Resources

“Talk to yourself like you would to someone you love.” ~ Brené Brown

This page offers resources and videos on self-care.

Resources will be updated frequently. If you would like to learn about other topics related to mental health, please email us at scs@kaust.edu.sa.

Self-help

A university student wearing glasses sits at a desk, biting a pencil in frustration while looking at a laptop; a cup filled with coloured pencils is visible in the foreground

Burnout and Stress

Burnout: an occupational phenomenon"Discover the 3 Signs to look for burnoutJob burnout: how to spot it and take actionBurnout vs Depression“Three R” approach to deal with Burnout: Recognize, Reverse, Resilience

Mental Health is FundaMENTAL

Understanding and managing anxiety10 Tips for Dealing with AnxietyA useful TED talk where a behavioral therapist teaches her patients "How to Make Anxiety your Best Friend"Calm your Anxious Mind in 9 strategies to get unstuck and move forwardHow to calm your anxiety, from a neuroscientistWatch this TED talk to learn why we sometimes fall into black holes of depression, anxiety, and self-doubt. And can we change the way we feel? Feeling Good by David Burns

Building Healthy Relationships

"Man is a social animal," the legendary Aristotle said. This means that seeking and maintaining interpersonal relationships is a basic need of all human beings.Below is a list of resources, experts, and articles to refer to when dealing with relationships, conflict management, and much moreHealthy Relationship: signs, tips, and red flagsWhat Does a Healthy Relationship Look Like?The word of some experts:Shasta NelsonEsther PerelBrene BrownConflict resolution toolkit: 8 ways to manage and solve conflict successfullyDealing with peer conflictCommon housemate problems: a useful guideSeven types of work relationshipsGiving and receiving feedback: a cultural perspective Levinger's theory: a relational model

Mindfulness

Mindfulness means paying attention in a particular way - on purpose, in the present moment, and nonjudgmentally.Know more about mindfulness and how to practice it:Mindfulness | Psychology TodayWhat Is Mindfulness? Meaning, Definition & BenefitsWhat is mindfulness? Plus, 13 easy ways to practice daily — Calm BlogMindfulness: 8 Mindful Exercises, Benefits, & Getting Started

Healthy Habits

The Habit Loop, as described by Charles Duhigg, suggests that a habit is not merely a simple behavior.It’s a three-part system:A Trigger: the situation that sets off the habitThe Behavior: routine you have, things you doThe Reward: it’s the thing that, after you have done the habit, makes your brain say, “Oh yes, do it again!” Figure your trigger. Without knowing what sets off your old habit, it’s almost impossible to change it to a new habit. (Charles Duhigg, author of The Power of Habit)We continue to form habits (both good and bad) because of the rewards we receive. To help embed the habit, get clear on the reward you will get from moving from a current habit to a new one. (Nir Eyal, author of Hooked: How to Build Habit-Forming Products)Suppressing the bad habit is not the way. The more you try to push the bad habit out of your mind, the more it pops up. (Jeremy Dean, creator of PsyBlog and author of Making Habits,Breaking Habit) Define a new habit to take less than 1 minute, as these are harder to hack (i.e. finding an excuse not to do it). Make your new habit specific and accomplishable in sixty seconds or less.(BJ Fogg, creator of the TiniHabits.com website)Don’t try to build 10 new habits at once. Focus on creating just one habit at a time. Pick one and really focus on it. (Leo Babuta author of the blog and book ZenHabits.net) Don’t just define your habit, Practice it mindfully, thoughtfully and deeply. After defining your new habit, learn what is like when you are doing this new habit well, rather than doing it approximately. (Dan Coyle author of The Talent Code) Set clear, recurring finish lines that keep you energized and motivated. Celebrate each success as you cross it, and create many small, achievable challenges instead of one never-ending goal. (Tony Stubblebine, creator of Coach.me App)

Self Care

Self-care is the intentional practice of nurturing your mind, body, and boundaries so you can show up as your healthiest, most grounded self.Tell someone who cares about you what your difficulties are, and ask for extra support. Be as specific as you can about what you need and what might help. Reaching out to supportive others can often be very helpful.Get enough sleep. Not getting enough sleep generally makes stress worse. If possible, try to stick to a sleep schedule and get between 6-9 hours of sleep per night.Keep active and exercise. Physical movement and exercise has been shown to reduce stress and anxiety. A good general goal is to exercise 3-5 times a week for 30 minutes. Exercising too much can add additional stress to your body.Avoid caffeine, alcohol, and other non-prescription drugs as these may make anxiety and depression worse.Keep a routine, such as attending classes or work, but reduce stress by eliminating activities that are a lower priority.Try to avoid making any major decisions or changes in your life while you are in a very distressed or emotional place.Make a plan about what to do if your mood worsens and you are unable to function or feel you are in danger of hurting yourself or someone else. Some options are:tell your family or a good friend and ask for helpgo home to familyContact SCS for a crisis appointmentCall 911 [0128080911 from mobile phone] or go to the KAUST Medical Clinic Emergency Room

Studying & Learning Techniques

Check out the resources below to learn new strategies, exploring the most effective studying and learning techniques!Ten Study Methods That WorksCramming the night before doesn’t cut it anymore? Check here the most effective study techniques9 Proven Time Management Techniques and ToolsDiscover the ineffective learning techniquesTrain your mind muscle as a physical muscle: how to boost your attentionPractice active listening: Hear what people are REALLY sayingUnveiling the myths: Learning how to learn by Barbara Oakley

Sleep Hygiene

“Happiness consists of getting enough sleep. Just that, nothing more.”Below you can find a list of resources to learn how to regulate and improve your sleep with simple practices:Articles:Sleepy Food rich in melatonin for a a better sleep!Check the guidelines of the Sleep FoundationDealing with insomnia? Discover how to Improve your Sleep QualityBooks:The Sleep School book available at SCS libraryWhy We Sleep: Unlocking the Power of Sleep and DreamsTed talks:Sleep is your superpower by Matt Walker Why do we sleep? by Russel Foster

50 Ways to be active

Here are 50 recommended ways to stay active and healthy in KAUST

Videos

Feeling Good by David Burns

Dr Burns talks about why we sometimes fall into black holes of depression, anxiety, and self-doubt. And how can we change the way we feel?

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How to Calm Your Anxiety, From a Neuroscientist

Neuroscientist Wendy Suzuki shares two evidence-based activities -- breathing and movement -- that can soothe your nervous system and fuel creativity and connection.

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How to Make Anxiety Your Best Friend

Hear how Dr. Marques, a talented behavioral therapist, teaches her patients to fight and become comfortable with their anxiety. She explains the biological background of anxiety, and how her family taught her how anxiety is a necessity, not something we should avoid.

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How to Manage Your Mental Health

Prolonged psychological stress is the enemy of our mental health, and physical movement is our best weapon to respond.

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Burnout Vs. Depression

Burnout versus depression- how do you tell the difference?

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SCS Library

Check out our book list and borrow a book!

Topics range from Mental Health to Self-help. Email scs@kaust.edu.sa to reserve and collect your book.

SCS Library