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Care, Calm, and Movement

You may be looking for strategies, resources, and support as you continue or adapt your wellness journey.  We are here to help you keep your mind, body, and spirit well.

  • Hamre Center for Health & Wellness: Medical and Counseling Care

    The Hamre Center for Health & Wellness offers integrated medicalcounselinghealth promotion, wellness groups and sexual violence prevention services and programs for all students and serves as a resource supporting the entire Macalester community’s effort to build a healthy campus. To schedule a counseling or medical appointment please call 651-696-6275 or email health@macalester.edu.

    Free, Urgent, Phone Counseling (Press 2) is available to Macalester students anywhere in the world, 24/7/365
    Speak to a licensed mental health counselor 24 hours a day by calling Hamre Center at 651-696-6275, then press or say option 2 when prompted.

    Free, nurse triage phone line for students, available 24/7
    NurseNow can be reached by calling the Hamre Center 651-696-6275, and selecting option 3.  NurseNow is familiar with emergency referral resources in the area and will provide the Hamre Center with a report of the call.  You can either share your name when you call or can remain anonymous.

    What should I do if I have Covid-19 symptoms?
    If you are experiencing COVID-19 symptoms, you should immediately begin self-isolating. It is important to minimize your contact with others. If you are a student currently living on campus and are experiencing COVID-19 symptoms, please contact the Hamre Center during business hours at 651-696-6275 or Macalester Public Safety evenings and weekends at 651-696-6555.

  • Well-being and Movement

    Mac Fit
    Mac Fit is a 4-day program with a mix of workouts and information to keep students active and educated on self-health and wellness. Mondays and Wednesdays, workouts via Teambuildr software are scheduled. Tuesday focuses on an educational piece about nutrition, with guidance from our Registered Nutritionist. Thursdays will have rotating information about mental health, sleep, yoga, etc.

    Weekly and Semester Rewards are planned! Participants will “check-in” via Teambuildr as they have in the past for Monday and Wednesday workouts, and at the end of the week names of participants checking in will be drawn and rewarded with a $25 gift card. At the end of the semester, participants logging at least two workouts per week through the semester, via Teambuildr, will be given a Mac Fit t-shirt.

    Those interested should contact Scott Hintz at shintz1@macalester.edu

    Recreational Activities sponsored by Athletics Department

    Home Workouts from Mac Sports Performance on Instagram
    Spring Movement Archives from Athletics

    BIPOC Outdoors Twin Cities
    This group was created for Twin Cities residents who self-identify as Black, Indigenous and/or People of Color who also work and/or recreate in the outdoors. This is an intentional space for us to network, collaborate, create, share opportunities/events/jobs, etc.  This group has a combination of folks who work for parks departments and environmental/outdoor related non-profit orgs as well as folks who work or study elsewhere.

    Online Movement Options
    Check out these Health Promotion approved at-home YouTube workouts! You can also check out this website that features free fitness classes, both live and pre-recorded, led by college students during COVID-19.

    Movement Classes from the Hamre Center for Health & Wellness and the Athletic Department
    Movement classes are a great way to stay active and take a break from homework. Research shows positive effects of exercise on mental health and wellness. Get more information about the classes here. Classes vary, but often include yoga, urban dance, strength training, yoga for anxiety management, and more.

    Healthy Sleep
    Good sleep is fundamental to college success. To learn more about how to get good sleep – restorative, consistent, and sufficient – check out the information here.

    Practice Vulnerability
    Take the How Are You Really? Challenge, co-sponsored by the Steve Fund, an organization dedicated to supporting the mental health and emotional well-being of students of Color.

    College Mental Health Resources
    ULifeline from the JED Foundation, is a comprehensive website for college students about mental health. It includes facts on mental health, wellness strategies, info on how to help a friend, resources for help, as well as a self-evaluator for 13 common mental health concerns.  Check it out.

  • Wellness Groups and Grounding Space
  • Reflection and Journaling

    Writing – Words that Shine
    This practice is based on the belief that the sacred speaks to us when we listen. First, set your intentions. Ask yourself: What do I need? What am I experiencing? Listen silently for divine direction. As you listen, ask yourself: What phrases are arising? You’re invited to write these words and phrases on small sheets of paper (index cards, back of receipts) and stick them in a notebook. Listen for words that shimmer when spoken or read.
    Source: “Sacred Practices for resilience and resistance” from The Sanctuaries

    Gratitude – Writing
    This is a simple and popular practice. There are different ways to approach it but the basic practice is to write down 5 or 10 things everyday that you are grateful for. It usually works best first thing in the morning or at the end of the day. Be specific, if you are too general you will quickly be repeating yourself. Think in detail i.e. I’m grateful the hot water is working today, I’m grateful that I have shoes to wear, I’m grateful for thumbs. Not only do you develop an appreciation for all the things we are blessed by, it also lets you reflect on all the things that actually go into your day to day activities.

    CRSL Sustaining Practices Guide Doc
    Weyerhaeuser Memorial Chapel and CRSL Building Hours

  • Meditation and Breathing

    Meditation Practices with Buddhist Chaplain Marc Anderson
    Every Monday and Wednesday evening from 5-6PM, Marc will be hosting a one-hour meditation session for the Macalester Community, via zoom. The session includes seated meditation, walking meditation and some discussion. All are welcome!  If you would like to receive a calendar invitation to the Monday and/or Wednesday zoom session, please email lydon@macalester.edu.

    Four-Square Breathing
    Begin by finding a comfortable posture, either sitting or standing. Feel even points of contact with the ground, either through your feet, your tailbone, or your knees. Exhale to the count of four. At the bottom of your breath hold your lungs empty to the count of four. Inhale at the same four-count pace, count to four at the top of your breath before exhaling and beginning the cycle again. 

    Begin by finding a comfortable posture, either sitting or standing. Feel even points of contact with the ground, either through your feet, your tailbone, or your knees. Exhale to the count of four. At the bottom of your breath hold your lungs empty to the count of four. Inhale at the same four-count pace, count to four at the top of your breath before exhaling and beginning the cycle again.

    Calming Breath- Yogic 2:1 ratio
    Sitting comfortably count the length of your natural inhalation and exhalation. Over several rounds of breathing, aim to work up to an exhale twice as long as your inhale. For example, you might do a four-count inhalation and an eight-count exhalation. Make sure to approach this breathing practice with mindful attention and patience, rather than forcing it to happen. Otherwise, it may induce stress rather than relaxing your system. During the extended exhale, visualize breathing out and releasing all of your stress and anxiety.

    Weyerhaeuser Memorial Chapel and CRSL Building Hours
    CRSL Sustaining Practices Guide Doc
    Calm in COVID Meditation
    Destress Monday
    Care For Your Corona Virus Anxiety
    Tune in to live meditation with MNDFL in Instagram 
    Spend some time on Mindful.org
    Guided meditation from UCLA Health
    Weekly mindfulness podcast from UCLA Live + Library