Mental Health

Stress is commonplace on college campuses but looks different for everyone. Learning more about stress can help you be more aware of your stressors so that you can better manage them. 

Know When to Seek Professional Support 

While stress is commonplace, stress is absolutely a reason to seek professional support. Early intervention is associated with positive clinical outcomes so consider seeking support prior to significant signs arise. Some signs you should seek professional support include:  

• Feelings: anxiety, irritability, embarrassment 
• Thoughts: difficulty concentrating or making decisions, forgetfulness, fear of failure 
• Behaviors: crying, nervous laughter, acting impulsively  
• Physical: sleep disturbances, fatigue, dry mouth 

Stress Management Looks Different for Everyone 

Being aware of your stressors and how you experience stress can enable you to better manage it. Some common stress management strategies are: 

• Daily movement. Studies have shown that movement helps improve mood and release stress. Be mindful of your body's needs and limitation. Many types of movement from a simple walk or stretching to intense yoga or weight training improves stress levels. 
• Practice healthy sleep habits to ensure that you are well-rested. Sleep deprivation can cause many physical and mental problems and can increase stress. Aim for 8 hours a night. Try out Refresh program for more information about sleep.   
• Try setting a specific goal for yourself that will improve your mood and help you reduce stress.  
• Realize that we all have limits. Learn to work within your limits and set realistic expectations for yourself and others.  
• Recognize the role your own thoughts can play in causing you distress. Challenge beliefs you may hold about yourself and your situation that may not be accurate. For example, do you continuously fall short of what you think you “should” accomplish? When our minds continuously feed us messages about what we “should” achieve, “ought” to be, or “mustn't” do, we are setting ourselves up to fall short of goals that may be unrealistic and to experience stress along the way.  

We also offer a workshop on stress management and reduction that can be shared in classrooms, residence halls, or anywhere else there's a group of students. The workshop focuses on how students can change their patterns of thinking to better combat stress. For more information, contact wellness@uupt.net.   

Services We Offer 

• Wellness Support and Goals Setting with peer support HAWC and Wellness staff support. Book here using the Meeting with HAWC Peer Educator or Meeting with WHP staff, respectively. 
• Stress reduction and management workshop that focuses on empowering students to determine how stress management works best for them. Book a workshop. 

Anxiety is normal. Some anxiety can be managed with self-help techniques. While professional support is helpful at anytime, experiencing anxiety that is persistent, seemingly uncontrollable, and overwhelming is a clear indication that professional support would be helpful. If anxiety is an excessive, irrational dread of everyday situations, it can be disabling. When anxiety interferes with daily activities, you may have an anxiety disorder. There are several different types of anxiety disorders. Examples include generalized anxiety disorder, panic disorder, and social anxiety disorder. 

Symptoms of Generalized Anxiety Disorder include: 

• Restlessness or feeling wound-up or on edge 
• Difficulty concentrating or having their minds go blank 
• Muscle tension 
• Difficulty controlling the worry 
• Sleep problems (difficulty falling or staying asleep or restless, unsatisfying sleep) 

Some self-help strategies include: 

• Take a time-out. Practice yoga, listen to music, meditate, get a massage, or learn relaxation techniques. Stepping back from the problem helps clear your head. 
• Limit alcohol and caffeine, which can aggravate anxiety and trigger panic attacks. 
• Take deep breaths. Inhale and exhale slowly. 
• Count to 10 slowly. Repeat, and count to 20 if necessary.
• Do your best. Instead of aiming for perfection, which isn't possible, be proud of however close you get.
• Accept that you cannot control everything. Put your stress in perspective.
• Welcome humor. A good laugh goes a long way.
• Maintain a positive attitude. Make an effort to replace negative thoughts with positive ones.
• Get involved. Volunteer or find another way to be active in your community, which creates a support network and gives you a break from everyday stress.
• Learn what triggers your anxiety. Is it work, family, school, or something else you can identify? Write in a journal when you’re feeling stressed or anxious, and look for a pattern. 

Services We Offer 

• 1 on 1 undergraduate peer support through HAWC 

Additional National and Community Resources 

• National Institute of Mental Health and Anxiety 
• Anxiety and Depression Association of America 
• Community Support for people who identify as Asian or Asian-American 

Depression may only occur once in your life, but it's common for people to have multiple episodes. Learning the symptoms of depression can help you identify when you may need support and enable you to support others that may be struggling with depression. Common symptoms include:

• Angry outbursts, irritability or frustration, even over small matters
• Loss of interest or pleasure in most or all normal activities, such as sex, hobbies or sports
• Sleep disturbances, including insomnia or sleeping too much
• Trouble thinking, concentrating, making decisions and remembering things
• Frequent or recurrent thoughts of death, suicidal thoughts, suicide attempts or suicide

The online mental health screening tool that can be used to determine whether your responses are consistent with depression. 

Three Self-Help Coping Strategies

Strategy 1: Reach out and stay connected. Reaching out is not a sign of weakness and it won't mean you're a burden to others.

• Look for support from people who make you feel safe and cared for. The person you talk to doesn’t have to be able to fix you; they just need to be a good listener—someone who’ll listen attentively and compassionately without being distracted or judging you.
• Make face-time a priority. Phone calls, social media, and texting are great ways to stay in touch, but they don’t replace good old-fashioned in-person quality time.  

Strategy 2: Support your health.

• Aim for eight hours of sleep. Depression typically involves sleep problems; whether you’re sleeping too little or too much, your mood suffers. 
• Practice relaxation techniques. A daily relaxation practice can help relieve symptoms of depression, reduce stress, and boost feelings of joy and well-being. Try yoga, deep breathing, progressive muscle relaxation, or meditation.

Strategy 3: Get moving.

• Your fatigue will improve if you stick with it. Starting to exercise can be difficult when you’re depressed and feeling exhausted. But research shows that your energy levels will improve if you keep with it. Exercise will help you to feel energized and less fatigued, not more.
• Add a mindfulness element, especially if your depression is rooted in unresolved trauma or fed by obsessive, negative thoughts. Focus on how your body feels as you move—such as the sensation of your feet hitting the ground, or the feeling of the wind on your skin, or the rhythm of your breathing.
• Remember self-help strategies while beneficial are not a substitute for appropriate professional support through services like TimelyCare, Counseling and Psychological Services, and the Student Health Center.

Services We Offer

• This screening is a quick way to determine if you or someone you care about may need to reach out to a doctor or mental health professional for an evaluation. It is educational, not diagnostic.

Additional National and Community Resources

• Mental Health Foundation
• JED Foundation - Mental Health Resource Center

Eating Disorders describe illnesses that are characterized by irregular eating habits and severe distress or concern about body weight or shape. Disordered eating can look different for everyone. The most common forms of eating disorders include Anorexia Nervosa, Bulimia Nervosa, and Binge Eating Disorder and affect all people regardless of gender identity and assigned sex. Causes of disordered eating can be biological, psychological, environmental, or a combination of various factors.  

The counselors at CAPS are a great on-campus resource.  

Services We Offer 

• You can choose to connect with a staff member or HAWC member once, from time to time, or on a regular basis to talk about goal setting and planning. 
• This screening is a quick way to determine if you or someone you care about may need to reach out to a doctor or mental health professional for an evaluation. It is educational, not diagnostic.  

Additional Resources 

• Opal Food + Body Wisdom are local experts who we have a strong partnership with. 
• National Eating Disorders Association offers comprehensive information on prevention, symptoms, treatment information, and more. 
• National Association for Males with Eating Disorders 
• Athletes and Eating Disorders 

Seasonal depression is a type of depression that's related to seasonal changes and tends to be cyclical. Don't brush off that yearly feeling as simply a case of the "winter blues" or a seasonal funk that you have to tough out on your own. Signs and symptoms of Seasonal Depression may include: 

• Feeling depressed most of the day, nearly every day
• Having low energy
• Experiencing changes in your appetite or weight
• Having difficulty concentrating
• Feeling hopeless, worthless or guilty 

Take steps to keep your mood and motivation steady throughout the year. Treatment may include light therapy, medications, and/or psychotherapy.  

Services We Offer 

• We offer the LUX: Bright Light Therapy borrowing program. The program begins in the weeks leading up to the change from daylight saving time to standard time, which is typically the first week in November.  Stop by the office STCN 380 to learn more and take advantage of this free resource. 

Additional Resources 

• Mayo Clinic Information Page 

Suicide is preventable. Knowing the warning signs is the most effective way to prevent suicide. Signs include: 

• Hopelessness 
• Increased alcohol or drug use 
• Withdrawing from friends, family, and society 
• Anxiety, agitation, unable to sleep or sleeping all the time 
• Notable changes in mood 
• Expressing no reason for living or no sense of purpose in life 

Not all of these signs will be present for every person.  

If You Notice Something, Say Something 

If you witness, hear, or see someone you know exhibiting any one or more of those signs, seek help AS SOON AS POSSIBLE. 

Remember to never ignore signs of suicide and do not promise confidentiality if talking with someone about suicidal thoughts or other distressed behavior. The goal is to get help and support for everyone involved, including you. 

Asking About Suicide 

It's a myth that asking about suicide will not cause someone die by suicide. Asking give a person the opportunity to seek help for the thoughts already in their head. Prior to asking, take a breath and recognize that you can ask and save a life. Then, follow these steps:  

1. Create the moment - Create the moment to ask. It may be a pause in the conversation. The mention of sometime difficult or simply say "I've noticed that you've been seeming" and name a sign that you've seen, like sad or like you've been giving away thing.
2. Ask Directly - "Are you thinking about suicide?" or "Are you thinking about taking your own life?"Avoid terms like 'harming yourself' as the person may view suicide as a relief rather than harm. 
3. If the answer is yes, ask "do you have a plan?"
4. If yes, get immediate professional help, such as 1-866-4CRISIS for Crisis Connections in Seattle, 988 for National Hotline or 911 for emergency services. If no, suggest professional support and you can offer the Crisis Connections in Seattle at 1-866-4CRISIS and 988 National Hotline as an immediate resources and refer to CAPS and TimelyCare for support.
5. Report to a professional - You do not need to and should not support someone alone. Your Area Coordinator, the SU Dean of Students, Public Safety, and other professionals on campus are here to support you and the person in crisis.  

Additional Resources 

• The Steve Fund Crisis Text Line, Text STEVE to 741741
• The Trevor Project, 866-488-7386
• Suicide Prevention: The National Institute of Health