To support your growth and well-being
Introduction
Mines VIRTUAL SELF-CARE KIT 2.0
As a collective Mines Community, we continue to navigate this "new normal". Many of us may be experiencing a range of emotions, thoughts, and reactions associated with the state of the world and our own personal situations and stories. Regardless of where you are and the distance between us, the Mines Counseling Center wants to remind you that care and support are only a step away. We are reaching out to offer a virtual point of connection combining basic wellness techniques, coping skills, and resources to support you along the way. We care about you and want to remind you that you are not alone.
Mines Counseling Center presents:
{{page}}
Sleep
Have you started to feel that you have less and less free time and too much structure or demands? Many of us find ourselves feeling overwhelmed - losing track of the days while also over- committing ourselves and running out of time. As best as you can, maintaining a regular schedule and sticking to a regimen can help, because the brain loves routine. In fact, patterns of regular behavior have been found to reduce symptoms of anxiety and ADHD, and conditions like insomnia. So try sticking to a set waking time, set meal times, and set bedtimes.
Screens
Try shaping your environment, engaging in non-screen-based behaviors, and increasing your awareness and intentionality to screen use. Want to learn more? Go HERE for a 10-minute intro video! Or check out more info here.
Exercise
THE BASICS
@WellnessatMines
Day Structure
Be mindful of screen overuse. Impacts of chronic over-stimulation from screen include: sleep issues, physical symptoms, mood changes, executive functioning challenges, decreased academic/job performance, poor self-care, increased isolation and social disconnection.
Aim for at least 30 minutes of moderate cardiovascular exercise 5 days per week AND 2-3 days per week of resistance training, working each major muscle group. Mines Recreational Sports offers Virtual Fitness Classes every weekday and the weekly Rec Sports newsletter has workouts, outdoor activities, and challenges to keep you active. Subscribe to the newsletter here.
Are you sleeping more than you did before COVID-19? Less since school started? Is your sleep schedule all over the board? If the answer to any of these questions is “yes,” you may benefit from these sleep hygiene tips and resources! Be sure to also create a sleep hygiene routine and set an intention to turn-off devices an hour before bed!
Surge capacity has limits. Have you hit some of your own limits? How can you cope? Accept that life is different right now Expect (a little) less from yourself and replenish more Recognize the different aspects of grief Experiment with "both-and" thinking Look for activities, new and old, that continue to fulfill you Focus on maintaining and strengthening important relationships Begin slowly building your resilience bank account
THE SITUATION
Are You at 'Surge Capacity'?
Surge capacity, according to Ann Masten, PhD at University of Minnesota, "is a collection of adaptive systems - mental and physical - that humans draw on for short-term survival in acutely stressful situations, such as natural disasters. But natural disasters occur over a short period, even if recovery is long. Pandemics are different- the disaster itself stretches out indefinitely."
Source: https://elemental.medium.com/your-surge-capacity-is-depleted-it-s-why-you-feel-awful-de285d542f4c
Did you know? Peer support related to mental health has been found to:
Increase a sense of hope & inspiration Increase empathy & acceptance Increase engagement in self-care & wellness Increase social support & functioning Increase self-esteem & confidence Increase sense of control & ability to bring about change in life Raised empowerment Increased sense that treatment is responsive & inclusive of needs Decreased psychotic symptoms Reduce hospital admission rates Decrease substance use & depression Increase community engagement
Source: SAMHSA. (2017). Value of peers, 2017. Retrieved from https://www.samhsa.gov/sites/default/files/programs_ campaigns/brss_tacs/value-of-peers-2017.pdf
Be social. Try to push yourself to be social in new ways like having an online game night, joining a virtual support group or cultural event, or hanging out with friend outside. Stay in a positive state of mind. If you notice yourself putting too much energy dwelling on the negatives or possible worst case scenarios, be aware of this and try to refocus. Create a routine that works for you. Schedule time for self-care and commit to it. Take care of your basic needs. Be sure you're focusing on getting adequate sleep, staying hydrated, eating healthy, being active, and your hygiene. Take breaks from reading the news - it can be exhausting. Find resources to get support in your community - so you have them available if/when you need them.
Have You Checked Out Peer-to-Peer Listening? It's a supportive virtual environment led by students, for students! Peer Listening encourages students to talk to each other about their well-being at Mines. Facilitated by Graduate Social Work Interns with the Counseling Center, Mines Peer Educators, and Active Minds @ Mines Leaders.
CONNECTION in ISOLATION
Tips for Handling Stress in Isolation
Source: Center for Disease Control. (2020 July, 1). Coping with stress. Retrieved from https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/managing-stress-anxiety.html
DONT FORGET:
Follow us @WellnessatMines for more skills and techniques on how to take care of your well-being. Check out our weekly Wellness Wednesday videos plus Wellness Wednesday IGTV Archives.
Distraction Sometimes we need a break to focus on other things when we feel overwhelmed. Some ideas include: games, books, magazines, TV, podcasts, puzzles and cleaning. Challenge your thoughts Struggling with critical thoughts or hopeless worries? Try this "Thought Defusion" technique Focus on the Positives Check out what Mayo Clinic shares about positive thinking benefits and strategies HERE
Mindful Mondays & More: Every Monday @ 3:00 - 3:30 p.m. and now offering evening sessions.All in MT. Loving Kindness Meditation TAO You@Mines
Helping Your Mind
Want to try new ideas or get helpful tips?
Source: https://foodtechstant.files.wordpress.com/2016/03/dealing-with-exam-stress-the-open-university.png
COPING SKILLS FOR MANAGING YOUR THOUGHTS AND EXAM STRESS
All Mines students will still have access to AHP Live Care for free online counseling with licensed counselors, visits with medical and psychiatric professionals as well!
Join Counseling Center Office Hours
SELF-CARE TIPS
What if you took advantage of something to help you get through and better understand and support YOURSELF? What if doing this helped you feel BETTER? It’s like office hours for your mental health where you can talk about:
Emotions & thoughts Relationships & families Joys & sorrows Identities & changes
One-on-one brief consultation with a counselor Ask a question, talk about a concern or something you're working on in your life, connect with someone who cares Confidential Many of us may feel hesitant to show up to something like this – that’s OK. Let’s work together. You are not alone.
To have a healthy mind and body, it is important to include self-care in our daily lives. Unfortunately, when we are stressed, self-care is usually the first thing we stop doing. Here are some ways you can practice self-care. And remember that self-care isn't selfish and that we can do this TOGETHER as Orediggers and members of our community.
Plan/schedule break times from your screen EVERY DAY - stretch and get some sunshine instead Take care of your physical self Spend time and talk with your supportive friends and family Think back on other times you've felt stressed and try what worked in the past. Use your resources for academic stress: CASA for tutoring and academic coaching Friends/peers for studying Counseling Center Workshops for tips and strategies SAIL for fun activities
Here’s What to Expect:
COVID-19 resources, updates and news: mines.edu/coronavirus
We are offering virtual and phone individual services to students this summer as well as virtual group support.
MINES CLIMBS TOGETHER
Every Oredigger page: mines.edu/everyoredigger for regular campus updates
You@Mines
The Steve Fund Text "STEVE" to 741741 if you are a person of color in need of support
Mines Counseling Center page: mines.edu/counseling-center/
JED Foundation Mental Health Resource Center jedfoundation.org/ mental-health-resource-center
The Trevor Project, a hotline specifically for LGBTQ+ youth 1-866-488-7386
If you are on campus, call Public Safety at 303-273-333 | For any other emergencies, dial 9-1-1
Mental Health Resources
Trans Lifeline 877-565-8860
TAO Self-Help
The Mines CARE Team is also here for you. Submit a CARE report form or email the CARE Team: mines.edu/student-life/care/
Need immediate support? Try one of these options:
Colorado Crisis Services 1-844-493-8255 or text "TALK" to 38255
Questions or concerns about mental health?
National Suicide Prevention Lifeline 1-800-273-8255
More Mines resources are available:
*Thank you to MSU CAPS for initial use of these materials.
Active Minds activeminds.org