomnia
Many students incur a lack of sleep due to heavy amounts of cramming, but some develop insomnia. According to
studies conducted on campus, 3.4% of students have been diagnosed with insomnia (Panepinto 2009). Nearly a third of
this group has not received any treatment. Insomnia can be harmful to your body and your mind. Here is some general
information about it to keep you well informed of what it can do.
What is it?
According to the National Heart and Blood Institute, insomnia is a common sleeping disorder, where an
individual has difficulty falling and/or staying asleep.
Acute insomnia is brought on by daily or contextual stressors, from work, school, the home, or a specific event.
This type lasts only for a few days to weeks.
Chronic insomnia usually results from more definitive triggers, such as medical conditions, medications, and/or
substances. This type lasts for a month or more.
In contrast of chronic insomnia, primary insomnia can be triggered through long-term stress or emotional
instability. It is its own distinct disorder.
Daytime sleepiness
Increased anxiety
Increased risk of depression
Difficulty with concentration
Memory troubles
Lying in bed for long periods of time
Lack of motivation
Intense mood swings
Sleeping for only short periods of time
Not feeling refreshed when waking up
27
Why is it a problem?
You suffer in your daily routine. Accomplishing tasks, like paperwork or homework assignments becomes almost impossible if you cant concentrate! Staying awake in class is also much harder to do.
There is an increased risk for car accidents. Nearly 20% of serious car crash injuries have been linked to insomnia. This
risk is almost equal to that of intoxication.
There may be other health problems causing or resulting from insomnia. Chronic lack of sleep can increase the risk for
depression, as well as paranoia, irritability, and worry. In addition to this, there is an increased risk of substance abuse
as self-medicating.
If you feel you may be suffering from insomnia, contact UB Counseling Services.
Adapted from the National Heart and Blood Institute, U. S. Dept. of Health and Human Services
28
Section 4
Eating Healthy
30
Eating On Campus
Sometimes, it can get really difficult to eat while on campus. Whats considered healthy with a meal plan? What
happens when dining areas are closed and youre starving after a night class? Here are some tips and suggestions on
what to do, so youre not as tempted to get a donut for dinner or to skip a meal altogether.
Dont Arrive Starving!
Be sure to eat breakfast each morning in order to kickstart your metabolism for the day.
Bring food with you to munch on before classes or during breaks.
Assess your hunger before you go for seconds, but be aware the brain tells you youre full about 20 minutes after
your stomach actually is! The faster you eat, the easier it is to get too many calories and feel uncomfortable after
you stop eating.
Worried you still wont get the nutrients you need? Talk to your doctor and choose a daily multivitamin.
Browse. Buy. Balance.
Check out all the options that are offered before loading up on the first things you see.
Instead of a meal of chicken wings and fries, balance chicken wings with fresh food, some salad or steamed
vegetables, low fat frozen yogurt, etc.
For some, its helpful to have a finite ending to a meal, such as drinking a glass of water or finishing dessert.
When that item is gone, the meal is over.
Do Some Smart Snacking.
Substitute the candy with nuts, fruit, seeds, veggie strips, leftovers, or even dried cereal!
Drink water instead of soda or that extra-sweet coffee drink. (EAT your calories--dont drink them!)
Mix and match your veggies and fruit with some protein. Nuts and seeds, while high in fat, are high in beneficial
unsaturated fats and fiber, and have no cholesterol. Small amounts can help you feel satisfied.
Spice Up Your Routine!
Campus Dining & Shops has a list of locations, menus, and more on the website:
http://www.myubcard.com/
Try the Ellicott Food Court for healthy options like Wrap It Up or Greens & Beans. The commons has a lot of
international food options. The student union also has healthy options, like Edgy Veggies and Jamba Juice. South
campus The Greenery.
The Crossroads Culinary Center in Ellicott has an array of different options for you to choose from, all on display
for you to see!
Want to try something new? Try https://buffeats.com/ for a variety of resturants in the area who deliver!
Adapted from Janice Cochran, UB Wellness Education Services Staff Dietician
31
What to Keep Stocked

Here are some suggested essentials that should be kept in your pantry, cupboards, refrigerator, etc.
Cold cereals
Ideally a high fiber cereal that is not all sugar. E.g. Raisin Bran, Cheerios, Bran Chex, Kashi.
Note: high fiber cereals right before exercise may not sit well, but over the course of a day,
they can add needed carbohydrates, fiber and nutrients to your diet.
Hot cereals
Oatmeal can be a quick snack, just add boiling water. 1 plain and 1 flavored packet helps cut
the sugar. Make with milk for more protein.
Yogurt
Read the label. Some have a lot of added sugar (fruit (jam) on the bottom).
Vanilla, lemon, coffee flavors tend to be lower in calories. Or dont stir up all the fruit.
100% juice
Orange juice if youre trying to trim calories; cranberry juice and grape juice is highest if youre
trying to gain weight.
Cereal bars
Not nutrition powerhouses, but an easy, portable source of carbs when youd otherwise skip
breakfast.
Snack bars
Expensive but convenient way to add calories and nutrients. Some have >10g protein. High
fiber bars (>5g) help fill you up, have well before or after exercise.
Potatoes
Wash, pierce w/a fork and microwave. High glycemic value makes them great for after exercise. You can drizzle with a little olive oil and spices, top with soup or steamed or stir-fried
vegetables, lean protein, a little cheese, etc.
Pasta & Sauce
Try whole wheat pasta if youve never had it. If you dont like it, regular spaghetti is better
than Ramen. Why? To save 3 minutes cooking time, Ramen adds 16g fat. Read the label on
sauce! Aim for <3g fat per cup - many are much higher.
Nuts & Seeds
Small amounts add a lot of nutrition to snacks, salads, cereals, etc. Just watch the serving.
Even though the fat is heart healthy, one cup of nuts is 800 calories, so have less than cup.
Sunflower seeds adds healthy fat, protein (~ 1 Tbs).
Beans
Canned are quickest. Cheap, filling, high fiber source of protein and complex carbohydrates.
Add to pasta sauce, salads, make a spread for sandwiches, etc. Versatile, cheap and very nutritious. If you LIKE them, use them liberally. Add to your diet slowly, (and always drink extra
water whenever you add fiber).
Whole wheat bread
First ingredient is whole wheat, not enriched wheat flour... Usually 3g fiber per slice.
Lean protein
Low fat deli meats (ideally <2g fat per slice), meat alternates (veggie burgers, etc.).
32
How To Save Those $$$!

A big problem in eating healthy is how to afford it. Here are some tips on solving that stressful issue.
Keep track of your spending habits.
How much do you spend on pop, candy, snacks, coffee, etc.? Can you buy fewer clothes or DVDs to buy more
nutritious food than Wonder bread?
Eat out less often.
As tempting as going out to a fast food place or ordering pizza is, it may not
be the best choice for your body or
your wallet!
Example: buying a coffee and muffin for breakfast (~$3) and a $5 - $6 lunch just 3x/week adds up to over $100/
month.
Buy your own food.
Making your own food can sometimes taste better, especially since you know whats in it and that you made it with
love! Find a way to get to the store.
If you have trouble getting to the store, here is a suggestion: Take the Mall-Market shuttle service
(http://www.ub-parking.buffalo.edu/mshuttle.shtml)
Batch cook.
Sometimes, its a lot easier to spend a day when you are free to cook up a big batch of something yummy (i.e. soup,
stew, chili, etc.), then freeze it in proportions you can use for the week!
Eat simply.
Not every meal has to be elaborate. As long as you incorporate healthy components (like a piece of fruit or a veggie),
even a sandwich and a small side can be cost-effective and good for you.
Pay attention to prices and compare.
Check unit prices, look for sales and use coupons sensibly (only for products you ordinarily buy).
Example: At a restaurant: 1 banana is 75 vs. Supermarket: 1 banana is 25
Jazz up leftovers and processed foods.
If you make a lot of something, think of (or find creative ways to reuse leftovers during your week.
Example: Making mashed potatoes one night, and adding veggies to it for breakfast another morning.
33
Late Night Eating Tips

After a long, stressful day, its easy to grab that bag of chips or have some of that amazing new ice cream you just
bought. But sometimes those delicious temptations can be more harmful than beneficiary. Here are some suggestions
for how best to snack, and what to snack on, during those later hours.
Avoid eating right before bedtime.
Try to have your last snack at least 2 hours before going to bed. A large snack or meal right before sleep means your
body is working on digesting that meal during the night, rather than resting and repairing other tissues. This interferes
with the quality of your sleep and you may wake feeling tired. Its also unlikely you need that energy at that time of the
night, and usually our choices are sloppier when were tired, both of which may contribute to weight gain.
Choose smart snacks.
If youre hungry, eat. But especially if its late at night, youll quickly add calories if youre choosing candy, ice cream,
wings, chicken finger subs, etc. Keep plenty of healthier, lower calorie foods around for when youre a little hungry
(fruit, cereal, whole grain crackers, low fat cheese, yogurt, soup, etc.).
Eat regularly throughout the day.
Do you miss lunch, squeeze in a quick snack between classes and then find yourself parked in front of your refrigerator
at 10pm? Your body would prefer to get energy when it needs it, which is all day, rather than fill up at the end of the
day. Try to eat every 5 hours or so, and have a light snack for late night studying.
Possible Healthy Late Night Eating Options
Snacks
Meals
Granola bars
A bowl of cereal
Mixture of fresh fruits
A simple and nutritious sandwich
Veggie sticks and yogurt dip
Low-fat cheese quesadilla
Popcorn (100-calorie version)
Fruit smoothie
Dark chocolate
Loaded baked potato with chopped lean chicken
Whole grain crackers
Omelet with chopped veggies
Greek yogurt
Simple tossed salad
34
Brown Bag Makeovers

So, you want to bring lunch with you to class, work, internship, meetings, etc.? Here are some quick and easy ideas for
you to makeover the traditional ideas of a brown bag lunch.
Notice what youre eating and if its healthy or not.
Organize your bag to contain fruits or veggies.
Use containers that keep food fresh.
Reuse leftovers from the night before.
Include whole foods instead of processed foods.
Substitute the boring with the exciting.
Have fun with your meal!
Notice what youre eating and if its healthy or not. Pay attention to your normal eating habits. Are you eating a lot of
junk food? A lot of salt? Or are you drinking coffee instead of eating something for lunch? Assess what is working and
whats not, then begin to consider what changes you can make in order to have a better meal!
Organize your bag to contain fruits or veggies. Even if its hard to do, try to include some form of fruit or a vegetable
with your meal. This could be a cup of fruit, vegetable drinks (such as V-8), or even a type of trail mix.
Use containers that keep food fresh. Make sure you have properly-sealed containers, as well as an icepack for food that
needs to stay cool. To make it fun, include an icepack in the shape of your favorite animal!
Reuse leftovers from the night before. Leftovers are great for smaller meals the next day, not just for dinner! If you
have extras of things like potatoes or pasta, reuse them for smaller portions to include in your lunch.
Include whole foods instead of processed foods. Include fewer processed foods in your lunch (like cookies, chips, and
snack cakes) because they have higher sodium, added sugar, and saturated fat. Choose whole grains and proteins that
have fiber and essential vitamins. They will keep you feeling fuller and energize longer!
Substitute the boring with the exciting. Not a fan of the classics like a PB&J? Switch out the peanut butter with a
different spread, or add slices of your favorite fruit instead of a jelly! Add granola to your yogurt, toss in a few pieces of
dark chocolate, or mix and match your favorites to make lunch less predictable!
Have fun with your meal! Did you used to decorate your bag? Would you have smiley faces on your sandwiches? Why
not do that again? Spruce up your meal to give yourself a reason to smile in the middle of your day!
Adapted from Janice Cochran, UB Wellness Services, Livestrong.Org, and WebMD
35
ChooseMyPlate
Remember that food pyramid that teachers threw at you as a kid? Well forget about it! A new, innovative way of
looking at food portions is here. Its simple, colorful, and a balanced way to make sure your eating habits are healthy
and just right for you!
The website has some wonderful resources, including daily meal plans,
tracking tools, information on the proper way to monitor your calorie
intake or diet, and lists of what counts as fruits, vegetables, protein, grains,
and diary.
It is meant as a reminder to eat healthy, and provides various options,
including recipes, alternative substitutes, exercise regiments, dieting
and shopping tips, calorie charts, and a personal calculator tool to see
individualized portion suggestions!
Adapted from ChooseMyPlate.gov. Image courtesy of USDAgov on Flickr.
ChooseMyPlate (Weggie-Style)
Want to see this in action? Wegmans has adapted a version of this idea in its stores. This version is called the HalfPlate, but considers the very same principle of having half of your plate covered in vegetables and fruit.
Wegmans frames this around the goal called Strive for Five, which means
having five servings of fruits and veggies a day.
The website provides various resources, from nutritional information, to recipe
suggestions, and menu options right from the store. There is also information
about organic alternatives and how to get moving, or exercise in the area as
well as with friends or family.
Adapted from Wegmans.com
36
Little-To-No-Cook Recipes
Running out the door to catch the shuttle? Need to get to work or internship on time? Or are you just too exhausted
to stand in front of a stove or oven to cook when you get home? Use these simple and easy recipes. The best part is:
minimal cooking required!
Quick and Easy Meal Ideas for Lunch and Dinner
Include a Carb, protein & vegetable. Mix and match these foods to create numerous meal ideas!
Carbohydrate
Protein
Vegetable
Recipe
Whole Wheat Tortilla
Whole Wheat Pita
Garbanzo Beans, Crackers
Lasagna Noodles (8 Noodles)
Couscous or Rice
Baked Potato (with the skin)
Microwave or heat the tortilla, beans and cheese. Add

veggies and serve with salsa.
Refried or Black Beans,

Cheese
Spinach, Tomato, Peppers,

Onions, Salsa
Tuna, lean deli meat or

beans
Combine veggies and

Lettuce, Tomato, Cucumber, protein into the pita. Add a
Sprouts, Avocados
spicy mustard or light mayo
for added flavor.
Chicken, Cottage Cheese,

beans
Cottage Cheese, Parmesan

Cheese
Tofu, Chicken, Lean Beef or

beans
Cottage Cheese, hummus,

Chicken, Yogurt
Bag salad greens
Add beans and chicken or

cottage cheese to the salad.
Complete with a light salad
dressing and all your favorite
veggies.
Spinach, Pasta Sauce
Cook 1 c. spinach, drain

and stir together with 1 c.
cottage cheese, 2 T. parmesan cheese. Spread mixture
along each noodle. Cover
with sauce and bake at 350
degrees F for 20 minutes.
Frozen Vegetable Stir Fry

Mix, Garlic, Onion
In a skillet over medium

heat, saute meat or tofu in
1-2 tsp. Canola oil and garlic.
Add veggies. Cook 2-3 minutes. Add 1 tsp. cornstarch
(dissolved in 1-2 T. cold water) and 1-2 tsp. soy sauce.
Cook another 2-3 minutes.
Serve over couscous or rice.
Frozen Mixed Veggies
Bake a potato. Microwave

veggies 2-3 minutes and add
to the baked potato along
with the cheese. Top with
yogurt, salsa or marinara
sauce.
37
Carbohydrate
Whole Wheat Bagel or
English Muffin
Pasta
Protein
Peanut Butter, veg deli
meats, hummus
Cheese, Yogurt for Dessert
Vegetable
Recipe
Veggie Sticks with Low-Fat

Dip
Make your bagel into a

sandwich using peanut
butter and fruit or meat/
substitute with all your
favorite toppings.
Squash, Broccoli, Spinach,

Onion, Peppers or Frozen
Veggie Mix
Bring water to a boil. Add

pasta and veggies and
cook until tender. Drain
and top with your favorite
sauce. Add Parmesan or
mozzarella cheese: have
yogurt for desert.
Fruity Oatmeal Topping

What you need: 1 banana (sliced), 1 apple (chopped), 1 handful of fruit (diced), dash of cinnamon, nuts (optional).
What to do: Just toss over your favorite oatmeal and enjoy!
Fruity Sorbet
What you need: handfuls of berries, sliced melon, or sliced/chopped amounts of your favorite fruit.
What to do: Serve fruit with a scoop of your favorite flavor of sorbet ice cream.
Fruit Soup
What you need: 3 cups of any fresh berries, 3 cups orange juice, 3 cups nonfat plain yogurt, 2 Tbs. lemon juice, 1 Tbs.
honey, cinnamon or nutmeg.
What to do: Top berries with juice, yogurt, lemon juice, and honey. Dust with cinnamon or nutmeg.
Quick Pizza
What you need: whole wheat crust, light shredded mozzarella, spaghetti sauce, 1 sliced onion, 1 sliced red pepper,
chopped veggies of choice.
What to do: Place toppings on crush and follow the baking directions on crust package.
Bean Salad
What you need: 3 cans rinsed pinto (or other) beans, cup chopped scallions, cup red onion, 3 cloves garlic (chopped),
1-2 Tbs. olive oil, 4-5 Tbs. red wine vinegar, juice of lemon.
What to do: Combine ingredients and enjoy!
Pita Pockets
What you need: broccoli, cauliflower, sliced onions, diced cucumbers and tomatoes.
What to do: Add 1 tbsp. balsamic or italian dressing, then stir until the veggies are coated. Place the veggies in a whole
wheat pita pocket and sprinkle them with a small amount of feta cheese. Microwave it for 30 seconds.
38
Oatmeal
What to do: Use plain instant or rolled oats, and then add your own healthy toppings. Try adding a tbsp. of brown sugar,
almonds, dried cranberries, apple slices, strawberries, or a tbsp of peanut butter to add some flavor.
Egg Sandwich
What you need: 2 hard boiled eggs, 2 slices of whole wheat bread or a whole wheat bagel, hummus, and italian or
balsamic dressing (optional)
What to do: Spread 1 tbsp of hummus on the bread, cut hard boiled eggs in half and put on the sandwich. Drizzle dressing
for added flavor.
Reinvented Peanut Butter Sandwich
What you need: 2 slices whole wheat bread, apple/pear/or strawberries, peanut butter
What to do: Spread 2 tablespoons of peanut butter onto the bread. Slice the apple, pear, or strawberries and add the fruit
to the sandwich and enjoy.
Tip: add some chopped raw veggies to boost the nutritional value of this meal. Try baby carrots or a bell pepper. Add a
tablespoon of hummus if you need some extra flavor.
Anytime breakfast burrito
Breakfast burritos arent just made for the morning! These are an easy and healthy way to add some fiber and protein
into your day.
What you need: cup protein choice (either 90-95% lean ground beef or black beans), a sprinkle of low-fat cheese, 2
large eggs or cup egg beaters, low sodium taco seasoning*, salsa (to taste), and a whole wheat soft tortilla.
*Note: low sodium taco seasoning can be used to flavor the ground beef; you could also use chili powder in place of it.
Simple and Easy Recipes

If youve got more time on your hands or just want to make some healthier alternatives, here are some simple recipes!
Easy Tortillas
What you need: chopped onions, red pepper, mushrooms, and tomatoes.
What to do: Saut a couple of handfuls of each ingredient in some olive oil. Sprinkle with black pepper and wrap in a
heated flour tortilla or fajita.
Banana Berry Smoothie
What you need: 1 cup plain nonfat yogurt, 1 banana, 6+ fresh or frozen berries.
What to do: Simply blend until smooth!
39
Hummus Dip
What you need: 2 cans chickpeas (rinsed), cup lemon juice, 2-3 garlic cloves, 3 Tbs. tahini (ground sesame seeds).
What to do: Blend all ingredients until smooth.
Fruit Shake
What you need: 2-1/2 cups frozen or fresh fruit (mix and match to find your favorite flavor!), 1 cup plain nonfat yogurt, 3
Tbs. maple syrup or honey, 1/8 tsp. nutmeg, Tbs. lime juice.
What to do: Blend all ingredients until smooth.
Sloppy Joes
What you need: 90 95% lean ground beef, pinto/black beans, carrots (chopped), tomato sauce.
What to do: Brown the desired amount of ground beef in a pan, then add the carrots. Allow the carrots to slightly soften,
then add anywhere from - cup beans and the tomato sauce. Serve on a whole wheat bun.
Black Bean and Zucchini Quesadilla
What You need: zucchini, black beans, canola OR olive oil, whole-wheat tortillas, cheddar cheese and salsa.
What to do: Saut the zucchini, black beans and cumin (optional) in 1 tbsp oil until slightly softened. Place them on a tortilla, sprinkle with cheese, and fold the tortilla in half. Return the quesadilla to the pan, and cook evenly on both sides until
the cheese melts.
Adapted from: http://www.food.com/recipe/black-bean-and-zucchini-quesadilla-286604
Easy Baked Fries

What you need: potatoes, garlic powder or paprika.
What to do: Clean and slice the potatoes into strips, sprinkle with garlic powder or paprika, then place on a pan coated
with some olive oil. bake at 450 degrees, turning once or twice until crispy.
Pineappled Sweet Potato
What you need: 1 sweet potato, cup drained crushed pineapple (canned in juice), nonfat plain yogurt (optional).
What to do: Bake the sweet potato at 450 degrees for 50 min. Mash with crushed pineapple.
Pasta Fagioli
What you need: whole wheat macaroni (elbows or shells), white cannellini beans, 2 small cans tomato paste, canola/olive
oil, parmesan cheese (optional).
What to do: Bring pot of water to boil and cook macaroni. While allowing the water to boil, add the 2 cans of tomato
paste to another pot. After adding the paste, fill up the small can with water 4 times, adding a total of 4 cans of water to
the pot. Allow the tomato paste and water to cook, then add the beans (drained) and salt/pepper to taste. Cook for an
additional 10 minutes, stirring frequently. After the pasta is finished cooking, drain the water and add pasta to the sauce.
Add parmesan cheese if desired.
Tip: Add a bowl of salad or a side of veggies to boost the nutrition of this meal!
40
Stir Fry
Stir frys are great because they are so versatile! You can add whatever protein of your liking (chicken, tofu, etc.), any
type of veggies you enjoy, plus some heart healthy brown rice, and you have a quick healthy meal to enjoy!
Example:
1-2 chicken breasts
1 garlic clove
low sodium soy sauce
brown rice or whole wheat egg noodles
desired seasonings
Fresh or frozen vegetables*

2 carrots, peeled
onion
red pepper
yellow pepper
green pepper
*A lot of grocery stores offer bagged stir fry mixes, be sure to look for the ones without added sauces and seasonings!
What to do:
1) Cook noodles in a pan of water until soft
2) If using fresh veggies, slice all vegetables and chicken in preparation while noodles are cooking
3) Add the chopped onion into pan with the oil, then shortly after add garlic
4) Add all the sliced chicken and brown
5) Add remaining vegetables (fresh or frozen)
6) Add cooked noodles when chicken is cooked (check a large piece is cooked through!)
7) Add soy sauce (add more or less to taste)
8) Serve and enjoy!
Adapted from: http://collegecandy.com/2008/08/25/simple-stir-fry-even-you-can-do-it/
Chili
What you need:
90-95% lean ground/minced beef - 1lb
1 Large onion chopped
2-3 Cloves of Garlic
1 can of diced tomatoes
1-2 large cans of crushed tomatoes
1 teaspoon of chilli powder (or to taste)

1 packet of low sodium chili seasoning/mix
Sprinkle of salt and pepper (to taste)
1 chopped green or red bell pepper
1 can of beans, drained (kidney or black beans)
What to do:
1) Fry the onion in a hot pan with canola oil until nearly brown then add chopped garlic
2) Add the mince and stir until brown - drain any excess fat if desired
3) Add chili seasoning and any other spices, then reduce heat and add diced tomatoes
4) Stir well and add crushed tomatoes and Worcester sauce (optional) then leave to simmer for about an hour (less if
youre in a rush)
5) Add the chopped red pepper and continue to simmer for 5 minutes, then add the tin of drained kidney beans and cook
for a further 5 minutes.
6) Serve with brown rice or whole wheat macaroni.
Tip: Make some extra lean ground beef and put it to the side for breakfast burritos the next day!
41
Section 5
Relaxing Activities
42
Breathing Exercises
When life gets chaotic, take just a few minutes of self-awareness to keep you from having a total meltdown! Ever pay
attention to how you breathe? What your body says to you? Here are some short and simple breathing techniques you
can utilize to make those really difficult moments a little easier.
Relaxed Breathing Exercise (Adapted from UB Counseling Services)
Follow these steps:
1. Choose a word that you associate with relaxation, such as Calm, Relax, Serene, Peaceful.
2. Inhale through your nose and exhale slowly through your mouth. Remember to take normal breathes not
deep ones.
3. While you exhale, say the relaxing word you have chosen. Say it over slowly, like this c-a-a-a-a-a-a-l-m
4. Pause after exhaling before taking your next breath.
5. Repeat the entire sequence 5 to 15 times depending on your need.
Calm Breathing Exercise (Adapted from the Anxiety & Phobia Workbook [Bourne 2005])
Follow these steps:
1. Breathing from your abdomen, inhale through your nose slowly to a count of five (count slowly onetwo
threefourfive as you inhale).
2. Pause and hold your breath to a count of five.
3. Exhale slowly, through your nose or mouth, to a count of five (or more if it takes you longer). Be sure
to exhale fully.
4. When youve exhaled completely, take two breaths in your normal rhythm, then repeat steps 1 through 3 in the
cycle above.
5. Keep up this exercise for at least 3 to 5 minutes.
Mindful Breathing Exercise (Adapted from getselfhelp.co.uk [Vivian 2009])
Follow these steps:
1. Sit comfortably, with your eyes closed and your spine reasonably straight. Bring your attention to your breathing.
2. Imagine that you have a balloon in your tummy. Every time you breathe in, the balloon inflates. Each time you
breathe out, the balloon deflates. Notice the sensations in your abdomen as the balloon inflates and deflates.
Your abdomen rising with the in-breath, and falling with the out-breath.
3. Thoughts will come into your mind, and thats okay, because thats just what the human mind does. Simply notice
those thoughts, then bring your attention back to your breathing. Likewise, you can notice sounds, physical feelings,
and emotions, and again, just bring your attention back to your breathing.
4. Whenever you notice that your attention has drifted off and is becoming caught up in thoughts or feelings, simply
note that the attention has drifted, and then gently bring the attention back to your breathing.
43
Aromatherapy
Aromatherapy is a quick and easy method to ease stress by using your sense of smell! It can alleviate tension and lift
your mood. The scents here are used the most, but really, filling your spaces with your favorite smells work well, too!
Scents That Help Reduce Stress
Lavender
Rosemary
Spearmint
Citrus
Used to treat insomnia,

migraines, and help with
stress relief.
Used to help relieve various

muscle pains and to lower
blood pressure.
Used to help digestion,

ease nausea, and prevent
vomiting.
Lemon, grapefruit, and

lime can be used as a
mental stimulant, and help
depression.
*You can purchase these items or others you enjoy at any grocery or specialty store.
Everyday Aromatherapy Uses

Bath or Shower. The use of bath salts helps relax muscles and make your skin soft and fragrant. A simple recipe
is 2 cups Epsom salts with 5 drops of essential oil (lavender, lemon grass, tea tree, or orange). Use a cup per bath.
Bubble bath or shower gels are also good alternatives.
Creams or Lotions. Lotions or skin screams can help with gentle massages, as well as provide a nice fragrance for
your senses and your skin.
Room Spray. Room sprays can help alleviate stress through the senses. Either mix 5-20 drops of essential oil with
2-4 ounces of water, or purchase your favorite scents at the store.
Candles and Incense. Candles and incense can provide a calming atmosphere, as well as provide a favored fragrance,
relieving stress.
Light Bulbs. There are scents available to purchase that can be attached to bulbs, which are activated by the heat of
the bulb.
Gum or Candy. Chewing gum or mints that have mint or citrus flavoring can relieve stress/anxiety and help with
concentration.
Tea. Outside of tasting good, herbal teas help warm you up, have aromatic properties, and can be very soothing.
Adapted from Cherie Perez, supervising research nurse, University of Texas; UB Wellness Team.
CC Images courtesy of (from left to right): greyman on SXC, OpalMirror on Flickr, Jon Hancock on Flickr, littlegemtrees on Flickr.
44
Foot and Hand Massages

Feeling achy and sore after a long day? Here are some simple and easy massages that you can do with a partner or on
your own! These are beneficial since they make you feel good and help with your blood circulation.
Before You Begin: Make sure that the foot or hand you will be massaging is against a cushion or pillow. Be in a
relaxing environment (soothing music may help) and use any oils or creams if you like. Also be sure that your hands are
clean and dry.
Techniques:
1) Stroking
Hold the massaging foot/hand and begin the massage from the top surface of the foot/hand. Use your thumb in slow
but firm stroking motions, beginning at the toes/fingers and moving toward the ankle/wrist. Once you have reached
the ankle/wrist, follow the way back down to the toes/fingers. Repeat four times on each side.
2) Rotating
Slowly move or shake the ankle/wrist from side to side to loosen its joint. Use one hand to support the ankle/wrist
as you slowly rotate the foot/hand clockwise and then counterclockwise. Repeat four times on each side.
3) Pivoting
Gently massage the sole of the foot/palm of the hand with your thumb. Apply pressure between the thumb facing
the sole/palm and the fingers that lie flat along the back of the foot/hand. Begin massaging in a circular motion in the
area directly below the large toe/index finger and slowly move to the other toes/fingers. Afterwards, roll the thumb
back and forth, which may look like youre wiggling your thumb. Release the pressure and move to the next toe/
finger. Repeat on other toes/fingers.
4) Squeezing
Starting with your pinkie toe/finger, use the thumb and first finger of your hand to squeeze each toe/finger gently as
you move down from the base to the tip of the toe/finger. Give a gentle tug once you reach the tip of the toe/finger
in order to pull out the tension. Repeat on other toes/fingers.
5) Kneading
Knead on the sole of the foot/palm of the hand. Use the knuckles of you hand, rolling them back and forth slowly.
Repeat on each side.
Adapted from UB Wellness Education Services
45
Embrace Your Inner Child

Growing old is mandatory, growing up is optional.
- Tom Wargo
If you need something quick and simple to do in order to let off some steam or just to smile, why not get in touch
with your inner child? Here are some examples of activities you can do that will make both you and your younger
spirit smile!
Sometimes, just keeping your hands busy will keep tension down.
Bring some crayons and paper with you to sketch or doodle when youre waiting for something. Carry around some
play dough (or make your own at home!) or silly putty!
You could also blow bubbles (visualizing the bubbles are you stress being removed from your body). Playing with objects
like slinkies also can help to relieve stress.
Making crafts like finger-knitting can be therapeutic and gives you something fun to do in short periods of time.
CC Images courtesy of (clockwise): ctechs on SXC, stephalicious on Flickr, anolasco on SXC, Montag2k on Flickr, frankblacknoir on Flickr.
46
Yoga
Yoga is invigoration in relaxation. Freedom in routine. Confidence through self-control. Energy within and energy without.
- Ymber Delecto
What is Yoga? (Source unknown)
Yoga is a 5,000 year-old tradition of working systematically and progressively with the body and
mental faculties to achieve a state of health and wellness. It incorporates mindfulness, breathing
techniques, and physical exercise through stretches and guided meditation. The word yoga means
to unite or join, and it is believed that the act of yoga can help connect mind, body, and soul
in order for one to become wholly connected to the self as well as the world.
Are there benefits? (Taken from the Himalayan Institute 2002)
Yoga is a relaxing exercise that you can experience at your own pace, at your own comfort level. It can mentally
appease you from stress or distractions of your daily routine. Physically, it can help with knots of residual stress
that forms (such as in your shoulders or lower back), and it can also help you achieve equilibrium with your posture.
Emotionally, it helps detach you from everything else in your environment, turning your focus on your body and how it
reacts to the natural world, which generally results in calming, relaxing experience.
Want some helpful hints about yoga practice? (Taken from the Himalayan Institute 2002)
There is no competition in yoga. Push your body only to where it is comfortable. Strain goes against the point of the
experience. Be sure to wear comfortable, loose-fitting clothing, so it is easier to move around and to let your skin
breathe. Also, try to be regular in your practice. Try some stretches at home, right before bed. Attend weekly sessions.
Results will come over time, and may surprise you.
Where can I go to participate?
[On-campus]
There are free classes offered every semester through:
Alumni Arena 75
Universal Design Yoga
Times may vary by semester http://www.ub-disability.buffalo.edu/yoga.php
(Dance Studio)
[Off-campus]
Here are some places that offer cheap classes within the Buffalo area:
133 Grant Street,
Classes available throughout
Shakti Yoga
Buffalo, NY 14213
the week
http://www.shaktibuffalo.com/
Hand to Heart Yoga
425 Elmwood Avenue

Buffalo, NY 14222

the week
http://www.handtoheartyoga.com/
Buffalo Yoga
2495 Main Street

Buffalo, NY 14214

the week
http://www.buffaloyoga.com/
CC Image courtesy of py3mdwg on Flickr.
47
Laughter Yoga
At the heart of laughter, the universe is flung into a kaleidoscope of new possibilities.

- Jean Houston
Laughter yoga is a revolutionary new wellbeing exercise routine developed by Dr. Madan Kataria. Beginning in 1995,
this routine of laughing through practiced breathing exercises has swept across the nation (and world!) as a beneficial
way to relieve stress and give the human body relaxing sensations through guided steps. Its used with the premise that
anyone can benefit from laughter, no matter who you are or where you come from. Your body cant tell the difference
between real and fake laughter, and will receive the psychological and physiological benefits regardless of either. Its
taught in different countries all over the world, with hundreds of laughter clubs available.
The way laughter yoga is taught varies from country to country, with hundreds of different techniques offered through
trainings and sessions. It can come in the form of free movement, dances, stretches, and breathing exercise, though
usually there is a combination of each. One of the methods used here in America is the Laughter Wellness method,
developed by Sebastian Gendry. Here is an example of some of the techniques used within a yoga session (taken from
25 Laughter Yoga Exercises to Get You Started):
Air kiss laughter greeting: kiss the air 3-4 times a few inches away one from another and laugh as you do so.
Laughter musical scale greeting: sing the musical scale up and down in laughter language as you greet people.
Confetti greeting laughter: laugh and make joyful movements as you throw around lots of imaginary confetti.
Shaky handshake laughter greeting: laugh as you try to shake hands with people with a shaky hand that you can
barely control.
Where can I go to sign up?
There are two free laughter clubs here in Buffalo (plus an online option)! Here is a listing:
Many Hahas Laughter Yoga 546 Eggert Rd.
Contact: Dawn Werner
Meets on Thursdays
Club of Buffalo
Buffalo, NY 14226
716-838-1042
6:30pm-7:30pm
The Laughter Academy
Mt. Calvary Cemetery

Buffalo, NY 14225
Contact:
716-908-9154
Meets on third Wednesday

7:00pm-8:00pm
Its Time to Laugh! Virtual

Laughter Club
http://www.blogtalkradio
.com/Laughing-Lady
Contact:
347-205-9249
Meets online on Mondays

4pm-5pm
What if I dont have the time for meetings?

Another option is to call this free handy-dandy number: 1-(712)-432-3900. Use the pin 6071292#. You can call anytime
between 6am-1am for 20 minutes of guidance laughter exercises with certified laughter instructors!
Adapted from Dr. Kataria School of Laughter, Laughteryoga.org; Laughteryogaamerica.com
48
Reiki
Self-mastery and the consistent care of ones mind, body & soul are essential to finding ones highest self and living the life of
ones dreams.

- Robin S. Sharma
Reiki is a Japanese relaxation technique developed by Dr. Mikao Usui that focuses on the flow of energy within the
human body. Its based on the premise that there is a powerful, invisible force of energy that flows within every
person (considered an aura, or ki), and when it is not in equilibrium or low in supply, it can cause stress, sickness,
and tension. Reiki clears the energy pathways to improve the flow. There are five sacred symbols that are involved
in attunement (or the way a person is opened to the experience of reiki); each one representing a type of energy
required for healthy living.
Cho Ku Rei: The power symbol. Its used to symbolize the flow of power into and out of the physical
body. Depending on the individual, this will be expanded or constricted, based on the amount needed.
Sei Hei Ki: The harmony symbol. Its used for mental emotional healing, tending to disease that may block
energy flow. When free, it helps fend off sickness and other types of negative energy (fear, depression,
nervousness,
anger, etc.).
Hon Sha Ze Sho Nen: The connection symbol. Its used for when someone wants to send reiki energy
across distances. It travels across time and space, and connects an individual to past selves, the future, and
other souls of energy. It can also connect people to loved ones.
Dai Ko Myo: The master symbol. This represents the very heart of reiki. It is used as a reminder that
reiki is available and can be used by anyone, for anyone. Its also used for the healing of the soul, where the
physical body of a person is created.
Raku: The completion symbol. This is used during the final part of the attunement process and is meant to
seal the other awakened energy pathways. The symbol represents a connection between the heavens and
earth, grounding a person to their newfound energy outlets.
Reiki can be performed on your own by guided meditation, or through a trained practitioner. Its done with the use of
hands moving along the different places of the body (usually not touching the person, but varies between practitioners),
where the pathways are located.
Adapted from The International Center for Reiki Training; About.com
49
Labyrinths
Do not go where the path may lead, go instead where there is no path and leave a trail.

- Ralph Waldo Emerson
What does a labyrinth symbolize?

Mythology: Labyrinths are connected to various legends and mythologies, all stemming from the Minotaur (half
man, half bull) and Theseus myth. Traveling through winding passageways, the heroic Theseus advances to the center in
order to meet the beast; being guided through with inspiration given by Ariadne, a priestess-princess.
Mind, Body, Soul: The pattern of a labyrinth is also symbolic of the circulation within the human body, the
passageways of energy transference, thoughts, and feelings. Experiencing a labyrinth provides wholeness to our bodies
and promotes well-being between the mind, body, and spirit. In this way, it is similar to yoga.
What are the stages of walking a labyrinth?
Release: The walk from the entrance to the center aims to let go of stress, to quiet the mind, to abandon all current
worries and doubts. Its important to have an open mind without expectations.
Illumination: Once reaching the center, you can meditate in order to achieve a sense of clarity or understanding
through reflection. This is to gain insight on what is causing stress in life and how it makes think or feel about yourself
and the world around you. Its important to allow our mind to wander and to be open to whatever happens.
Union: Returning to the entrance from the center, you integrate what you have learned and carry it back to your daily
life. Feelings of empowerment or rejuvenation may be experienced here.
Tips for Walking a Labyrinth
Clear your head before entering a labyrinth
Pay attention to your senses while you walk (sight, sound, smell, thought)
Connect the walk to the experiences of your life (what it represents)
Tips for Using a Paper/Metal Labyrinth
Find a quiet, relaxing environment (music can be used)
Be aware of thoughts and emotions and do not be judgmental of them
Begin to follow the path from the beginning to the center with a closed pen (dont write!)
Pay attention to your experiences and breathing (can focus on a word or intention)
When you reach the center, return to the beginning
Focus on the journey, not the destination.
Adapted from SUNY Potsdam Counseling Center
50
51
Section 6
Personalized
Curriculum
52
For my monthly goal, I will:
What were the obstacles?
Focus:
For this weeks focus, I will:
Focus:
How was it achieved?
Pick an objective for your

focus of the week. It goes
here.
Pick an objective for the

week for your monthly goal.
It goes here.
Week 2
Week 1
Month
If you find a focus that might

work as a goal next month,
go ahead and use it!
Focus:
How did it go? Did it work?

What helped you achieve it?
Week 3
What were the challenges?

Will you attempt it again?
Focus:
If you come up with your

own objective, feel free to
use it!
Week 4
____________________
____________________
____________________
My weekly focuses are: ____________________
use them instead!
If you come up with use your own
My goal for this month is: ____________________.

goals and focuses, go ahead and
Then, choose one for each week, and

add those to
the other four lines, or

keep one goal and use objectives here!
Look at the goal list, choose

one, and place it on the
first line. (Turn over for the
example sheet!)

I went to bed every night at 12am.
I drank water instead of coffee.
Healthy Eating
I will not go to Starbucks or Tim
Hortons.
I went to the union and got smoothies
instead.
Time Management
I will put away my cell when doing
homework.
I put my phone across the room and
turn it on to silent.
I really wanted to check my phone!
Focus:
Focus:
I worked on my desk instead.
It felt weird at first, and I was in public.
sleeping, too.
calm me down!
my iTunes it worked well with my
I sat for a half hour and went through
I will create a relaxing music playlist.
Stress Management
Focus:
really stressful morning and it helped
I tried it during a lunch break after a
5 minutes at work.
I will practice a breathing exercise for
Mindfulness
Focus:
on Tuesday and Wednesday.
I tried the app before going to sleep
I will not do my homework on my bed.
desk I might try the couch next time.
night.
before bed.
I will try the White Noise Lite App.
on, but I still did it.
I will go to bed at the same time every
I will not drink caffeine 2 hours
My bed is more comfortable than my
Stress Management
____________________
Week 4
Mindfulness
____________________
Week 3
{
Healthy Eating
____________________
Time Management
I wasnt tired, or a show I loved was
Week 2
Week 1
(Example)
Management
My goal for this month is: Sleep
____________________.
Suggested Goals and Objectives

Monthly/Weekly Goals
Sleep Management
Time Management
Stress Management
Healthy Eating
Mindfulness
Objectives
*Feel free to customize these to best fit your schedule and personal interests. You can come up with your own, too!
Sleep:
I will go to bed at the same time every night (p. 26)
I will get rid of all electronics 30 minutes before bed (p. 27)
I will not drink caffeine 2 hours before bed every night (p. 27)
I will not do homework in bed every day (p. 27)
I will turn on all the lights when I wake up every morning (p. 26)
I will listen to my favorite soft music every night before bed (p. 26)
I will walk around my dorm/apartment for five minutes when I wake up every morning (p. 26)
I will try an app (p. 74)
I will not hit snooze when I wake up
Stress Management:
I will create a relaxing music playlist
I will contact counseling services to seek support (p. 71)
I will set aside one night to have fun
I will dedicate _____ (insert amount of time) to myself every day
I will make an appointment for a free massage (p. 71)
I will keep a record of what stresses me out
I will watch a favorite movie on _____ (choose day)
I will go out with a friend/friends on _____ (choose day)
I will play with ____ (choose child-like object) during my break on ____ (choose day)
(p. 46)
I will not check my email before bed or when I first wake up

I will attend a life and learning workshop (p. 70)
Time Management:
I will purchase and use a planner (p. 23)
I will put away my cell phone while doing homework (p. 23)
55
I will not check Facebook while doing homework (p. 23)

I will plan out my week (p. 23)
I will schedule in 15-minute breaks during schoolwork (p. 23)
I will not multitask for an hour during the day (p. 23)
I will spend _____ (insert time amount) with my friends/significant other on ____ (choose day)
Mindfulness:
I will practice a breathing exercise for 5 minutes during the day (p. 43)
I will try using aromatherapy (p. 44)
I will try a hand/foot massage (p. 45)
I will try yoga (p. 47)
I will spend time outdoors on ____ (choose day)
I will try laughter yoga (p. 48)
I will call the laughter yoga phone line on _____ (choose day) (p. 48)
I will take a walk without using electronics on _____ (choose day)
I will try reiki (p. 49)
I will go through a labyrinth (p. 50)
I will use a table-top labyrinth (p. 51)
I will commute to ____ instead of drive
I will journal for 15 minutes on _____ (choose day or days)
I will fill out a self-care assessment (p. 12)
Diet/Nutrition:
I will eat breakfast every morning (p. 31)
I will bring snacks with me to campus on _____ (choose day) (p. 31)
I will eat nuts/cups of fruit/dried cereal instead of candy (p. 31)
I will drink water instead of soda (p. 31)
I will not go to Starbucks/Tim Hortons on _____ (choose day)
I will take a multivitamin every day
I will track what I eat/spend every day (p. 33)
I will eat out one less day
I will batch cook a meal on _____ (choose day) (p. 33)
I will eat a healthy snack at night (p. 34)
I will make my own lunch and bring it with me on _____ (choose day) (p. 35)
I will try ChooseMyPlate (p. 36)
I will try Wegmans Strive for Five on _____ (choose day) (p. 36)
I will make my plate a half-plate on _____ (choose day) (p. 36)
56
Week 2
Focus:
Week 1
Focus:
September
____________________
Focus:
Focus:
Week 4
____________________
Week 3
{
____________________
Week 2
Focus:
Week 1
Focus:
October
____________________
Focus:
Focus:
Week 4
____________________
Week 3
{
____________________
Week 2
Focus:
Week 1
Focus:
November
____________________
Focus:
Focus:
Week 4
____________________
Week 3
{
____________________
Week 2
Focus:
Week 1
Focus:
December
____________________
Focus:
Focus:
Week 4
____________________
Week 3
{
____________________
Week 2
Focus:
Week 1
Focus:
January
____________________
Focus:
Focus:
Week 4
____________________
Week 3
{
____________________
Week 2
Focus:
Week 1
Focus:
February
____________________
Focus:
Focus:
Week 4
____________________
Week 3
{
____________________
Week 2
Focus:
Week 1
Focus:
March
____________________
Focus:
Focus:
Week 4
____________________
Week 3
{
____________________
Week 2
Focus:
Week 1
Focus:
April
____________________
Focus:
Focus:
Week 4
____________________
Week 3
{
____________________
Week 2
Focus:
Week 1
Focus:
May
____________________
Focus:
Focus:
Week 4
____________________
Week 3
{
____________________
Week 2
Focus:
Week 1
Focus:
_________
____________________
Focus:
Focus:
Week 4
____________________
Week 3
{
____________________
Week 2
Focus:
Week 1
Focus:
_________
____________________
Focus:
Focus:
Week 4
____________________
Week 3
{
____________________
Section 7
Appendix
68
Post-Traumatic Stress
Research shows that roughly 85% of college students have experienced at least one traumatic experience by the
time they enroll, or during their educational career (Frazier, Anders, Perera, Tomich, Tennen, Park, & Tashiro 2009).
Therefore, its important to understand one of the more extreme consequences of trauma on a person, Post-Traumatic
Stress Disorder (PTSD). Here is some basic information so you can recognize it in someone you are working with.
Causes (U.S. National Library of Medicine 2012)
The main catalyst for PTSD is exposure to a traumatic event, either bring directly involved or through witnessing the
event. These events could be (but are not limited to):
Sexual Abuse or Assault
Automobile accident
Rape
Death of a loved one
War or Military Involvement
Domestic Violence
Terrorism or Violence
Imprisonment
DSM IV-TR Criteria (American Psychiatric Association 2000)

Exposure to Traumatic Event
Experience/witness/confrontation of or threatened with traumatic event
Re-experiencing Symptoms
Intrusive and recurrent recollections of event and intense distress
Avoidance/numbing Symptoms
Consistent avoidance of anything associated with trauma
Hyper-arousal Symptoms
Difficulty with sleep and concentration along with increased irritability
Duration
Duration of above symptoms lasting at least a month or longer
Functional Impairment
Significant disequilibrium of social, occupational, and other roles
Signs and Symptoms (National Institute of Mental Health)

Re-experiencing
Avoidance
Hyperarousal
Flashbacks of the trauma
Emotional numbness
Being easily startled
Bad dreams
Strong sense of guilt/ depression
Feeling on edge or tense
Frightening thoughts
Loss of interest in activities
Sleep difficulties
Paranoia
Memory difficulties
Increased irritability
Hallucinations
Sense of shortened future
Hyper-vigilance
You alone cannot diagnose others or yourself. If you feel that someone you know may have
PTSD, seek another opinion from a professional. If you feel you may have PTSD, contact
UB Counseling Services.
69
Life and Learning Workshops

Life & Learning Workshops is UBs central resource for workshops that support student success in the classroom and
beyond. UB Student Affairs, in partnership with Student Advising Services, the College of Arts & Sciences, International
Student & Scholar Services, and others offers workshops relating to:
Adjusting to College
Especially for Graduating Students
Community of Good Neighbors
Academics & Study Skills
Wellness & Recreation
Diversity
Leadership
Careers
Whether youre looking for helpful how-to information on managing your time or career, or the chance to develop a
fun, new interest, Life & Learning Workshops is the place to go at UB. Most workshops are free to UB students, and
they are offered at a variety of convenient times and locations.
To browse and/or register for workshops, go here: http://workshops.buffalo.edu/
Who can attend?
Any UB student. Space permitting, UB faculty/staff and WNY community members are also welcome.
How do I know who is presenting a particular workshop?
Each workshop description is followed by the name of the sponsoring office.
Ed Brodka*
Career Services
or www.student-affairs.buffalo.edu/career/wshopreg.php
Center for Undergraduate Research &
Creative Activities
Tim Tryjankowski*
College of Arts & Sciences
Vivian Jimenez*
Counseling Services
Michelle Olandese*
Intercultural & Diversity Center
Terri Budek*
International Student & Scholar Services
Eric Comins*
Student Advising Services
Jerry Godwin*
Student Leadership & Community

Engagement
Terry Budek*
University Honors College
Elizabeth Colucci*
Wellness Education Services
Jim Bowman*
*The individuals listed here are contacts. They are not necessarily the actual presenters.
70
Can my class, residence hall floor, or student organization, attend a workshop?

You may arrange for your group to attend one of the scheduled workshops listed in this website. If your group
cannot make it to one of the scheduled sessions, many of the offices presenting these workshops will gladly provide
customized workshops for groups associated with the university. If you are interested in either option, please contact
us by email.
What is the cancellation policy?
If you are unable to attend a workshop that you are registered for, please notify us by e-mail. Occasionally, there is a
change in a workshop time or location. In the event of such a change, every effort will be made to notify registrants.
Should weather conditions cause the cancellation of classes at UB, workshops during that time will also be cancelled.
Who can I contact with further questions about Life & Learning Workshops?
Please call The Office of Special Events at 645-3662, weekdays, 8:30 am - 5 pm, or e-mail.
Adapted from UB Student Affairs
Contact Info & Additional Resources

On Campus
Topic of Concern
Contact Person/
Phone Number Website
Agency
Location
Alcohol/Other Drugs
Marla McBride
716-645-2837
student-affairs.buffalo.
edu/shs/wes/alcdrugs.
php
Nutrition/Eating
Disorders
Janice Cochran
716-645-2837
student-affairs.
buffalo.edu/shs/wes/
nutphysical.php
114 Student Union
Relationship Advice
UB Counseling
Services
716-645-2720
wellness.buffalo.edu/
120 Richmond Quad/

2nd floor, Michael Hall
Smoking Cessation
Sharlynn
Daun-Barnett
716-645-2837
edu/shs/wes/tobacco.
php
114 Student Union
Sexual Assault
Anna Sotelo-Peryea
716-645-2837
edu/shs/wes/rapesa.
php
3rd floor, Michael Hall
Stress Management
UB Counseling
Services
716-645-2720
edu/shs/wes/stresmgt.
php
120 Richmond Quad/

2nd floor, Michael Hall
LGBTQ Community
Jim Bowman
716-645-2837
114 Student Union
edu/shs/wes/lgbtq.php
3rd floor, Michael Hall
71
Off Campus
Crisis Services:
Tel: (716) 834-3131
Himalayan Institute of Buffalo:

841 Delaware Ave
Buffalo, NY 14209
Tel: (716) 883-2223
Helpful Websites
Compassion Fatigue
Sleep Aid
http://www.compassionfatigue.org/
http://www.sleepfoundation.org/article/ask-the-expert/sleephygiene
Stress Management
http://www.umm.edu/sleep/sleep_hyg.htm
http://www.personalbest.com/
http://www.stanford.edu/~dement/howto.html
http://abovestress.com/
http://www.youtube.com/playlist?list=PLD43840D2685DD
Yoga
1E2
http://www.laughteryoga.org/
www.labyrinths.org
http://www.laughteryogaamerica.com/
http://www.student-health.buffalo.edu/stress.php
http://thelaughacademy.com/home/
http://workshops.buffalo.edu/
http://poweryogabuffalo.com/
http://www.bikramyogawilliamsville.com/
Mental Health
http://www.yogajournal.com/
http://www.nimh.nih.gov/index.shtml
Meditation
Mindfulness
http://www.youtube.com/user/QuietMindCafe
http://www.parallax.org/
http://www.calming.org/relaxation.htm
http://www.relax-online.com/imageryonline.htm
Diet and Nutrition
http://www.ucop.edu/humres/cap/relaxationresponse.html
http://www.choosemyplate.gov
http://pinterest.com/
Reiki
http://www.livestrong.com/
http://www.wnyreikiandmassage.com/
http://www.reiki.org/
72
Free Mobile Device Apps

Relaxation
[All platforms]
Simply Being Guided Meditation: guided step by step meditation, with or without music, for 5-20 minutes
[Android]
Qi Gong Meditation Relaxation
Buddhist Meditation Trainer
iQuarium Virtual Fish
Relaxation Portal
Hypnosis Free Relaxation
[iphone]
Mind
Zazen Lite
Nutrition
[All platforms]
Slim Down Shopping List: helps consumer purchase healthier options at the grocery store
TheCarrot: helps to keep track of many health aspects nutrition tracker is terrific.
FoodPlannerLite: consumer can view/choose foods at the grocery store and view nutrition information; creates a
weekly menu from the foods that user chooses
[Android]
Calorie-Tracker by Livestrong
Garmin Fit
Gluten-Free Registry
Vegetarian Cookbook
Allrecipes.com Dinner Spinner
Epicurious Recipe
Fooducate-Eat Healthy Diet
Ask Karen from USDA (food safety)
Locavore (local food information)
Taste of Home (seasonal recipes)
The Green Seafood Guide
Seafood watch
Dirty Dozen
73
Music
[Android]
Relaxing Sounds
Music Therapy for Refreshment
Calming Music to Tranquilize
Relax Melodies
Sleep Aids
[All platforms]
White Noise Lite
Relax Completely: hypnosis session for deep relaxation
WakeMate
[Android]
Relax & Sleep
Pure Sleep Lite
Activities
[All platforms]
Astrid: a task management app that allows you to make to do lists such as shopping lists; goal/task lists, etc.
iZen Garden Lite: create your own zen garden
[Android]
Yoga Workout Planner
Stress
[Android]
Stress Tracker
Worry Box: learn different coping skills and statements and create lists of steps you can take to manage stress
Stop Panic and Anxiety Self-help: Guided help through panic attacks and how to control anxiety symptoms
Stress Pile
Take a Break from Stress
PTSD Coach: learn about and manage symptoms that commonly occur after trauma.
74
Section 8
Bibliography
76
American Psychiatric Association. (2000). Diagnostic and Statistical Manual of Mental Disorders (4th ed. Text Revision).

Washington, DC: American Psychiatric Press.
Baranowsky, A. B., Gentry, J. E., & Gold, M. (2012). Personal Mission Statement. Retrieved from http://psychink.com/ti2012/
wp-content/uploads/2012/08/207PrewkshpTIstud.2012.pdf
Barnett, J. E. & Cooper, N. (2009). Creating a culture of self-care. Clinical Psychology: Science and Practice, 16(1), 16-20.
Bourne, E. J. (2005). The Anxiety and Phobia Workbook. CA: New Harbinger Publications.
Butler, L. (2011). Ways to avoid compassion fatigue. Adapted from the Social Work Department of Roswell Park Cancer

Institute. Retrieved from: http://www.socialwork.buffalo.edu/students/selfcare/documents/exercises/Ways_to_
Avoid_Compassion_atigue_-_Roswell.pdf
Butler, L. (2010). Self-care assessment. Adapted from Saakvitne, Pearlman, & Staff of TSI/CAAP. (1996). Transforming the

Pain: A Workbook on Vicarious Traumatization. Norton.
Craig, C.D. & Sprang, G. (2010). Compassion satisfaction, compassion fatigue, and burnout in a national sample of trauma

treatment therapists. Anxiety, Stress, and Coping, 23(3), 319, 339.
Christopher, J. C. & Maris, J. (2010). Integrating mindfulness as self-care into counseling and psychotherapy training.

Counseling and Psychotherapy Research, 10(2), 114-125.
Figley, C.R. & Kleber, R. (1995). Beyond the victim: Secondary traumatic stress. R.J. Kleber & C.R. Figley (Eds.), Beyond

trauma: Cultural and societal dynamics. Plenum series on stress and coping. New York, NY: Plenum Press. 75 98.
Florida Center for Public Health Preparedness. (2004). Understanding Compassion Fatigue: Helping Public Health Professionals

and Other front-Line Responders Combat the Occupational Stressors and Psychological Injuries of Bioterrorism Defense for

a Strengthened Public Health Response. FL: Florida Center for Public Health Preparedness.
Frazier, P., Anders, S., Perera, S., Tomich, P., Tennen, H., Park, C., & Tashiro, T. (2009). Traumatic events among

undergraduate students: Prevalence and associated symptoms. Journal of Counseling Psychology, 56(3), 450-460.
Gentry, J.E. (2010). The trauma recovery scale. Journal of Trauma Counseling International, 3(1), 1-15.
Harr, C. & Moore, B. (2011). Compassion fatigue among social work students in field placements. Journal of Teaching in

Social Work, 31(3), 350-363.
James, R. K. (2013). Crisis intervention strategies (7th ed.). California: Brooks/Cole. Cengage Coursemate for Crisis

Intervention Strategies
Kanter, J. (2007). Compassion fatigue and secondary traumatization: A second look. Clinical Social Work Journal, 35, 289-293.
Magee, E. (2012). 15 fresh brown bag lunch ideas. WebMD. Retrieved from http://www.webmd.com/food-recipes
features/15-fresh-brown-bag-lunch-ideas
Maslach, C., Schaufeli, W. B., & Leiter, M. P. (2001). Job burnout. Annual Review of Psychology, 52(1), 397423.
McCann, I. L., & Pearlman, L. A. (1990). Vicarious traumatization: A framework for understanding the psychological effects

of working with victims. Journal of Traumatic Stress, 3 (1), 131-149.
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National Institute of Mental Health. (2009). What is trauma? Retrieved from http://www.nimh.nih.gov/health/publications/
helping-children-and-adolescents-cope-with-violence-anddisasters-parents/what-is-trauma.shtml
National Institute of Mental Health. (2009). What is post-traumatic stress disorder, or PTSD? Retrieved from http://www.
nimh.nih.gov/health/publications/post-traumatic-stressdisorder-ptsd/what-is-post-traumatic-stress-disorder-or-
ptsd.shtml
Newell, J. M. & MacNeil, G. A. (2010). Professional burnout, vicarious trauma, secondary traumatic stress, and compassion

fatigue: A review of theoretical terms, risk factors, and preventative methods for clinicians and researchers.

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W.W. Norton & Company.
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downloads/Mindfulness_for_clients_and_family_members.pdf
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counseling students through yoga, meditation, and qigong. Journal of Counseling & Development, 86, 47-56.
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To print a copy of this manual or additional worksheets, please visit

our Stress Reduction page at http://wellnessed.buffalo.edu/stresmgt.

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What is mindfulness and how is it defined?

What is mindfulness and how is it defined?

What is the difference between stress and trauma?

What is the difference between stress and trauma?

Wellness Education Services

To print a copy of this manual or additional worksheets, please visit

What does this stuff look like?

Death of a loved one

Signs and Symptoms

Moving to a new place

Lost track of time

Elevated blood pressure

Difficulty with memory/

Lower immune system

Being easily startled

Poor problem solving

Increased guilt or grief

What Can You Do? (Basics)

For Someone You Know

Monitor eating and sleeping habits

Dont take their negative feelings personally

Become aware of your surroundings

Offer assistance even if they havent asked

Set realistic goals

Give them space or privacy if needed

Reassure them that feeling stressed is common

Adapted from UB Counseling Services

Vicarious Trauma (VT)

Builds over time

Anxiety, avoidance, irritability may increase

Inner thoughts, beliefs, values may shift

Can involve relatives/significant others of trauma survivor

Mainly involves direct caregiver or worker with trauma

(Zurbriggen 2011; Newell & MacNeil 2010 )

What You Can Do (Basics) (Smith, Segal, & Segal 2012)

Personal history of trauma

Maladaptive coping skills

Insomnia or excessive sleeping

Increased irritability with clients/co-workers

Increased dread of work

Rapid mood swings

Avoidance and isolation

Increased bouts of depression or anxiety

Over or under eating

Integration of professional and personal roles

Use and/or abuse of substances

Lack of control over caseloads

Unsolved personal trauma history

Lack of job satisfaction

Lack of balance between work and personal life

Lack of effective coping mechanisms

Blurred boundaries with client

Impatience with client change

Signs and Symptoms (Adapted from compassionfatigue.org)

Maintain positivity ratio (positive attitude)

Create to-do lists

Assess current time management

Daily self-reflection through journaling

Set realistic goals

Devote some time to silence

168 =