College is a time filled with new experiences and opportunities and, at times, unexpected challenges and uncertainty. Building resilience means developing the skills that help you adapt, grow, and thrive through every part of your journey.
Grounded in six research-based dimensions of wellness, the Be Well Initiative is committed to helping you build the knowledge, skills, and resources that foster resilience and empower you to thrive in college, in your future career, and throughout life.
The Six Dimensions of Wellness
Resilience is built through everyday choices, experiences, and habits that support your well-being. The Be Well Initiative provides a holistic framework for developing resilience through six research-based domains: Mental, Social, Physical, Spiritual, Service, and Life Skills. Explore each domain to learn how you can strengthen key skills, access valuable resources, and take meaningful steps toward thriving in college and beyond.
Mental wellness involves understanding and managing your thoughts, emotions, and behaviors in healthy ways. This includes self-awareness, emotional regulation, healthy coping strategies, and building positive relationships.
Your mental well-being affects how you learn, make decisions, handle challenges, and connect with others. Prioritizing your mental wellness can help you maintain balance, achieve your goals, and fully engage in your college experience.
Social wellness involves developing meaningful relationships and fostering a senseof belonging within your communities. This includes building supportive connections, practicing effective communication, and engaging with others in positive and respectful ways.
Strong social connections contribute to personal well-being, academic success, and overall life satisfaction. Investing in your social wellness can help you build a support network, strengthen interpersonal skills, and create a more connected college experience.
Physical wellness involves caring for your body through healthy habits that support your energy, health, and overall well-being. This includes movement, nutrition, sleep, preventive care, and self-care practices that help you perform at your best.
Your physical well-being influences nearly every aspect of your life, including your academic performance, mental health, and energy level. Prioritizing your physical wellness helps you feel your best, manage stress more effectively, and stay engaged in the things that matter most.
Spiritual wellness involves exploring your values, beliefs, purpose, and sources of meaning. This includes reflecting on what matters most to you, developing a sense of direction, and seeking connection with something greater than yourself.
A strong sense of purpose can help guide your decisions, shape your goals, and provide greater fulfillment in daily life. Nurturing your spiritual wellness can help you live with intention and remain connected to your values throughout your college journey.
Service involves contributing your time, talents, and resources to support others and strengthen your community. This includes volunteering, civic engagement, advocacy, leadership, and acts of kindness that create positive change.
Engaging in service can broaden your perspective, strengthen your connection to others, and foster a greater sense of purpose. Through service, you can make a meaningful impact while developing skills and experiences that support your personal and professional growth.
Life skills involve developing the practical knowledge and abilities needed to navigate everyday responsibilities and prepare for future success. This includes areas such as time management, financial literacy, communication, decision-making, problem-solving, self-advocacy, and independent living skills that support daily life.
Strong life skills can help you manage challenges, achieve your goals, and build confidence in your ability to navigate life's transitions. Investing in these skills prepares you for success in college, your career, and beyond.
Between classes, work, family responsibilities, extracurricular activities, and social commitments, it is normal to feel overwhelmed at times. A healthy amount of stress is a natural response to demands and challenges, and is often helpful in boosting focus and attention, and improving performance to help meet those challenges in the short-term. Too much stress for too long, however, begins to have negative consequences on mood, concentration, sleep, performance, and overall well-being.
If you notice stress beginning to interfere with your daily functioning, relationships, academic performance, or physical health, it may be a sign that additional support or stress-management strategies are needed. Common signs that stress is becoming overwhelming include:
A more constant feeling of worried or irritability
Difficulty concentrating
Changes in sleep or appetite
Frequent headaches or muscle tension
Procrastination
Feeling emotionally or physically exhausted
Life is full of stressors, so while it may not be possible to eliminate stress completely, there are healthy ways to manage it, including:
Building a consistent routine
Getting adequate 7-9 hours of sleep each night
Staying physically active
Taking breaks
Practicing mindfulness or relaxation techniques
Connecting with supportive friends, family members, or campus resources
Mental Health Self-Screen
As a member of the Center for Collegiate Mental Health, the DeSales University Counseling Center offers students access to the CCAPS-Screen, a free and confidential mental health self-screening tool designed specifically for college students.
The CCAPS-Screen (Counseling Center Assessment of Psychological Symptoms-Screen) provides a convenient way to check in on your mental and emotional well-being. Developed and normed using data from college students nationwide who have sought counseling services, the screening measures the presence of suicidal thoughts as well as eight of the most common areas of emotional distress experienced by college students.
Students can complete the anonymous screening at any time and at their own discretion. The assessment consists of 36 brief questions and takes only 2-3 minutes to complete. Once finished, a personalized results report is generated immediately, providing:
Feedback on your current level of distress
Ratings in each area as Low Distress, Moderate Distress, or Elevated Distress
Guidance and recommendations based on your responses
Information about available local and campus mental health resources
Taking care of your mental health is an important part of your success and well-being at DeSales. The CCAPS-Screen is a simple first step toward gaining insight and connecting with support when needed.
The CCAPS-Screen is not a diagnostic tool, but it can help you better understand your mental health, identify areas of concern, and determine whether additional support may be beneficial.
The DeSales University Counseling Center has partnered with Trexler Library to bring you an interactive resource hub featuring workbooks, biographies, fiction, and self-help resources on a variety of wellness and mental health topics.
Sometimes it helps to talk with someone who understands the college experience firsthand. Peer counselors are trained students who provide supportive listening, encouragement, and connections to campus resources. Whether you are feeling overwhelmed, struggling with a personal concern, or simply need someone to talk to, peer counseling offers a welcoming space to receive support from fellow students who can relate to many of the challenges of college life.
Meet with a Professional Counselor in the Wellness Center
Meeting with a professional counselor can be an important step in supporting your mental wellness. The Counseling Center provides a safe, confidential, and nonjudgmental environment where students can discuss concerns such as stress, anxiety, depression, relationship challenges, academic pressures, and life transitions. Counselors work collaboratively with students to develop healthy coping strategies, build resilience, enhance self-awareness, and navigate challenges in ways that support both personal growth and academic success.
As a DeSales student, you have countless opportunities: the ability to learn about whatever you choose, to join clubs and groups, and, of course, to meet great people from the region, the country, and the world. If you’re lucky, you’ll make lifelong friends while you’re here.
For some of us, the prospect of putting yourself out there and taking a chance on others can be daunting or even scary, but – if you take a few simple steps you can turn acquaintances into friends.
Not sure where to start? Here are few ways you can increase your chances of finding your people.
Use Campus to Your Advantage
The first step may seem self-evident. But it’s incredibly important: Interact with the people in your proximity. If you’re shy, start small by talking to the people you see on a regular basis.
If you live on campus, resist the urge to hole up in your room all day every day. Make a concerted effort to meet the other Bulldogs on your floor. There are students who are just like you – eager to make new friends but unsure or nervous. Say hi to everyone you see in the hall or even pop your head in for a quick hello if someone has their door open. Also, be sure to leave your own door open sometimes too; this shows that you’re up for people stopping in and saying hi.
Apply the same strategies when you’re out and about on campus. Start with people you have classes with. For First-Year students, your FYE class is a perfect place to connect. Chances are, everyone in that class is dealing with similar feelings to yours. If you’re a commuter, be sure to leverage your down time on campus. Spend some time in public spaces. Hang out in O’Connor Commons. Play pool in Dorothy Day. And, of course, spend time the Commuter Lounge (also located in Dorothy Day).
Join a Club or Organization That Interests You
Find a group on campus to join, whether it’s a club, organization, affinity group, academic club, or service organization. Taking part in things that interest you alongside others who share the same passions provides common ground to help you strike up a conversation and make a new friend.
Take Your Studying to a More Social Space
On the days when you have a lighter workload than normal, take your textbooks into a more social setting on campus. If it’s nice out catch up on your reading and enjoy the weather in one of the Adirondak chairs on the mall or make yourself more seen by solving equations at the DUC. You might find someone who wants to take a break from studying and chat for a bit.
Put Your Phone Away
We all have the urge to pull out our phones and scroll through social media when we’re alone on campus. It helps us feel little less awkward. Your smartphone can be a great security blanket, but it can also get in the way of making connections with others. As you go through your day, try to keep your phone in your backpack and take in your surroundings. Smile and say “hi” to students, faculty, and staff who pass you by on the sidewalks. Doing this shows that you’re interested and engaged.
Introduce Yourself
This can be intimidating, especially if you’re shy or have social anxiety. But honestly, it’s not as scary as it seems. In fact, the student next to you is probably feeling the same way you do. You don’t have to overthink it; just say something like, “Hi, my name is …” and maybe add a small detail (“I’m in your psychology class,” or “You’re in the nursing program, right? I am too.”).
Be Ready for Small Talk
No one actually likes small talk. But it’s necessary to get a conversation going. Think of it as the first step in making a real connection. One of the best openings is to give someone a benign compliment. You could also ask a question about an upcoming assignment or campus event, talk about stress and studying, or even share an amusing experience you had recently. Once the conversation is started, you can ask intriguing open-ended questions and start to dig into deeper, more meaningful topics.
After the Small Talk, Find Common Ground
Great friendships are often built on mutual interests and hobbies. After you get through the semi-awkward chit chat, try to find some common ground between you and your new Bulldog bestie. It could be anything—sports, books, reality TV, art, or even an undying love of Wawa.
Eat Your Meals with Others
It’s easy to just grab something from Jimmy John’s, then head to your room or car to eat in solitude (and, of course, sometimes that down time is a necessity). But if you want to make some friends, try to share meals with your classmates. When you’re eating in public, resist the urge to sit alone at a table and stare at your phone. Look for some people, walk over and say “Can I sit with you guys?” One of the best things about DeSales is how welcoming our students are. Hospitality—accepting and empowering others—is one of our core values. So don’t be afraid to ask to join a crowd. Chances are you’ll be invited in with open arms.
Attend Campus Events Whenever You Can
Challenge yourself to get out of your comfort zone and attend campus events. Set an attainable goal. Maybe that’s going to something at least once a week. You can easily find out what’s happening on campus through BARK. There’s almost always something interesting going on.
Be Kind
Everyone wants to be friends with someone who is an overall kind and caring person. Smile, ask others are doing, treat everyone as you’d like to be treated yourself. Also, learn to open up and be vulnerable. Your kindness and authenticity will draw people to you.
Finally, Be Yourself
DeSales is It’s a place where we encourage everyone, to quote our Patron Saint, “To be who you are and be that well.” It’s natural to want to blend in and be or act like others so they’ll like you. But being the best version of who you really are is the best way to connect with others. Let your true personality and passions shine through. The people who could be your real friends will be drawn to you and want to spend time with you.
Adapted from materials published by McKendree University.
Build Skills For
Physical Wellness
College life can make sleep feel optional, but getting enough rest is essential for learning, physical health, emotional well-being, and academic performance. Sleep is not simply a period of rest. It is an active process that supports brain function, emotional regulation, physical recovery, and long-term health. Research consistently shows that inadequate sleep can negatively affect mood, concentration, memory, quality of life, and overall health.
The Impact of Inadequate Sleep
6 Hours of Sleep
Many people assume six hours of sleep is enough. However, research suggests that after two (2) weeks of sleeping only six (6) hours per night, performance can decline to levels comparable to going an entire day without sleep.
5 Hours of Sleep
Getting just five hours of sleep per night for even two (2) consecutive nights can impair attention, focus, and concentration, leading to nearly triple the amount of lapses in attention.
Sleep is one of the most important factors in student wellness, academic success, and overall mental health.
4 Hours of Sleep
When individuals get only four (4) hours of sleep per night for multiple consecutive nights, the body's ability to process glucose becomes impaired. Research suggests this level of sleep deprivation can create metabolic changes similar to those seen in Type 2 diabetes.
All-Nighters
In college culture, pulling an all-nighter is sometimes viewed as a sign of dedication or academic commitment. However, consistently sacrificing sleep to study, complete assignments, or prepare for exams often comes at the expense of cognitive performance, physical health, and overall well-being. Rather than reflecting effective time management, all-nighters can undermine the very academic success students are working to achieve.
Research shows that staying awake for 24 consecutive hours can significantly impair attention, reaction time, judgment, memory, and decision-making. Some studies have found that the effects of this level of sleep deprivation are comparable to impairment associated with a blood alcohol concentration (BAC) of 0.10%, which is above the legal driving limit in the United States. Simply put, if taking an exam after consuming several alcoholic drinks would seem like a poor choice, taking an exam after an all-nighter may be equally detrimental to performance.
The most effective strategy for academic success is not studying longer, but ensuring your brain has the sleep it needs to learn, retain, and apply information effectively.
Sleep and Mental Health
Sleep and mental health are closely connected. Research indicates that poor sleep can affect areas of the brain responsible for emotional regulation and decision-making.
Studies have found that:
Feeling sleepy during the day can increase emotional vulnerability.
Insomnia is associated with increased feelings of sadness and hopelessness.
Sleep difficulties are linked to a higher risk of suicidal thoughts and behaviors.
If you are struggling with sleep and your mental health, you can complete a Counseling Request Form to schedule an appointment with a professional counselor.
If you are experiencing a crisis or emergency:
While on campus: please contact DeSales University Campus Police at (610) 282-1002.
While off campus: call or text the National Crisis Lifeline at 988 OR visit your nearest emergency room.
Sleep is not lost time. It is an investment in your health, academic performance, and overall well-being. Prioritizing 7-9 hours of sleep each night can help you feel better, think more clearly, learn more effectively, and succeed both inside and outside the classroom.
Spiritual wellness is not limited to religion or faith traditions. At its core, it involves understanding what gives your life meaning, purpose, and direction. A key part of this process is identifying your personal values: the beliefs and principles that guide your decisions, relationships, and goals. Your values influence how you spend your time, what you prioritize, and how you define success. When your actions align with your values, you are more likely to experience a sense of fulfillment, authenticity, and overall well-being.
How to Find Your Personal Values
Identifying your values begind with self-reflection. Think about moments when you felt proud, fulfilled, or energized. What made those experiences meaningful? Consider the people, relationships, activities, causes, and environments that bring you a sense of satisfaction or purpose. Reflecting on these experiences can reveal themes and principles that are important to you.
Another helpful approach is to review common values such as integrity, compassion, creativity, personal growth, family, service, leadership, or perseverance. As you read through these examples, notice which ones resonate most strongly. You may also find it helpful to keep a journal, talk with trusted friends or mentors, participate in service opportunities, or explore cultural, religious, or spiritual communities that align with your interests and beliefs.
Discovering your values is an ongoing process rather, not a one-time event. As you gain new experiences, encounter different perspectives, and continue to grow, your understanding of what is most important to you may evolve. Revisiting your values periodically can help ensure that your choices, goals, and priorities remain aligned with the person you want to be.
Build Skills For
Service
Service is at the heart of Salesian values, calling us to recognize the dignity of every person and respond with compassion, kindness, and generosity. Making a difference does not always require grand gestures. Small acts of service, such as volunteering, mentoring, supporting local organizations, or simply offering a helping hand to someone in need, can have a meaningful impact. To live out the Salesian spirit, strive to listen with empathy, build relationships rooted in respect, and seek opportunities to serve your community. By sharing your time, talents, and resources, you help create a culture of care, foster positive change, and inspire others to contribute to the common good.
Build Skills For
Life
Gather Your Supplies
Sure - you could get by with a simple laundry detergent - but what if you want to step up your game? You might consider having fabric softener, dryer sheets, or reusable wool dryer balls to help soften your clothes and reduce static. You'll also thank your future self for keeping a stain remover and/or bleach on hand. College is full of memorable moments, but the buffalo sauce stain on your favorite hoodie doesn't need to be one of them. A little preparation now can limit how many of your shirts have... character later. Need supplies but can't get off campus? Check out Frankie’s Market in Dorothy Day to get all of your laundry supply needs.
Sort it Out
By Color
To keep light colored clothes from picking up dark dyes, wash whites separately; pastels and medium colors together; brights and darks by themselves.
Sort By Soil
Sort really dirty items away from the slightly dirty ones and wash them separately, since slightly dirty items can pick up the extra soil from the wash water.
Select a Washer Setting
Select a Load Size
The perfect load size will be around a medium load that’s no more than 3/4s full.
Choose a Temperature
Most clothes can be washed and rinsed in [eco-friendly] cold water, but you may need warmer water to remove some stains.
Have a stain? Check out the stain guide.
Consider the Soil Level
If your washer has a soil level setting, think about how dirty your clothes are. Put dirtier items like sports uniforms and workout gear on a higher soil level than your everyday clothing.
Select a Drying Setting
Read labels for clothing that should be hung or laid dry.
To Hand Dry: put your clothes on a hanger or drying rack. To Flat Dry: lay clothes on a clean, flat surface.
Prevent shrinking: dry most clothes on lower heat settings
Avoid static cling: add a dryer sheet or resuable wool dryer balls
Know Your Symbols
Learn how to read fabric care symbols. Your clothes’ fabric care labels have the best advice for washing and drying, plus information on ironing and bleaching. Here’s how to decipher the symbols.
How Often Should I Wash?
Not sure when to wash what? Follow the wash schedule below to keep your clothes fresh and clean.
Wash After Every Use
Wash After 2-3 Uses
Wash After 3-5 Uses
Underwear
Socks
T-shirts, tank tops & camisoles
Leggings & tights
Swimsuits
Whites and silks
Clothes with stains
Jeans
Bras
Bath towels
Pajamas
What About Sheets?
Wash bed sheets once a week. You don’t want to share your bed with dust mites – or their carcasses and fecal matter.
EXTRA CREDIT: Three Reasons to Wash in Cold Water
Protect Your Clothes: Keep your favorite outfits looking better so you can wear them longer. Wash them in cold water to help slow color fading, reduce shrinking and protect delicate fabrics. With today’s technology and detergents, cold is the best temperature to get most stains out, too.
Preserve the Planet: This is a small habit change with a big impact. Doing laundry in cold water for one year could conserve enough energy to drive a car up to 421 miles. Reduce the environmental impact of your clothes by reducing the carbon footprint of laundry day.
Save Energy: If you're living off campus, odds are you have a washing machine and pay for your own utilities. That's even more reason to turn down the temp. Nearly 90% of the energy a washing machine uses goes toward heating the water.
Adapted from materials originally published by the American Cleaning Institute
Stain Guide
Make sure any stain you’re working on is gone before you put your clothes in the dryer. The heat from the dryer will make the stain set in.
Most Drinks
Sponge or soak stain in cool water for about 30 minutes
Pretreat with stain remover
Wash with laundry detergent
If it’s safe for the fabric, add chlorine bleach
Coffee/Tea
Sponge or soak stain in cool water
Pretreat with stain remover
Wash with laundry detergent and either oxygen bleach (a bleach that doesn’t contain chlorine), or if safe for the fabric, chlorine bleach
Cosmetics
Pretreat with stain remover or rub with bar soap
Wash with laundry detergent
Grease/Oil
Light
Pretreat with stain remover or liquid laundry detergent (just put a few drops on the stain and rub it in with your finger)
Wash with laundry detergent, using the hottest water that’s safe for the fabric
Heavy
Place stain face down on clean paper towels
Apply stain remover or liquid laundry detergent to back of stain
Replace paper towels under stain frequently
Let dry and rinse, then wash with laundry detergent, using the hottest water that’s safe for the fabric
Deodorants
Light
Pretreat with stain remover or liquid laundry detergent
Wash with laundry detergent
Heavy
Pretreat with stain remover or liquid laundry detergent
Allow to sit for 5 to 10 minutes
Wash with laundry detergent and either oxygen bleach (a bleach that doesn’t contain chlorine), or if safe for the fabric, chlorine bleach
Ink
Sponge the area around the stain with rubbing alcohol, stain remover or liquid laundry detergent
Apply rubbing alcohol, stain remover or liquid laundry detergent directly on the stain
Place stain face down on clean paper towels.
Apply more rubbing alcohol, stain remover or liquid laundry detergent to the back of the stain
Replace paper towels frequently
Rinse thoroughly, then wash with laundry detergent.
TIP:Some inks are impossible to remove, including ballpoint, felt tip and liquid.
Perspiration
Use a stain remover or rub with bar soap
Wash with laundry detergent.
If perspiration has changed the color of the fabric
Apply ammonia to fresh stains or white vinegar to old stains
Rinse
OTHER BODILY FLUIDS
Pretreat or soak in a product containing enzymes
Wash with laundry detergent and oxygen bleach (a bleach that doesn’t contain chlorine)
Adapted from materials originally published by the American Cleaning Institute
LAUNDRY AT DESALES
Download the app
Every residence hall on campus has a laundry room equipped with Speed Queen washers and dryers. Residents can use them free of charge. If you live on campus, you should install the Speed Queen App on your phone. With it you can see which machines are free and get notified when cycles are done.
Using the Speed Queen App
When signing up, use location PIN: DSU123
The app will prompt you to pick a residence hall [Annecy, Aviat, Chappuis, Conmy, DeChantal, Donohue, or Tocik]. Each apartment in the Heights and the Villages has their own washer and dryer, so they don’t have notification capabilities.
Note: Our machines DO NOT have the capacity to clean and dry large or bulky items like mattress pads, pillow top mattress covers or most comforters. Trying to jam a bulky item into our machines could break them or even start a fire.
Using the Washing Machine
Empty all pockets and put the clothes in the washer. DO NOT overload the machine. ¾ full is the absolute maximum.
Add high efficiency detergent or pods. Do not use powdered detergent.
Close the lid or door (some machines are top loading, others are front loading).
Select the desired soil level, cycle and temperature settings (cold water is generally fine, and better for the environment—see below).
When the lights go off, the cycle is done.
Using the Dryers
Check the lint screen before and clean the lint screen after every use.
Put the clothes in the dryer—again DO NOT overload. Do not fill more than halfway.
Select the temperature setting according to the type of garment (see below).
Close the door and push start.
Remove your clothes as soon as possible after the cycle is done to prevent wrinkling (and to free up the dryer for other Bulldogs).
The best way to keep your space clean is doing small tasks every day, then tackling a few bigger cleaning chores weekly. Use the schedule below as a starting point and adjust as needed. For on-campus residents, basic cleaning supplies can be purchased at Frankie’s Market. Most residence halls have a vacuum cleaner that you can borrow to use in your room. Talk to your RA for more information.
Adapted from materials originally published by the American Cleaning Institute
When you live in close quarters, germs can spread quickly. If you or your roommate feel ill, follow the steps below to keep germs from spreading.
Disinfect Surfaces Often
Especially frequently-touched surfaces like: Doorknobs; Light switches; Faucets; Keyboards; Desks
Clean Your Hands Frequently
Especially at key infection risk moments (e.g., before eating, after bathroom use, after contacting surfaces frequently touched by others).
Use soap and water
Scrub front and back of hands and between fingers
Wash hands for 20 seconds
Thoroughly dry hands with paper towel or a clean cloth towel
Use Hand Sanitizer
Apply hand sanitizer to the palm of one hand
Apply enough hand sanitizer to cover hands completely and keep hands wet for a minimum of 15-20 seconds (wet time on hands is the primary determinant of total germ reduction)
Rub hands together, covering all hand surfaces (pay special attention to cover thumbs and fingertips)
Continue rubbing until hands are dry
Sanitize Your Laundry
Low Level: When everyone in your space is healthy
Perform your normal routine using your normal detergent and temperatures.
Medium Level: When someone is sick with illnesses like a cold or flu
Take extra steps. Follow CDC guidance, and do laundry with a deeper cleaning detergent, and wash & dry clothes on warm with other items. Optionally, you can add an EPA registered laundry sanitizer or bleach. Remember to wash hands and disinfect surfaces afterwards
High Level: When someone has an infection that’s causing vomiting or diarrhea or has a weakened immune system.
Level up and take enhanced precautions. Do your laundry with a deeper cleaning detergent and use an EPA registered laundry sanitizer or bleach. Wash & dry on hot. Remember to wash items from ill people separately from any other items. Wear gloves and don’t shake clothes. Don’t forget to wash hands and disinfect surfaces afterwards.
Adapted from materials originally published by the American Cleaning Institute
