The Counseling Center at George Washington University provides the following exercises free of charge.
Their Podcasts are available via iTunes
· Deap Breathing Exercise
You will learn how to properly engage in deep breathing. The podcast take about 15 minutes and will lead you through an imagery exercise in combination with the deep breathing at the end.
· How to Help a Friend With Eating or Body Image Issues
You will learn how you can help a friend who might be struggling with an eating disorder or body image issues. It covers some of the warning signs to pay attention to, what eating disorders are, and how you can help your friend including what you should say and what you can do if concerned about your friend.
· Healthy Relationships 101
You will learn how to recognize a healthy versus unhealthy relationship, understand effective ways to build and maintain more healthy relationships, and be given resources about where you can go to learn more about how to improve the relationships in your life.
· Mindfulness Meditation
You will go through a guided meditation which helps you to become more aware of the present moment by focusing on sensations in your body and your breath. It increases your self-awareness and helps you learn to slow down and focus on yourself and your own experience.
· Progressive Muscle Relaxation
You will learn a progressive muscle relaxation exercise that will take 15 minutes to complete. Progressive muscle relaxation is a technique to help the individual relax and manage feelings of tensions or anxiety throughout their body. The exercise will involve tensing muscles and then focusing on the relaxed state of the muscles after the tension is gone.
· Anger Management
You will learn about the roots of anger, how to identify whether anger might be a problem for you, ways to effectively address your angry thoughts and feelings, and additional resources available on managing anger.
· How To Help A Friend With Alcohol Issues
You will gain a better understanding of the warning signs of an alcohol problem. By the end of this podcast, you will also feel better prepared to approach a friend you are concerned about their drinking.
· Reduce Test Anxiety
You will learn about different types of test anxiety and factors that contribute to the experience of test anxiety. Several strategies are provided that can be used to reduce test anxiety.
· Time Management Strategies
You will learn about time management techniques to help you become more organized, complete your assignments on time, and manage your personal and academic time more efficiently. You will learn about your primary "Time Type," which will help you identify your time-management strengths, as well as areas in which you may need to improve your time-management skills. You will also learn how to prioritize tasks and create effective To-Do Lists and schedules.
· Prevent Procrastination
You will learn more about what is procrastination, how to identify your procrastination style, and reasons why you may procrastinate. You will also learn strategies to minimize procrastination in your life and to handle challenges by empowering yourself to be at your very best.
· Improve Study Strategies
You will learn ways to manage your study time, read your textbooks more effectively, and improve your memory for class material. By the end of this podcast, you will have the tools to be a more proficient student.
· Note Taking Strategies
In this podcast, listeners will be presented with two new methods of note taking; one to use while reading and taking chapter notes, and the other when in class taking lecture notes. In addition, listeners will be presented with several effective note taking tips and strategies.
· Test Taking Strategies
This podcast reviews skills for studying for tests, preparing yourself on the day of the test, and tackling the test itself, i.e., what to look for as you read through items, how to allot your time, and which questions to answer first. Strategies are outlined for different types of tests: essay, math, multiple choice, and true/false formats.
· Guided Imagery
Regular practice of relaxation can lead to reduced anxiety and stress, increased energy level and productivity, and improved concentration and memory. This relaxation exercise will begin with a brief period of deep breathing and will move into a guided imagery of a peaceful scene. The peaceful scene is a useful technique, because if you practice it often, you can learn to relax instantly whenever needed just by calling to mind your peaceful scene.
· Common Adjustment Issues for Student Veterans
Learn about some of the common experiences of student veterans living on a college campus. Understand misconceptions and strengths about veterans and the military culture. Find out ways to support veterans at GW. Learn about ways to get assistance and/or get involved in the Peer Education program.