Morris Let's Thrive | University of Minnesota Morris
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Archived: 2026-04-23 17:13
Morris Let's Thrive | University of Minnesota Morris
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Morris Let's Thrive
Morris Let’s Thrive is a holistic campus initiative infusing evidence-based mental health and wellbeing practices, skill building, information and resources into UMN Morris students’ curricular and co-curricular life. Just as the seasons cycle on the prairie where forbs bloom at different times in spring, summer, and fall, grasses evolve and mature, and plants are sustained through winter and find new life in spring, so, too, does our path to wellbeing. The old settles into the earth and finds its way back to new growth.
What seeds of good health will you plant this week? Let’s create a community that sustains and supports our wellbeing together. Learn. Heal. Grow. Morris Let’s Thrive.
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How to Cope with Racial Trauma and Battle Fatigue
From Morris Let's Thrive and adapted with permission from Minnesota State University, Mankato.
What is Racial Trauma?
Racial trauma, or race-based stress, refers to the physical and psychological symptoms that Black, Indigenous, and People of Color (BIPOC) experience after exposure to particularly distressing and/or life-threatening racist experiences by white supremacist people, policies, and systems. Traumatic experiences can be real or perceived, directly experienced or witnessed, interpersonal or systemic.(1,2,3) The effects of racial trauma can be passed down within communities and across generations.(4)
What is Racial Battle Fatigue?
Racial battle fatigue (RBF) is the cumulative psychological, social, physiological, and emotional impacts of racial micro and macro aggressions and racist abuse on racially marginalized groups – particularly Black individuals. Attempting to cope with these persistent hostile, violent, demeaning, dismissive, and toxic race-based stressors completely depletes one’s physical, emotional, and mental energy. (5,6,7)
Common Signs and Symptoms
Academic Disruptions
Anger
Anxiety
Apathy
Defensiveness
Depression
Detachment
Emotional numbness
Escapism
Exhaustion
Frustration
Helplessness
Hopelessness
Hypersensitivity
Hypervigilance
Internalization of racist attributions
Irritability
Low Motivation
Muscle tension
Physical avoidance
Psychological or emotional withdrawal
Resistance
Sadness
Shock
Sleep disturbance
Social isolation
Verbal, non verbal or physical combativeness
How can I cope?
Continue to take action and engage in social justice and advocacy, but implement calming practices before, during, and after.(8) Traumatic events and trauma triggers activate our threat response (fight-flight-freeze). Centering and grounding practices help to settle the nervous system.
Learn the 4-7-8 breathing technique to engage our body’s calming response. Inhale through the nose for the count of 4, hold the breath for the count of 7, and exhale slowly through the mouth for the count of 8. Doing 5 sets can quickly help you feel more relaxed.
Try the “box breathing” method. While you imagine drawing the lines of a box, inhale through the nose to the count of 4, hold for the count of 4, exhale through the mouth to the count of 4, and hold again for the count of 4. Repeat for 5 sets.
Practice the 5-4-3-2-1 grounding technique to help anchor yourself into the present moment. In your immediate surroundings, identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
Practice intentional self-care.(2,9,1)
Engage in activities that attend to your “four bodies” – your mental, emotional, physical, and spiritual self.(11)
Learn healthy relaxation and coping strategies like yoga, mindfulness, journaling,
movement, and creative and expressive arts to help restore emotional balance and
well-being. Download some
mindfulness and mental health apps
to help establish a daily practice.
Engage in spiritual or meditative practices: attend a religious or faithbased event.
Take pauses from social media.(8,12) It is important to stay informed, yet we all need to take regular breaks from the 24-hour news cycle and social media posts. Give yourself permission to periodically disengage and set digital boundaries when you return.
Develop a positive racial and cultural identity and improve your self-worth. Read,
listen to, watch, or go to events that help you regain a sense of pride in your identity. (10 )
Make a list of and celebrate your positive attributes, talents, and accomplishments. Enhance your social support system and regain a sense of community. (8,12)
Now more than ever is the time to lean on trusted others for support, validation,
allyship, and encouragement – and a reminder that you are not alone.
Remember you do not have to fight every fight or battle it alone. Step back when you need to, take care of your own wellbeing, and enlist the help of others.
Learn more. Understanding racial trauma and racial battle fatigue and how it is
impacting your life can be the key to knowing how to address it. See the References
and Additional Resources listed below.
Seek professional help. Trauma-informed individual therapy and/or group counseling are beneficial avenues to exploring these concerns, processing your experiences, and taking steps toward healing.
References
Comas-Diaz, L., Hall. G. N., & Neville, H. A. (2019). Racial Trauma: Theory, Research,
and Healing: Introduction to the Special Issue. American Psychologist, 74 (1), pp. 1-5
Institute for the Study and Promotion of Race and Culture. #racialtraumaisreal:
https://www.bc.edu/content/dam/files/schools/lsoe_sites/isprc/pdf/racialtraumaisreal
Manuscript.pdf
Carter, R. T. (2007). Racism and Psychological and Emotional Injury: Recognizing and
Assessing Race-Based Traumatic Stress. Counseling Psychologist, 35 (1), pp. 13-105.
DeAngelis, T. (2019). The Legacy of Trauma. Monitor on Psychology, 50 (2), p. 36.
https://www.apa.org/monitor/2019/02/legacy-trauma
Smith, W. A., Allen, W. R., & Danley, L. L. (2007). “Assume the Position . . . You Fit the
Description” Psychosocial Experiences and Racial Battle Fatigue Among African
American Male College Students. American Behavioral Scientist, 51 (4), pp. 551-578.
Smith, W. A., Mustaffa, J. B., Jones, C. M., Curry, T. J., & Allen, W. R. (2016). ‘You make
me wanna holler and throw up both my hands!’: campus culture, Black misandric
microaggressions, and racial battle fatigue. International Journal of Qualitative
Studies in Education, 29 (9), pp. 1189-1209.
Solarte-Erlacher, M. (2020). Racial Battle Fatigue, Microaggressions, and your
Wellbeing: http://www.marisolerlacher.com/blog/racialbattlefatigue
Healing in Action: A Toolkit for Black Lives Matter Healing Justice & Direct Action:
https://blacklivesmatter.com/wp-content/uploads/2017/10/BLM_HealinginAction-1-
1.pdf
Self-Care in the Face of Racial Injustice: https://therapyforblackgirls.com/2020/01/09/selfcare-racial-injustice/
Black Emotional and Mental Health Initiative (BEAM). https://www.beam.community/tool-kitseducation
The Four Bodies: A Holistic Toolkit for Coping With Racial Trauma: https://medium.com/nappy-head-club/the-four-bodies-a-holistic-toolkit-for-coping-
withracial-trauma-8d15aa55ae06
Quaye, S. J., Karikari, S. N., Okello, W. K., & Carter, K. D. (2019). Strategies for
Practicing Self-Care from Racial Battle Fatigue. Journal Committed to Social Change
on Race and Ethnicity, 5 (2), pp. 95-131.
5 (Digital) Self-Care Practices Black People Can Use While Coping With Trauma: https://www.huffpost.com/entry/self-care-black-coping-withtrauma_n_577e76a9e4b0c590f7e839ed
Additional Resources
Student Counseling
Multi-ethnic Student Programs
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10 ways students can practice wellbeing
Include a wellbeing practice in your day. Choose something you enjoy—it’ll help you better manage life’s stresses.
Spend meaningful time with friends.
Enjoy a hobby.
Focus on your breathing and try meditation.
Got 5 minutes? Spend it outside! Being in nature gives your wellbeing a boost.
Research shows that more time in nature not only greatly improves your overall health, cognitive functioning, and sense of well-being, but importantly leads to making better environmental decisions.
www.nature-rx.org
Move your body. Exercise benefits all aspects of your health and wellbeing! Even a 15-minute walk makes a difference. Check out the Regional Fitness Center’s yoga and other great mind/body options.
Build a gratitude positive psychology practice into your daily routine. It can take as little as 2 minutes a day. Check out the
Grateful App
to learn how!
Build new skills and understanding to address depression, stress, social anxiety, and healthy sleep. Complete an assessment, explore learning modules, or work with a coach via the confidential
UMN Learn to Live online program
. (code: UMN)
Take a little time to eat well. Try focusing on eating fruits and veggies every day, and invite a floor-or class-mate to join you. Connect with
Morris Healthy Eating
, the Native Student Garden, and the Organic Garden. Reach out for
food resources
—many options are available on campus and in the community.
Access free, confidential campus health and wellbeing resources like
Student Counseling
,
Health Service
, and the
Disability Resource Center
.
Worried? Procrastinating? Take one small positive first step. It could be as simple as reaching out to someone who can share the journey.
Talk to someone! Talk to your friends, faculty, your adviser, a success coach, or another staff member. Swing by and chat with a
Let’s Talk counselor
.
Get enough sleep! It’s a good use of time: 8–10 hours of sleep each night make academics as well as life better. Browse the
Mayo Clinic website for sleep tips
.
Recent studies have shown that adequate sleep is essential to feeling awake and alert, maintaining good health and working at peak performance. After two weeks of sleeping six hours or less a night, students feel as bad and perform as poorly as someone who has gone without sleep for 48 hours. New research also highlights the importance of sleep in learning and memory. Students getting adequate amounts of sleep performed better on memory and motor tasks than did students deprived of sleep.
—Lawrence Epstein, MD, medical director of Sleep Health Centers, Brighton, MA, at American Academy of Sleep Medicine, 2017
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10 ways faculty and staff can facilitate student wellbeing
Faculty and staff have asked, "What can I do to help my students better survive and thrive in college?" Here are a few ideas drawing on wellbeing research and emerging best practices.
Research shows that cultivating mindfulness deepens understanding of course material; increases creativity, insight, concentration, attention; and increases mental health and psychological wellbeing with greater connection, generosity, and compassion for others.
— Contemplative Practices in Higher Education: Powerful Methods to Transform Teaching and Learning, 2013
Build wellbeing and stress management strategies into your syllabus. Giving an extra assignment/exam and letting students drop their lowest score promotes learning and reduces anxiety. Include wellbeing and stress management information and resources on your syllabus. (See
UMN Syllabus Requirements Policy
, B.8)
Offer “conversation cards” with prompts for a first office visit with your new students. You might include topics like academic interests, hobbies, learning styles, or concerns. Some students, especially first-generation college students, aren’t sure what “office hours” are. Introduce the concept—you could even use the term “student hours”—so they know this is a time when they can talk with you outside of class.
Begin class with two minutes of focused breathing. Or include another mindfulness practice. Breathing Bubbles are a great resource for focused breathing.
Build a gratitude positive psychology practice into class—two to five minutes. The
Grateful app
is one tool you can use with your students.
Promote healthy sleep and its academic and life benefits. Avoid midnight deadlines and aim for daytime course communications. Discuss or incentivize students’ pursuit of a week of good sleep.
Add a course assignment researching an evidenced-based practice that fosters mental health and wellbeing. Discuss or incentivize exercising at the
Regional Fitness Center
, walking for 15 minutes, or spending 30 minutes in nature.
Use the
Don’t Cancel That Class initiative
when out of town. Schedule workshops via the Office of Academic Success webpage: Mindfulness 101, Strategies for Everyday Wellness, Stress Management 101, and Healthy Relationships.
Embed a
UMN Learn to Live
module on depression, stress, social anxiety, or sleep
in your course. Students can complete assessments, learning modules, and work with a coach via the confidential online program. (code: UMN)
Let students know how to access free, confidential campus mental health and physical health resources. Make students aware of the
Makeup Work for Legitimate Absences
policy
and how to access support and verification.
Model good health and wellbeing practices. Talk about ways that you manage stress, take breaks, pursue hobbies, enjoy life, and recharge.
Values
Academic Growth
When we engage in the learning process and find purpose in what we are doing, it can help us connect learning to a larger picture. Engagement, ideas, and investment start here. Learning that happens in college will help you imagine your future: your personal life, career, community and more.
Imagine good ways to advance your academic growth at UMN Morris:
Can you meet regularly with your
academic advisor
?
Can you work regularly with the
Student Success Center
and/or your first-year student success coach to identify strategies and resources to help you meet academic goals?
If you have a psychological, learning, or physical health condition that impacts your life and academics, would a visit with the
Disability Resource Center
help? They can support accommodations and help develop plans to improve attendance and/or performance in your classes.
Consider
studying abroad and experiencing another part of the world
.
Explore the possibility of pursuing a
research project
with a faculty member.
Consider
internship opportunities and connections between college and careers
?
Community and Connection
Connection, belonging, and community are all important parts of personal wellbeing and a whole and satisfying college experience. Community exists at the roots that support personal and interpersonal, collaborative and intellectual growth while in college.
Think about ways to foster your sense of community at UMN Morris:
Find a
student group or organization
that would be a good fit for you.
Build a connection with youth, elders, and community organizations in the city of Morris by exploring
community engagement opportunities
.
Check in regularly with your orientation group or residential life floor?
Check out the
on-campus jobs
that would connect you with campus and maybe even a possible career.
Make more time for family and friends.
Cultivate relationships that make you feel good.
Attend trainings like the
Red Flag Campaign
that grow your skills as a community member supporting others.
Cultural Connections
Learn more about your own and others’ history, cultures and lifeways through campus lectures and programs. Building relationships with and learning from people whose backgrounds are different from our own enriches our lives and supports better academic achievement as we encounter different ways of understanding the world and different ways of solving problems both large and small. Opportunities provided at UMN Morris to thrive in a diverse, close-knit community also lay the foundation for lifelong civic engagement and responsibility.
Are you ready to foster cultural connections?
Connect with events and other people through the
Multi-Ethnic Resource Center
Get involved with a
student organization
with a cultural focus, such as the Circle of Nations Indigenous Association, Black Student Union, Jane Addams program, or Intervarsity Christian Fellowship (you do not need to be culturally affiliated with these groups to join and support them!)
Attend an International Student Program Cultural Hour
Take advantage of resources offered through the
Multi-Ethnic Student Program
,
International Student Programs
,
LGBTQIA2S+ Programs
Participate in, or serve as a peer mentor for,
Gateway, STELLAR, and Native American Student Success
.
Emotional Wellbeing
College can be an exciting time, and also a stressful one. New relationships, study habits, and “adulting” can bring up an array of new stressors . UMN Morris offers services and programs to help you manage stress, support your mental health, and foster emotional wellbeing as an integral part of college success.
To engage in positive emotional wellbeing at UMN Morris, you can:
Attend
new student orientation
so you’ll be off to a great start.
Prioritize good sleep.
Arrange an appointment at
student counseling
or
health service
.
Attend a
Let’s Talk
consultation
Explore the
Learn to Live on-line program
Take a course that supports your wellbeing, such as Reclaiming Happiness
Financial Security
College finances and finding the resources to live independently can be stressful. Learn to understand finances, budgeting, money management skills, and the benefits of earning a four-year degree (financially and in life) are important college priorities.
Here are some resources and programs to support your financial security:
Adopt some financial principles. Check out these resources from UMD and “
Live like a student now, so you don’t have to later
.”
Attend a
Financial Wellness Appointment
at
One Stop
.
Attend a financial literacy workshop or take MGMT 1101: Fundamentals of Personal Finance.
Join the Morris Healthy Eating initiative and learn to cook on a budget and participate in campus gardening. Consider the
Food Assistance Programs
or pick up a Food Resource bag on campus.
Consider a
quick-response emergency grant
through the One Stop office for short-term financial emergencies.
Healthy Lifestyle
It can take time, effort, and motivation to give proper attention to a healthy lifestyle. UMN Morris makes healthy choices easy choices for students on campus.
Make space for health in your schedule:
Take a walk outside or bike to the wind turbines and Pomme de Terre Park. Just 15 minutes being in nature can make a difference.
Take a Sports Science and Athletics course – Fitness for Life, Taekwondo, or Strength Training.
Develop an
Regional Fitness Center
routine, group fitness, swimming, walking, or lifting weights.
Using
personal training sessions
to jump start any or all of the above
Work with our
dietitian
to make a meal plan that fits for you
Explore other community options for health and fitness
Living Sustainably
Living sustainably can mean different things to different people. By attending to your own needs and practicing regular self-care, you maintain reserves that enable you to support others; by reducing your use of earth’s natural resources, you support UMN Morris’s commitment to sustainability and contribute to sustainable futures.
You can live sustainably:
Turn off lights and devices when you don’t need them.
Reduce (what you buy), reuse, compost, recycle, and upcycle.
Eat locally.
Work with
Morris Healthy Eating
.
Work in the Native Garden.
Support the
Morris Area Farmers Market
.
Support the work of the
Office of Sustainability
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Morris Let's Thrive
Morris Let’s Thrive is a holistic campus initiative infusing evidence-based mental health and wellbeing practices, skill building, information and resources into UMN Morris students’ curricular and co-curricular life. Just as the seasons cycle on the prairie where forbs bloom at different times in spring, summer, and fall, grasses evolve and mature, and plants are sustained through winter and find new life in spring, so, too, does our path to wellbeing. The old settles into the earth and finds its way back to new growth.
What seeds of good health will you plant this week? Let’s create a community that sustains and supports our wellbeing together. Learn. Heal. Grow. Morris Let’s Thrive.
Help Compass
Help Compass provides students with a specialized and unique student portal to manage your health and wellbeing.
Explore Help Compass!
Athletic Collaborations
Resources
Expand all
Resources
+
How to Cope with Racial Trauma and Battle Fatigue
From Morris Let's Thrive and adapted with permission from Minnesota State University, Mankato.
What is Racial Trauma?
Racial trauma, or race-based stress, refers to the physical and psychological symptoms that Black, Indigenous, and People of Color (BIPOC) experience after exposure to particularly distressing and/or life-threatening racist experiences by white supremacist people, policies, and systems. Traumatic experiences can be real or perceived, directly experienced or witnessed, interpersonal or systemic.(1,2,3) The effects of racial trauma can be passed down within communities and across generations.(4)
What is Racial Battle Fatigue?
Racial battle fatigue (RBF) is the cumulative psychological, social, physiological, and emotional impacts of racial micro and macro aggressions and racist abuse on racially marginalized groups – particularly Black individuals. Attempting to cope with these persistent hostile, violent, demeaning, dismissive, and toxic race-based stressors completely depletes one’s physical, emotional, and mental energy. (5,6,7)
Common Signs and Symptoms
Academic Disruptions
Anger
Anxiety
Apathy
Defensiveness
Depression
Detachment
Emotional numbness
Escapism
Exhaustion
Frustration
Helplessness
Hopelessness
Hypersensitivity
Hypervigilance
Internalization of racist attributions
Irritability
Low Motivation
Muscle tension
Physical avoidance
Psychological or emotional withdrawal
Resistance
Sadness
Shock
Sleep disturbance
Social isolation
Verbal, non verbal or physical combativeness
How can I cope?
Continue to take action and engage in social justice and advocacy, but implement calming practices before, during, and after.(8) Traumatic events and trauma triggers activate our threat response (fight-flight-freeze). Centering and grounding practices help to settle the nervous system.
Learn the 4-7-8 breathing technique to engage our body’s calming response. Inhale through the nose for the count of 4, hold the breath for the count of 7, and exhale slowly through the mouth for the count of 8. Doing 5 sets can quickly help you feel more relaxed.
Try the “box breathing” method. While you imagine drawing the lines of a box, inhale through the nose to the count of 4, hold for the count of 4, exhale through the mouth to the count of 4, and hold again for the count of 4. Repeat for 5 sets.
Practice the 5-4-3-2-1 grounding technique to help anchor yourself into the present moment. In your immediate surroundings, identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
Practice intentional self-care.(2,9,1)
Engage in activities that attend to your “four bodies” – your mental, emotional, physical, and spiritual self.(11)
Learn healthy relaxation and coping strategies like yoga, mindfulness, journaling,
movement, and creative and expressive arts to help restore emotional balance and
well-being. Download some
mindfulness and mental health apps
to help establish a daily practice.
Engage in spiritual or meditative practices: attend a religious or faithbased event.
Take pauses from social media.(8,12) It is important to stay informed, yet we all need to take regular breaks from the 24-hour news cycle and social media posts. Give yourself permission to periodically disengage and set digital boundaries when you return.
Develop a positive racial and cultural identity and improve your self-worth. Read,
listen to, watch, or go to events that help you regain a sense of pride in your identity. (10 )
Make a list of and celebrate your positive attributes, talents, and accomplishments. Enhance your social support system and regain a sense of community. (8,12)
Now more than ever is the time to lean on trusted others for support, validation,
allyship, and encouragement – and a reminder that you are not alone.
Remember you do not have to fight every fight or battle it alone. Step back when you need to, take care of your own wellbeing, and enlist the help of others.
Learn more. Understanding racial trauma and racial battle fatigue and how it is
impacting your life can be the key to knowing how to address it. See the References
and Additional Resources listed below.
Seek professional help. Trauma-informed individual therapy and/or group counseling are beneficial avenues to exploring these concerns, processing your experiences, and taking steps toward healing.
References
Comas-Diaz, L., Hall. G. N., & Neville, H. A. (2019). Racial Trauma: Theory, Research,
and Healing: Introduction to the Special Issue. American Psychologist, 74 (1), pp. 1-5
Institute for the Study and Promotion of Race and Culture. #racialtraumaisreal:
https://www.bc.edu/content/dam/files/schools/lsoe_sites/isprc/pdf/racialtraumaisreal
Manuscript.pdf
Carter, R. T. (2007). Racism and Psychological and Emotional Injury: Recognizing and
Assessing Race-Based Traumatic Stress. Counseling Psychologist, 35 (1), pp. 13-105.
DeAngelis, T. (2019). The Legacy of Trauma. Monitor on Psychology, 50 (2), p. 36.
https://www.apa.org/monitor/2019/02/legacy-trauma
Smith, W. A., Allen, W. R., & Danley, L. L. (2007). “Assume the Position . . . You Fit the
Description” Psychosocial Experiences and Racial Battle Fatigue Among African
American Male College Students. American Behavioral Scientist, 51 (4), pp. 551-578.
Smith, W. A., Mustaffa, J. B., Jones, C. M., Curry, T. J., & Allen, W. R. (2016). ‘You make
me wanna holler and throw up both my hands!’: campus culture, Black misandric
microaggressions, and racial battle fatigue. International Journal of Qualitative
Studies in Education, 29 (9), pp. 1189-1209.
Solarte-Erlacher, M. (2020). Racial Battle Fatigue, Microaggressions, and your
Wellbeing: http://www.marisolerlacher.com/blog/racialbattlefatigue
Healing in Action: A Toolkit for Black Lives Matter Healing Justice & Direct Action:
https://blacklivesmatter.com/wp-content/uploads/2017/10/BLM_HealinginAction-1-
1.pdf
Self-Care in the Face of Racial Injustice: https://therapyforblackgirls.com/2020/01/09/selfcare-racial-injustice/
Black Emotional and Mental Health Initiative (BEAM). https://www.beam.community/tool-kitseducation
The Four Bodies: A Holistic Toolkit for Coping With Racial Trauma: https://medium.com/nappy-head-club/the-four-bodies-a-holistic-toolkit-for-coping-
withracial-trauma-8d15aa55ae06
Quaye, S. J., Karikari, S. N., Okello, W. K., & Carter, K. D. (2019). Strategies for
Practicing Self-Care from Racial Battle Fatigue. Journal Committed to Social Change
on Race and Ethnicity, 5 (2), pp. 95-131.
5 (Digital) Self-Care Practices Black People Can Use While Coping With Trauma: https://www.huffpost.com/entry/self-care-black-coping-withtrauma_n_577e76a9e4b0c590f7e839ed
Additional Resources
Student Counseling
Multi-ethnic Student Programs
+
10 ways students can practice wellbeing
Include a wellbeing practice in your day. Choose something you enjoy—it’ll help you better manage life’s stresses.
Spend meaningful time with friends.
Enjoy a hobby.
Focus on your breathing and try meditation.
Got 5 minutes? Spend it outside! Being in nature gives your wellbeing a boost.
Research shows that more time in nature not only greatly improves your overall health, cognitive functioning, and sense of well-being, but importantly leads to making better environmental decisions.
www.nature-rx.org
Move your body. Exercise benefits all aspects of your health and wellbeing! Even a 15-minute walk makes a difference. Check out the Regional Fitness Center’s yoga and other great mind/body options.
Build a gratitude positive psychology practice into your daily routine. It can take as little as 2 minutes a day. Check out the
Grateful App
to learn how!
Build new skills and understanding to address depression, stress, social anxiety, and healthy sleep. Complete an assessment, explore learning modules, or work with a coach via the confidential
UMN Learn to Live online program
. (code: UMN)
Take a little time to eat well. Try focusing on eating fruits and veggies every day, and invite a floor-or class-mate to join you. Connect with
Morris Healthy Eating
, the Native Student Garden, and the Organic Garden. Reach out for
food resources
—many options are available on campus and in the community.
Access free, confidential campus health and wellbeing resources like
Student Counseling
,
Health Service
, and the
Disability Resource Center
.
Worried? Procrastinating? Take one small positive first step. It could be as simple as reaching out to someone who can share the journey.
Talk to someone! Talk to your friends, faculty, your adviser, a success coach, or another staff member. Swing by and chat with a
Let’s Talk counselor
.
Get enough sleep! It’s a good use of time: 8–10 hours of sleep each night make academics as well as life better. Browse the
Mayo Clinic website for sleep tips
.
Recent studies have shown that adequate sleep is essential to feeling awake and alert, maintaining good health and working at peak performance. After two weeks of sleeping six hours or less a night, students feel as bad and perform as poorly as someone who has gone without sleep for 48 hours. New research also highlights the importance of sleep in learning and memory. Students getting adequate amounts of sleep performed better on memory and motor tasks than did students deprived of sleep.
—Lawrence Epstein, MD, medical director of Sleep Health Centers, Brighton, MA, at American Academy of Sleep Medicine, 2017
+
10 ways faculty and staff can facilitate student wellbeing
Faculty and staff have asked, "What can I do to help my students better survive and thrive in college?" Here are a few ideas drawing on wellbeing research and emerging best practices.
Research shows that cultivating mindfulness deepens understanding of course material; increases creativity, insight, concentration, attention; and increases mental health and psychological wellbeing with greater connection, generosity, and compassion for others.
— Contemplative Practices in Higher Education: Powerful Methods to Transform Teaching and Learning, 2013
Build wellbeing and stress management strategies into your syllabus. Giving an extra assignment/exam and letting students drop their lowest score promotes learning and reduces anxiety. Include wellbeing and stress management information and resources on your syllabus. (See
UMN Syllabus Requirements Policy
, B.8)
Offer “conversation cards” with prompts for a first office visit with your new students. You might include topics like academic interests, hobbies, learning styles, or concerns. Some students, especially first-generation college students, aren’t sure what “office hours” are. Introduce the concept—you could even use the term “student hours”—so they know this is a time when they can talk with you outside of class.
Begin class with two minutes of focused breathing. Or include another mindfulness practice. Breathing Bubbles are a great resource for focused breathing.
Build a gratitude positive psychology practice into class—two to five minutes. The
Grateful app
is one tool you can use with your students.
Promote healthy sleep and its academic and life benefits. Avoid midnight deadlines and aim for daytime course communications. Discuss or incentivize students’ pursuit of a week of good sleep.
Add a course assignment researching an evidenced-based practice that fosters mental health and wellbeing. Discuss or incentivize exercising at the
Regional Fitness Center
, walking for 15 minutes, or spending 30 minutes in nature.
Use the
Don’t Cancel That Class initiative
when out of town. Schedule workshops via the Office of Academic Success webpage: Mindfulness 101, Strategies for Everyday Wellness, Stress Management 101, and Healthy Relationships.
Embed a
UMN Learn to Live
module on depression, stress, social anxiety, or sleep
in your course. Students can complete assessments, learning modules, and work with a coach via the confidential online program. (code: UMN)
Let students know how to access free, confidential campus mental health and physical health resources. Make students aware of the
Makeup Work for Legitimate Absences
policy
and how to access support and verification.
Model good health and wellbeing practices. Talk about ways that you manage stress, take breaks, pursue hobbies, enjoy life, and recharge.
Values
Academic Growth
When we engage in the learning process and find purpose in what we are doing, it can help us connect learning to a larger picture. Engagement, ideas, and investment start here. Learning that happens in college will help you imagine your future: your personal life, career, community and more.
Imagine good ways to advance your academic growth at UMN Morris:
Can you meet regularly with your
academic advisor
?
Can you work regularly with the
Student Success Center
and/or your first-year student success coach to identify strategies and resources to help you meet academic goals?
If you have a psychological, learning, or physical health condition that impacts your life and academics, would a visit with the
Disability Resource Center
help? They can support accommodations and help develop plans to improve attendance and/or performance in your classes.
Consider
studying abroad and experiencing another part of the world
.
Explore the possibility of pursuing a
research project
with a faculty member.
Consider
internship opportunities and connections between college and careers
?
Community and Connection
Connection, belonging, and community are all important parts of personal wellbeing and a whole and satisfying college experience. Community exists at the roots that support personal and interpersonal, collaborative and intellectual growth while in college.
Think about ways to foster your sense of community at UMN Morris:
Find a
student group or organization
that would be a good fit for you.
Build a connection with youth, elders, and community organizations in the city of Morris by exploring
community engagement opportunities
.
Check in regularly with your orientation group or residential life floor?
Check out the
on-campus jobs
that would connect you with campus and maybe even a possible career.
Make more time for family and friends.
Cultivate relationships that make you feel good.
Attend trainings like the
Red Flag Campaign
that grow your skills as a community member supporting others.
Cultural Connections
Learn more about your own and others’ history, cultures and lifeways through campus lectures and programs. Building relationships with and learning from people whose backgrounds are different from our own enriches our lives and supports better academic achievement as we encounter different ways of understanding the world and different ways of solving problems both large and small. Opportunities provided at UMN Morris to thrive in a diverse, close-knit community also lay the foundation for lifelong civic engagement and responsibility.
Are you ready to foster cultural connections?
Connect with events and other people through the
Multi-Ethnic Resource Center
Get involved with a
student organization
with a cultural focus, such as the Circle of Nations Indigenous Association, Black Student Union, Jane Addams program, or Intervarsity Christian Fellowship (you do not need to be culturally affiliated with these groups to join and support them!)
Attend an International Student Program Cultural Hour
Take advantage of resources offered through the
Multi-Ethnic Student Program
,
International Student Programs
,
LGBTQIA2S+ Programs
Participate in, or serve as a peer mentor for,
Gateway, STELLAR, and Native American Student Success
.
Emotional Wellbeing
College can be an exciting time, and also a stressful one. New relationships, study habits, and “adulting” can bring up an array of new stressors . UMN Morris offers services and programs to help you manage stress, support your mental health, and foster emotional wellbeing as an integral part of college success.
To engage in positive emotional wellbeing at UMN Morris, you can:
Attend
new student orientation
so you’ll be off to a great start.
Prioritize good sleep.
Arrange an appointment at
student counseling
or
health service
.
Attend a
Let’s Talk
consultation
Explore the
Learn to Live on-line program
Take a course that supports your wellbeing, such as Reclaiming Happiness
Financial Security
College finances and finding the resources to live independently can be stressful. Learn to understand finances, budgeting, money management skills, and the benefits of earning a four-year degree (financially and in life) are important college priorities.
Here are some resources and programs to support your financial security:
Adopt some financial principles. Check out these resources from UMD and “
Live like a student now, so you don’t have to later
.”
Attend a
Financial Wellness Appointment
at
One Stop
.
Attend a financial literacy workshop or take MGMT 1101: Fundamentals of Personal Finance.
Join the Morris Healthy Eating initiative and learn to cook on a budget and participate in campus gardening. Consider the
Food Assistance Programs
or pick up a Food Resource bag on campus.
Consider a
quick-response emergency grant
through the One Stop office for short-term financial emergencies.
Healthy Lifestyle
It can take time, effort, and motivation to give proper attention to a healthy lifestyle. UMN Morris makes healthy choices easy choices for students on campus.
Make space for health in your schedule:
Take a walk outside or bike to the wind turbines and Pomme de Terre Park. Just 15 minutes being in nature can make a difference.
Take a Sports Science and Athletics course – Fitness for Life, Taekwondo, or Strength Training.
Develop an
Regional Fitness Center
routine, group fitness, swimming, walking, or lifting weights.
Using
personal training sessions
to jump start any or all of the above
Work with our
dietitian
to make a meal plan that fits for you
Explore other community options for health and fitness
Living Sustainably
Living sustainably can mean different things to different people. By attending to your own needs and practicing regular self-care, you maintain reserves that enable you to support others; by reducing your use of earth’s natural resources, you support UMN Morris’s commitment to sustainability and contribute to sustainable futures.
You can live sustainably:
Turn off lights and devices when you don’t need them.
Reduce (what you buy), reuse, compost, recycle, and upcycle.
Eat locally.
Work with
Morris Healthy Eating
.
Work in the Native Garden.
Support the
Morris Area Farmers Market
.
Support the work of the
Office of Sustainability
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