The Science of Developing Mental Toughness in Health, Work, and Life

Have you ever wondered what makes someone a good athlete? Or a good leader? Or a good parent? Why do some people accomplish their goals while others fail?

What makes the difference?

Usually we answer these questions by talking about the talent of top performers. He must be the smartest scientist in the lab. She’s faster than everyone else on the team. He is a brilliant business strategist.

But I think we all know there is more to the story than that.

In fact, when you start looking into it, your talent and your intelligence don’t play nearly as big of a role as you might think. The research studies that I have found say that intelligence only accounts for 30% of your achievement — and that’s at the extreme upper end.

What makes a bigger impact than talent or intelligence? Mental toughness.

Research is starting to reveal that your mental toughness — or “grit” as they call it — plays a more important role than anything else for achieving your goals in health, business, and life. That’s good news because you can’t do much about the genes you were born with, but you can do a lot to develop mental toughness.

Why is mental toughness so important? And how can you develop more of it?

Let’s talk about that now.

Mental Toughness and The United States Military

Each year, approximately 1,300 cadets join the entering class at the United States Military Academy, West Point. During their first summer on campus, cadets are required to complete a series of brutal tests. This summer initiation program is known internally as “Beast Barracks.”

In the words of researchers who have studied West Point cadets, “Beast Barracks is deliberately engineered to test the very limits of cadets’ physical, emotional, and mental capacities.”

You might imagine that the cadets who successfully complete Beast Barracks are bigger, stronger, or more intelligent than their peers. But Angela Duckworth, a researcher at the University of Pennsylvania, found something different when she began tracking the cadets.

Duckworth studies achievement, and more specifically, how your mental toughness, perseverance, and passion impact your ability to achieve goals. At West Point, she tracked a total of 2,441 cadets spread across two entering classes. She recorded their high school rank, SAT scores, Leadership Potential Score (which reflects participation in extracurricular activities), Physical Aptitude Exam (a standardized physical exercise evaluation), and Grit Scale (which measures perseverance and passion for long–term goals).

Here’s what she found out…

It wasn’t strength or smarts or leadership potential that accurately predicted whether or not a cadet would finish Beast Barracks. Instead, it was grit — the perseverance and passion to achieve long–term goals — that made the difference.

In fact, cadets who were one standard deviation higher on the Grit Scale were 60% more likely to finish Beast Barracks than their peers. It was mental toughness that predicted whether or not a cadet would be successful, not their talent, intelligence, or genetics.

When Is Mental Toughness Useful?

Duckworth’s research has revealed the importance of mental toughness in a variety of fields.

In addition to the West Point study, she discovered that…

  • Ivy League undergraduate students who had more grit also had higher GPAs than their peers — even though they had lower SAT scores and weren’t as “smart.”
  • When comparing two people who are the same age but have different levels of education, grit (and not intelligence) more accurately predicts which one will be better educated.
  • Competitors in the National Spelling Bee outperform their peers not because of IQ, but because of their grit and commitment to more consistent practice.

And it’s not just education where mental toughness and grit are useful. Duckworth and her colleagues heard similar stories when they started interviewing top performers in all fields…

Our hypothesis that grit is essential to high achievement evolved during interviews with professionals in investment banking, painting, journalism, academia, medicine, and law. Asked what quality distinguishes star performers in their respective fields, these individuals cited grit or a close synonym as often as talent. In fact, many were awed by the achievements of peers who did not at first seem as gifted as others but whose sustained commitment to their ambitions was exceptional. Likewise, many noted with surprise that prodigiously gifted peers did not end up in the upper echelons of their field.

—Angela Duckworth

You have probably seen evidence of this in your own experiences. Remember your friend who squandered their talent? How about that person on your team who squeezed the most out of their potential? Have you known someone who was set on accomplishing a goal, no matter how long it took?

You can read the whole research study here, but this is the bottom line:

In every area of life — from your education to your work to your health — it is your amount of grit, mental toughness, and perseverance that predicts your level of success more than any other factor we can find.

In other words, talent is overrated.

What Makes Someone Mentally Tough?

It’s great to talk about mental toughness, grit, and perseverance … but what do those things actually look like in the real world?

In a word, toughness and grit equal consistency.

Mentally tough athletes are more consistent than others. They don’t miss workouts. They don’t miss assignments. They always have their teammates back.

Mentally tough leaders are more consistent than their peers. They have a clear goal that they work towards each day. They don’t let short–term profits, negative feedback, or hectic schedules prevent them from continuing the march towards their vision. They make a habit of building up the people around them — not just once, but over and over and over again.

Mentally tough artists, writers, and employees deliver on a more consistent basis than most. They work on a schedule, not just when they feel motivated. They approach their work like a pro, not an amateur. They do the most important thing first and don’t shirk responsibilities.

The good news is that grit and perseverance can become your defining traits, regardless of the talent you were born with. You can become more consistent. You can develop superhuman levels of mental toughness.


In my experience, these 3 strategies work well in the real world…

1. Define what mental toughness means for you.

For the West Point army cadets being mentally tough meant finishing an entire summer of Beast Barracks.

For you, it might be…

  • going one month without missing a workout
  • going one week without eating processed or packaged food
  • delivering your work ahead of schedule for two days in a row
  • meditating every morning this week
  • grinding out one extra rep on each set at the gym today
  • calling one friend to catch up every Saturday this month
  • spending one hour doing something creative every evening this week

Whatever it is, be clear about what you’re going after. Mental toughness is an abstract quality, but in the real world it’s tied to concrete actions. You can’t magically think your way to becoming mentally tough, you prove it to yourself by doing something in real life.

Which brings me to my second point…

2. Mental toughness is built through small physical wins.

You can’t become committed or consistent with a weak mind. How many workouts have you missed because your mind, not your body, told you you were tired? How many reps have you missed out on because your mind said, “Nine reps is enough. Don’t worry about the tenth.” Probably thousands for most people, including myself. And 99% are due to weakness of the mind, not the body.

—Drew Shamrock

So often we think that mental toughness is about how we respond to extreme situations. How did you perform in the championship game? Can you keep your life together while grieving the death of a family member? Did you bounce back after your business went bankrupt?

There’s no doubt that extreme situations test our courage, perseverance, and mental toughness … but what about everyday circumstances?

Mental toughness is like a muscle. It needs to be worked to grow and develop. If you haven’t pushed yourself in thousands of small ways, of course you’ll wilt when things get really difficult.

But it doesn’t have to be that way.

Choose to do the tenth rep when it would be easier to just do nine. Choose to create when it would be easier to consume. Choose to ask the extra question when it would be easier to accept. Prove to yourself — in a thousand tiny ways — that you have enough guts to get in the ring and do battle with life.

Mental toughness is built through small wins. It’s the individual choices that we make on a daily basis that build our “mental toughness muscle.” We all want mental strength, but you can’t think your way to it. It’s your physical actions that prove your mental fortitude.

3. Mental toughness is about your habits, not your motivation.

Motivation is fickle. Willpower comes and goes.

Mental toughness isn’t about getting an incredible dose of inspiration or courage. It’s about building the daily habits that allow you to stick to a schedule and overcome challenges and distractions over and over and over again.

Mentally tough people don’t have to be more courageous, more talented, or more intelligent — just more consistent. Mentally tough people develop systems that help them focus on the important stuff regardless of how many obstacles life puts in front of them. It’s their habits that form the foundation of their mental beliefs and ultimately set them apart.

I’ve written about this many times before. Here are the basic steps for building a new habit and links to further information on doing each step.

  1. Start by building your identity.
  2. Focus on small behaviors, not life–changing transformations.
  3. Develop a routine that gets you going regardless of how motivated you feel.
  4. Stick to the schedule and forget about the results.
  5. When you slip up, get back on track as quickly as possible.

Mental toughness comes down to your habits. It’s about doing the things you know you’re supposed to do on a more consistent basis. It’s about your dedication to daily practice and your ability to stick to a schedule.

How Have You Developed Mental Toughness?

Our mission as a community is clear: we are looking to live healthy lives and make a difference in the world.

To that end, I see it as my responsibility to equip you with the best information, ideas, and strategies for living healthier, becoming happier, and making a bigger impact with your life and work.

But no matter what strategies we discuss, no matter what goals we set our sights on, no matter what vision we have for ourselves and the people around us … none of it can become a reality without mental toughness, perseverance, and grit.

When things get tough for most people, they find something easier to work on. When things get difficult for mentally tough people, they find a way to stay on schedule.

There will always be extreme moments that require incredible bouts of courage, resiliency, and grit … but for 95% of the circumstances in life, toughness simply comes down to being more consistent than most people. 1


  1. Thanks to my good friend Bryan for writing about toughness and sparking my interest on the topic.



‘Urgent studies needed’ into mental health impact of coronavirus

Rapid and rigorous research into the impact of Covid-19 on mental health is needed to limit the impact of the pandemic, researchers have said.

Experts say newly conducted polls and emerging studies into Covid-19 together with lessons from past outbreaks suggest that the pandemic could have profound and potentially long-term impacts on mental health.

The team say it is now crucial to begin a thorough and coordinated programme of research to delve into the impact of the coronavirus itself, as well as policies like lockdown..

Prof Ed Bullmore, head of the department of psychiatry at the University of Cambridge and a co-author of the new report, said research conducted so far has been small-scale and fragmented.

“Our key message is that Covid is likely to have major impacts on mental health now and into the future and we need to start thinking about that immediately,” he said.

Writing in the journal Lancet Psychiatry, Bullmore and a team of colleagues in mental health sciences brought together by the charity MQ and the UK Academy of Medical Sciences, say that among key priorities is the need for real-time monitoring of mental health issues, both across the general population and at-risk groups, as well as healthcare professionals.

“The pandemic is clearly having a major social and psychological impact on the whole population, increasing unemployment, separating families and various other changes in the way that we live that we know are generally major psychological risk factors for anxiety, depression and self-harm,” said Bullmore.

The team say there is also a need to look at the impact of policies to manage the pandemic on unemployment and poverty, which play a role in mental health problems.

They add that among other priorities, it is important to explore ways people have found to cope with the pandemic, and urgently find ways to support mental wellbeing, particularly in vulnerable groups as well as healthcare workers..

They also flag a need to understand the impact of repeatedly looking at news and other media around Covid-19

And the researchers say more investigations are needed into the possible impact of the coronavirus on the brain, noting recent research from China which found that of 214 patients in hospitals in Wuhan with Covid-19, 78 reported neurological symptoms.

“We think it is also possible that there will be an impact on mental health more specifically in Covid patients in ways that are linked to the brain and the body’s response to viral infection,” said Bullmore.

The team stress that the research programme could not only provide insights into how to tackle outbreaks and ramifications of Covid-19 in the future, but could help in the short-term – for example in finding the best way to communicate public health measures and change behaviours without triggering distress, and repurposing digital therapies that can be rapidly scaled up and delivered to those in need.

Prof Rory O’Connor, from the University of Glasgow, a co-author of the study, said that while it is too early to say for certain what the mental health impact of Covid-19 will be, there are lessons to learn from the past.

“If we look at the Sars outbreak in 2003, we know there is evidence there that there were increased rates of anxiety, increased rates of depression and post-traumatic stress and, in some groups, there were also increased rates of suicide,” he said.

The team also reveal results from two online surveys, covering more than 3,000 people in total, conducted in the UK in the week the lockdown began. One focused largely on people who had experience of mental health problems while the other involved the UK general public.

The team say the surveys flagged widespread concerns among participants about the impact of the coronavirus on mental health, from access to support services to concerns around social isolation and increases in anxiety and other problems.

While Bullmore added that it was understandable that the physical health impacts of Covid-19 had received significant funding, it was also important to prepare for the mental health aspects.

“When we are thinking about this as a health crisis we need to keep thinking about mental and physical health together and not apart,” he said.

Prof Wendy Burn, president of the Royal College of Psychiatrists, welcomed the team’s call for action, adding that mental health research is significantly underfunded, lagging behind funding for illnesses such as cancer.

“The long-term mental health impacts of this unprecedented pandemic – on people with existing mental illness and other vulnerable groups, on the health and social care workforce, and on the healthy population – are not yet fully known but they may be equally unprecedented,” she said.

• In the UK the Samaritans can be contacted on 116 123. In the US, the National Suicide Prevention Lifeline is 1-800-273-8255. In Australia, the crisis support service Lifeline is on 13 11 14. Other international suicide helplines can be found at



Neuro-Linguistic Programming Therapy

Zaharia C, Reiner M, Schutz P. Evidence-based neuro linguistic psychotherapy: a meta analysis. Psychiatria Danubina. 2015;27(4):355-363.

Neurolinguistic Psychotherapy and Counseling Association (UK)

Wake L and Leighton M. Pilot study using neurolinguistic programming in post-combat PTSD. Mental Health Review Journal. 2014;19(4):251-264.

Hollander J and Malinowski O. The effectiveness of NLP: Interrupted time series analysis of single subject/data for one session of NLP coaching. Journal of Experiential Psychotherapy. December 2016;19(76):41-58.

Gray RM. Current Research in NLP (Vol 2): Proceedings of 2010 Conference. p.33-42.

Witkowski, T. (2010). Thirty-Five Years of Research on Neuro-Linguistic Programming. NLP Research Data Base. State of the Art or Pseudoscientific Decoration? Polish Psychological Bulletin,41(2). 

Sturt, J., Ali, S., Robertson, W., Metcalfe, D., Grove, A., Bourne, C., & Bridle, C. (2012). Neurolinguistic programming: A systematic review of the effects on health outcomes. British Journal of General Practice,62(604).



Neuro Linguistic Programming

What is Neuro-Linguistic Programming?

Neuro-Linguistic Programming (NLP) is the systemic study of human communication and how humans create their reality. NLP is often known as the study of replicating excellence, as it asks the question, how successful individuals consistently achieve the results they do. These successful people have naturally created internal productive strategies which they can repeat and map over to different areas of their life. NLP is an approach, a methodology, and a skill set to recognize and change the structure of your habits and experience promoting ongoing personal growth. 

Why is the course called  Neuro-Linguistic Programming?


Neuro is short for neurology. The structure of your mind and how you think, everything you experience stems from the neurological processes of your sight, hearing, smell, taste, and touch. You experience the world through your five senses; you make “sense” of the information and then act on it. By understanding neurology, you can achieve excellence in action.


Linguistic refers to language. How you use your language and how it affects you. We use language to order our thoughts and behaviors to communicate with others. Excellent communication is the basis of creating excellent results. This is true internally as well as externally.


Programming here is meaning the sequence of your internal processes, actions and outward behaviors that you use to achieve your goals. You can choose to organize your ideas and actions to produce the results you want.

Take your Neuro-Linguistic skills even further! This is an interactive 12-day course of NLP training that builds on the NLP Practitioner Training. It is divided into 2 parts and encompasses 6 core components. Deepen and expand your NLP skills as a Coach and immerse yourself in an environment that supports your evolution and capacity for lifelong change.

Learn More About NLP Master Practitioner Training

Would you like to contact one of our Enrollment Advisors directly?  Call us Toll Free: 1 877-435-1455



What is NLP?

“The conscious mind is the goal setter, and the unconscious mind is the goal getter.”

Your unconscious mind is not out to get you–rather, it’s out TO GET FOR YOU whatever you want in life. However, if you don’t know how to communicate what you want properly, it will keep bringing steaming bowls of liver stew out of the kitchen. In fact, go ahead right now and think of, if there was one thing you could change, one habit you could break, what would it be?



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Transcendental Meditation: Benefits, Technique, and More

Transcendental Meditation (TM) is a technique for avoiding distracting thoughts and promoting a state of relaxed awareness. The late Maharishi Mahesh Yogi derived TM from the ancient Vedic tradition of India. He brought the technique to the U.S. in the 1960s.

While meditating, the person practicing TM sits in a comfortable position with eyes closed and silently repeats a mantra. A mantra is a word or sound from the Vedic tradition that is used to focus your concentration.

According to supporters of TM, when meditating, the ordinary thinking process is “transcended.” It’s replaced by a state of pure consciousness. In this state, the meditator achieves perfect stillness, rest, stability, order, and a complete absence of mental boundaries.

Some studies have found that regular meditation can reduce chronic pain, anxiety, high blood pressure, cholesterol, and the use of health care services.

Meditation, both TM and other forms, is generally safe and may improve a person’s quality of life. But experts agree that meditation shouldn’t be used as a single treatment for any particular health condition, or instead of conventional medical care.

Unlike some forms of meditation, TM technique requires a seven-step course of instruction from a certified teacher.

A TM teacher presents general information about the technique and its effects during a 60-minute introductory lecture. That’s followed by a second 45-minute lecture in which more specific information is given. People interested in learning the technique then attend a 10- to 15-minute interview and 1 to 2 hours of personal instruction. Following a brief ceremony, they’re each given a mantra, which they’re supposed to keep confidential.

Next come 3 days of checking for correctness with 1 or 2 more hours of instruction. In these sessions, the teacher does the following:

  • Explains the practice in greater detail
  • Gives corrections if needed
  • Provides information about the benefits of regular practice

Over the next several months, the teacher regularly meets with practitioners to ensure correct technique.

People practice TM twice a day for 15 to 20 minutes. That usually means once in the morning before breakfast and once in the afternoon before dinner.

TM does not require any strenuous effort. Nor does it require concentration, or contemplation. Instead, students are told to breathe normally and focus their attention on the mantra.

A few reports suggest that meditation can cause or worsen symptoms in people with certain psychiatric conditions. If you have an existing mental health condition, consult your doctor before starting TM. Also let your meditation instructor know about your condition.

WebMD Medical Reference Reviewed by Tyler Wheeler, MD on January 27, 2020



National Center for Complementary and Alternative Medicine: “Meditation: An Introduction.”

American Cancer Society: “Meditation.”

Agency for Healthcare Research and Quality: “Meditation Practices for Health: State of the Research.”

Maharishi Foundation USA: “The Transcendental Meditation Program: How to Learn,” “The Transcendental Meditation Program: Research.”


Cath Lab Digest: “American Heart Association: Transcendental Meditation a Proven Approach to Lowering Blood Pressure, Doctors May Consider in Clinical Practice.”

© 2020 WebMD, LLC. All rights reserved.



Mental health effects of COVID-19 revealed in new study

New research has demonstrated that the pandemic has led to a significant increase in the number of mental health issues affecting people in the United Kingdom.

A mother in the United Kingdom seen on a conference call while attending to her toddler in order to illustrate mental health effects of COVID-19.Share on Pinterest New research shows that mental health issues significantly increased during the lockdown.

All data and statistics are based on publicly available data at the time of publication. Some information may be out of date. Visit our coronavirus hub and follow our live updates page for the most recent information on the COVID-19 outbreak.

Mental health issues significantly increased in the U.K. during lockdown in response to the COVID-19 pandemic, a new study has suggested.

Furthermore, the study identifies some of the mediating factors that affected people’s ability to cope with the pandemic. It also highlights the particular effect that the pandemic had on the people whom the U.K. government identified as vulnerable.

The research, which appears in the journal American Psychologist, could help inform future mental health strategies for dealing with the psychological consequences of the pandemic.

COVID-19 has had a devastating effect on people’s physical health. Across the world, hundreds of thousands of people have died, and many people have experienced persistent symptoms long after leaving the hospital.

However, as well as causing major physical health issues, the pandemic has also been taking a toll on people’s mental health.

Earlier this year, researchers looking at the effects of past quarantines on mental health also sought feedback from the general population and people with preexisting mental health issues on their experiences during the current pandemic. The team concluded that a significant negative effect is an expected consequence of the various lockdowns that governments have implemented around the world.

Further research from China found that 35% of people experienced mental distress during the first month of the COVID-19 outbreak and that these levels continued as the disease spread over the coming months.

A global pandemic is clearly a distressing event. People react to distressing events in different ways, with some reactions having a more detrimental effect than others on a person’s quality of life.

In the present study, the authors wanted to identify the general level of psychological distress that people experienced during the pandemic and the resulting lockdown in the U.K., as well as the factors that meant that some people experienced more distress than others.

The authors also looked specifically at people whom the U.K. government classed as vulnerable to COVID-19. This group included people with underlying health conditions, such as chronic respiratory disease, those aged 70 years or over, individuals with a weakened immune system, and pregnant women.

According to the lead author of the study, Dr. Hannah Rettie from the University of Bath’s Department of Psychology:

“The COVID-19 pandemic has caused global uncertainty, which has had a direct, detrimental effect on so many people across the U.K. and around the world. People have been unsure when they would see relatives again, job security has been rocked, there is an increased threat to many people’s health, and government guidance is continuously changing, leading to much uncertainty and anxiety.”

“What our research focused in on is how some individuals have struggled to tolerate and adapt to these uncertainties — much more so than in normal times,” continues Dr. Rettie.

“These results have important implications as we move to help people psychologically distressed by these challenging times in the weeks, months, and years ahead.”

To conduct their study, the authors recruited 842 people via social media and other online channels. These individuals answered questions during a 10-day period in April, after the U.K. had entered a national lockdown.

80% of the respondents were female, and the average age was 38 years. Of the respondents, 22% reported a preexisting mental health condition — primarily anxiety, depression, or mixed anxiety and depression.

After analyzing the data, the authors found that almost 25% of the respondents experienced significantly worse anxiety and depression during lockdown.

In total, 37.5% of the respondents met clinical metrics for generalized anxiety, depression, or health anxiety during the survey period.

Health anxiety — being fearful of developing a serious disease, despite reassurances from medical professionals — was significant enough to be clinically recognized in almost 15% of the respondents.

The health anxiety of those in vulnerable groups was about twice that of people in the general population. People in vulnerable groups also experienced more depression and generalized anxiety.

The authors found that key predictors for worse mental health were a person’s “intolerance of uncertainty” and how they coped with this intolerance.

Coping strategies that experts consider unhelpful, such as denial, self-blame, and substance use, tended to have a negative effect on a person’s mental health. This was the case whether the person was part of a vulnerable group or not.

As a consequence of their findings, the authors suggest focusing psychological resources on helping individuals learn how to use coping strategies that tend to promote positive mental health.

They also suggest that policymakers ensure that vulnerable groups receive adequate mental health services, as they experience higher levels of distress and are also likely to have been in isolation for the longest.

Anxiety is an understandable response to the current pandemic. However, if anxiety becomes severe, it can have a significant adverse effect on a person’s day-to-day life.

As the research lead Dr. Jo Daniels, also of the Department of Psychology at Bath, notes: “While this research offers important insights into how common distress was during ‘lockdown,’ it is important to stress that anxiety is a normal response to an abnormal situation, such as a pandemic. It can be helpful to mobilize precautionary behaviors, such as hand washing and social distancing.”

“Yet for many,” continues Dr. Daniels, “as reflected in our findings, anxiety is reaching distressing levels and may continue despite easing of restrictions — it is essential we create service provision to meet this need, which is likely to be ongoing, particularly with current expectations of a second wave. Further longitudinal research is needed to establish how this may change over time.”



Meditation | UMD Health Center

Mondays: 9:30 am – 10:15am

This free session is open to students and will begin Monday, September 14th.


Message Card Meditation

Participants will be invited to intuitively select an oracle card (also called “affirmation cards” or “medicine cards”), revealing a theme or message that will serve as your personal point of reflection for the practice. You will be guided through individual meditation anchored in the medicine of your card, and then everyone will be offered the opportunity to share reflections with the group if desired, and we will join in gentle breathwork together to close out the practice.

Please Note: Registering for Monday will give you one access link for all Monday sessions for the duration of the semester.

zoom registration

Tuesdays: 2:00pm – 2:15pm

This free session is open to students, staff, and faculty and will begin Tuesday, September 15th.


Movement and Mindfulness Meditation

In this short, guided practice, participants will have the chance to slow down and focus on the present moment while exploring a form of movement that feels right for them. 

Please Note: Registering for Tuesday will give you one access link for all Tuesday sessions for the duration of the semester.

zoom registration

Wednesdays: 12:30pm – 1:00pm

This free session is open to students, staff, and faculty and will begin Wednesday, September 9th.


Community Meditation

This mid-week guided meditation is an opportunity for students, staff, and faculty to join together as a community, pause, and focus on the present moment. Sessions may include breathing practices, progressive muscle relaxation, guided imagery, and more. 

Please Note: Registering for Wednesday will give you one access link for all Wednesday sessions for the duration of the semester.

zoom registration

Thuesdays: 9:30am-10:15am.

This free session is open to students and will begin Thursday, September 10th.


Circle Meditation

For the first part of practice, participants will practice meditation through gentle breathwork or another mindfulness exercise, and then be guided through a meditative practice to nourish the mind, body, and spirit. The second part of practice will be spent in community, where we will hold supportive space for each other, called “circle”, to share what came to us through our meditation experience – or to simply be together.

Please Note: Registering for Thursday will give you one access link for all Thursday sessions for the duration of the semester.

zoom registration

Fridays: 4:00pm-5:00pm.

This free session is open to staff and faculty and will begin Friday, September 11th.


Wind Down for the Weekend

As we continue to navigate both remote and on-campus work, we must continue to find ways to care for and nourish ourselves. Join together with fellow staff and faculty on Friday afternoons to wind down from the work week and transition to the weekend. Sessions will explore breathing practices and various meditation styles, along with time for guided reflection. 

Please Note: Registering for Friday will give you one access link for all Friday sessions for the duration of the semester.

zoom registration



Acute mental health care | Washington State Health Care Authority

When people are gravely disabled or likely to harm themselves or others, they receive acute psychiatric inpatient treatment in a community hospital or a certified evaluation and treatment facility. This level of care is to quickly evaluate, diagnose and stabilize acute symptoms. 

Do you need immediate assistance? ​Crisis services are available to all Washington residents. Find a crisis line near you.


Lourdes Counseling Center
1175 Carondelet Drive, Richland, WA 99352
Phone: 509-943-9104

  • Adult inpatient evaluation and treatment facility


Daybreak Youth Evaluation and Treatment Facility
11910 NE 154th St, Brush Prairie, WA 98606
Phone: 888-454-5506​


PeaceHealth St John’s Medical Center
1615 Delaware St, Longview, WA 98632
Phone: 360-414-2000

  • Adult inpatient evaluation and treatment facility


Auburn Multicare behavioral health inpatient services

BHC Fairfax
10200 NE 132nd Street, Kirkland, WA 98034
Phone: 425-821-2000

  • Adult inpatient evaluation and treatment facility
  • Child inpatient evaluation and treatment facility

Cascade Behavioral Health Hospital

Harborview Medical Center
325 Ninth Avenue, Seattle, WA 98104-2499
Phone: 206-744-3076

  • Adult inpatient evaluation and treatment facility
  • Emergency crisis intervention services

2600 SW Holden Street, Seattle, WA 98126
Phone: 206-933-7299

  • Adult inpatient evaluation and treatment facility

UW Medical Center-Northwest
​1550 N. 115th Street Seattle, WA 98133
Phone: 206-368-1835

  • Older adult inpatient evaluation and treatment facility

Swedish Medical Center inpatient services

Telecare Corporation Evaluation and Treatment
33480 13th Place South
Federal Way, WA 98003
Phone: 253-285-7101


Kitsap Adult Inpatient Unit
5455 Almira Drive NE, Bremerton, WA 98311
Phone: 360-377-8581

  • Adult inpatient evaluation and treatment facility
  • Child inpatient evaluation and treatment facility

Kitsap Youth Inpatient Unit
​5455 Almira Drive NE, Bremerton, WA 98311

  • Child inpatient evaluation and treatment facility
  • Adolescent evaluation and treatment facility


ABHS Secure Withdrawal Management and Stabilization Facility
505 SE Adams St, Chehalis, WA 98532
Phone: 360-266-5029

  • Adult withdrawal management and stabilization facility

Lewis County Evaluation and Treatment facility
3510 Steelhammer Lane, Centralia WA 98531
Phone: 360-623-8001

  • Adult inpatient evaluation and treatment facility


Greater Lakes Evaluation and Treatment Facility
14016 South A Street, Parkland, WA 98444
Phone: 253-503-3649

  • Adult evaluation and treatment facility

RI International Evaluation and Treatment Facility
8103 Steilacoom Boulevard SW, Lakewood, WA  98493
Phone: 253-942-5644

  • Adult evaluation and treatment facility


Skagit Valley Hospital
1415 E Kincaid, Mount Vernon, WA 98274 
Phone: 360-814-2422 or 360-428-2293

  • Adult inpatient evaluation and treatment facility

Telecare North Sound E&T
7825 North Sound Drive, Sedro Woolley, WA 98284
Phone: 360-854-7400

  • Adult inpatient evaluation and treatment facility


Monroe Fairfax Psychiatric Unit
Evergreen Health Center
14841 179th Avenue SE, Monroe, WA
Phone: 360-365-5300

Snohomish County Evaluation and Treatment Facility
10710 Mukilteo Speedway, Mukilteo, WA 98275
Phone: 425-349-6200

  • Adult inpatient evaluation and treatment facility

Swedish Edmonds Hospital
21601 76th Avenue West, Edmonds, WA 98026 
Phone: 425-640-4090

  • Adult inpatient evaluation and treatment facility


ABHS Secure Withdrawal Management and Stabilization Facility
44 E Cozza Dr, Spokane, WA 99208
Phone: 509-325-6800

  • Adult withdrawal management and stabilization facility

Calispel Evaluation and Treatment Facility
1401  North Calispel, Spokane, WA  99201
Phone: 509-838-4651

  • Adult evaluation and treatment facility

Foothills Evaluation and Treatment Facility
505 East North Foothills Drive, Spokane, WA  99207
Phone: 509-838-4651

  • Adult evaluation and treatment facility

Providence Sacred Heart Medical Center
101 West 8th Ave. Spokane, WA 99204
Phone: 509-474-3131

  • Adult and adolescent evaluation and treatment facility


Alliance E&T
230 East Birch Street, Colville, WA  99114

  • Adult evaluation and treatment facility

Mason and Thurston County

Thurston-Mason Evaluation and Treatment Center
3436 Mary Elder Road, NE Olympia, WA 98506
Phone: 360-528-2590

  • Adult inpatient evaluation and treatment facility


Peace Health Medical Center
2900 Squalicum Parkway, Bellingham, WA 98225
Phone: 360-788-6993

  • Adult evaluation and treatment facility


Yakima Valley Memorial Hospital
2811 Tieton Drive,Yakima, WA 98902
Phone: 509-575-8002

  • Adult inpatient evaluation and treatment facility