Wellness Sanctuary
Anonymous mental health tracking, guided breathing exercises, meditation library, CBT tools, peer support network, and sleep optimization. Your well-being matters.
Mental Health Dashboard
Track your mood anonymously over time. Identify patterns in triggers and emotions. Data stays on your device. Beautiful visualizations show your progress.
Daily Mood Check-In
How are you feeling right now? Select your current mood. Research shows daily check-ins improve emotional awareness by 40%. Your data is stored locally and never shared.
Mood Trends Visualization
See your emotional patterns over the past 30 days. Hover over points to see your triggers/notes. Daily averages are calculated automatically.
Your Insights
- No data yet. Add your first mood check-in above!
Your Mood Check-ins
Crisis Resources
Immediate help is available 24/7. These services are free, confidential, and staffed by trained counselors. Reach out if you need support.
Guided Wellness Activities
3D breathing exercises with visual cues. Meditation library with sessions from 5 to 30 minutes. Progressive muscle relaxation guides. Gratitude journaling with prompts.
3D Breathing Exercise
Box breathing reduces anxiety in 5 minutes. Follow the expanding sphere: breathe in for 4 seconds, hold for 4, breathe out for 4, hold for 4. Used by Navy SEALs to manage stress.
Benefits of Box Breathing
- Reduces cortisol (stress hormone) by 25%
- Lowers heart rate and blood pressure
- Improves focus and decision-making
- Activates parasympathetic nervous system
Meditation Library
Free guided meditations. Sessions range from 5 to 30 minutes.
(Note: To play audio, place mp3 files named 'stress.mp3', 'sleep.mp3', 'anxiety.mp3',
'focus.mp3' in an 'audio' folder)
Stress Relief
10 minutes
Better Sleep
15 minutes
Anxiety Relief
8 minutes
Focus & Study
12 minutes
Progressive Muscle Relaxation
Tense and release muscle groups to reduce physical tension. Takes 15 minutes. Proven to decrease anxiety symptoms by 30% when practiced daily for 2 weeks.
Muscle Groups to Target
- Hands and forearms (make a fist)
- Upper arms (bend arms, flex biceps)
- Shoulders (raise shoulders to ears)
- Face (scrunch facial muscles)
- Jaw (clench teeth gently)
- Neck (press head back into pillow)
- Chest (take deep breath, hold)
- Stomach (tighten abdominal muscles)
- Thighs (tighten thigh muscles)
- Calves (point toes toward head)
- Feet (curl toes downward)
Hold each tension for 5 seconds, then release for 15 seconds
Gratitude Journal
Write three things you are grateful for today. Studies show gratitude journaling for 21 days increases happiness by 15% and reduces depression symptoms.
"What made you smile today?"
Cognitive Behavioral Therapy Tools
Evidence-based CBT techniques for managing anxiety and depression. Thought diary with cognitive distortion identification. Anxiety hierarchy builder. Worry time scheduler. Self-compassion exercises.
Thought Diary
Record negative thoughts and challenge them. Identify cognitive distortions like catastrophizing, black-and-white thinking, and mind reading. CBT is proven to reduce depression by 50% in 12 weeks.
Anxiety Hierarchy Builder
Create a ladder of feared situations from least to most anxiety-provoking. Used in exposure therapy. Face fears gradually, starting with easiest situations first.
Worry Time Scheduler
Set aside 15 minutes daily for worrying. When anxious thoughts appear outside this time, postpone them. Reduces rumination by 35% and improves sleep quality.
Duration: 15 minutes
How to Use Worry Time
- When a worry appears, write it down
- Tell yourself: "I'll think about this at 7 PM"
- Return to what you were doing
- At 7 PM, review your worry list
- Problem-solve what you can control
- Accept what you cannot change
Self-Compassion Exercise
Treat yourself with the same kindness you would offer a friend. Self-compassion reduces depression by 40% and increases resilience. Practice daily for best results.
Peer Support Network
Connect anonymously with students facing similar challenges. Share coping strategies in moderated forums. Read hope stories from students who have recovered. You are not alone.
Anonymous Support Forums
Join moderated discussion groups for anxiety, depression, stress, eating concerns, and more. All posts are anonymous. Trained moderators watch for safety concerns.
Hope Stories
Read real stories from students who overcame mental health challenges. Recovery is possible. These stories show what healing looks like.
Sarah, 21 - Anxiety Recovery
"Two years ago, I couldn't leave my dorm room. Panic attacks kept me from attending classes. Today, I'm graduating with honors. Therapy, medication, and peer support saved my life. If you're struggling, please reach out. It gets better."
Marcus, 19 - Depression Journey
"I spent months in bed, barely eating. Thought I would never feel joy again. CBT and support groups taught me my thoughts aren't facts. Now I help other students who are struggling. Recovery is not linear, but it is real."
Priya, 22 - Stress Management
"Perfectionism nearly broke me. I learned to set boundaries, ask for extensions, and prioritize sleep. My grades improved when I stopped trying to be perfect. Mental health comes first."
Sleep Optimizer
Calculate optimal bedtime based on sleep cycles. Track sleep quality. Build a wind-down routine. Blue light filter recommendations. Better sleep improves mood, memory, and academic performance.
Bedtime Calculator
Sleep in 90-minute cycles. Wake between cycles, not during. Average adult needs 5-6 cycles (7.5-9 hours). Choose a wake time to see optimal bedtimes.
Optimal Bedtimes (including 15 min to fall asleep)
Daily Routine Builder
Create a consistent daily or pre-bed routine. Start 60-90 minutes before sleep. Signals your brain that sleep is coming. Reduces time to fall asleep by 40%.
Blue Light Filter Tools
Blue light from screens suppresses melatonin. Use filters after sunset to protect sleep quality. Free software adjusts screen color based on time of day.
Physical Wellness
Desk exercises to combat sitting fatigue. Nutrition basics for students. Workout plans for small spaces. Physical health and mental health are connected.
Desk Exercise Guide
Move every hour to prevent stiffness, improve circulation, and boost energy. Takes 5 minutes. Reduces back pain by 60% and improves focus.
Neck Rolls
Slowly roll your head in a circle. 5 times each direction. Releases tension from looking at screens.
Shoulder Shrugs
Raise shoulders to ears, hold 5 seconds, release. Repeat 10 times. Relieves shoulder tension.
Seated Spinal Twist
Sit tall, twist torso to right, hold 15 seconds. Repeat left side. Improves spine mobility.
Wrist Circles
Rotate wrists 10 times each direction. Prevents carpal tunnel from typing and writing.
Seated Cat-Cow
Arch back, then round spine. 10 repetitions. Stretches entire back and improves posture.
Standing Calf Raises
Rise on toes, hold 2 seconds, lower. 15 repetitions. Improves circulation to legs.
Student Nutrition Basics
Simple, affordable nutrition tips. Eating well improves mood, energy, focus, and immune function. Small changes make big differences.
Essential Habits
- Eat breakfast: Improves focus and memory by 30%
- Stay hydrated: 8 glasses water daily, dehydration causes fatigue
- Protein at every meal: Eggs, beans, nuts, yogurt stabilize energy
- Limit caffeine: Max 400mg daily, stop by 2 PM for better sleep
- Plan snacks: Fruit, nuts, hummus prevent blood sugar crashes
- Cook simple meals: Rice bowls, pasta, stir-fry cheaper than eating out
Dorm Room Workouts
No gym needed. Bodyweight exercises build strength and reduce anxiety. 20 minutes, 3 times per week shows results. Exercise is as effective as medication for mild depression.
20-Minute Workout Plan
You Are Not Alone
Mental health struggles are common. Half of all college students experience anxiety or depression. Recovery is possible. Resources are free. Help is available 24/7.