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Quick and Easy Mindfulness Routine for Busy College Students

  • Writer: Carlie Malott | Crisis Counselor | Guest Writer
    Carlie Malott | Crisis Counselor | Guest Writer
  • Apr 2

A mindfulness routine for busy college students can help reduce stress and improve focus, making it easier to navigate the hectic demands of academic life. By dedicating just five minutes a day to mindful breathing, body scans, and gratitude, students can enhance their mental well-being while staying on top of their studies.

Quick and Easy Mindfulness Routine for Busy College Students

Between classes, social events, internships, late-night study sessions, and let's not forget—some attempt at sleep—college life is packed. While juggling multiple responsibilities, finding time for mindfulness might feel like yet another chore. But here's a secret: mindfulness doesn't require hours of meditation or yoga retreats. A quick and effective mindfulness routine can seamlessly fit into even the busiest student's schedule, bringing clarity, calmness, and balance amid the chaos.


Why Mindfulness Matters (Especially for Students)


Stress is practically a rite of passage for college students. Exams, deadlines, and social pressures pile up, and it’s easy to find yourself overwhelmed and mentally exhausted. Mindfulness acts as a powerful tool to manage these stresses by grounding you in the present moment, reducing anxiety, and boosting your overall mental health. Even just a few minutes can help reset your mindset, improve focus, and foster resilience against daily stressors.



The 5-Minute Mindfulness Routine


Here's a simple yet powerful mindfulness routine you can do anywhere—in your dorm, at the library, or even on your walk between classes:


Step 1: Mindful Breathing (1 Minute)


  • Find a quiet corner (or pop in headphones).

  • Close your eyes and take slow, deep breaths—inhaling for four seconds, holding for two, and exhaling for six.

  • Focus entirely on your breathing. This helps quiet racing thoughts and immediately calms your nervous system.


Step 2: Quick Body Scan (1 Minute)


  • With your eyes still closed, mentally scan your body from head to toe.

  • Notice any areas of tension—neck, shoulders, jaw—and gently release them.

  • This quick scan reconnects your mind and body, easing physical stress built up throughout the day.


Step 3: Gratitude Check-in (1 Minute)


  • Think of three things you're genuinely grateful for today—big or small.

  • Silently acknowledge each one and why it's meaningful to you.

  • Gratitude shifts your perspective, reminding you of the good, even amid stressful days.


Step 4: Observe Your Surroundings (1 Minute)


  • Open your eyes and gently bring your awareness to your immediate environment.

  • Notice five specific things: the color of your notebook, the texture of your jacket, the temperature of the air, distant sounds, or even the scent around you.

  • This step grounds you back into the present moment, making you more alert and aware.


Step 5: Set an Intention (1 Minute)


  • Close your eyes again briefly and set a simple intention for your next activity or task.

  • It could be as simple as "stay focused during this next lecture" or "be patient and calm during this meeting."

  • Setting an intention provides clarity and direction, enhancing productivity and emotional control.


Tips to Integrate Mindfulness into Your Day


  • Morning Kick-off: Start your day with this routine to create a positive and productive mindset.

  • Mid-day Reset: Use mindfulness as a quick mental break between classes or intense study periods.

  • Evening Wind-down: Before bed, run through this routine to quiet your mind and improve sleep quality.


Keep It Simple, Stay Consistent


Consistency is key. Just like physical exercise, the benefits of mindfulness are amplified with regular practice. Over time, you’ll find that these five minutes each day can significantly reduce anxiety, improve your concentration, and boost your overall mood.



In the whirlwind of college life, mindfulness isn’t an additional task—it’s a quick, effective strategy to make the most out of your busy day. Give it a shot; your mental health and GPA might just thank you later.


💬 Ready to start your own healing journey?


Book a session with one of our compassionate therapists at Moody Melon Counseling. We’re here when you’re ready. 🍉



Carlie Malott

Carlie Malott

Crisis Counselor | Guest Writer of Moody Melon Magazine

I’m a junior at Colorado College studying Psychology and Education. Passionate about mental health, I believe normalizing conversations about struggles fosters belonging and hope—values I strive to integrate into all my work.



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Building Strong Bonds: How Parenting in Childhood Shapes Trusting Relationships with Adult Children

  • Writer: Julie Barris | Crisis Counselor | Therapist-in-Training
    Julie Barris | Crisis Counselor | Therapist-in-Training
  • Apr 1

Building trusting relationships with adult children requires ongoing communication, mutual respect, and a willingness to prioritize connection over conflict. By nurturing these bonds from a young age, parents can create a foundation that allows for deeper understanding and support throughout their children's adulthood.

Building Strong Bonds: How Parenting in Childhood Shapes Trusting Relationships with Adult Children

As adults, we often find ourselves reflecting on the relationships we have with our parents—whether they were supportive, strained, or filled with complexity. The reality is, the foundation for these relationships starts long before we reach adulthood. In fact, the way we nurture, communicate, and guide our children in their formative years plays a pivotal role in the nature of our relationship with them when they become adults.


It’s easy to assume that when our children grow up and become independent, the nature of the relationship changes, too. However, the truth is that the seeds of trust, communication, and connection are sown in childhood. Building a close, trusting relationship with your adult child doesn’t happen overnight, and it isn’t something that magically appears when they reach their twenties or thirties. It begins much earlier, when they’re still children.


The Importance of Trust in Childhood


At its core, trust is the cornerstone of any strong relationship. For parents and children, this trust is developed through consistent, open, and empathetic communication. From a young age, children begin to learn how much they can rely on their parents for both emotional and physical support. When parents are there to listen without judgment, provide guidance, and follow through on promises, children internalize these experiences as trust-building moments.


The little moments matter: when you respond calmly and supportively to your child’s fears, when you acknowledge their feelings, when you prioritize their needs over your own. These are the moments that tell children, "I can count on you," and they stay with them long after they’ve grown up.


Setting the Stage for Future Connection


The way you handle difficult conversations in your child’s youth can echo into their adult years. If you create an environment where open communication is valued, where feelings can be shared without fear of criticism, your adult child will feel more comfortable coming to you with their own struggles as they grow older.


It’s also important to remember that children learn by example. If they see you navigating challenges with resilience, honesty, and empathy, they will adopt these behaviors themselves. Modeling healthy emotional regulation, self-reflection, and respectful conflict resolution during their childhood helps set the stage for more meaningful and productive interactions in adulthood.


The Power of Empathy


Empathy is one of the most powerful tools in cultivating lasting trust. When parents take the time to understand their children’s perspectives—acknowledging their unique emotions, struggles, and experiences—they validate their children’s feelings. This validation builds a sense of security that encourages emotional openness.


In fact, research has shown that children who feel understood and supported by their parents are more likely to develop strong social and emotional skills, which will serve them well as they enter adulthood. A parent’s empathy in childhood makes a tremendous difference in how children perceive relationships later in life.


Choosing the Relationship Over "Who's Right"


One of the most powerful ways to maintain a close relationship with your child as they grow older is by prioritizing the relationship itself, rather than focusing on "who’s right" in disagreements. When parents take the stance of being “right” all the time, it creates an environment where children are more likely to shut down emotionally or resist open communication.


It’s natural to want to correct our children when they make mistakes, but the way we do so matters. Opting to approach situations with a spirit of collaboration, rather than a desire to win, helps to strengthen the bond. Sometimes, even when it feels like the stakes are high, choosing the relationship over being right fosters trust. It tells your child that you value them as a person—flaws and all—and that you’re not more concerned with being in control than with nurturing a healthy connection.


When your child feels that they are seen and heard, rather than just “corrected” or “taught a lesson,” they are more likely to continue coming to you for advice and emotional support as adults. In the long term, this approach ensures that the relationship remains strong, built on mutual respect and understanding.


Navigating the Transition to Adulthood


As your children enter adulthood, it’s essential to strike a balance between maintaining boundaries and continuing to offer emotional support. The adolescent years are often marked by a desire for independence, and as parents, it’s important to respect that while still remaining emotionally available. If you’ve laid the foundation of trust and understanding during their childhood, transitioning into an adult relationship can be smoother.


Adulthood brings with it new challenges for both parents and children. Your child may seek advice on relationships, career decisions, or life choices—moments that present opportunities to reinforce the trust you've built over the years. Remember, this relationship is not one-sided; it’s a dynamic process of mutual respect and communication.


The Key to Sustaining Close Relationships with Adult Children


While the transition from parent-child to an adult-adult relationship may feel like a natural evolution, it requires continued effort. Here are a few key points to keep in mind:


  • Respect their autonomy: Give your adult children the space to make their own decisions while offering guidance when needed. Trust that they have internalized the values you’ve taught them.


  • Continue to listen: Even as they grow older, don’t stop being an active listener. Whether they’re talking about their work, relationships, or personal challenges, your listening ear will strengthen your bond.


  • Offer support, not control: The days of guiding every aspect of your child’s life are over. Instead, offer unconditional support, even if it’s just a phone call to check in. Let them know you’re there without overstepping.


  • Celebrate their milestones: Whether it’s a career achievement, a marriage, or starting a family, celebrate their successes and show that you value their growth and independence.


Conclusion: The Long-Term Impact of Childhood Trust


The foundation for a strong, trusting relationship with your adult child is built through a series of intentional actions taken over the years. It’s about showing up emotionally, building empathy, and fostering open communication from the moment they’re born. As your child matures into adulthood, the trust you've developed will be the bedrock of your relationship, allowing both of you to navigate life’s challenges together.


So, how can you choose the relationship over being "right" in your interactions with your child today, knowing it will lay the groundwork for a stronger bond in their adulthood?


💬 Ready to start your own healing journey?


Book a session with one of our compassionate therapists at Moody Melon Counseling. We’re here when you’re ready. 🍉



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Going Flat: A Cancer Survivor’s Bold Choice in a Society That Wants More

  • Writer: Julie Barris | Crisis Counselor | Therapist-in-Training
    Julie Barris | Crisis Counselor | Therapist-in-Training
  • Mar 31

Going flat isn't just a physical decision—it can be a statement of self-empowerment, rejecting the pressure to conform to conventional beauty standards.

Going Flat: A Cancer Survivor’s Bold Choice in a Society That Wants More

When faced with a breast cancer diagnosis, the choices can be overwhelming. After undergoing a mastectomy, one of the most challenging decisions for women is whether to opt for reconstruction or to “go flat”—to live without breast reconstruction. The decision is deeply personal, but it can also feel like a battle between societal expectations and individual well-being.


Society's Expectations: What It Means to Be a Woman


For many women, the thought of losing their breasts due to cancer or surgery is not only physical but deeply emotional. Society has long tied femininity and womanhood to physical appearance, especially when it comes to breasts. The image of a woman with breasts is entrenched in culture, media, and social norms, often equating it with attractiveness, youth, and femininity. This pressure can make the decision to "go flat" seem like an impossible one.


Many women opt for a lumpectomy, a surgery that removes the tumor or a part of the breast, because it seems less invasive and doesn’t alter their body as drastically. Others choose breast reconstruction, hoping to retain a more familiar appearance. These options are undoubtedly valid choices, but the emotional weight can be heavy. Women often fear that without reconstruction, they won’t feel like themselves or will lose their sense of femininity.


However, there is an often overlooked path: choosing to go flat. Going flat means rejecting the notion that a woman must have breasts to be considered a woman. For some, it can be a liberating decision, one that allows them to focus on healing, free from the emotional and physical complications that come with reconstruction.


The Dilemma: Beauty, Femininity, and Health


The reality of going flat often brings feelings of loss, but it can also open the door to a different kind of empowerment. For many, the decision to go flat requires confronting internalized expectations about what it means to be a woman.


The pressure to "look like a woman" often stems from a deep-seated cultural narrative about beauty. In a world where female bodies are constantly scrutinized, it can feel like you're losing a part of your identity if you choose a more unconventional post-surgery body. The societal pressure to conform to these standards can create tension for women battling cancer, as they may feel like their value is being defined by how they look, rather than who they are or how strong they are.


Yet, the decision to go flat is not one made lightly. The fear of being perceived as less than, or even "unwomanly," looms large in many survivors' minds. But it's crucial to acknowledge that being a woman isn’t about having a certain body shape or appearance; it's about our stories, our strength, our resilience, and our choices.



The Complications of Reconstruction and Lumpectomy


Opting for a lumpectomy or breast reconstruction can be seen as an attempt to maintain the status quo— to "keep" something familiar, even after the trauma of cancer. However, these procedures come with their own complications. Reconstruction may involve multiple surgeries, infections, and the potential for lifelong medical concerns. For some women, the psychological toll of reconstruction can be just as challenging as the physical effects of cancer.


The decision to choose reconstruction often isn't just about wanting to keep the look of breasts. It may also stem from the desire to avoid stigma or judgment, or to feel "normal" again. Unfortunately, "normal" is often a subjective term influenced by society, not personal comfort. On the other hand, the decision to go flat may feel like the most straightforward path, but it too requires dealing with society’s assumptions and judgments about beauty, worth, and femininity.


Choosing Health Over Societal Expectations


Ultimately, the choice to go flat or to have reconstruction should come down to what feels right for the individual, not societal expectations or external pressures. It's a decision that requires courage, self-acceptance, and a deep understanding that womanhood cannot—and should not—be reduced to the physical.


Going flat can be the healthiest choice, free from the medical complications that might arise from reconstruction, and it can offer the freedom to redefine what it means to feel whole and beautiful. In choosing what’s best for long-term health and peace of mind, the decision is not about being less of a woman—it’s about reclaiming one’s autonomy in the face of a difficult situation.



Redefining Womanhood


We need to start a larger conversation about how we define womanhood in society. Our bodies may change due to surgery, illness, or age, but these changes don’t define who we are as women. True empowerment lies in the freedom to make decisions that are best for our health, happiness, and future without the fear of being judged or feeling less than.


Question for Reflection


As we challenge the norms that dictate beauty and femininity, can we embrace a definition of womanhood that celebrates resilience, strength, and the power of choice—regardless of physical appearance?


💬 Ready to start your own healing journey?


Book a session with one of our compassionate therapists at Moody Melon Counseling. We’re here when you’re ready. 🍉



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