Student-Athlete Mentors (SAMs) Finals Week Wellness Kit

In order to provide opportunities for stress relief, relaxation, and anxiety reduction this finals week the Student Athlete Mentors (SAMs) have developed this resource page for your utilization. See below for some SAMs favorites, fun activities, and resources that you can utilize this week as you make your final push through the semester.
Apps and Websites:

YouTube: Need a soothing soundscape to listen to while you study or maybe even a guided meditation to practice on your study break? Check out these soundscapes and short guided meditations available for free on Youtube.
Spotify: The popular music streaming service also gives access to different soundscapes that you may find beneficial to study to or just relax and listen.
1. Nature Sounds Playlist
2. Waterscapes Playlist
Explore.org: If you’re a nature lover, this website offers live webcams of various nature scenes for soothing visuals and sounds of animals and the outdoors.
1. Explore
Calm: This app is truly a one-stop shop giving you access to guided meditations, soundscapes for relaxation, and sleep stories to help aid in falling asleep. If you have not accessed your free account yet follow these instructions to get started:
1. How to Access Your Calm App Access Code (from your laptop)
  1. Go to terps.teamworksapp.com and login
  2. Click My Profile
  3. Click the Attributes Tab
  4. Scroll down to the Personal Category. Your access code will be listed in the field titled “Calm App Access Code
2. How to Redeem Your Code on the Calm Website
  1. Visit calm.com/redeem. This must be done on a web or mobile browser (not in the app itself).
  2. Once on the page, sign into your Calm account or create an account if you have not already.
  3. Once you have signed in, enter the redemption code to activate the subscription.
  4. Log into the Calm app or website with the same account you used in step 2. The new subscription will be active and the full library of content will be unlocked
3. 5-Minute Calm App Tutorial
4. Additional Calm App Favorites to get Started:

Student Athlete Mentor Favorite Methods of Relaxation and Stress Relief:

Sammie Stefan
1. LoFi hip hop beats
2. Breathing Circles on the Calm app
Taylor Ligouri
1. Apple music- Backporch country music
Michaela Abbatine
1. Spotify: Bit bootie mixes- two friends
Destiny Ward
1. Spotify: Chill hits
Libby May
1. Spotify: Calm vibes
Ayana Akli
1. Calm App: Deep Sleep narrated by Tamara Levitt
Sarah Ayer
1. Weightless by Marconin Union- Shown in some studies to reduce anxiety, blood pressure and heart rate- play on loop for meditation when feeling overwhelmed
2. Spotify: Lofi hip hop music- beats to relax/study to By: Chilledcow
Josh Jackson
1. Scripture Joshua 1:9
2. Lion King sound track or movie
Madison Reilly
1. Spotify: Read and unwind
Sydney Staier
1. Calm: Extended rain sounds
2. Apple music: 35 acoustic pop hits of 2017 or sweater weather by sweater weather on loop
Recommendations from Stephanie Eckert (Assistant Learning Specialist):
1. Yoga with Adriene – A 15-minute yoga exercise that serves as a good way to re-energize & refocus when feeling like you have nothing left to give to studying
2. 10-Minute Meditation for Inner Peace
3. 10-Minute Guided Breath Synchronization Exercise
4. Adult Coloring Pages
Homemade Play-Doh
1. Materials:
  1. 2 cups all-purpose flour
  2. 3/4 cup salt
  3. 4 teaspoons cream of tartar
  4. 2 cups lukewarm water
  5. 2 Tablespoons vegetable oil (coconut oil works too)
  6. (Optional) : Food Coloring
2. Instructions
  1. Stir together the flour, salt and cream of tartar in a large pot. Next add the water and oil. If you’re only making one color, stir in the the color now.
  2. Cook over medium-heat, stirring constantly. Continue stirring until the dough has thickened and begins to form into a ball. Remove from heat and then place inside a bowl, gallon sized bag or onto wax paper.
  3. Allow to cool slightly and then knead until smooth. If you’re adding colors after, divide the dough into balls (for how many colors you want) and then add the dough into the quart sized bags. Start with about 5 drops of color and add more to brighten it. Knead the dough, while inside the bag so it doesn’t stain your hands. Once it’s all mixed together, you’re ready to PLAY.
  4. Store the play dough inside the bags to keep soft. If stored properly it will keep soft for up to 3 months.

Full instructions and video can be found here.

Student-Athlete Mentors (SAMs) Finals Week Wellness Kit

Student Athlete Mentor Favorite Methods of Relaxation and Stress Relief:

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