Visualization for stress reduction topic of Healthy Boiler behavioral health challenge in July

Each month, Healthy Boiler challenges are posted for employees to engage in should they choose. All five of the Healthy Boiler pillars – behavioral health, financial wellness, physical health, social wellness and work-life integration – are represented by a challenge, and individuals can choose to do as many of the challenges as they would like.

The Healthy Boiler behavioral health challenge for July is to “practice the technique of visualization for 150 minutes over the next 31 days.”

What is visualization?

Visualization, according to Verywell Mind, is a technique that involves using mental imagery (imagination) to achieve a more relaxed state of mind. Think about how the mind tends to focus on topics of worry when anxious. That’s where visualization can come into play to help.

Verywell Mind offers the following tips:

• Set aside five to 15 minutes for visualization.
• Ensure the environment is comfortable for relaxation.
• Eliminate any distractions such as phones, televisions, etc.
• Remove any heavy jewelry or restrictive clothing.
• Slow down your breathing.
• Close your eyes and try and let go of any tension.
• Try a progressive muscle relaxation

It’s recommended that to get better at visualization, individuals should try practicing several times a day. Also, relaxation techniques tend to be more helpful if they are first practiced at times when there is not a high level of stress.

SupportLinc, provider of behavioral health resources for Purdue’s West Lafayette campus, offers several online resources regarding visualization. They include:

• Visualization Meditation for Stress Relief
• Guided Imagery
• Deep Relaxation

Additionally, SupportLinc offers professional, confidential one-on-one counseling via phone, text and computer as well as group counseling through its Digital Group Support – Virtual Support Connect. Currently, “Mindfulness” is one of the group support topics, which could be helpful in visualization exercises.

The “9 Visualization Techniques for Stress Reduction” article, courtesy of BetterHelp, offers more information on how to incorporate visualization as part of a stress reduction game plan. Several other resources on the topic are available online as well, including MentalHelp.Net and the Verywell Mind Podcast. 

ADDITIONAL MENTAL HEALTH RESOURCES

To assist faculty and staff

Review the Mental Health Resources webpage for a variety of available resources for faculty and staff, including resources for all Purdue campuses, information on Purdue’s health plan coverage for mental health and substance abuse and behavioral health referral locations for the West Lafayette, Fort Wayne and Northwest campuses. 

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: LiveHealth Online Psychology and LiveHealth Online Psychiatry services are also available to Purdue students who are covered on a Purdue health plan. Mental health visits through LiveHealth Online are covered at 100% on the Purdue student health 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 locally and across the country.
• WellTrack – Interactive, self-help therapy app for students.

Questions

Questions can be directed to Human Resources at 765-494-2222, toll-free at 877-725-0222 or via email at hr@purdue.edu or HRHelp (secure email).