Mindfulness & Wellness

Classes, articles, and Apps to help you improve your mind and body.

Monday Meditation Classes

If this is your first time or your thousandth time, Monday Meditation is a good place to grow your practice. Each week we offer a guided meditation. The group discusses meditation, the benefits, and reviews relevant apps and methods to enhance practice. All Touro staff, faculty, students, and their significant supports are welcome to join. No experience with meditation is needed. Bring an open mind and a desire to enrich your life.

Monday Meditation is every Monday at Noon. Don't forget to check your Touro email for updates on classes!

Koru Mindfulness Classes

Koru Mindfulness is an evidence-based meditation practice that aims to “give participants tools for quickly reducing distress… [and] emphasizes cultivating positive emotions like self-compassion and gratitude.” Koru Mindfulness was developed with consideration for the challenges that emerging adults often face. Its title, Koru, is derived from a New Zealand Maori word that signifies balanced growth.

The Koru class is a four-session course designed to help participants improve meditation and mindfulness skills, manage stress, and improve sleep. This course takes place over four weeks with one 75-minute session per week.  If you would like to register, email tun.koru@touro.edu from your touro.edu email address.

Mental Health Workbook

Adam's Corner "M-Power" workbook, by Adam Carter OTD-S, was created for students to help manage mental health symptoms, stress, and anxiety during the journey through graduate school. The guide contains tips, challenges, worksheets, and other resources so you can learn, reflect, and improve your own mental health.

Download the M-Power Workbook

Wednesday Wellness

Check back weekly for helpful tips, articles, videos, quotes, poems, research data, and more!

Many of us have felt angry at some point. Some of us are comfortable with the feeling, while others dislike it. Although anger is a valid emotion on its own, anger is sometimes referred to as a secondary emotion. 

So, what do we mean when we say anger is a secondary emotion? Anger can sometimes be the mask that hides our true underlying emotions. Often times, anger is viewed as a less "vulnerable" emotion and thus helps hide other emotions that one may consider make us "vulnerable".  Some of these "vulnerable" emotions can include hurt, disappointment, guilt, shame, sadness, anxiety, rejected, embarrassed, and scared (just to name a few).  

So why is it important to recognize when anger is a secondary emotion? Having this awareness allows us to process the actual emotion (or primary emotion) and helps us better understand ourselves. If we can understand ourselves and our experiences, we are able to communicate better with others (i.e. family, friends, partner, co-workers, etc.). After all, we cannot communicate something we do not know.

For many healthcare students, exams are one of the major sources of stress. Although some level of nervousness can help motivate one to perform well, too much stress can interfere with students' ability to prepare for and perform on exams.

Test anxiety can often consist of cognitive and physical reactions:

  • Cognitive: Excessive worry and thinking about failure; will often prevent students from preparing for exams and/or overthinking their answer choices
  • Physical reactions: heart pounding, sweaty palms, restlessness, increased heart rate

So how can we help reduce test anxiety?

Before the exam:

  • Develop a study schedule to review material: Creating a routine/schedule will encourage consistency.
  • Review exam material daily opposed to cramming before the exam.
  • Make studying a priority
  • Set specific study goals
  • Change your scenery (if needed) when studying: If you are beginning to feel unfocused or unmotivated, studying somewhere new can improve information retention
  • Take care of your mind and body: Make sure you are eating, sleeping, exercising, and engaging in self-care.

On test day:

  • Make sure you get enough sleep: Research on sleep recommends between 7-9 hours of sleep. Lack of sleep is actually associated with a reduction in concentration, focus, and memory.
  • Avoid caffeine: Although it may be tempting to consume caffeine before an exam, caffeine can actually increase anxiety.
  • Relaxation skills: If you begin to feel anxious during the exam, you may engage in the following
    • Deep breathing: It helps with lowering your heart rate and blood pressure. Sit back in a comfortable position and breathe in slowly through your nose for 4 seconds. Hold your breathe for 4 seconds, and exhale through your mouth for 4 seconds. Repeat the cycle as many times as needed.
    • Use positive self-talk: Can lead to positive feelings about testing and can improve test performance. Some examples are "I am going to do my best", "I can get through this", "Even though I am anxious, I can still do well", and "I am well-prepared for this test". 
    • 5-4-3-2-1 Technique: Focusing on the senses during moments of high anxiety can help ground us. In order to engage in this technique, you will use your 5 senses (Yes OT's, I know there are actually more than 5
      • 5 things you can see: Describe the objects you are seeing (color, texture)
      • 4 things you can touch: Describe how the objects feel; can be your clothes, pens, chair, scratch paper, etc.
      • 3 things you can hear
      • 2 things you can smell
      • 1 thing you can taste

For more resources on testing anxiety, please take a look at the following resource:

Attachment theory was developed by John Bowlby in the 20th century. It is a psychological theory that explains how individuals form and maintain relationships. The research on attachment was first conducted between children and their caregivers.

According to attachment theory, “children develop internal working models of attachment based on the quality of their early relationships with caregivers”, (Moore, 2023). These models of attachment that children develop will later affect their relationships in adulthood with others and will determine how they approach intimacy, trust, and emotional regulation.  The quality of their attachment is determined based on their caregivers’ responsiveness and sensitivity to their needs. Ideally, caregivers will provide a secure base from which a child can explore the world as long as they attend to the child’s needs. If they do not, the child can develop either an anxious, avoidant, or disorganized attachment style.

Although individuals may develop an anxious, avoidant, or disorganized attachment style, a new attachment style can be developed through having positive experiences in relationships and therapy.

For more information, please take a look at the following: 

Wellness Apps

Touro University Nevada’s Student Counseling Services has partnered with Aura, a personalized mindfulness and meditation app company, to bring each member of the campus community a free subscription.

The award-winning app offers thousands of mindfulness meditations, life coaching, sleep stories, and psychoeducation from coaches around the world. Aura gives you personalized support to help with stress, anxiety, sleep, personal growth, and more.

How to redeem your free subscription from Aura:

1. Visit the Aura website (https://app.aurahealth.io/redeem/touro).

2. You must use your Touro University Nevada email address.

3. Follow the directions to download the app and log in.

Application Price
Aura

Free with a TUN Community email address

calm

$8.99/year with an Amazon Prime Student Membership

down dog - meditation Free for students and teachers
Headspace

$9.99/year for Student Plan

insight timer Free
open

$19.99/month subscription

simple habit Free
sleeptown

$1.99

UCLS MINDFUL Free
application price

Down Dog – Yoga/HIIT/Barre/Running

Free for students and teachers

Exerprise

Free

Fiton

Free

Nike Run Club

Free

Nike Training Club

Free

Yoga Wake Up

$10.99/month
application price
Forest

$3.99

Habitica

Free

Rescue Time

Free

WaterDo

Free

Google Keep

Free

Todoist

Free
application Details price

Calm Harm

Resist the Urge to Self-Harm

Free

CBT Thought Diary

Mood Diary

Free

Clear Fear

Overcome Anxiety

Free

Combined Minds

Help Teens with their Mental Health

Free

Long Walks

Connect with others through open conversations

Free

Move Mood

Manage Depression

Free

PTSD Coach

Mindfulness, Breathing, and Education

Free

The Tapping Solution

Learn and Practice Tapping Techniques/Meditations

Free

Woebot

AI Chatbot for Mental Health Service

 Free

Worth Warrior

Help Self-Worth and Body Image

Free

Wysa

AI Chatbot for Mental Health Service

Free