Spring Board

After an initial visit with a licensed mental health care provider, most students will sign up for a series of three workshops called “Springboard.” These three workshops, with a maximum of ten students, are led by a team of licensed psychologists or mental health counselors. The workshops provide you with an opportunity to pause, identify, and become more deeply aware of what is going on in your life; learn new ways to think about and understand the challenges that brought you to the Counseling Center, and develop coping tools for confronting problems that many students face. The workshops also will help you determine if individual counseling is right for you.

Springboard is not group therapy. You are not required to discuss any details of your personal or emotional life. It is a discreet learning environment, designed to give you the tools you need to cope with a wide range of problems.

There is no cost for participation in Springboard.

Springboard does not replace one-on-one counseling.

For some students, the three Springboard workshops are adequate, and no further assistance is needed. Other students require one-on-one counseling with a licensed psychologist or mental health counselor.

Since Springboard can help students make the most of one-on-one counseling, students typically participate in Springboard before one-on-one counseling. These exercises coincide well with the Springboard workshops. They are designed to help you relate to internal experiences in a more open and flexible manner. As with any skill, this can be strengthened with ongoing practice. These exercises are from the portlandpsychotherapyclinic.com website. Each exercise link is embedded into the name of the exercise.

Springboard 101

Breathing Meditation (5 minutes)

Breathing Meditation (10 minutes)
The Mindful Breathing exercise is similar to the 3 minute breathing space from Springboard 101. These exercises are intended to help you become more grounded in your present moment experience with less struggle.

Acceptance of Thoughts and Feelings

Acceptance of Anxiety
These exercises are designed for anxiety and help you become more aware of thoughts, feelings, and emotions from a stance of acceptance and willingness. The Acceptance of Anxiety exercise is somewhat more challenging.

Body Scan
The Body Scan exercise is another method of becoming more grounded in the present. It can be done lying or sitting down. It gradually draws your attention from the tips of your toes to the crown of your head.

Springboard 102

Leaves on a Stream
The Leaves on a Stream exercise helps you practice letting thoughts drift by.

Physicalizing Exercise
The Physicalizing Exercise helps you transform your unwanted experience into an object. It is intended to help become more aware of immediate reactions and drop the internal struggle.

Springboard 103

Value-Sort Activity
These are not links for audio files. Instead they are card sorting activities to help you get in touch with your values.