Emotional Wellness

Emotional wellness is about the capacity to successfully handle life's stresses and adapt to change and difficult times. You might need professional help to hone that capacity, or maybe you just need to talk to a friend, but it IS achievable. 

Emotional wellness is important as it allows you to accept how you are feeling.  How you feel can affect your ability to carry out everyday activities, your relationships, and your overall mental health.  Developing emotional wellness allows you to experience life in greater balance, have a deeper sense of awareness and stronger decision making skills.  Being in a state of emotional wellness doesn't mean you will never have a bad day or be uncomfortable (before, during or after your global experience), but you don't have to face those challenges alone; there are many resources to help you navigate your path. 

Emotional Wellness Tips and Strategies

Below are some tips and strategies for you to practice in order to boost your emotional wellness. 

  • Brighten your outlook. Smile! 
  • Seek or accept help and support from others when needed.
  • Reach out to a mental health professional when you are struggling or need direction. 
  • Develop strong coping techniques (Mindfulness, Meditation, Behavioral Activation, Journaling, etc.) 
  • Strengthen your social connections with family and friends.
  • Invest in self-care. Take time to rest, reflect, exercise.
  • Find ways to get quality sleep.
  • Learn how to strengthen your ability to handle stress and stressors in your life.
  • Accept that mistakes are learning experiences.
  • Balance your other Dimensions of Wellness.

While this section is focused on emotional wellness, we encourage you to approach your global experience holistically -- or whole-istically.  Ideally your takeaways from the experience will impact all of the dimensions of wellness in some way. To learn specific information about health matters such as insurance, immunizations, etc please see the Your Health pages.

Emotional wellness is about the capacity to successfully handle life's stresses and adapt to change and difficult times. You might need professional help to hone that capacity, or maybe you just need to talk to a friend, but it IS achievable. 

Emotional wellness is important as it allows you to accept how you are feeling.How you feel can affect your ability to carry out everyday activities, your relationships, and your overall mental health.  Developing emotional wellness allows you to experience life in greater balance, have a deeper sense of awareness and stronger decision making skills. Being in a state of emotional wellness doesn't mean you will never have a bad day or be uncomfortable (before, during or after your global experience), but you don't have to face those challenges alone; there are many resources to help you navigate your path. 

For more information related to practical health matters before you go such as meeting with your healthcare professionals, planning for medication and immunizations, please visit the Your Health pages.

Resources

University Counseling Center* - Pitt students can engage in private or group counseling sessions, wellness workshops, have access to trauma and self-care resources, diversity resources, resources for allies and much more. 

University Counseling Center* - Informational video from a Pitt Staff Clinician on your Global Experience and Mental Health.

International SOS* - Provides health and security coverage to Pitt student, faculty, and staff traveling for University-related studies or business. ISOS is the world’s leading medical and travel security risk services company. Before you travel,  this service can help you with the legalities of traveling with medications or supplements, help you find qualified healthcare providers, and provide general advice and assistance to help with your emotional and overall wellness. Refer to your pre-departure materials and to the Your Health pages for more details on International SOS.   There is also a great app to use! 

TAO* - (Therapy Assistance Online) - Private online library of engaging, interactive programs to learn life skills and to help you bounce back from disappointments or stumbling blocks in life. You can complete TAO videos or interactive modules at your own pace.  Free service provided to Pitt students; login with your PittID.

University Counseling Center Wellness Workshops* - Interactive, educational presentations focused on wide variety of mental health related topics (past topics include healthy coping skills, international tea time,  mindfulness & self-compassion), 45-60 minutes in length.   

Stress Free Zone (SFZ)* - Pitt's Student Health Service offers this SFZ space where students can learn and regularly practice evidence-based, mind/body stress reduction skills. Virtual daily mindful practices are offered daily for Pitt students.

HealthyU: Emotional Wellness* - Pitt Student Affairs offers tips and resources to maintain Emotional Wellness

National Institute of Health Emotional Wellness Toolkit - 6 evidence based tips for improving your Emotional Wellness.

Coping with Stress - Resources from the CDC on how to cope with stress during difficult times. 

University of Michigan's Resilient Traveling: Managing Stress & Enhancing your Experience Abroad - Skills, stories and resources developed to help individuals as they transition through all three stages of global experiences.

Apps

International SOS - Assistance App* - Provides health and security coverage to Pitt students, faculty, and staff traveling for University-related studies or business. ISOS is the world’s leading medical and travel security risk services company. Before you travel,  this service can help you with the legalities of traveling with medications or supplements, help you find qualified healthcare providers, and provide general advice and assistance to help with your emotional and overall wellness. Refer to your pre-departure materials and the Your Health pages for more specific information.  Available for Android and iOS.

TAO* - (Therapy Assistance Online) - Self-guided and interactive tool. Private online library of engaging, interactive programs to learn life skills and to help you bounce back from disappointments or stumbling blocks in life. You can complete TAO videos or interactive modules at your own pace.  Free service provided to Pitt students; login with your PittID. Available for Android and iOS.

Talklife-  Peer to peer support network. Available for Android and iOS.

Dailyo –  Self-care journal with mood tracker and goals. Available for Android and iOS.

Articles and Blogs

Balancing Mental Health Abroad – IES student blog - Discusses students' experiences in preparing for study abroad.  

10 Tips to Improve your Emotional Wellness  – Healthy Place.com - Offers practical advice for how to improve your Emotional Wellness.   

Studying Abroad with Anxiety? - Reddit blog - Students share their experiences. 

The Importance of Keeping a Journal While Abroad - The Study Abroad Blog explains why journaling will help you see the growth you've accomplished during your program.

Preparations for Travel with Mental Health Conditions - Mobility International discusses preparing your strategies for travel with a mental health condition

Vlogs, Videos and Podcasts

The Daily Shine - Provides tips on how to relieve stress and anxiety through different forms of self-care such as practicing meditation and setting daily intentions. 

Pitt Vlog 2016 Emotional Wellness*- Pitt students explore ways to maintain Emotional Wellness while on campus. 

 

Emotional wellness is about the capacity to successfully handle life's stresses and adapt to change and difficult times.  You might need professional help to hone that capacity, or maybe you just need to talk to a friend, but it IS achievable. 

Emotional wellness is important as it allows you to accept how you are feeling.  How you feel can affect your ability to carry out everyday activities, your relationships, and your overall mental health.  Developing emotional wellness allows you to experience life in greater balance, have a deeper sense of awareness and stronger decision making skills.  Being in a state of emotional wellness doesn't mean you will never have a bad day or be uncomfortable (before, during or after your global experience), but you don't have to face those challenges alone; there are many resources to help you navigate your path. 

For more information related to practical health matters while you are away,  such as utilizing your international health insurance and cultural transitions, please visit the Your Health pages.

Resources

International SOS* - Provides health and security coverage to Pitt student, faculty, and staff traveling for University-related studies or business. ISOS is the world’s leading medical and travel security risk services company. While traveling,  this service can help you with the legalities of traveling with medications or supplements, help you find qualified healthcare providers, and provide general advice and assistance to help with your emotional and overall wellness. Refer to your pre-departure materials and to the Your Health pages for more details on International SOS. There is also a great app to use!  ​

TAO* - (Therapy Assistance Online) - Private online library of engaging, interactive programs to learn life skills and to help you bounce back from disappointments or stumbling blocks in life. You can complete TAO videos or interactive modules at your own pace.  Free service provided to Pitt students; login with your PittID. 

University Counseling Center Wellness Workshops* - Interactive, educational presentations focused on wide variety of mental health related topics (past topics include healthy coping skills, international tea time,  mindfulness & self-compassion). 45-60 minutes in length. Pitt students can engage in wellness workshops while travelling. 

Stress Free Zone (SFZ)* - Pitt's Student Health Service offers this SFZ space where students can learn and regularly practice evidence-based, mind/body stress reduction skills. Virtual daily mindful practices are offered daily for Pitt students. 

HealthyU: Emotional Wellness* - Pitt Student Affairs offers tips and resources to maintain Emotional Wellness.

National Institute of Health Emotional Wellness Toolkit - 6 evidence based tips for improving your Emotional Wellness.

Coping with Stress - Resources from the CDC on how to cope with stress during difficult times. 

Resilient Traveling: Managing Stress & Enhancing your Experience Abroad - The University of Michigan presents skills, stories and resources developed to help individuals as they transition through all three stages of global experiences.

Good Therapy - provides a list of therapists and counsellors in many destinations; also lists if the healthcare provider speaks English. 

Apps

International SOS - Assistance App* - Provides health and security coverage to Pitt student, faculty, and staff traveling for University-related studies or business. ISOS is the world’s leading medical and travel security risk services company. ​While traveling, this service can help you find qualified healthcare providers in case of emergency, provide general advice and assitance during stressful times to help with your emotional and overall wellness. Refer to your pre-departure materials for your Pitt International SOS ID number and more specific information. Available for Android and iOS.

TAO* - (Therapy Assistance Online) Self-guided and interactive tool. Private online library of engaging, interactive programs to learn life skills and to help you bounce back from disappointments or stumbling blocks in life. You can complete TAO videos or interactive modules at your own pace.  Free service provided to Pitt students; login with your PittID.  Available for Android and iOS.

Talklife - Peer to Peer Support Network. Available for Android and iOS.

Dailyo – Self-care journal with mood tracker and goals. Available for Android and iOS.

Articles and Blogs

Ways to Maintain and Improve your Mental Health While Abroad - Blog by IES student travelor - Student shares perspectives on how to mitigate the effects of homesickness and tips for self-care from their global experience.  

I tried bullet journalling and how it changed my life - Well + Good website - student shares experiences using a bullet journal to combat life stresses.

Vlogs, Videos and Podcasts

The Daily Shine - Helping relieve stress and anxiety through different forms of selfcare such as meditation and daily intentions.

 

Emotional wellness is about the capacity to successfully handle life's stresses and adapt to change and difficult times.  You might need professional help to hone that capacity, or maybe you just need to talk to a friend, but it IS achievable. 

Emotional wellness is important as it allows you to accept how you are feeling.  How you feel can affect your ability to carry out everyday activities, your relationships, and your overall mental health.  Developing emotional wellness allows you to experience life in greater balance, have a deeper sense of awareness and stronger decision making skills.  Being in a state of emotional wellness doesn't mean you will never have a bad day or be uncomfortable (before, during or after your global experience), but you don't have to face those challenges alone; there are many resources to help you navigate your path. 

For more information related to practical health matters when you return,  such as cultural transitions, please visit the Your Health pages.

Resources

University Counseling Center* -  Pitt students can engage in private or group counseling sessions, wellness workshops, have access to trauma and self-care resources, diversity resources, resources for allies and much more. 

University Counseling Center*- informational video from a Staff Clinician onGlobal Experiences and Mental Health.

TAO* - (Therapy Assistance Online) Private online library of engaging, interactive programs to learn life skills and to help you bounce back from disappointments or stumbling blocks in life. You can complete TAO videos or interactive modules at your own pace.  Free service provided to Pitt students; login with your PittID. 

University Counseling Center Wellness Workshops* - Interactive, educational presentations focused on wide variety of mental health related topics (past topics include healthy coping skills, international tea time,  mindfulness & self-compassion), 45-60 minutes in length.     

Wellness & Resilience (HON1510)* - Pitt course- Learn more about positive habits like mindfulness and resilience and apply the concepts to your own life including your global experiences.

Stress Free Zone (SFZ)* - Pitt's Student Health Service offers this SFZ space where students can learn and regularly practice evidence-based, mind/body stress reduction skills. Virtual daily mindful practices are offered daily for Pitt students.

HealthyU: Emotional Wellness* - Pitt Student Affairs offers tips and resources to maintain Emotional Wellness.

National Institute of Health Emotional Wellness Toolkit - 6 evidence based tips for improving your emotional wellness.

Coping with Stress - Resources from the CDC on how to cope with stress during difficult times. 

University of Michigan's Resilient Traveling: Managing Stress & Enhancing your Experience Abroad - skills, stories and resources developed to help individuals as they transition through all three stages of global experiences.

Apps

TAO* - (Therapy Assistance Online) Self-guided and interactive tool. Private online library of engaging, interactive programs to learn life skills and to help you bounce back from disappointments or stumbling blocks in life. You can complete TAO videos or interactive modules at your own pace.  Free service provided to Pitt students; login with your PittID.  Available for Android and iOS.

Talklife-  Peer to Peer Support Network. Available for Android and iOS.

Dailyo – self-care journal with mood tracker and goals. Available for Android and iOS.

Articles and Blogs

How do Thoughts and Emotions Affect Health?  - University of Minnesota's Guide to managing emotions for emotional resiliency and better health.

Vlogs,  Videos and Podcasts

Pitt Vlog 2016 Emotional Wellness*- Pitt students explore ways to maintain Emotional Wellness while on campus. 

Three Secrets of Resilient People - TEDX talk (16 minutes)