One of the important characteristics of a Jesuit education is the magis , from the Latin word for the ‘more’ or the ‘greater.’ As James Martin, S.J. says in The Jesuit Guide to (Almost) Everything: A Spirituality for Real Life , “When you work, give your all…” The resources below give you more so you can live the Jesuit magis towards a fully thriving GU experience in wellness and in health.

Whether you're seeking resources for yourself or for a friend, remember that part of being in community, especially at a Jesuit institution, is the call for us to engage in conversations and dialogues around these topics. We hope you will use this Wellness Toolbox as a way to learn more about concerns Zags often face in order to reduce stigma and create open dialogue around those challenges.

To seek magis by learning more about Anxiety, see the resources below:

M - Meaning and Description

 Learn more about Anxiety, including signs and symptoms and ways to manage it

A - Apps and Downloads

 Apps and downloads that can help you manage Anxiety

G - Great Resources

Articles, handouts, worksheets and other resources to help with Anxiety. Also includes information on support groups and hotlines

I - Interactive Media

 Video, audio, and podcasts to help you understand and address Anxiety

S - Supporting a Friend

 Information and resources for how to help a friend who is struggling with Anxiety

M – Meaning and Description

"Anxiety disorders are a group of mental illnesses that cause people to feel excessively frightened, distressed, or uneasy during situations in which most other people would not experience these same feelings" (National Alliance on Mental Illness, 2012). The below resources give more information on Anxiety--what it is, signs and symptoms, causes, and available treatments.

From the National Alliance on Mental Illness

From the American Academy of Family Physicians

From the National Institute of Health

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A – Apps and Downloads

This is just a sampling of apps available to support you with any concerns around Anxiety. On-campus and off-campus resources are also available to help support you with any concerns you may have in this area.

Stop, Breathe, & Think - A free mindfulness, meditation and compassion-building tool that is simple, fun and easy to use. Check in to how you are thinking and feeling, and select emotions that guide you to recommended meditations.

 Free on Android & iTunes

S.A.M. (Self-help Anxiety Management) - SAM will help you to understand what causes your anxiety, monitor your anxious thoughts and behavior over time and manage your anxiety through self-help exercises and private reflection.

 Free on Android & iTunes

Panic Relief - This app can give you instant support, wherever you are - it is silent and helps you stay in control. Use your favorite animations for a few minutes when anxiety starts to build up inside you.

 Free on Android, $0.99 on iTunes

Headspace - Meditation made simple. Guided meditations suitable for all levels from Headspace. Meditation can help improve your focus, exercise mindful awareness, relieve anxiety and reduce stress.

 Free on Android & iTunes

Breathe2Relax - A portable stress management tool which provides detailed information on the effects of stress on the body and instructions and practice exercises to help users learn the stress management skill called diaphragmatic breathing. Breathing exercises have been documented to decrease the body’s ‘fight-or-flight’ (stress) response, and help with mood.

 Free on Android and iTunes

eCBT Calm - Helps people who are feeling stressed and want to learn relaxation skills. It assesses your stress level, provides relaxation skills,a nd also includes links to online resources for stress and anxiety.

 $0.99 on iTunes

Anxiety Coach - A comprehensive self-help tool for reducing a wide variety of fears and worries. Helps you make a list of feared activities and then guides you through mastering them. 

    Free on iTunes

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G - Great Resources

Mental Health Screening - This check up from the neck up is a brief, anonymous and confidential screening that helps you determine if you should connect with a mental health professional. Immediately following the brief questionnaire you will see your results, recommendations, and key resources

Stress and Anxiety on Campus Attending and graduating from college is one of the most important journeys most people experience in their lifetime. It can be a gateway to future success and happiness – but it can also be the cause of great anxiety and mental stress. This site offers tips on how to get help with this stress and anxiety. 

Self-Help Strategies - Free monthly webinars from mental health professionals that address some of the most frequently asked questions about treating anxiety. 

Half of Us - Half of U.S. college students reported that they have been stressed to a point where they couldn’t function during the past year. Through Half of Us, mtvU and The Jed Foundation provide information on mental health, tips for managing mental health in your daily life, and connect students to the appropriate resources to get help.

ABCDE Model - This handout can help you understand the link between and cycle of Activating experiences, Beliefs, Consequences, Disputing, and Effects as they relate to anxiety.

Challenging Negative Thoughts - Anxiety is often the result of irrational negative thoughts. Challenging irrational thoughts can help us change them. This worksheet can help you assess your negative thoughts.

My Strengths and Qualities - Challenge your negative thoughts and self-talk with this worksheet about your strengths and qualities.

Medications Overview - Are you considering medications as part of your mental health treatment? This resource gives an overview of medications, how they may help, and things to remember if you are considering medication.

Psychotherapy Overview - Psychotherapy--which is what typically takes place during a counseling session--is an effective way to improve your mental health but it can be intimidating. Learn more about different types of psychotherapy and how they might help you.

Hotlines That Help - There are a number of local and national crisis hotlines that can help you 24 hours a day. Learn more in this resource with specific hotlines numbers (including texting options).

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I – Interactive Media (videos, audio, podcasts)

Stress Management Strategies: Ways to Unwind - Too much stress in your life causes headaches, high blood pressure, tummy aches, memory loss and all other kinds of nasty stuff. But, how can you tell if you are showing stress symptoms? Check out this video for advice on how to tell when you're stressed out and simple tips to relieve tension.

Anxiety Coaches - Regular people who happen to have suffered from stress, anxiety, and PTSD and now coach others. This podcast series helps you overcome stress and anxiety while living a healthy lifestyle.

Preparing to Relax - This podcast from the University of San Francisco prepares you for a short or long relaxation activity (see the next two links). You prepare your space, your body, and your mind to unwind and relax.

Short Relaxation Activity - A short (8 minute) relaxation activity podcast from University of San Francisco.

Long Relaxation Activity - A long (17 minute) relaxation activity podcast from University of San Francisco.

Brene Brown: The Power of Vulnerability - Brené Brown studies human connection — our ability to empathize, belong, love. In a poignant, funny talk, she shares a deep insight from her research, one that sent her on a personal quest to know herself as well as to understand humanity.

Brene Brown - Listening to Shame - Shame and fear of vulnerability is an unspoken epidemic, the secret behind many forms of broken behavior. Brené Brown explores what can happen when people confront their shame head-on.

Elmo and Belly Breathing - You're never too old to learn some relaxation techniques from Sesame Street's coolest red monster--Elmo!

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S – Supporting a Friend

Tips on How to Help a Friend - When we’re having a hard time, the first place most of us turn is to family and friends. If you have friends who have come to you for help, we've got tips to help you with those conversations.

What Do I Say? - Having difficult conversations with friends is never easy. This is a quick resource to help you find the right words.

Zags Help Zags: Anxiety - Warning signs and tips for talking with another Zag when they are struggling with Anxiety.

Refer Form - This is one way you can share that you are concerned about a student. Someone from the Center for Cura Personalis, or their designee, will reach out to provide the student with support and resources.

Campus Resources Matrix - If you still aren't sure which office might be the best place to go, take a look at our which identifies offices that can help with specific questions or concerns.

What is Health & Counseling? - Health & Counseling Services functions as your private physician's office and counseling center. Learn more about the services available through this office.

What To Expect - This video gives an overview of what to expect when scheduling and coming in for your first visit at the Center for Cura Personalis or Health & Counseling Services.

Community Resources - In addition to the great resources available on campus, there are a number of resources available in the Spokane community to assist you with your personal well-being while you are at Gonzaga.

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The contents of this page are not intended to diagnose, treat, or provide a second opinion on any health issue. This information is not a substitute for the services of medical professionals; users should consult a health care provider for specific medical advice. Links to external websites are provided solely for the convenience of users. These sites are not managed by Gonzaga University and the organization assumes no responsibility for their content.