Due to precautions around the Coronavirus and the University moving to online classes for the two weeks after spring break, the Relaxation Room will be closed during spring break and until in-person classes resume. Please see the resources at this page for free apps that address self-care.
The Relaxation Room is for UK students to learn and practice a variety of skills to help with stress management and relaxation. There are a variety of services and equipment available for students to use to balance the stresses of their studies and promote confidence and calmness in their daily lives.
Relaxation comes from deliberate attention to our mind and body through a variety of practiced skills and activities. When you come to the Relaxation Room you can practice these skills and engage in a variety of activities that can soften or soothe the stress or other difficulties you are experiencing. Some of these skills are oriented toward calming the mind and slowing down our thinking. Others incorporate physical relaxation or stimulation of the body.
The Relaxation Room is open for student use Monday through Friday, 9 am to 4:00 pm.
Biofeedback is simply information, or feedback, from your body about your biological functioning. It is used to help people become more aware of their internal reactions and responses to stress or other emotional and somatic experiences. Many of these signals within our bodies are ignored until they become elevated or develop into ongoing problems such as chronic stress, anxiety, depression, or pain. Biofeedback can be helpful to raise awareness of physiological reactions and show the effect of strategies used to help regulate emotional reactions and increase a sense of stability and calm. With consistent practice, biofeedback is a helpful way to show progress in developing healthy practices that will benefit you throughout your life.
To use the biofeedback equipment in the Relaxation Room, students will need to participate in an orientation session with a Counseling Center staff member.
Heart Rate Variability (HRV)
One of the most commonly used indicators for biofeedback is heart rate variability (HRV), or the variable length of time between heartbeats. Our heart responds continuously to emotional and physiological inputs and is a helpful indicator of how emotionally aroused or calm our body is. The biofeedback programs and software available in the Relaxation Room utilize HRV to help you practice stress management and relaxation strategies.
emWave by HeartMath
Practice paced breathing and find your optimal breathing rate through monitoring your heart rhythms and biological coherence.
Relaxing Rhythms by Wild Divine
Play games while practicing paced breathing or relaxation strategies, or learn from relaxation and mindfulness experts through guided presentations and practice tips.
Dual Drive & Tropical Heat
Practice relaxation and optimal breathing strategies through car-racing or jet-ski riding. Learn to let go and enjoy a calm cruise around a tropical island, or challenge yourself to learn to stay calm under pressure in a fast-paced race.
Meditation & Mindfulness
Meditation is the practice of turning your attention to an experienced point of reference. Often this is focusing on the breath, on physical sensations in the body, or on a word or phrase repeated in our mind, often referred to as a mantra. Put simply, meditation is turning our attention away from distracting thoughts and focusing on present moment experiences. It is deceptively simple and can be practiced in a variety of ways.
Mindfulness is a way of meditating in which we pay attention to the present moment without judgment. Rather than clearing or emptying the mind, we notice what is present. In doing so, we slow down the process of thinking and shift into a process of observing and experiencing in new ways. Mindfulness meditation has been shown to be a helpful process in learning to manage and relieve stress and emotional difficulties.
In the Relaxation Room, there are zafu and zabuton cushions for traditional sitting meditation, as well as yoga mats for yoga meditation practice. There are recordings of guided meditations and relaxing music available, as well as links to bookmarked video presentations on meditation, mindfulness, and yoga. Come practice meditation on your own or with friends.
See the Mindful UK website for definitions, programming, and mindfulness meditation opportuntities and resources
Some people experience lower mood and more irritability during times of the year when there is less sunlight (shorter days in the winter). This can manifest as Seasonal Affective Disorder (SAD) or just less energy and lower positive feelings. Increasing your exposure to more light can be effective in boosting mood and allowing the body to better regulate emotions.
In the Relaxation Room there are 2 full spectrum light boxes that are available for students to use for 20-30 minute light therapy sessions. It is recommended that you use the time to read or study so that you are alert and awake, allowing your eyes to receive the light indirectly. You can schedule a time to use the light box by calling the Counseling Center, or walk in to the Relaxation Room during the open hours. Up to 2 students can receive light therapy at a time.
Negative Ion Therapy
Additionally, a high-intensity negative ion generator will add to the overall rejuvenation of your light therapy experience. Negative ions are odorless, tasteless, and invisible molecules that we inhale in abundance in some places – visualize waterfalls, mountains, and beaches. Once they reach our bloodstream, negative ions are believed to produce biochemical reactions that improve mood, relieve stress, and boost daytime energy. They are more abundant during periods such as summertime when there is more light and biological activity.
Imagination & Art Therapy
Exploring your own creativity and expressive art can be a helpful way to manage stress. You don't need to be a skilled artist to experience the benefits of being creative. Explore your emotions and experiences through the media and materials available in the Relaxation Room. Being creative reduces stress, improves problem solving abilities, and helps to process and gain personal insights.
Materials available include crayons and colored pencils, paints and brushes, coloring sheets and drawing paper, construction paper, and modeling clay.
Wildcat Wellness Programs
To assist students in practicing effective stress management and further increase skills in relaxation and well-being, the Wildcat Wellness programs are guided instruction led by Counseling Center clinicians. No appointment is necessary. Just come, learn, and practice fun stress management activities.
Monday, 2-3pm: UKPD community well-being canine. Drop in and spend some time with the UK Police Department’s K-9 Therapy dog, Hudson and Officer Culver.
Tuesday, 4pm: Guided Imagery: Learn to use your imagination as an ally. Develop a deeper experience of your self. Improve studies, work, relationships, and personal growth.
Wednesday, 4-5pm: Meditation Hour: Meditation practice for all levels of experience using guided and silent meditations and short discussions about mindfulness and meditation.
Thursday, 4-5pm: Intro to Biofeedback: Learn about biofeedback, which is information from your physiological functioning and how it can relieve stress throughout the day.
Monday, 4pm - R3 = Relax, Relate, Release. An hour of self-care and community for students of color. Join for self-care activities, and supportive conversation.