You should be SO proud of all the things you accomplished this semester, both inside and outside of the classroom. Whether it’s your first year in college or your last, you likely went through changes, overcame challenges, celebrated successes, got out of your comfort zone and came out the other end a different person.
And that’s OK! In fact, that’s great and that is exactly what this time is used for. College is a time to learn, meet new people, experience new things and be challenged. We hope you enjoyed your time as a Mountaineer this past school year.
As the semester wraps up, so do our monthly emails—but don’t worry! We will resume them in August when you return to campus. Of course, if you’re graduating – congratulations! We hope this new series of monthly emails helped you manage your stress and allowed you to learn more about how to reach out to us when you needed support. We will still be offering services to students this summer (details at the end of this newsletter) so do not hesitate to reach out if you need support or guidance. We hope you have a fantastic summer and wish you all the best on the next part of your journey!
Did you know that May is Mental Health Month?
We want to take a moment to talk about Mental Health Month because it’s important. We often see that mental health has a stigma attached to it and this can be harmful to those who are struggling with mental health and wellness. The best way to break the stigma of mental health is to talk about it and educate others.
What is the stigma? Negative attitudes and misconceptions about people experiencing mental health concerns.
Why is this a problem? It creates a giant roadblock for people seeking help due to worries about others’ perceptions of them. Stigma can create fear and prevent people from seeking the help they want and need.
Let’s NORMALIZE not STIGMATIZE!
- Most of us experience mental health concerns – you’re not in this alone! (In 2021, the National College Health Assessment found almost three-quarters of college students reported moderate to severe psychological distress.)
- Start conversations about mental health and wellbeing with friends, family, co-workers, or your roommate. Try getting comfy talking about the important stuff.
- Attend mental health and wellbeing workshops on campus. We have some Mental Health 101 trainings available for this summer! Students can also ask WELLWVU to come to your student group or organization and present on a number of topics.
- Spread a message of hope!
- Remember, words can transmit stigma, so be sure to always use respectful language when talking about mental health and wellbeing. This includes when you’re talking with others in person and what you are posting and sharing on social media. We found a great resource if you are interested in learning more about respectful language.
- Always reach out and offer support and resources to anyone you think may be struggling.
End of Semester Scaries?
While the end of the semester is exciting for some students; it is important to remember that not everyone may feel that way. The thought of leaving campus and transitioning back home for the summer can be overwhelming and scary for some students. If that’s you, it may be stressful to consider how you will cope with that change. We’ve helped identify some potential “scaries” and how you may be able to work through them. We also recommend creating a list of coping skills to have on hand.
Family Dynamic Scaries?
Students often worry about integrating back with their family again after being gone for so long. The truth is, you have changed since you were last home, and this can bring some challenges. It can also bring opportunities for you to talk with your family and loved ones and create an effective plan before you leave campus.
Plan ahead. Think about what conflicts or conversations usually come up and how you may respond to them. Try having those difficult conversations early, before you return home.
Talk with your family or loved ones, who you will be living with over the summer break, about the expectations they have. Will you have a curfew? Will you be expected to have a summer job? Will they need you to help babysit or take care of another loved one? It’s important to understand these expectations and communicate them clearly upfront. Work together to come up with the guidelines. Be sure to respect the guidelines that you develop together and communicate your needs and concerns.
Mental Health Scaries?
It’s important to stay connected to people who will support you while you’re home for summer break. This includes friends/family who will be close to you while you’re home but also your new friends who may still be living on-campus.
Make sure to develop a plan for counseling over the break, if this is something you feel could be helpful.
- If you’re working with someone currently, talk to your provider about how to access services over the summer. Be sure to inquire about telehealth opportunities.
- If you would like help in finding a provider where you will be living for the summer break, please contact the Carruth Center.
- Students can use Talkspace, a free online therapy service that connects users to a dedicated therapist at no cost.
Boredom Scaries?
After being pulled in so many directions at school, it can be hard to adjust to having so much free time. This can bring boredom, frustration or a worsening of symptoms for those who are already experiencing stress and anxiety.
While it is important to take time to relax this summer; making plans for how you want to spend your break is a good way to fill up your schedule and have things you can look forward to.
Summer is also a great time to be productive! We found 50 Ways for College Students to Maximize their Summer Break! We listed some of our favorites below for some inspiration.
- Learn a new skill to add to your resume.
- Learn a new hobby.
- Work a summer job.
- Read for FUN (no textbooks).
- Spend time outside.
- Get crafty and create some art
Finals Week Stress-Busting Suggestions
It’s normal to feel more stressed than usual this time of year. The good news is that there’s a lot you can do to help keep your stress levels down so you can try and work at your best.
Get organized. If you haven’t already, create a schedule with all remaining due dates and final exam dates. Make sure you’re also planning when you intend to study and complete assignments. The most important part is to include REST and BREAKS in your schedule.
It is also important to take time to clean and organize your space because a clean space can help your mind feel more organized.
Move your body. You can do this by taking a walk, exercising, yoga or even stretching. You can also look to study in one of WVU’s Active Workspaces.
Sleep and rest. Sleep is very important and essential for your brain to function at its best. Try to get 7-8 hours of sleep each night and make sure to take study breaks. There is only so much your mind can absorb at one time. It needs time to process and integrate information. A good tip is to take a 10-minute break every hour. Rest your eyes as well as your mind. This also means to try and avoid cramming and excessive caffeine use since both will make it harder for your mind to get rest.
Stress reduction strategies. We suggest using some stress reduction strategies to manage the stress that comes along with the end of the semester. These are just some items to keep in your toolbelt but be sure to keep them handy for when you may need them in a pinch.
- Here is a YouTube video we recommend that talks about 25 amazing coping skills from a licensed mental health professional.
- Here is a Deep Breathing Exercise Video (4,7,8 breathing) from a licensed mental health professional.
Use positive affirmations. It is important to stay positive whenever you are experiencing high levels of stress. Notice your self-talk and make sure you are treating yourself with respect and love; the same way you treat others you love. Self–criticism, and shame do not typically promote better behavior, but tend to discourage you; be your own cheerleader!
WELLWVU also has a daily chillPACK that helps you chill and retrain your brain to look for the positive. Do one activity a day and watch your productivity and perspective change for the better!
Summer Services
Whether you are going home for the summer or staying on campus, you will have access to mental health and wellness services.
The WVU Carruth Center will be open over the summer. This means students, who are in the state of West Virginia, can continue to access the Urgent/Crisis Clinic, Monday - Friday, 8:30 a.m. - 5:00 p.m. for urgent needs. Students experiencing mental health emergencies after business hours can call 304-293-4431 to get connected to the after-hours crisis line. Carruth’s also has some summer programming available for students.
If you are residing outside the state of West Virginia for the summer and need access to services, you can contact the Carruth Center and one of our clinicians will help you find a provider in your hometown.
Students can also use TalkSpace, a free online therapy service that connects users to a dedicated, licensed therapist. Students can use TalkSpace whether they are in Morgantown or away for summer break.
WELLWVU will be providing a number of services and resources over the summer including
- Condom Caravan. WELLWVU offers safer sex supplies to all WVU students, free of charge. Supplies can be ordered and picked up discreetly.
- Fentanyl testing strips. WELLWVU provides students with fentanyl test strips. No questions asked, no identifying information required and no interaction with anyone during pick-up. Visit https://go.wvu.edu/fentanyltest to pick up fentanyl test strips.
- Mental Health 101. These training sessions are 90 minutes long and focus on current national mental health statistics, effective listening skills and an in-depth look at the services provided by the Carruth Center and CARE Team. The sessions also review the warning signs of suicide and allow participants to practice how to safely intervene with students who are in distress. The workshops are open to all WVU students, faculty and staff and have both in-person and virtual options. Visit WellWVU’s mental health training resources website to learn more about the workshops, see the summer 2023 schedule and register.
Crisis Resources
Life-Threatening Emergencies
911
University Police: 304-293-COPS (2677)
Psychological Emergencies
Carruth Center: 304-293-4431 (press 1 after hours)
Crisis Text Line: Text “WVU” to 741741
Suicide & Crisis Lifeline: 988
Veteran Crisis Line: 988 (press 1)
Trevor Project Hotline (LGBTQ): 1-866-4UTREVOR (1-866-488-7386)
Carruth Center has an urgent/crisis clinic that provides in-person visits without an appointment for students who are experiencing a psychological emergency. Call 304-293-7731 (press 1 after hours)