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Bobcat Mental Wellness Videos

Full Length Videos and Presentations

The Counseling Center has compiled an archive of presentations and videos recorded by staff on a variety of topics related to mental health and wellness. These videos can be shown in instructor's classes as well as viewed by members of our university community. Each video has a closed captioning option available.

Short Skill-Building Videos

Square Breathing

A brief overview of a square breathing technique for relaxation.

5 Fingers Breathing Exercise

A brief overview of a 5 fingers breathing exercise for relaxation.

Full-Length Presentations and Videos

COVID-19

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  • COVID-19

    • Presentation recording is posted here

      Intended for: graduate students

      This quick webinar presentation will provide graduate students with some ways to cope with social isolation and online/distance learning, as well as manage complex responsibilities from home. Mental health professionals from the Counseling Center discuss Q&A at the end of the presentation. This presentation was a collaboration between the Grad College's Shop Talk series and the Counseling Center. 

      Run time: 44 minutes

      Presented by: Dr. Erica Mathis - Postdoctoral Resident, Counseling Center and Colleen Conklin, Katie Kainer, and Uriel Navarette, Counseling Center

      Closed Captioning option is available for this presentation.

    • Presentation recording is posted here

      Intended for: students, faculty, and staff.

      This webinar will provide strategies for psychological coping and wellness, managing various responsibilities, and adjusting to online/distance learning. This information will be helpful for students in fostering academic resilience and success. In addition, this webinar will provide helpful resources for students adapting to academic, social, and environmental changes due to COVID-19. Hosted by Texas State University’s Counseling Center.

      Run time: 59 minutes

      Presented by: Richard A. Martinez, Ph.D, Colleen Conklin, M.A., Katie Kainer, M.A., and Uriel Navarrete Jr., M.A.

      Closed Captioning option is available for this presentation.

    • Presentation recording is posted here

      Intended for: students

      What happens when something intended to be a pleasurable experience instead causes distress? This webinar will serve as a brief review of how to mitigate the effects of excessive social media use throughout the pandemic. There will be a discussion about social media trends from the pandemic in addition to practices that aim to address some of the less desirable effects of social media.   

      Run time: 30 minutes 

      Presented by: Nirvana Ramtahal, M.S., Counseling Center Doctoral Intern

      Closed Captioning option is available for this presentation.

    • Presentation recording is posted here

      Intended for: students

      This webinar was recorded live. This webinar will focus on how the pandemic is a collective trauma/crisis, and how it is important to recognize the impact on our mental health. Topics will include a discussion of what can and cannot be controlled, an overview of mindfulness with guided practice, self-care, and resilience.

      Run time: 42 minutes

      Presented by: Jordan Seidel, MA., MS. - Counseling Center

      A Closed Captioning option is available for this presentation.

    • Presentation recording is posted here

      Intended for: students

      Having trouble connecting with your inner dose of positivity? No problem! This webinar will serve as a brief guide to incorporating positive practices for wellness. With interventions, tips, and tangible skills, you will be able to walk away with meaningful tools for improved mood and attitude.

      Run time: 37 minutes

      Presented by: Nirvana Ramtahal, M.S. - Counseling Center

      A Closed Captioning option is available for this presentation.

Mindfulness

  • Mindfulness

    • Presentation recording is posted here

      Intended for: students

      Attend this one-hour session to learn several mindfulness exercises (e.g., grounding, meditation) that will help ease your anxiety and stress. Attendees will have time to practice the exercises during the session and ask questions about mindfulness. This presentation was a collaboration between the Grad College's Shop Talk series and the Counseling Center. 


      Run time: 48 minutes
      Presented by: Dr. Erica Mathis - Counseling Center

      Closed Captioning option is available for this presentation.

    • Presentation recording is posted here

      Intended for: students

      This webinar was recorded live. This webinar will focus on how the pandemic is a collective trauma/crisis, and how it is important to recognize the impact on our mental health. Topics will include a discussion of what can and cannot be controlled, an overview of mindfulness with guided practice, self-care, and resilience.

      Run time: 42 minutes

      Presented by: Jordan Seidel, MA., MS. - Counseling Center

      A Closed Captioning option is available for this presentation.

    • Presentation recording is posted here

      Intended for: students

      This webinar was recorded live. Does your mind wander?  Have you ever found yourself reading the same paragraph over and over?  Do you get lost in your thoughts?  Tune in to learn about the concept of mindfulness and how applying simple mindfulness strategies can take you from having a MIND FULL to being MINDFUL in less than a minute.

      Run time: 1 hour, 2 minutes

      Presented by: Jennifer Smith, LPC-S - Counseling Center

      A Closed Captioning option is available for this presentation.

    • Presentation recording is posted here

      Intended for: students

      In this introductory webinar, you will learn what mindfulness is, its benefits, and mindfulness related resources.

      Run time: 35 minutes

      Presented by: Sergio Barrios, LCSW - Counseling Center

      A Closed Captioning option is available for this presentation.

Coping Skills

  • Coping Skills

    • Presentation recording is posted here

      Intended for: students

      This webinar was recorded live. There are times for most people when self-motivation and accountability are challenging to implement. This webinar will introduce helpful strategies to jump start self-motivation and accountability. The skills presented are intended to help individuals hoping to bolster academic performance and continue to maintain personal responsibilities.

      Run time: 41 minutes

      Presented by: Shana Varnell, Psy.D.. - Counseling Center

      A Closed Captioning option is available for this presentation.

    • Presentation recording is posted here

      Intended for: students

      This webinar was recorded live. This webinar will cover the evolutionary function aspects of anxiety, physiological and cognitive symptoms of anxiety and increase your awareness of when anxiety is problematic and when it is functional. Lastly, the webinar will teach evidence based coping skills and practices for anxiety.

      Run time: 63 minutes

      Presented by: Cordell Spears, Psy.D. - Counseling Center

      A Closed Captioning option is available for this presentation.

    • Presentation recording is posted here

      Intended for: students

      This presentation will introduce participants to tips and techniques to improve one's social confidence skills in school and one's personal life. Participants can expect to learn more about social anxiety and problematic shyness and how they impact interpersonal communication.

      Run time: 50 minutes

      Presented by: Dr. Richard Martinez, Ph.D - Counseling Center

      A Closed Captioning option is available for this presentation.

    • Presentation recording is posted here

      Intended for: students

      This webinar was recorded live. This webinar will explore the body's panic response and provides coping skills to navigate times where we feel those feelings of dread, fear, and anxiety.

      Run time: 52 minutes

      Presented by: Jordan Seidel, MA., MS. - Counseling Center

      A Closed Captioning option is available for this presentation.

    • Presentation recording is posted here

      Intended for: students

      The “right” amount of anxiety can help us recognize danger and also motivate us! Anxiety can also get in our way when it takes over.  Learn about what anxiety is, how it impacts our body, how we can harness it for good, and how to cope when it overwhelms us.   

      Run time: 40minutes

      Presented by: Taryn Hollander, M.Ed. - Counseling Center Doctoral Intern

      A Closed Captioning option is available for this presentation.

    • Presentation recording is posted here

      Intended for: students

      Intrusive thoughts can be distressing and confusing, but they are not uncommon and there are ways to deal with them! This webinar will review the “who, what, where, when & why” of intrusive and obsessive thoughts. Attendees will learn how to identify intrusive and obsessive thoughts and how to utilize some helpful coping strategies for when these thoughts arise.

      Run time: 43 minutes

      Presented by: Kelsi Nummerdor, M.Ed. - Counseling Center Doctoral Intern

      A Closed Captioning option is available for this presentation.

    • Presentation recording is posted here

      Intended for: students

      Do you feel overwhelmed with emotions and their unwanted consequences? Are you confused and have difficulties with coping in the moment? Through this webinar you will better understand your emotions, learn healthy coping skills and boost your B.O.K.O. IQ.

      Run time: 54 minutes 

      Presented by: Gilbert Lopez, LCSW, Counseling Center Specialist

      Closed Captioning option is available for this presentation.

Student Resources

  • Resources

    • Presentation recording is posted here

      Intended for: graduate students

      Wondering how to attend to your mental well-being in graduate school? This Shop Talk will address factors that impact mental well-being in graduate school (e.g., work-life balance), as well as briefly cover skills for coping with common mental health concerns faced by graduate students (e.g., anxiety). This presentation was a collaboration between the Grad College's Shop Talk series and the Counseling Center.

      Run time: 26 minutes
      Presented by: Dr. Erica Mathis - Counseling Center

      A Closed Captioning option is available for this presentation.

    • Presentation recording is posted here

      Intended for: students

      Attend this webinar for an opportunity to practice coping skills (e.g., meditation, thought exercises) that will aid in managing feelings of stress and anxiety while in graduate school. This presentation was a collaboration between the Grad College's Shop Talk series and the Counseling Center. 

      Run time: 53 minutes
      Presented by: Dr. Erica Mathis - Counseling Center

      Closed Captioning option is available for this presentation.

    • Presentation recording is posted here

      Intended for: students

      In this webinar, attendees will learn about mental health resources that exists on campus and in the community. Attendees will also learn about various websites to search for mental health resources. 

      Run time: 40 minutes

      Presented by: Cheryl Nickell, LCSW-S - Counseling Center

      A Closed Captioning option is available for this presentation.

    • Presentation recording is posted here

      Intended for: students

      This presentation will cover how stress impacts our daily lives and provide methods to help alleviate stress along with plans for stress reduction. We will also discuss resources available to currently enrolled Texas State students. Recorded live and presented by Texas State University's Counseling Center Staff. 

      Run time: 45 minutes

      Presented by: Mireya De Lara-Vargas, B.A., Yesenia Lares Martinez, BSW Counseling Center Graduate Assistants

      Closed Captioning option is available for this presentation.

    • Presentation recording is posted here

      Intended for: students

      This presentation provides guidance and considerations for the coming out process, strategies to develop LGBTQ+ mental health and resilience, and a review of available local and national resources. Special considerations are included for navigating aspects of LGBTQ+ mental health and wellness during the COVID-19 pandemic. Recorded live and presented by Texas State University Counseling Center's staff. 

      Run time: 1 hour and 4 minutes

      Presented by: Uriel Navarrete, Jr., M.A. & Richard A. Martinez, Ph.D.. - Counseling Center

      A Closed Captioning option is available for this presentation.

    • Presentation recording is posted here

      Intended for: students

      This presentation focuses on the impact social media has on our mental health.  Students will be able to identify how social media is valuable in their life, how their mental health can be affected by social media and ways to practice and maintain good mental health while continuing to utilize social media.

      Run time: 18 minutes 

      Presented by: Erin Griego, B.A., Counseling Center Graduate Assistant

      Closed Captioning option is available for this presentation.

    • Presentation recording is posted here

      Intended for: students

      Do you feel like you're stuck in a rut or not productive? This webinar is focused on identifying the difference between healthy boredom and low production. In our current fast-paced lives it's important that we don't judge ourselves by the task we complete. By keeping the mental engine running you will be able to identify when it's okay to be bored and learn skills for staying on track.

      Run time: 42 minutes 

      Presented by: Gilbert Lopez, LCSW, Counseling Center Specialist

      Closed Captioning option is available for this presentation.

    • Presentation recording is posted here

      Intended for: students

      We will explore factors that impact homesickness, including connection to home and social embeddedness. 

      Run time: 40minutes

      Presented by: Erika Williams, M.A. - Counseling Center Doctoral Intern

      A Closed Captioning option is available for this presentation.

    • Presentation recording is posted here

      Intended for: students

      Our mobile devices are called "smartphones" for a reason - they are very intelligent! Research has shown that while our smartphones have helped us in many ways, they've also had negative effects on us as well. Do you feel like you have experienced any negative consequences due to your smartphone usage? This webinar will cover some of the history of smartphones, the tactics that have been used to 'hook us," current research, and some possible ideas on how to have a healthier relationship with your device. 

      Run time: 50 minutes

      Presented by: Melissa Glass, M.A. - Counseling Center Doctoral Intern

      A Closed Captioning option is available for this presentation.

BIPOC Resources

  • BIPOC Resources

    • Presentation recording is posted here

      Intended for: students

      This webinar was recorded live. This webinar will detail strategies to learn about the psychological impact of racial trauma and racism, strategies for emotional and physiological self-regulation, and ideas to cultivate your own space for healing. It will also cover identifying symptoms of burnout and ideas for rejuvenation/self-care for racial justice advocates of color.

      Run time: 50 minutes

      Presented by: Rebecca Gonzalez, Ph.D. - Counseling Center

      A Closed Captioning option is available for this presentation.

    • Presentation recording is posted here

      Intended for: students

      This webinar was recorded live and provides a brief description of racial trauma and the impact it can have on Black and non-Black People of Color and their communities. It explores the concept and components of “Radical Healing” and ways that it can be used to provide hope and healing both to individuals and their communities. Radical Healing seeks to validate the painful experience of systemic racial discrimination and oppression while balancing this with honoring resilience and fostering hope.

      Run time: 52 minutes

      Presented by: Uriel Navarrete, Jr., M.A. & Kate Cotnam, M.A. - Counseling Center

      A Closed Captioning option is available for this presentation.

    • Presentation recording is posted here

      Intended for: students

      This webinar was recorded live. This webinar will define acculturation, the challenges that many international students face with acculturation, and tips on how to navigate the acculturation process. Adjusting to your new environment during the COVID-19 pandemic will also be covered.

      Run time: 43 minutes

      Presented by: Cordell Spears, Psy.D. & Sergio Barrios, LCSW. - Counseling Center

      A Closed Captioning option is available for this presentation.

    • Presentation recording is posted here

      Intended for: students

      This webinar was recorded live. This webinar, geared towards students, will discuss how various challenges, unique to first-generation college students, are currently impacting our first-gen bobcats' academic success and psychological well-being. The presenter's goal is to acknowledge and affirm these challenges while providing resources and tools to help first-gen bobcats achieve and maintain academic success and psychological well-being during the current COVID-19 pandemic.

      Run time: 54 minutes

      Presented by: Tiffany Adeigbe, MS. - Counseling Center

      A Closed Captioning option is available for this presentation.

Relationships

  • Relationships

    • Presentation recording is posted here

      Intended for: students

      This presentation discusses relationship strategies and provides some background for deepening our understanding of attachment and relational dynamics. Communication strategies and boundaries are also explored. Recorded live and presented by Texas State University Counseling Center's staff. 

      Run time: 54 minutes

      Presented by: Colleen Conklin, M.A . - Counseling Center

      A Closed Captioning option is available for this presentation.

    • Presentation recording is posted here

      Intended for: students

      This webinar was recorded live. Attachment styles are an important aspect of how we view ourselves and others in relationships. This webinar will briefly explore different attachment styles and how they provide a framework for understanding our emotional needs and communication styles in relationships. Healthy emotional coping and communication styles to support healthy relationship functioning will also be covered.

      Run time: 56 minutes

      Presented by: Chrissy Ammons, M.A. - Counseling Center

      A Closed Captioning option is available for this presentation.

    • Presentation recording is posted here

      Intended for: students

      This webinar was recorded live. If you are one of the many students that either had to or choose to relocate to live with family during these uncertain times you might be experiencing an increase in complex family relationships. Living with family members as an adult can be a challenge and it is helpful to know that you are not alone and there are tools that can help make this transition as smooth and healthy as possible. This webinar contains tips and strategies for navigating communication and potential conflict with family members during this time.

      Run time: 40 minutes

      Presented by: Kate Cotnam, M.A. - Counseling Center

      A Closed Captioning option is available for this presentation.

    • Presentation recording is posted here

      Intended for: students

      This webinar was recorded live. The manipulation tactic of gaslighting has been used to undermine one’s perceptions, judgments, emotions/reactions, and reality, which often influences one to feel confused and to question their sanity. This webinar will provide participants with information on recognizing signs of gaslighting, as well as strategies to challenge the behavior.

      Run time: 55 minutes

      Presented by: Katie Kainer, Psy.D. & Tiffany Adeigbe, MS. - Counseling Center

      A Closed Captioning option is available for this presentation.

    • Presentation recording is posted here

      Intended for: students

      Coping with the demands of academics along with parenting can be a real challenge. The Circle of Security ProgramTM can help you to understand your child’s emotional world by learning to read emotional needs, support your child’s ability to successfully manage emotions, enhance the development of your child's self-esteem, honor the innate wisdom and desire for your child to be secure.  Please join us for a brief introduction to the program. Resources will be provided.

      Run time: 60 minutes 

      Presented by: Taryn Hollander, M.Ed., Counseling Center Doctoral Intern

      Closed Captioning option is available for this presentation.

    • Presentation recording is posted here

      Intended for: students

      Comparison and perfectionism are difficult to avoid in graduate school. This webinar will not only provide information about these issues, but it will also include activities and a discussion about how to cope with perfectionistic tendencies, as well as comparing oneself to peers. This presentation was a collaboration between the Grad College's Shop Talk series and the Counseling Center. 
      Run time: 1 hour and 2 minutes
      Presented by: Dr. Erica Mathis - Counseling Center

      Closed Captioning option is available for this presentation.

    • Presentation recording is posted here

      Intended for: students

      There are many building blocks to forming healthy interpersonal relationships. In this webinar, participants can expect to learn about setting and maintaining boundaries with others. There will also be discussion of utilizing assertive communication skills to express oneself and advocate for one’s needs.
      Run time: 45 minutes
      Presented by: Dr. Richard Martinez - Counseling Center

      Closed Captioning option is available for this presentation.

Self-Love and Self-Care

  • Self-Love and Self-Care

    • Presentation recording is posted here

      Intended for: students

      This webinar was recorded live. Do you find yourself beating yourself up a lot, trying to meet unrealistic expectations, or struggling to let go of past mistakes? If so, you are not alone. The Introduction to Self-Compassion webinar provides an overview of self-compassion and how it can help us feel better. Learn how to begin quieting your inner critic with small steps and simple tools.

      Run time: 57 minutes

      Presented by: Mark Provence, Ph.D.. - Counseling Center

      A Closed Captioning option is available for this presentation.

    • Presentation recording is posted here

      Intended for: students

      The purpose of this presentation is to help viewers identify sources and signs of stress, as well as learn self-care, coping, time-management, and online distance/learning strategies to cultivate academic resilience, especially in times of change and uncertainty.

      Run time: 35 minutes

      Presented by: Uriel Navarrete, Jr.,M.A. & Katie Kainer, M.A. - Counseling Center

      A Closed Captioning option is available for this presentation.

    • Presentation recording is posted here

      Intended for: students

      This webinar was recorded live. Sleep hygiene is important to overall health and well-being; however, it remains a neglected component of college students' lives. Healthy sleeping habits play a central role in stress management and academic success. In this webinar we will provide realistic tips on how students can establish better sleep practices. 

      Run time: 28 minutes

      Presented by: Elijah Miller, B.S., Mireya De Lara Vargas, B.A. - Counseling Center

      A Closed Captioning option is available for this presentation.

    • Presentation recording is posted here

      Intended for: students

      As little as 20 minutes spent in nature can provide stress relief and positively influence mental health. This webinar will guide you through some of the science behind nature’s restorative benefits while also providing specific recommendations for how to spend time outside “mindfully.” Participants who attend this webinar will learn more about their own unique relationship to nature and will have the opportunity to engage in experiential activities like guided imagery and mindful listening.

      Run time: 50 minutes

      Presented by: Kelsi Nummerdor, M.Ed., Counseling Center Doctoral Intern

      A Closed Captioning option is available for this presentation.

    • Presentation recording is posted here

      Intended for: students

      This presentation focuses on increasing awareness of a more comprehensive view of eating behavior by reviewing the psychology of eating and various factors that play a role in our body’s digestion, nutrition, and eating behaviors.This presentation also proposes ways to build body trust, compassion, and positivity. Recorded live and presented by Texas State University Counseling Center's staff.

      Run time: 46 minutes 

      Presented by: Katie Kainer, M.A., . - Counseling Center

      A Closed Captioning option is available for this presentation.

    • Presentation recording is posted here

      Intended for: students

      This webinar was recorded live. This webinar will encourage you to explore and clarify your sexual values, with emphasis on affirming all gender expressions and sexual identities. It will allow you to explore the sources of your sexual values, the impact of these influences on how you may have judged your sexuality throughout your life, and ultimately clarifying what values are congruent with your healthy and diverse identity. Lastly, this webinar will teach you to identify behaviors and potential barriers to living congruently with your values.

      Run time: 59 minutes

      Presented by: Chrissy Ammons, M.A. - Counseling Center

      A Closed Captioning option is available for this presentation.

Faculty and Staff

  • Faculty and Staff

    • Presentation recording is posted here

      Intended for: faculty and staff

      Tune in to hear about the many ways stress impacts our bodies...our brains...our lives. Consider how you might be able to better support your wellness in the workplace. Strategies for managing distress AND employee wellness resources will be discussed during this webinar.

      Run time: 55 minutes

      Presented by: Jennifer Smith, LPC-S, RPT-S., Collaborative Care Counselor

    • Presentation recording is posted here

      Intended for: faculty and staff

      This webinar was recorded live. This webinar will overview unique challenges and considerations in supporting the mental health, well-being, and academic success of first-generation college students. Recommendations and strategies to build a supportive and inclusive environment for first-generation college students will be discussed. 

      Run time: 53 minutes

      Presented by: Richard A. Martinez, Ph.D. - Counseling Center

      A Closed Captioning option is available for this presentation.

    • Presentation recording is posted here

      Intended for: faculty and staff

      This webinar was recorded live. This webinar will focus on exploring the student COVID-19 experience, shared campus responsibility for student mental health and wellbeing, provide an overview of online mental health resources, and detail Counseling Center services and considerations. Resources for supporting faculty and staff mental health will also be discussed.

      Run time: 1 hour and 5 minutes

      Presented by: Richard A. Martinez, Ph.D.. - Counseling Center

      A Closed Captioning option is available for this presentation.