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Self-love for Activists Workbook

Designed to support student activists with the tools and skills that they need to develop their work as activists, views, and attitudes towards wellness-promoting behaviors, this workbook consists of information sheets, worksheets, and resource guides that students can work through individually or in a group setting.

Spheres of Influence

This worksheet provides a diagram and prompts that encourage individuals to think about circles in which they have resources and relationships, and how they can leverage those circles to influence change. Facilitators can guide students through the four spheres of influence.

Heart Mapping Drawing Activity

This 12-page worksheet provides diagrams and prompts that show individuals how to map their growth, trace their surroundings, map their space, think about daily rituals, and list familiar habits. Facilitators can guide students through the prompts and worksheet pages individually or through all 12. They can also show this summary video to help explain how creating a heart map can help students process their emotions.

16 Personalities

Students can complete this short interactive quiz in order to identify their personality type and how it can influence aspects of their life. The webpage also offers numerous articles focused on topics such as personal growth and professional development.

2-Hour Job Search

This worksheet consists of a series of steps and checklists that can help students to make progress in their job search in just two hours. The first step focuses on targeting employers, the second step on reaching out to potential employers, the third step addresses informational interviews, and the fourth step focuses on submitting applications.

Academic Partner Version of Pathways to Civic Engagement

This companion guide is for instructors and staff who work with students engaging in community service and civic engagement. It outlines ways to support students’ civic engagement across six pathways, and provides actionable steps for supporting students, including activities, discussion prompts, and behaviors.

Achieving Financial Wellness

Created by UMCU, this tool introduces the four dimensions of financial health: spend, save, borrow, and plan. The tool provides two key indicators for each dimension that users can think about when they take steps towards achieving financial wellness.

Allyhood Self-Assessment

This assessment uses Keith Edwards’ Aspiring Social Justice Ally Development Model to help the user identify why they desire to be an ally, and where they land in terms of allyhood development. Users answer a series of questions covering topics such as oppression, justice, mistakes, and privilege, to determine where they are at in their relationship with allyhood.

Asking for Help Activity

Designed for guided use in group sessions, this group activity from Wolverine Wellness encourages listeners to reflect on whether they would be likely to ask for help (along a continuum) in five specific situations. It is designed to stimulate discussion about help-seeking behaviors and to help participants develop strategies for asking for help in the future.

Campus Mindworks Tools and Checklists

Campus Mindworks has created a set of tools and checklists that students can work through individually or with a trained professional when they are accessing mental or physical healthcare, or engaging with services designed to support well-being and college life with an attention to mental health.

CAPS MiTalk Page

CAPS has put together a range of self-help resources that can help students understand various topics, think about possible strategies, and find out additional information about each topic. The tools are organized in the following sections: My Identity; My Busy Life; My Mental Health; Help Yourself, Help a Friend; and Additional Resources.

CAPS Relaxation Videos

This webpage from CAPS contains links to three guided relaxation videos that have been designed to help with anxiety: a guided muscle relaxation video, a video that aims to help users become more mindful and relaxed, and a relaxing yoga sequence that is suitable for any level of yoga experience.

CAPS Stressbusters App

Students, instructors, staff, and other members of the U-M community can use this link to download the CAPS Stressbusters App. This app offers several interactive features such as daily messages, a break pad, a video stream, emergency buttons, and health rewards.

Careers Center YouTube Channel

The University Career Center at U-M has its own YouTube channel via which students can access a range of short, informational videos. Topics covered include networking, exploring options, career fairs, gap years, and gaining experience.

Cash Course

Students can create a free account on Cash Course in order to access free personal finance courses and tools that have been designed with college students in mind. Tools include financial calculators, videos, quizzes, spending plans, and glossaries.

Circles of Control, Influence, and Concern

Use this diagram to structure conversations with students who are experiencing stress, anxiety, or overwhelm. Have the student identify the parts that they cannot control, i.e. in their circle of concern. Second, have the student identify what parts of the situation may fall into the circle of influence and in their circle of control.

College Student Mental Health Action Toolkit

This toolkit contains key data points, resources, and tips that students can use to advocate for policies, systems, and environmental changes that will improve mental health and well-being on their college campus. Additionally, the guide includes suggestions for resources and next steps,as well as checklists and tips to support your advocacy work on campus.

Coming Out: A Handbook For LGBTQ Young People

This handbook from the Trevor Project guides young people through topics related to the LGBTQ+ community and provides strategies and tips for coming out safely and exploring sexuality and gender. The sections of this handbook are: Identity; Coming Out; Healthy Relationships; Self-Care; and a Resources section.

Connect2Community

This online portal allows users to search for volunteer opportunities in Southeast Michigan. Its listings can be filtered according to the user’s interests and the type of opportunity, including individual, group, short-term, short-notice, and weekend and evening volunteering. Users can use the “Respond” button to sign up for the opportunity or contact the organization directly.

Consent Pizza Video

In this video, Al Vernacchio discusses new ways to think about sexual activity and sexual education by using pizza as a metaphor instead of metaphors related to baseball, which can encourage people to view sex in relation to mutual pleasure, discussion, and enjoyment instead of framing it as a competition.

Consent Tea Video

This animated video uses a cup of tea as an allegory to discuss consent in various situations. The video can be used for informational purposes as well as to encourage viewers to reflect on and discuss sexual consent.

Democracy Cafe Toolkit: Dialoguing For Democracy

This toolkit contains resources for engaging in political dialogue that consider the impact of social identities and the ways in which they inform political perspectives. The document also contains links to relevant multimedia, informational readings, reflective guided activities, and further reading, as well as a list of discussion questions that facilitators and groups can use to guide reflection on a dialogue.

Developing Community Guidelines

This short guide is aimed at facilitators who want to help guide a group to produce their own set of community guidelines. The sheet consists of 11 principles and concepts that facilitators and groups can consider incorporating into their community guidelines.

Differences Between Debate, Dialogue, and Discussion

This tool consists of three visualizations that offer scenarios to help users identify the hallmarks of three different types of communication: debate, dialogue, and discussion. Users can choose to listen to or read each scenario; the guide provides questions for users to keep in mind as they explore each visualization and reflect on it afterwards.

Dissertation E-Coach

Sweetland Center for Writing offers access to the Dissertation E-Coach to graduate students who are working on their first dissertation chapter. This platform consists of an interactive, digital messaging tool that was created by Sweetland faculty.

Eco Anxiety Toolkit

The University of British Columbia has created a set of well-being toolkits focused on prioritizing health and well-being during the climate crisis. The toolkits are designed for students and educators who are interested in integrating questions about climate change into their work and curriculums.

Eight Dimensions of Well-Being Worksheet

This worksheet encourages students to identify strengths, in addition to areas of growth, for each of the eight dimensions of well-being. The worksheet can be used in one-to-one or group settings to help students explore their strengths.

ELI Self-Study Resources

The English Language Institute offers a selection of online, asynchronous resources for members of the U-M community who were raised or educated in a language other than English. Current offerings include: Self Study e-Resources; ELI Research Guide; and The Genre Archive.

Emotional Resilience Toolkit for Climate Work

Compiled by the Climate Therapy Alliance (Pacific Northwest Chapter), the “Emotional Resilience Toolkit for Climate Work” can be used by facilitators to inform the delivery of a range of practices and activities that help people build emotional resilience in relation to climate change and eco anxiety. The handbook is suitable for people who are delivering group sessions to a range of audiences.

Facilitator Personal Assessment Chart

Designed for those facilitating events and discussions focused on social justice and equity across diverse groups, this checklist allows individuals to identify their current levels of passion, personal awareness, skills, and knowledge for social justice occupations and causes by filling out a checklist and reflecting on their results.

Feeling and Emotion Wheel

This diagram allows students to more easily identify the nuances of their feelings or emotions in any given moment. Shaped like a wheel, it helps students to identify their feelings beyond common, more general terms such as “happy,” “sad,” or “scared”. Encourage students to explore the range of terms linked to the main, central term that they may be experiencing and to notice that they can feel more than one emotion at a time.

Financial Aid Toolkit

This website contains tools for future and current U-M students. Resources include UM-specific cost of attendance, budget information, and federal resources for student financial aid.

Financial Football

This web resource houses a fast-paced interactive game that engages students while teaching them personal finance skills. The site also offers interactive lessons and resources designed to educate students and help teachers facilitate classes about all aspects of personal finance, including budgeting, saving, credit, and life events.

Funding Charts (SEAS)

This brochure from SEAS (“Funding for Students”) provides information about where SEAS students can look for funding and employment while studying at U-M. The brochure also contains definitions of key terms related to finance, QR codes that lead to sources of emergency funding, and information about where to seek further support in this area.

Getting Ready For The World of Work

The page “Career Readiness” from the University Career Center can help students to develop a variety of skills that employers seek in their new hires. There are eight skills that are related to career readiness: self-development; communication; critical thinking; equity and inclusion; leadership; professionalism; teamwork; and technology.

Happening at Michigan

“Happening @ Michigan” is a centralized events calendar that provides information about social, cultural, professional, sporting, recreational, and other events on campus. This tool can help students and other U-M community members to get an overview of what is on offer and to plan informal social outings.

Healthy Relationship Components

This guide provides examples of behaviors and actions associated with the following components of healthy relationships: Accountability; Non-Threatening Behavior; Negotiation and Fairness; Honesty/Communication; Shared Responsibility; Respect; Trust and Support; and Independence and Autonomy. Individuals can use this guide as a source of information to improve their understanding of healthy relationship components.

How To Apologize: Re-Act

For use by both individuals and facilitators, this guide offers the user a model for making an apology in which the individual reflects, acknowledges their behavior, apologizes for the actions, changes their behavior, and thanks the impacted parties. The sheet presents these steps alongside some tips for implementing them in your interactions with others, particularly in the heat of the moment.

Interest Assessment

The O*NET Interest Profiler can help students who are feeling unsure of what they might do when they complete their degrees. Students can use this quick and easy tool on their own to help them identify their interests. Students can bring their results into an appointment with a career coach at the University Career Center to understand how to use the information they learned.

International Student Making the Most of Your Time in the US Worksheet

This worksheet encourages international students to consider how they can make the most of their time in the US; studying abroad in the US can be challenging, but students can often make time for activities that can enrich their lives. This worksheet suggests some concrete steps that they can take towards accomplishing these goals.

Interrupting Bias: The PALS Approach

For the use of facilitators and individuals who wish to learn more about bias, this guide offers the user a model for interrupting bias, abbreviated to the PALS Approach. Divided into four sections, the sheet provides concrete steps for executing each stage of the model and examples of things that you can say.

Learning To Listen

This guide provides a brief overview of four levels of listening: internal, generous, generative, and global. Each section includes a brief definition of the type of listening and examples of how it might play a role in facilitated conversations.

Loneliness Worksheet

This worksheet encourages students to think about the kind of social connections that they might like to build in the future. The questions encourage students to think about how they can broaden their social circles, build more meaningful relationships, and take concrete steps to make new connections.

M-LEAD Leadership Opportunities

This flier outlines ways in which students, staff, and faculty may utilize M-LEAD resources to build student competencies across communication, organizational change, reflection, and emotional intelligence. The resources are designed with the aim of supporting students in developing their leadership skills with a focus on creating change.

Making the First Move in Making Connections Worksheet

This worksheet has been designed to help students to make new connections and build new relationships. It includes activities that encourage students to think about how they can build new connections, provide students with conversation starters and strategies, and discuss tips for managing emotions and expectations when making the first move.

Managing Loneliness

This worksheet encourages students to brainstorm and reflect on how they can manage loneliness and feelings of isolation. The sheet is divided into four sections, each of which considers a different aspect of loneliness and isolation, inviting students to brainstorm ideas for managing these feelings.

Managing Social Media and Screentime

This worksheet has been designed to help students reflect on how often they use social media, why they use social media, and how their social media usage impacts other parts of their lives.

Meditations for Eco Anxiety

The Yale Forum on Religion and Ecology has compiled a set of videos that people can access if they are experiencing climate and eco-related anxiety or distress. There are videos that focus on meditation and relaxation strategies, as well as others that discuss additional coping strategies.

Michigan Recycling Video

“Where to Throw” has created an informational video that explains what to recycle in Michigan and how to do so. This site also houses a tool that allows users to quickly check how to recycle or dispose of waste items. All U-M community members can access and use this tool.

Microaggressions: A Primer

This guide provides a brief introduction to microaggressions. It can be used by both facilitators and anyone who wants to learn more about how to recognize and address microaggressions.

Mindful Eating Journal: Reflect To Reconnect

This journal helps students to tune into the practice of intuitive eating. This journal provides space for students to reflect on what they are eating, when they are eating, and how they feel about what they are eating. It begins with a list of tips that guide students through this process.

MORE Resources

Rackham’s Faculty Committee on Mentoring (MORE) offers a range of resources for graduate students and faculty that are focused on improving mentoring practices. This webpage provides an overview of the workshops, mentoring plans, and guides that this committee offers.

My Self-Care Plan

Use this worksheet to help students identify ways they can prioritize their well-being, even when they feel like they don’t have enough time. Invite students to reflect on small ways they can attend to their own mental health and well-being as part of their daily routine or when they feel overwhelmed.

Nature Rx (App)

Nature Rx connects you with 100 nature spots around Ann Arbor to refresh and destress! Try these nature break tips anytime, anywhere, to slow down, de-stress, and notice nature. 

Navigating Religious Resources on Campus

The Trotter Multicultural Center has put together an “Interfaith Resource Page” to help students, instructors, staff, and other U-M community members navigate some of the faith-based and interfaith resources available on and off campus.

Nurturing The Ally In You

This tool is designed for individuals who desire to serve as an ally on behalf of a community. It offers considerations and concrete actionable steps across seven subsections.

Off-Campus Student Resource Worksheet

Aimed at students planning to live off campus, this worksheet provides a framework for students to work out if/how they can afford to live off campus.

Pathways To Civic Engagement

This web-based guide offers undergraduate and graduate students multiple ways to contribute to their communities depending on their interests, which not only improves individual well-being but also community-well-being. Each page provides a number of suggestions for actionable steps.

Planning Tools and Calculators from UM

The Financial Aid Office has compiled a list of calculators and tools that can help students plan financially for college, apply for financial aid, compare financial aid offers, plan for student life, and manage their student loans.

Pros-Cons Table

Use this tool to push students beyond looking at simple pros and cons of a given behavior. The table is followed by two additional prompts that encourage the student to reflect on why they might not engage in the behavior at a given time and the most important reason for changing the behavior.

Rackham Budget Tool

Uses an individual case study to encourage students to keep track of their monthly expenses and to stick to a budget. Students can use this to inform their own financial planning. The post gives students space to think about their own expenses and adapt this information to suit their own situation.

Reflect On The Skills Gained In Your On-Campus Job

Student staff at Student Life can use this worksheet to reflect on the skills that they are building in their on-campus jobs. This process can help students to articulate their transferable skills to future employers or graduate schools. Review with your supervisor or with a career coach.

Relationship Quadrants

This activity helps users to clarify what they do and do not want in relationships; it can also be applied to any other kind of decision-making scenario. The worksheet is divided into four areas: “Must-haves,” “Bonuses,” “Tolerables” and “Deal-Breakers.”

Resume Feedback

On-demand feedback is provided via VMOCK and Targeted Resume so you can continually update and improve your resume whenever you may need it. Students can use this site to ensure that their resume is tailored to each job description; the feedback process lasts less than 30 seconds.

Resume Resources

UCC offers a range of sample and template resumes, as well as information about the purpose of a resume, formatting a resume, improving a resume, and optimizing a resume for ATS.

Ripple Effect Activity

This worksheet helps students to think through the impact of their actions on their immediate circle, the campus community, and society as a whole. Designed for guided group sessions, it allows students to reflect individually on their own actions before sharing them with the wider group.

Slides: Co-creating a Culture of Well-being on Campus

These slides encourage students to think about their holistic well-being, both on an individual and collective level. Can be adapted for graduate and undergraduate students, and for different departments and disciplines. You can use the slides all together, or select sections to guide a discussion or activity focused on well-being.

Strengths Exercise

Ask students to identify 4-5 personal strengths and then ask them about how they exhibit these strengths in their lives. Respond by reflecting what you hear and affirming them. Shift the conversation to challenges, issues, stressors, or behavior changes that the student may be experiencing and ask them how they can use the strengths.

Sweetland Writing Guides

These guides cover a wide range of writing techniques such as understanding an assignment, incorporating quotations, abstracts, checking citations, and presenting results from experiments in reports. The guides typically contain a brief overview of the concept in question, and a set of explanations and examples.

Talking Across Difference

This video offers strategies for addressing differences with close family and friends, including being open to other perspectives; thoughtfully introducing people to new interpretations they can appreciate; and maintaining a strong connection to others. It also addresses the PALS approach, microaggressions, and humor for communicating with people who hold different views.

Three Gratitudes Activity

The Three Gratitudes Activity can be used as an individual journal activity or an icebreaker activity with a group.

Thriving Scale

This tool is typically used in a reflection space to help someone process where they may fall on the Thriving scale. It can be used to structure a discussion about thriving, striving and surviving based on students’ current experiences.

University Career Alumni Network (UCAN)

The Career Center provides students with access to the University Career Alumni Network (UCAN). Current students can connect with U-M alumni and other professionals who have volunteered to have career-related conversations. Students can simply sign in, search for alumni who share their interests, and find a time to talk.

University of Minnesota’s Well-being Screening Tool

The University of Minnesota has developed “Taking Charge of Your Well-Being”, a short, interactive quiz that consists of 13 questions. Users respond to a series of questions that address the main aspects of well-being and receive a customized set of tips based on their answers.

Values Cards

This document contains a set of cards, each of which contains a value such as trust, logic, or teamwork, and a short definition. You can use these cards to help structure various discussions with students about how values align to behaviors and actions.

Vertex 42

Vertex 42 offers a range of free spreadsheet templates, calculators, and calendars, many of which focus on budgeting, education, and financial calculations. Students and other U-M community members can use these templates to help them reflect, track progress, and make improvements.

Ways of Being in Dialogue

This guide offers actions to take when engaging in dialogue. Organized into six sections covering topics such as vulnerability, asking questions, and appreciating others’ engagement, the document provides concrete, actionable steps to use in various situations. Individual users can consider how to incorporate these into their own dialogues and exchanges.

We’re Not Really Strangers

“We’re Not Really Strangers” sells a range of question-based games and activities that allow users to strengthen various relationships. The website offers free quizzes, downloads, and other tools that people can use to learn more about themselves and their relationships.

Wellness Coaching Self-Awareness Worksheet

This worksheet provides a framework to help students identify triggers for behaviors or thought patterns that they wish to change, the thoughts, feelings and behaviors associated with those triggers, and the positive and negative outcomes that result from them. Invite students to reflect on a situation that they find difficult or challenging.

You Soup Recipe Exercise

This activity helps participants to identify and explore social identities, personal identities, and experiences that shape one’s health and well-being. Contains guidelines for facilitation, an explanation of the activity with group discussion and feedback, and a copy of the participant worksheet.

YouTube Video of Rackham Financial Advice

Intro to financial aid and scholarships for U-M students. Covers common types of expenses & funding, characteristics of graduate school funding, finding information about funding, understanding the terms of an award, info about the Rackham Fellowships Office, and more.

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