Self Help | University of Minnesota Morris

Self Help | University of Minnesota Morris Self Help Do it Yourself Learning Resources These “do it yourself” resources have been designed to support your learning experience and help you overcome some common challenges. Expand all Websites Mindfulness Resources Here on Student Counseling Services Mindfulness Page, you’ll find a variety of different mindfulness practices from some of our staff members Mindfulness Resources for People of Color A list of resources compiled by UC Santa Cruz Counseling and Psychological Services Black Lives Matter Meditations For healing racial trauma and cultivating an anti-racist mindset Dr. Kristin Neff A website containing self-compassion research, guided meditations and exercises, mindful self-compassion training, and a self-compassion assessment Seasonal Affective Disorder Resources A website containing an informational guide on managing mental health during season changes Apps COVID Coach Exercises designed to address anxiety, trauma reactions, and relationship conflict. Quick links to resources for finding crisis care, mental health support, and service agencies Gratitude Record what makes you grateful and receive affirmation quotes What’s Up? Uses Cognitive Behavioral Therapy (CBT) and Acceptance Commitment Therapy (ACT) methods to help you cope with Depression, Anxiety, Stress, and more. Use the positive and negative habit tracker to maintain your good habits, and break those that are counterproductive. Resources for Students Without Insurance Sign up online and pay for sessions with a licensed counselor or utilize therapy programs. Talkspace Online counseling by text, audio or video messaging at an affordable cost Better Help Professional online counselors available 24/7, private and affordable Mental Health Hotlines UMN Student Mental Health Crisis Hotline: 612-301-4673 Free, available 24/7 National Suicide Prevention Call: 988 Hotline: 800-273-TALK (8255) Free, available 24/7 Minnesota Department of Human Services Crisis Text Line- Text “MN” to 741741 Available 24/7 The Stevens county mental health crisis response phone number is 1-701-364-0431 See their website for a list of adult mental health crisis response phone numbers and children's mental health crisis response phone numbers by county. Recovery Resource Center Toll Free Assessment, call 866-720-3784 Local support for substance use concerns Trans Lifeline Crisis Hotline Call 877-565-8860 Free, available 24/7 Peer support hotline The Trevor Project Hotline and Resources for the LGBTQ+ Community, all services are free For Trevor Lifeline, dial 1-866-488-7386 (available 24/7) For TrevorText, text 'START' to 678-678 For TrevorChat, enter the online portal on their website Graduate Student HelpLine Call 877-GRAD-HLP (472-3457) Veterans Crisis Line Call 988 and select 1 Text 838255 Campus Resources Student Counseling 235 Behmler 320-589-6060 Staff Student Counseling helps students cope with mental illnesses, recover from alcohol or drug abuse, and manage any type of personal crises or stress. Student Counseling also deals with emergencies, such as suicide threats and sexual assault. After hours, students in need of emergency services can call campus police at 320-208-6500, or 911. Health Service Clayton A. Gay Hall East Entrance, Lower Level 320-589-6070 Staff Health Services is an outpatient health care facility providing service to UMM students, assuring them on-campus access to physicians and nursing staff, medical treatment, routine laboratory tests, immunizations, and some prescription drugs. Health Services will be able to refer students to community resources for more complex mental health needs. Disability Resource Center Briggs Library 362 Phone: 320-589-6178 Staff The Disability Resource Center arranges accommodations for students with documented physical, learning or mental disabilities. Accommodations, such as extended time on exams, or texts in alternate formats, are designed to make students more successful in the classroom. Student Success Center Briggs Library 362 320-589-6178 TTY Relay: 1-800-627-3529 Staff The Student Success Center (SSC) is comprised of the Disability Resource Center and Academic Assistance Center. The Academic Assistance Center provides academic counseling, strategies and tutoring. At the Disability Resource Center, students with documented disabilities can receive course accommodations. Expand all My Diagnosis Depression ULifeline Bipolar Disorder ULifeline Risk of Suicide Nami Eating Disorders Nami Anxiety Disorders ULifeline Schizophrenia ULifeline Psychosis ULifeline Substance Use Disorders from SAMHSA: Substance Abuse and Mental Health Services Administration ULifeline Attention Deficit Hyperactivity Disorder (ADHD) ULifeline Obsessive-Compulsive Disorder ULifeline Post Traumatic Stress Disorder (PTSD) ULifeline Alcohol and Drug Misuse Are you at risk? What are warning signs of a problem? How do you know if you or somebody else is developing a problem with alcohol or other drugs? Usually no single sign identifies a problem drinker, but a continuation (repeated use in spite of negative consequences) or pattern of problems can indicate that the person is moving from mild abuse to moderate or serious abuse and getting closer to addiction. Here is some information explaining responsible alcohol use, abuse and dependency. Drinking Habits, Indicators of Trouble with Drugs and/or Alcohol, and Warning Signs If you are concerned about the way you use alcohol, you may want to try the online self assessment (E-Checkup To Go) or get some feedback from a professional (see Chemical Health Consultation below). Drug and Alcohol Assessments Student Counseling offers drug and alcohol assessments with a licensed alcohol and drug counselor for assessment and treatment recommendations. If you would like to schedule a formal drug and alcohol assessment, you can contact Student Counseling at 320-589-6060 or [email protected] Alcohol and Other Drugs Online Program All new students are provided with an online educational program from AliveTek. Features of the program include: The most current content available to address the challenges students face with alcohol. Activities that make students accountable for their decisions. Written by foremost authorities in student affairs and developed by in-house experts. Collaborative approach to customized resources and policies. Designed to reduce risk and promote a healthy and safe campus culture. Messaging that educates and challenges students to consider drinking in an informed manner. Customized and personalized to fit the needs of UMN Morris students. Live support with solution-focused mindsets. Please email Student Counseling at [email protected] for access to this program. Alcoholics Anonymous and Treatment Find an AA Meeting or Substance Abuse and Dependence Treatment – access information about treatment programs around the country Stress Management What is stress? What symptoms might you notice? Stress is the body’s response to any demand placed upon it. This response has both physical and psychological components. Psychological Symptoms Feeling anxious Feeling irritable Being forgetful, difficulty concentrating Irritability Impulsiveness or Instability Boredom Fatigue Panic Attacks Low self esteem Physical Symptoms Insomnia Headaches Increased heart rate Grinding of Teeth Gastrointestinal Problems Dry Mouth Perspiration/sweaty hands Neck or Back aches Fatigue Nervous tics Behavioral Symptoms Increased use of Alcohol, Tobacco or Other Drugs Excessive TV Watching Sleep Disturbances Over or Under Eating Sexual Problems Crying Yelling, arguments Job or School Burnout Withdrawing from others How does stress differ from a stressor? The sources of stress, called stressors, can be: Environmental (weather, indoor environment, noise, pollution, etc) Physiological (illness, injury, sleep disturbances, hangover, poor nutrition, etc.) Interpersonal (roommate conflicts, family demands, work responsibilities) Psychological (thoughts, beliefs, worries, changes in moods, etc.) Organizational (rules, bureaucracy, role expectations, etc) Financial (bills, unplanned expenses, tuition, etc.) Life Events (death of a loved one, moving, marriage, divorce of parents, etc.) Lifestyle choices (lack of sleep, poor nutrition, lack of exercise, poor time management, alcohol, tobacco and other drug use) Why is college so stressful? College is inherently stressful with its multiple transitions (new living arrangements, new relationships, new job, loss of previous friendships, etc.) and often new challenges (academic demands, career choices, time management, financial responsibilities, lifestyle choices, etc.). Can stress be good? While stress is often talked about in negative terms, a healthy or moderate level of stress motivates one to take action, develop new skills, and achieve optimal performance and fulfill one’s potential. Stress is not just part of college it is part of life; learning how to anticipate, recognize, and successfully manage stress is an important life skill—while unmanaged stress can lead to emotional, physical, and interpersonal problems. How can you find what strategies work for you and your situation? Because stress is uniquely experienced by an individual there is no one magical strategy or single method to prescribe.  What might be effective for one person may be different for his or her roommate, friends or even identical twin! The first step to better stress management to be aware of at how and when you are experiencing stress (what are your symptoms of stress?). Step two is to identify sources of stress (what are the stressors in your life?).  For example, some people may notice the symptom; why am I grinding my teeth or why is my stomach so upset? Then identify the stressor – Oh, there is a big exam coming, I am really nervous about an interview or date. Step three is to develop a healthy strategy to manage the stressor or your stress response or both.  For example, if you are anxious about academics or big test, going to yoga classes and also practicing deep breathing can be helpful for relaxing, but these methods are not a replacement for developing time management or good study skills if they are they are real stressors. Or perhaps your anxiety requires looking at your expectations (do you have unrealistic expectations or perfectionism). Regular exercise has been determined to be beneficial for managing stress and anxiety. Step four is to evaluate if what you did worked! The best results are when you match the strategy with real stressor or cause.  Sometimes you need to practice a strategy before you see the benefits. University Resources Student Counseling The Wellness Center The Regional Fitness Center Intramural Sports and Recreation Online Self Assessment The University of Minnesota Morris offers an online screening for depression, bipolar disorder, generalized anxiety, and post-traumatic stress. There is also a screening that gives feedback on alcohol consumption. For University of Minnesota Morris students, these screenings are free and can be taken anonymously. These screenings are provided so that you may find out—in a few minutes—whether or not a professional consultation would be helpful to you. If your score suggests you are likely to need assistance, please call to make an appointment at Student Counseling ( 320-589-6060 ). Online screening assessment for mental health issues Email Student Counseling for access to Alcohol EDU Students experiencing Stress, Depression or Social Anxiety now have access to online CBT programs through Learn to Live . The programs are confidential, flexible, and available at no cost to students. Most programs are eight lessons long and include helpful resources and tools. Additionally, students can take an assessment and receive personalized results. Student Services Fee-paying students can visit Learn to Live and enter code “UMN” for access. Learn to Live Program What is Learn to Live? Learn to Live is a free and confidential online self-help mental health resource available for all University of Minnesota Morris (UMM) students. Online therapy has been found to “be at least as effective as (face-to-face) Cognitive Behavioral Group Therapy (learntolive, 2020).” However, it does not substitute in person, face-to-face counseling. Cognitive Behavioral Therapy (CBT) was founded by psychiatrist Aaron Beck in the 1960s (Psychology Today, 2020). Hundreds of studies have shown CBT to be far more helpful than a variety of other supportive therapies. CBT, “focuses on modifying dysfunctional emotions, behaviors, and thoughts by interrogating and uprooting negative or irrational beliefs. CBT is considered a ‘solutions-orientated’ form of talk therapy, CBT rests on the idea that thoughts and perceptions influence behavior (Psychology Today, 2020)”. Evidence suggests CBT is, “appropriate for people of all ages, including children, adolescents and adults. Evidence has mounted that CBT can address numerous conditions, such as major depressive disorder, anxiety disorders, post-traumatic stress disorder, eating disorders, obsessive compulsive disorders and many others (Psychology Today, 2020)”. To log on and to utilize the Learn to Live Program: To log on and to utilize the Learn to Live Program: Visit Learn to Live Access Code: UMN Next, you will be asked to complete an assessment piece that is six sections long for a total of fifty-six questions. After completing the assessment portion, you will be provided with the best treatment options geared towards alleviating your stressors. You can then “Enroll” in the different modules that best fit your current needs by providing your email address and creating a password. Your assessment is free and confidential. You will be able to complete your modules as frequently or infrequently as you would like. You will only be able to access your account for free while you are a student at the University of Minnesota Morris. 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