Being organized in managing your time is key. Make a to-do list for each class and set up a realistic routine of what you are going to do and when. Schedule times you will work on certain tasks and do your best to stick to your plan. Make sure to be realistic with yourself and talk to yourself in kind ways! Set yourself up for success!

Reward Yourself with Breaks

If you are not able to focus, you may need to switch up your location, what you are studying, or take a break. Over-studying can lead to exhaustion, so be sure to have some balance. It’s more about the quality of hours and not quantity (Study 30-45 min increments at a time vs 1-4 hours without a break). Doing this can help retain information and prevent mental fatigue. Know your limits and when it’s not sinking in anymore and time to rest.

Practice Self-Care

Utilize your coping skills, which are your tools to deal with stressful situations. Examples are taking a walk, listening to music, art and crafts, playing video games, exercising, spending time with friends, etc. These activities should be restorative and give you more energy. Try to be proactive and have them built into your routine or plan, so the stress doesn’t build up. Be sure these activities are intentional and stick to your plan, otherwise they can soon turn into procrastination behaviors!

Be Kind to Yourself

Treating yourself with compassion is so important, so that you feel more encouraged rather than discouraged. Motivate yourself and don’t beat yourself up if you get off track. The way you talk to yourself can either mobilize you or make yourself anxious and even paralyzed.

Remember the Basics

Your body needs fuel! Taking care of yourself is key. Be sure to eat healthy and get good sleep. Your memory, focus and emotional regulation depend on it! Watch your intake of caffeine, alcohol and other drugs… they can make you more anxious and down. Try to stick to your food and sleep routine and stay as balanced as you can. Although it may feel like the only way is doing an all-nighter, it is not ideal for the long haul and will catch up to you, so do your best to sleep and allow your body and mind to restore energy for the next day.

Set Limits and Boundaries

Most college students are juggling a lot… jobs, leadership positions, relationships, family responsibilities. Everyone can reach you constantly on your cell phone, which is always in your hand or by your side. It may be helpful to put it away, turn off the ringer and/or let folks know that you need to focus and can’t be as available as usual. It is okay to prioritize your studying and not be everything to everybody all the time! Let your boss know that your finals are important and see if you can make up the time after finals period. Same for friends and family.

Out Of The Darkness

In collaboration with Active Minds, Counseling and Psychological Services (CAPS) is sponsoring the Out of the Darkness Suicide Prevention Walk on Saturday, October 15 as the capstone event for Mental Health Awareness Week.

Please help spread the word about CAPS services and prevention programs. Everyone in the campus community is welcome to attend the following events, many of which are co-sponsored by our campus partners.

Upcoming Events

Monday, October 10 – WORLD MENTAL HEALTH DAY

• Mental Health Week Table
  12-1 p.m.
  Student Center, Lobby
  Check out some mental health information and resources.
• 
  3-5 p.m.
  Freeman/Russ Quad (or Kops Lounge in Russ Hall)
  There will be food, activities and fun.

Tuesday, October 11

• 
  1-2 p.m.
  Student Center, Room 417
  In this workshop, participants will learn skills to succeed and thrive as a Montclair State student, including stress/time management, self-care/balance, and strategies to overcome the challenges of student life.

Wednesday, October 12

• 
  2:30-3:30 p.m.
  Student Center, Room 419
  Join Active Minds, CAPS Mental Health Ambassadors, and Health Promotion Peer Advocates for a round table discussion focused on how we can work together to create a supportive and healthy campus.

• 
  (co-sponsored by Biology Club, Chemistry Club, Physics Club and CSAM)
  3-4 p.m.
  Center for Environmental & Life Sciences, Atrium
  Take a break and learn how to manage stress while enjoying fun activities.

Thursday, October 13

• (sponsored by Health Promotion)
  11 a.m.-3 p.m.
  Student Center, Ballrooms
• 
  11 a.m.-12:30 p.m.
  Student Center, 2nd Floor Lobby
• Connecting Across Cultures
  Special Topic: Mental Health Stigma across Cultures
  3-4 p.m., Drop-In Center

Friday, October 14

• Mental Health Week Table
  11:30 a.m.- 12:30 p.m.
  Freeman/Russ Halls, Quad
  Check out some mental health information and resources.

Saturday, October 15

• 
  Starts at Noon
  Student Center
  Register online or in-person on the day of the event at 11:30 a.m.. Walkers who raise $150.00 or more will receive a free t-shirt at the event. There will be food, activities and therapy dogs.

Got Questions?

If you have any questions or concerns, please contact Dr. Jude M. Uy (uyj@mail.montclair.edu). For more information about our services visit and visit our CAPS portal on to find out more about upcoming events.

This year, in collaboration with Active Minds, Counseling and Psychological Services (CAPS) kicks off Mental Health Awareness Week from October 16 – 20.  Please help spread the word about CAPS services and prevention programs. Everyone in the campus community is welcome to attend the following events, many of which are co-sponsored by our campus partners.    

• Monday, 10/16: Mental Health Awareness Table  – Student Center Lobby – (12-1pm)

  “Caring for #1 Workshop: Self-Care and Health” – SBUS, room 140 – (4-5pm)

• Tuesday, 10/17: “Positive Self-Talk & Affirmations” – Student Center Basement – (12–2pm)

   

• Wednesday, 10/18: “Let’s Chat about Emotions” – with Active Minds, Psych Club & MSNA UN 2040 – (4–5pm) – get your free emoji keychain!

   

• Thursday, 10/19: Mental Health Screening (11am-12:30pm) & Feel Good Fest (11am-2pm) with Health Promotion  – Student Center Lobby & Ballrooms B & C

  Connecting Across Cultures: “Mental Health Stigma Across Cultures” –  Health Promotion Drop-In Center – (3-4pm)

   

•  Friday, 10/20: “Stigma Free Zone” Activities in FRuss Quad – with Res Life (11am-12:30pm)

If you have any questions or concerns, please contact Dr. Jude M. Uy (uyj@mail.montclair.edu). For more information about our services visit  and visit our CAPS portal on  to find out more about upcoming events.

You’ll raise money for critical research and prevention programs, and show your community that you support a culture that’s smart about mental health.

Walk Details 

• Saturday, October 15
• ����vlog Student Center
• Registration begins at 11:30 a.m.
• Walk begins at 12 p.m.

For more information, please contact Dr. Jude Uy at uyj@mail.montclair.edu

The Mindfulness Based Stress Reduction (MBSR) course uses meditation, mindful movement, inquiry and discussion to develop awareness. You will learn practical strategies that can bring greater balance and ease into your daily life even in the midst of stress, pain, and illness.

About the Course

The course meets weekly, 2 ½ hours per week, for eight weeks, plus a day of Mindfulness on a Sunday, April 12th from 10:00 a.m to 4:00 p.m.

This eight-week MBSR course will be taught by Dr. Arlene Gordon and Beth Sandweiss, MSW, instructors with extensive training from The Center for Mindfulness at University of Massachusetts Medical Center, where the course was developed.

This is a course for anyone, and no previous meditation experience is necessary.

The following is both the FREE Introductory class and the actual course information:

Faculty/Staff Program

Introductory Session:
Wednesday, January 21, 5:00 – 6:00 p.m. 
Location: Student Center 417
and
Wednesday, January 28, 5:00 – 6:00 p.m.
Location:  Drop in Center
No registration is necessary and it is FREE.

Course Information:

• Cost: $250
• Time:Wednesday evenings, 5:00 – 7:30 p.m.
• Location: Student Center 417
• Meeting dates: February 11, 18, 25; March 4, 18, 25; April 22, 29
• To register call 973-655-3340 or stop by the Student Recreation Center.  Faculty/staff registration code is 3914.
• Space limited to 30 participants. Register early to ensure a space.

Student Program

Introductory Session:
Friday, January 23, 11:00 a.m. – 12:00 p.m.
Location:  Machuga Heights Multipurpose Room
and
Friday, January 30, 11:00 a.m. – 12:00 p.m.
Location:  Drop in Center
No registration is necessary and it is FREE.

Course Information:

• Cost: $40
• Time: Friday Morning, 11:00 a.m. – 1:30 p.m.
• Location:  Machuga Heights Multipurpose Room
• Meeting Dates: February 13, 20, 27; March 6, 20, 27; April 24; May 1
• To register call 973-655-3340 or stop by the Student Recreation Center.  Student registration code is 3915.
• Space limited to 30 participants. Register early to ensure a space.

Got Questions?

For more information contact Dr. Nancy Friedman friedmann@montclair.edu or Dr. Marie Cascarano at cascaranom@montclair.edu 973-655-7397.

What is Mindfulness Based Stress Reduction (MBSR)?

Mindfulness Based Stress Reduction (MBSR) is a program for those who would like to develop a meditation and mindfulness practice and would appreciate a structured step-by-step approach. Over eight weeks we will introduce guided practices that teach us how to cultivate our attention and shift from a mode of mind that is oriented toward “doing” to a more spacious mode of mind that rests in “being.” These include focusing on the breath and body as an anchor for attention,  mindful movement and discussion.  

This class is an opportunity to pause in the midst of our hectic lives, to calm our bodies and minds, and reconnect with ourselves 

This class is appropriate to both beginners and those with some meditation experience. We will provide an inclusive and welcoming environment that is accessible to all. No meditation experience is necessary. You are welcome just as you are.

We can go through much of our daily lives on automatic pilot; not being present and feeling scattered, as though our minds and bodies are not in sync. In automatic pilot, we are more susceptible to daily pressures and triggers. The aim of the MBSR program is to increase awareness so that we can respond to situations with choice rather than habitual reactions. We can do this by becoming more aware of where our attention is and deliberately changing our focus, over and over again.

The Mindfulness Based Stress Reduction (MBSR) course uses meditation, mindful movement, inquiry and discussion to develop a capacity for awareness by teaching practical strategies that can bring greater balance and peace even in the midst of stress, pain, and illness.

Developed by Dr. Jon Kabat-Zinn at UMass Medical Center, Mindfulness Based Stress Reduction (MBSR) is a eight week course that has been at the cutting edge of integrative medicine for over 30 years. It is the most widely offered and researched training program in mindfulness and stress reduction worldwide. MBSR was recently featured on 60 minutes with Anderson Cooper.

This course is sponsored by and .