In recent years, I have become closely acquainted with anxiety, but I never knew how to stop letting it push me around and actually start managing it. That changed during my freshman year of high school when I attended a Sources of Strength event. There, Berkley students were exposed to various coping strategies and ways of managing feelings like anxiety. As I listened, I started to realize that where I had previously been searching for a special routine, a mantra, or some small act I needed to be doing to suddenly feel happier, I should have been looking for my Sources of Strength.
Sources of Strength, taught by Mrs. Sims, is a class where students are exposed to various strategies in learning how to better manage feelings of stress, overwhelm, sadness, and more, as well as spread awareness of these feelings and their rising presence within today’s society.
Upon visiting the Sources of Strength class, I had the chance to witness the students in their element, an experience I never knew I needed. With the cozy and welcoming atmosphere of the class, as I stepped across the threshold of the door, I was immediately hit with a warm sensation of what I can only describe as belonging. Throughout the room, each person was helping in a different way. Some were stringing leaves, others hanging finished gratitude garlands, and a few more were painting. What stood out most to me while observing Sources was how, despite the variety of individual tasks, the students worked cohesively with each other, and they were having fun doing it.
Mixed in with the fun is a foundational understanding of the Sources Wheel, a tool to help guide students through managing their emotions. The Wheel consists of eight categories: Generosity, Spirituality, Physical Health, Mental Health, Family Support, Positive Friends, Mentors, and Healthy Activities. Each category represents a source of strength that supports emotional well-being.
Sophomore Anastasia Sanders, a Sources student, shared insight on some Healthy Activities and their role in maintaining emotional balance. “Going on a walk, meditation, working out at the gym, those are all Healthy Activities,” she explained. “Even simple things like taking a shower, going outside, or drinking water, can improve your mood and help lower your stress levels.” Recognizing something as a Healthy Activity in terms of the Sources Wheel means that whatever you are doing is helping you to unwind, gain clarity, or lift your mood in general.
Senior Shoshana Loomer, for example, finds comfort in reading while listening to music. “I’ve always been a fan of books,” she explained. After some encouragement from her peers, Loomer revealed, “I’ve read like, 120 books this year, but last year I think I read 170.” Considering the average American reads around 12 books per year, according to the Pew Research Center, reading is clearly something that sparks joy for Loomer. Part of why reading is such a strong pastime, especially when it’s content you enjoy, is because reading reduces stress levels and can lower your heart rate.
Other Sources students like Juniors Emerson Warner and Molly McAskin shared their go-to activities. Warner stated, “I love to sleep. I also like to take baths or showers, or when it’s nice out, go on a good bike ride.” McAskin added, “I feel like I have a lot. I like baking, reading, and spending time with family. Watching TV or going outside is fun too.”
McAskin brought up Family Support, one of the eight sources from the Wheel. Whether related by blood or choice, these are people who support us, care for us, and nurture us. Since Family Support is also composed of people you choose, it can extend to Positive Friends. Those people that make you laugh, are honest with you, and are there when you need them. The categories on the Wheel will often overlap and intersect, each source holding hands with another. Physical Activity and Healthy Activities, for example, could both include an activity such as running, as it is both ‘healthy’ and ‘physical’ in nature.
Junior Aram Mouradian described the variations in how people manage their feelings, “I think that the way people deal with stress or anxiety is so personal. Like, I have breathing strategies that I know work for me, but with my sisters, they look at things and use their five senses to cool down from sort of this sense of panic, so we’re very different.”
One of the key roles of Sources of Strength is self-regulation, something humans are in a constant state of doing. The emotional or behavioral responses you have to the things happening around you, and your understanding or management of those reactions, are all attributed to self-regulation. However, in order to manage your emotions, you must first recognize them. Once you’re aware of what you’re feeling, it can be helpful to have a list of activities ready to go. That way, when anxiety or stress hits, you don’t have to figure out what to do in the moment. Instead, you can pull out your list and choose an activity that resonates with how you’re feeling.
As Junior Theresa Solomon pointed out, the negative impacts social media can have on people’s mental health sometimes proves to be a block in connecting to your Sources of Strength. She described how, “Social media is a highlight reel. Everyone on social media is posting all their best moments, even if they are acting like it’s not.” Especially in young adolescent females, social media can raise an unrealistic and unhealthy standard of life, with the constant consumption of this content being an exhausting pastime. “Listen, I’m on social media all day long. I’m not even gonna lie, I am. But like, I know it’s not good. It really doesn’t have a positive impact on anybody when all you’re doing is comparing yourself to other people.”
Identifying what works is only half the battle. Actually choosing a healthy activity over a harmful one can feel daunting, especially in moments when we are already emotionally drained. If making that choice is going to be a roadblock for you, then micro-habits may be a tool to utilize. Micro-habits are small, easy-to-do actions that don’t feel too overwhelming, such as setting a reminder on your phone to read later or prepping for a morning walk by setting your clothes out the night before. These manageable tasks can bridge the gap between intention and action, helping you to follow through with some of the activities that can improve your mood.
When you’re feeling stressed, start by checking in with yourself. How am I feeling? Am I overwhelmed? Sad? Angry? Once your emotions are identified, consider looking at the Sources Wheel to find which categories feel most aligned with your current needs. For example, if you’re feeling disconnected or disappointed in how you have given back to others, Generosity may guide you to offer a simple act of kindness such as holding the door for someone, reaching out to a friend who’s going through a tough time, or even donating your time to a cause that matters to you. It doesn’t have to be some grand gesture. A small, thoughtful action can make a difference in both your own well-being and someone else’s day.
It is never too late to start your own list, ask reflective questions, or make your own personalized wheel. It takes time and attention in order to truly shift your emotions. Implementing strategies that prioritize well-being and emotional health is only one side of self-care, the other is embracing the people and community around you. Humans are social creatures, something that, even as we continue to adjust to the presence of the online world, is still very much true. People do care about you. And people do notice you. With that in mind, outward love can be a great support, and so is inward love. I highly recommend creating three or more positive affirmations. Even if it’s for less than a minute a day, one minute can be the difference. To learn more about the Sources Wheel, Sources of Strength, or mental health resources, visit sourcesofstrength.org and keep an eye out for events organized by Berkley’s Sources of Strength class.
