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 Stress, see the resources below:

M – Meaning and Description

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

A - Apps and Downloads

Apps and downloads that can help you manage Stress

G - Great Resources

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

I - Interactive Media

Video, audio, and podcasts to help you understand and reduce your Stress

S - Supporting a Friend

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

M – Meaning and Description

"Everyone experiences stress. Sometimes it can help you focus and get the task at hand done. But when stress is frequent and intense, it can strain your body and make it impossible to function. Finding effective ways to deal is crucial to living well." (National Alliance on Mental Illness, 2016) Learn more about stress via the resources below.

The Jed Foundation

From the National Institutes for Health

From the National Alliance on Mental Illness

Back to top

A – Apps and Downloads

This is just a sampling of apps available to support you in improving your time management and Life Balance.  On-campus and off-campus resources are also available to help support you with any concerns you may have in this area.

GPS for the Soul - GPS for the Soul is based on two truths: that we all have within us a centered place of harmony and balance, and that we all veer away from that place again and again.

Free on iTunes

Buddha Board - Master the art of ‘letting go’ - Buddha Board is based on the Zen concept of living in the moment, you create your design on the screen, and then as it slowly disappears, you are left with a clean slate and a clear mind - ready to create a new masterpiece. Allow yourself to 'let go' and not be concerned with each outcome - live in the moment.

Free on iTunes

Balanced - Struggling to make time for all the little things that matter?  This app helps you stay motivated and focused on what's really important in your life.

Free on iTunes

Happier - Helps you stay more present and positive throughout the day.  Use it like your personal mindfulness coach--use it to life your mood, take a quick meditation pause, or capture and savor the small happy moments that you find in your day.

Free on Android and iTunes

Happify - How you feel matters. Whether you're feeling sad, anxious and stressed, or you're dealing with constant negative thoughts, Happify brings you effective tools and programs to take control of your emotional well-being.

Free on Android and iTunes

TimeTune - You can use TimeTune as your daily task reminder, daily activity manager, habit creation tool, student calendar, timetable manager, schedule organizer, routine optimizer, time manager or daily planner.

Free on Android

Back to top

G - Great Resources

Stress 101 - Get the full scoop on stress, its causes, how to lower your stress level, changing the thoughts that underlie your stress level. 

The Doctor Told Me My Stress Caused My... - If you have a stress-related symptom, you're not alone! Nearly 85 percent of visits to doctors (and nearly as many to psychologists) are for stress-related problems.  Read more about the physical impacts of stress.

When Things Fall Apart: Heart Advice for Difficult Times - A collection of talks given by author Pema Chödrön, the book is a treasury of wisdom for going on living when we are overcome by pain and difficulties. 

The Three Components of Self-Care - College can be stressful.  Good self-care is key to keeping your stress under control.  Learn the three components of self-care in order to manage that stress.

Managing Economic Stress - We know that college is expensive and that finances are often a big source of stress for students.  Learn tips for managing stress related to your finances.

Burnout - Feeling burned out?  Recognize the signs of burnout and get some tips on what to do when you're feeling it.

Procrastination and Time Management - Whether it's Netflix, naps, or lack of motivation, it's easy to master the art of procrastination.  Learn some tips for improving your time management and avoiding the pitfalls of procrastination.

Time Management - This tool breaks down time management for college students and helps you identify how you want to spend your time and then take steps to align your actions with your goals.

Time Budget Sheet - Use this resource in collaboration with the Time Management tool above to make the most of the time you've got each week.

Mental Health Screening - Sometimes struggling with stress can become something more.  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. 

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).

Back to top

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 your stress.

How to Make Stress Your Friend - Stress. It makes your heart pound, your breathing quicken and your forehead sweat. But while stress has been made into a public health enemy, new research suggests that stress may only be bad for you if you believe that to be the case. Psychologist Kelly McGonigal urges us to see stress as a positive, and introduces us to an unsung mechanism for stress reduction: reaching out to others.

Negative and Positive Stress Cycles - Learn more about the two kinds of stress cycles:  positive and negative.  Click on the boxes on the webpage for a quick video explaining stress cycles and how they help or hurt.

Muscle Relaxation - A muscle relaxation audio track from the University of Texas Counseling and Mental Health Center.

Deep Breathing - A deep breathing audio track from the University of Texas Counseling and Mental Health Center.

Brief Meditation - A brief meditation audio track from the University of Texas Counseling and Mental Health Center.

Progressive Muscle Relaxation - A progressive muscle relaxation audio track from the University of Texas Counseling and Mental Health Center.

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

Back to top

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: Stress - Warning signs and tips for talking with another Zag when they are struggling with stress.

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 List - There are so many resources available on campus to support Gonzaga students.  The campus resources we have available can support you at each phase in their journey.  This page includes list of commonly used resources, including contact information and a little information about what each office does.

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.

Back to top

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.