‘Beyond the Surface’ call to action shares seven practical ways to improve behavioral health

Editor’s note: This article is part of the series for Beyond the Surface, a new call to action to normalize mental health struggles and prioritize mental wellness. Beyond the Surface aligns with the Healthy Boiler Program’s behavioral health pillar, which advocates for integrated care programs that focus on behavioral health and community support.

Good behavioral health is important in everyday life. It impacts everything: how someone feels, what they think and how they interact with those around them. When individuals don’t take time to go Beyond the Surface and care for their mental well-being, it can cause problems in all aspects of their life.

For those who aren’t sure where to begin, the monthly Healthy Boiler wellness challenges are a great starting point. Monthly challenges are available for each pillar of the Healthy Boiler Program and can be found on the Healthy Boiler Portal. Additionally, here are over 400 wellness activities and challenges brought to you by WellRight, administrator of the Healthy Boiler Portal.

Below are seven practical ways to proactively take care of behavioral health — along with specific ways to put these into action.

Get plenty of sleep

• Sleep on the same schedule if possible.
• Decrease alcohol, nicotine, caffeine and large meals before bed.
• Relax before bed.
• Make the bedroom a tech-free zone.
• Go to bed when tired and likely to fall asleep.

Connect with others

Purdue offers many opportunities for social connections, including:

• Wellness competitions and challenges
• On-campus workout facilities
• Susan Bulkeley Butler Center for Leadership Excellence
• Center for Faculty Success
• Multiple cultural groups and centers

Learn more.

Relax

• Put both hands over your heart
• Close your eyes
• Take several deep breaths
• Breathe in for 2 counts
• Breathe out for 4 counts
• Repeat for 12 cycles

Practice gratitude

7-Day Gratitude Challenge

• Day 1: Name a person or place for which you’re thankful.
• Day 2: Tell someone what you appreciate about him or her.
• Day 3: Hold the door open for a stranger or friend.
• Day 4: Name one thing you’re thankful for with each of the senses: touch, sight, hearing, smell and taste.
• Day 5: Send a text, email or letter to someone to show your gratitude.
• Day 6: Name the best part of your day.
• Day 7: Sign up to volunteer at a local nonprofit organization.

Limit screen time

• Keep your phone in a drawer or outside your bedroom while sleeping.
• Turn off notifications.
• Delete certain apps from your phone.
• Take in the world around you.

Get moving

• Take the stairs.
• Park far away.
• Take a dance break.
• Take a few laps around the house.
• Walk and talk on the phone.
• Set a time to stand up and stretch every hour.

Eat more brain foods

• Kale and other dark leafy greens
• Whole grains
• Nuts and seeds
• Beans and lentils
• Salmon
• Eggs
• Berries
• Oranges
• Avocados
• Broccoli
• Beets
• Turmeric
• Olive oil
• Dark chocolate 

ADDITIONAL MENTAL HEALTH RESOURCES

To assist faculty and staff

Faculty and staff can review the “Mental Health Resources” web page for a variety of available resources, which support the behavioral health pillar of the Healthy Boiler Program, and information on Purdue’s health plan coverage for mental health and substance abuse. 

To assist students

Faculty and staff who work with students or have a student at home can direct them to the resources below for behavioral health assistance. Note: United Healthcare Student Resources (UHCSR) — medical plan provider for students and graduate students — offers 292 unique mental health providers serving at various locations that are in-network with UHCSR within Tippecanoe County. The list is available here. Additionally, students have access to HealthiestYou, which provides virtual access to mental health care as part of UHCSR’s plan. All services are free for students covered under the UHCSR insurance plan.    

Office of the Dean of Students

• Continuous Network of Support
• Services and Information
• Presentations & Trainings
• Student of Concern Reporting Link

Counseling & Psychological Services (CAPS)

• Therapy Services at CAPS
• Self-help Resources
• Group Therapy
• CAPS YouTube channel
• NAMI On Campus – A free, virtual support group on campus.
• Thriving Campus – Service that provides students a way to search for mental health providers in many areas, locally and across the country
• WellTrack – Interactive, self-help therapy app for students