Mental Health & Wellness: Stress‑Relief Techniques + Campus Resources You Should Know

As a student, sometimes it feels like your mind is being pulled in ten directions at once, assignments, exams, social life, finances, future plans. If you’ve ever found yourself lying awake thinking about tomorrow’s to‑do list, you’re not alone. I’ve had nights where a jumble of worries kept me staring at the ceiling, until I discovered small shifts in my routine that made a big difference. You can build more peace, even in the busiest semesters.

Here are evidence‑based stress‑relief strategies and campus supports at Centennial that you can lean on when things feel heavy.

1. Stress‑Relief Techniques You Can Try Today

You don’t need expensive gadgets or hours of free time. These are simple, practical methods you can fit into your daily rhythm.

A. Micro breaks & breathwork

• 4‑7‑8 breathing: Inhale for 4 seconds, hold for 7, exhale for 8. Repeat 3–5 times.
• Box breathing: Inhale 4, hold 4, exhale 4, hold 4.
• Even 30 seconds of focused breathing can help downregulate your nervous system.

B. Progressive Muscle Relaxation (PMR)

Starting from your toes and moving upward (or vice versa), tense a muscle group for ~5 seconds, then release. Notice the contrast between tightness and release. Great to do before bed or when you feel physical tension (e.g. jaw, shoulders).

C. Movement breaks

• 5‑minute stretch session, yoga pose sequence, or a short walk (even pacing indoors).
• If weather permits, step outside for fresh air and natural light, nature has a calming effect.
• Dancing to a favorite song or jumping jacks can help reset your energy.

D. Journaling & “brain dump”

Set a timer (5–10 minutes). Write down everything racing through your mind, obligations, worries, ideas. Don’t worry about structure. Sometimes just getting thoughts out of your head onto paper frees mental space.

E. Mindful activities

Coloring, knitting, doodling, or even folding origami, tasks that let your mind rest while your hands are busy. Use grounding techniques: name 5 things you see, 4 things you hear, 3 things you feel, etc.

F. Digital boundaries

• Use “Do Not Disturb” mode or app timers for social media, emails, or notifications.
• Allocate “tech‑free windows” in your day (e.g. mealtimes, 30 minutes before bed).
• Try a “digital sunset” stop using screens at least 1 hour before sleeping.

G. Sleep hygiene rituals

• Go to bed and wake up at consistent times.
• Keep bedroom cool, dark, and quiet.
• Use the last 15 minutes before bed for calming rituals (reading, gentle stretching, journaling, breathing).

H. Social check‑in

Talk with a trusted friend, roommate, or peer about what’s on your mind, even if you don’t need a solution. Sometimes being heard is healing in itself.

2. Campus Resources at Centennial & Through CCSAI

You don’t have to navigate stress or mental health challenges alone. Here are supports available through Centennial and CCSAI:

A. Centre for Accessible Learning and Counselling Services (CALCS)

Provides counselling services to Centennial students, accessibility accommodations, workshops and more.

B. Centennial Talks – Peer Support Program

A peer support initiative where trained students offer listening, connection, shared experience, and referral guidance.

C. Domestic Student Wellness Program / “WeConnect” (Dialogue / MyLifeExpert)

An external but partnered wellness program available to domestic students for mental health support.

D. Health & Dental Coverage / Benefits

Your CCSAI membership includes health & dental coverage that may include mental health supports, therapy benefits, or other assistance.

E. Food Bank & Basic Supports

Food insecurity or financial stress can amplify mental strain. CCSAI runs a Food Bank to help ease one burden.

F. Legal Services & Advocacy

Sometimes stress comes from housing issues, rights, or conflicts. CCSAI’s legal advocacy services can support you in navigating those stressors.

3. How to Build a Personalized Stress‑Resilience Routine

Here’s how you can put these ideas into action:

1. Pick two go‑to strategies. Don’t try to overhaul your life overnight. For example: 4‑7‑8 breathing + a 5‑minute journaling routine.

2. Schedule it. Use your planner or phone to block time, treat these as appointments with yourself.

3. Start small and iterate. If 5 minutes is your max for now, that’s perfectly fine.

4. Track and reflect weekly. Did the breathing help? Did journaling make your mind clearer? What felt good, what didn’t?

5. Adjust per term. You might need more breathing, more walks, more peer support during midterms or finals.

4. When to Reach Out for Professional Help

Stress is normal. But if you experience any of the following persistently, don’t wait, reach out:

• Ongoing changes in sleep (insomnia or oversleeping)

• Sustained loss of interest in once‑enjoyed activities

• Feeling hopeless, overwhelmed, or thoughts of self‑harm

• Difficulty concentrating, retaining information

• Physical symptoms: headache, stomach issues, muscle tension

• Increased use of substances as coping

If you ever feel unsafe with your thoughts or believe you may act on them, treat it like any medical emergency, reach out to crisis lines or medical services immediately.

5. Encouragement & Final Thoughts

Putting your mental health first isn’t selfish, it’s necessary. You deserve tools, supports, and compassion. Some days will feel heavier than others. Some days, just breathing may be a victory. Other days, you’ll show up fully. That’s okay.

When in doubt, lean into community: a friendly peer, a staff member, a CCSAI resource. Use your student supports. You’re not walking this path alone.