Counselors Corner

The Student Health & Wellness Programs Clinical Corner is developed by UH Hilo Counselors. This is intended for informational purposes only and not a replacement for therapy. If you are seeking counseling or have questions, please make an appointment with a counselor (uhhcouns@hawaii.edu) or call (808) 932-7465.

Simple Ways to Get Present

Take Ten Breaths
This is a simple exercise to center yourself and connect with your environment. Practice it throughout the day, especially any time you find yourself getting caught up in your thoughts and feelings.

1. Take ten slow, deep breaths. Focus on breathing out as slowly as possible until the lungs are completely empty—and then allow them to refill by themselves.
2. Notice the sensations of your lungs emptying. Notice them refilling. Notice your rib cage rising and falling. Notice the gentle rise and fall of your shoulders.
3. See if you can let your thoughts come and go as if they’re just passing cars, driving past outside your house.
4. Expand your awareness: simultaneously notice your breathing and your body. Then look around the room and notice what you can see, hear, smell, touch, and feel.

Drop Anchor
This is another simple exercise to center yourself and connect with the world around you. Practice it throughout the day, especially any time you find yourself getting caught up in your thoughts and feelings.

1. Plant your feet into the floor.
2. Push them down—notice the floor beneath you, supporting you.
3. Notice the muscle tension in your legs as you push your feet down.
4. Notice your entire body—and the feeling of gravity flowing down through your head, spine, and legs into your feet.
5. Now look around and notice what you can see and hear around you. Notice where you are and what you’re doing.

Notice Five Things
This is yet another simple exercise to center yourself and engage with your environment. Practice it throughout the day, especially any time you find yourself getting caught up in your thoughts and feelings.

1. Pause for a moment
2. Look around and notice five things that you can see.
3. Listen carefully and notice five things that you can hear.
4. Notice five things that you can feel in contact with your body (for example, your watch against your wrist, your trousers against your legs, the air on your face, your feet upon the floor, your back against the chair).
5. Finally, do all of the above simultaneously

Adapted from: © Russ Harris 2009 www.actmadesimple.com reprinted by permission of New Harbinger: www.newharbinger.com

Crisis Resources & Support

• UH Hilo Security, (808) 974-7911
• 24 hr Crisis Line OF Hawaii, 1-800-753-6879
• Crisis Text Line, Text "ALOHA" TO 741741
• 988 Suicide & Crisis Lifeline
• YWCA Hawaii Island Sexual Assault Hotline, 808-935-0677

Confidential Services

• UH Hilo Counseling Services, (808) 932-7465, SSC E-203
• Student Medical Services, (808) 932-7369, CC 212
• Kekai Lindsey , Title IX Confidential Advocate, (808) 932-7958

In an Emergency, Call 911