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4 Week Wellness Challenge

In collaboration with the Office of Wellness Education, we have gathered information to support students, faculty, and staff as they engage in the 2021 "4 Week Wellness Challenge."

Week 3 Details

Find the weekly newsletter from Wellness Education right here!

Defining Emotional Wellness

The emotional dimension of wellness looks at the wide range of emotions that we experience every single day. These emotions are what shape us into who we are. It includes the ability to, develop satisfying relationships with others as well as enjoying the unique person that you are.
How are you feeling? Are you sad? Are you feeling angry and frustrated daily? When you experience negative thoughts daily this is a sign that you’re experiencing poor emotional wellness. Negative Emotional wellness can be monitored, boosted and resolved. The ultimate goal is achieving optimal individual happiness




Challenge #1 

Look for the positives

  • Think about three things you are grateful for at the start of each day.
  • Connect with friends and family
  • Forgive yourself for making mistakes, and learn from them

Be mindful of your emotions

  • Become aware of your emotions in the moment
  • Practice taking deep breaths when feeling stressed
  • Join a “Mindful Moment” session on Tuesdays and Thursdays!

Accept support

  • Talk to someone about how you feel- a trusted friend or a professional at the Counseling Center
  • Being vulnerable shows STRENGTH
  • Connect with Merri, MC’s comfort dog, for some attention, comfort, and unconditional love!


Challenge #2

Self Compassion Through Journaling 

Those who are more self-compassionate tend to have more happiness, motivation, greater physical health, less depression and less anxiety. Journaling is a way to allow yourself to discuss in a judgement free zone, not only what you’re struggling with, but also everything in your life that you can be grateful for. Self compassion, allows the brain to regulate emotions and provide you with a sense of self- confidence and motivation.
Come pick up a free motivational journal on March, 19th in the lobby of the Sak from 5-6 P.M. or Journal yourself at home and let us know of your involvement via the google sign up sheet.


Journaling Exercises for self compassion:
What is the biggest challenge you face with your mental health?
Write about what you’re grateful for_____.
List and describe your emotions______.
I have grown and triumphed over my anxieties by______?
One area that I need to improve upon is______?

Defining Spiritual Wellness

What is your meaning in life? What is your purpose in life? Spiritual wellness is all about finding the deeper meaning of your everyday life. Spiritual wellness allows people to embrace and explore faith, beliefs, values, ethics, principles and the pursuit of happiness in life. Spiritual wellness is all about standing back and embracing the good that occurs in your life everyday.




Challenge #1
Mini-Meditation / Yoga--- With Julia Behm yoga instructor
Yoga is one of the best physical exercises. It can help alleviate emotional and physical strains on your body. Yoga can be accomplished in any setting and there are different techniques suited for everyone. Yoga has been linked to improving mood, behavior, mindfulness and alleviating
many symptoms of anxiety, depression and stress. Yoga is offered here at Merrimack numerous times a week. If you are unable to attend an in person yoga class, there are resources online that are both beneficial and effective. Yoga With Adriene! Great way for those at home to
participate in yoga. Mini meditation | Appreciate nature We have partnered with Julia Behm, one of the Yoga instructors here on campus for a relaxing, fun filled yoga class. On Tuesday March, 16th and Thursday March, 18th, from 4-5 P.M. in the Merrimack fitness center. The max
capacity will be capped at 6 people but we encourage everyone else to join via the zoom link.

Join Zoom Meeting 
Meeting ID: 945 5118 3990



Challenge #2 

Campus Ministry

Tolle Lege – Tuesday at 9:00 PM
Tolle Lege is Campus Ministry’s spiritual reading program. We gather together to read aloud and to converse about some of Christianity’s most engaging and challenging spiritual and theological writings. This year we turn our attention to some texts from non-Christian religions—to put them in conversation with Christian belief and practice. Join us any or every Tuesday, 9:00 PM – 10:00 PM on Zoom. Reading material provided electronically.

Campus Ministry Video Series – Wednesday at 9:00 PM
The Campus Ministry Video Series is a chance to view together and discuss shows, movies, or documentaries relevant to faith and spirituality. This spring semester we will be viewing and discussing two multi-part documentaries: the first focusing on religion in American History; and the second focusing on the Civil Rights movement. Join us any or every Wednesday from 9:00 PM – 10:00 PM on Zoom. All are welcome.

For more information, contact Nick DiSalvatore:
Meeting ID: 684 411 6923, Zoom:



During this unpresented time we are in, spending time outside can lead to a sense of refreshment and revitalization. Going outside can mean sitting down and embracing the fresh outdoors or going on a nature walk. The benefits that come with spending time in nature are very impactful on everyday health and wellness. Spending time outdoors has been linked to reducing stress, increasing happiness and developing a greater sense of spirituality. We challenge you to spend 20-25 minutes outside 2-3 times this week. 

Resources for Emotional and Spiritual Wellness



Merrimack College Resources


Outside Resources


Feeling the need to take a breath and be more mindful?  Check out the following resources: