Self-Help Collection

Welcome to our collection of self-help mental health resources that we have gathered to help you incorporate well-being into your lives and cope with challenges and uncertainties.

Note: Self-help resources are not designed to replace mental health services but can instead assist you on your well-being journey by increasing your understanding of your mental health and enhancing your coping skills. If you have an urgent mental health concern, please call CAPS at (518)442-5800.

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Coping & Resilience

Gratitude Letter Writing

Take a few moments to notice what you’re grateful for through a simple activity that has been shown to have long lasting and positive effects. Check out this podcast episode that discusses how to shift your focus away from things that are frustrating to the things that your thankful for. As it turns out, practicing gratitude has a positive impact on our emotional health, physical well-being, relationship satisfaction, and more...


Website and app. Science-based activities and games that can help you overcome negative thoughts, stress, and life’s challenges, build resilience, and gain confidence/optimism (iPhone/Android).

Gratitude: Personal Growth & Affirmations Journal app

Gratitude Journal allows you to record things that make you happy. You can also share quotes and affirmations that create positive emotions, which research shows can undo the grip of negative emotions like anxiety (iPhone/Android).
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Self-care is one important component of our overall health and well-being. Making time for ourselves and taking care to nourish our bodies and minds can help prevent and/or minimize the negative effects of stress, burnout, and other mental health issues. Practicing self-care looks different for each of us, so it can be helpful to explore what works best for you.
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Mindfulness Online Series

A six-session introduction to mindfulness delivered as a podcast to go at your own pace.

Mindful Mondays

Drop-in, weekly meditation sessions over Zoom. Open to all students, staff, and faculty.

Calm meditation app

Calm is a leading app for meditation and sleep. Join the millions experiencing lower stress, less anxiety, and more restful sleep with our guided meditations, Sleep Stories, breathing programs, masterclasses, and relaxing music (iPhone/Android).

Headspace meditation app

Headspace is your guide to everyday mindfulness in just a few minutes a day. Choose from hundreds of guided meditations on everything from managing stress and anxiety to sleep, productivity, exercise, and physical health (iPhone/Android) Click here for the student plan rate.

Headspace articles

Hundreds of articles from the folks at Headspace for any mind, any mood, any goal.

5 Simple Mindfulness Practices for Daily Life

Your day-to-day activities offer ample opportunities to call up mindfulness in any moment. These simple practices will breathe space into your daily routines.
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Anxiety Reduction and Stress Management

HelpGuide on Anxiety

Are worries, fears, or panic attacks making it hard to function or enjoy life? Learn about the various types of anxiety disorders and their symptoms, and what you can do to take back control and regain your peace of mind.

Mindshift app

Uses scientifically proven strategies based on CBT to help you learn to relax and be mindful, develop more effective ways of thinking, and use active steps to take charge of your anxiety (iPhone/Android)

SAM Self-help App for the Mind

SAM provides a range of self-help techniques organised into several main well-being themes, together with tools for recording and monitoring changes in your well-being. The social cloud feature allows users to give and receive support from others. (iPhone/Android)

Progressive Muscle Relaxation:

A 6-minute video to learn this calming technique that you can use in times of stress, or to help you fall asleep.
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Dealing with Depression

HelpGuide on Depression

A collection of various articles and resources on depression and suicide prevention.

Sanvello app

Sanvello helps you understand you: Our thoughts, moods, and behaviors all shape how we feel. Sanvello gives you clinically validated techniques to help you manage your moods and thoughts, so you can understand what works for you to feel better (Download)

MindDoc app

MindDoc is a leading monitoring and self-management app for promoting emotional well-being and coping with such mental illnesses as depression, anxiety, insomnia, and eating disorders(iPhone/Android)
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Better Sleep

Sleep is your superpower:

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Substance Use

Grounded app

Grounded provides all the tools needed to help users quit weed or take tolerance breaks/ flush the THC out of your system. This app features tools for you to track withdrawal symptoms, log cravings, track length of quit, financial savings, and ways to reward yourself for positive changes (iPhone/Android).

Drinks Meter app

Drinks Meter offers anonymous, objective feedback on your alcohol use and comparison to thousands of people’s drinking habits worldwide (iPhone/Android).

Smoke Free app

Over 40 different, evidence-based techniques will help you get - and stay - smoke free. See and celebrate how long you’ve been quit, how your health is improving how much money you're saving, how many cigarettes you've not smoked, how much life you've regained, and more (iPhone/Android).