Mines Counseling Center presents:
To support your growth and well-being
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.
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.
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.
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.
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!
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.
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."
Are You at 'Surge Capacity'?
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
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.
Did you know? Peer support related to mental health has been found to:
Tips for Handling Stress in Isolation
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.
**You are not alone**
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
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
Increased sense that treatment is responsive & inclusive of needs
Decreased psychotic symptoms
Reduce hospital admission rates
Decrease substance use & depression
Increase community engagement
CONNECTION 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
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!
Mindful Mondays & More: Every Monday @ 3:00 - 3:30 p.m. and now offering three evening sessions every Thursday, Friday, and Sunday @ 8:00 - 8:30 p.m. All in MT.
Loving Kindness Meditation
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.
COPING SKILLS FOR MANAGING YOUR THOUGHTS AND EXAM STRESS
Helping Your Mind
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
Want to try new ideas
or get helpful tips?
Emotions & thoughts
Relationships & families
Joys & sorrows
Identities & changes
Counseling Center Office Hours (Fall 2020 Schedule):
Mondays, Tuesdays, & Thursdays from 11:30 a.m. to 12:30 p.m.
Zoom link: mines.zoom.us/j/754472654
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.
Here’s What to Expect:
Join Counseling Center Office Hours
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:
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
Many of us may feel hesitant to show up to something like this – that’s OK. Let’s work together. You are not alone.
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
Mental Health Resource Center jedfoundation.org/
More Mines resources are available:
The Steve Fund
Text "STEVE" to 741741 if you are a person of color in need of support
COVID-19 resources, updates and news: mines.edu/coronavirus
Questions or concerns about mental health?
Colorado Crisis Services
text "TALK" to 38255
We are offering virtual and phone individual services to students this summer as well as virtual group support.
Mental Health Resources
Need immediate support? Try one of these options:
Every Oredigger page: mines.edu/everyoredigger
for regular campus updates
If you are on campus, call Public Safety at 303-273-333 | For any other emergencies, dial 9-1-1
Trans Lifeline 877-565-8860
The Mines CARE Team is also here for you. Submit a CARE report form or email the CARE Team: mines.edu/student-life/care/
National Suicide Prevention Lifeline 1-800-273-8255
Mines Counseling Center page: mines.edu/counseling-center/
The Trevor Project, a hotline specifically for LGBTQ+ youth
MINES CLIMBS TOGETHER
*Thank you to MSU CAPS for initial use of these materials.