coping skills
The Basics
self-care tips
additional resources
Mines Counseling Center presents:
To support your growth and well-being
connection
Introduction
As a collective Mines Community, we are navigating uncharted territory. 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’re not alone.
VIRTUAL SUMMER SELF-CARE KIT
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.
Day Structure
Have you started to lose track of time and feel like your days are merging into one? This is a common feeling when we no longer have the structure of classes, social activities, extracurriculars, and work. 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.
Sleep
Are you sleeping more than you did before COVID-19? Is your sleep schedule all over the board? Are you having trouble falling asleep? Is it hard to get up and be productive? If the answer to any of these questions is “yes,” you may benefit from these sleep hygiene tips and resources!
THE BASICS
{{page}}
Exercise
Eating
Stick to single ingredient, whole foods most of the time. Be sure to get adequate protein and healthy fats each day. Coming Fall 2020: Health Coaches at Rec Sports. Our certified Health Coaches will be able to give you more individualized nutrition and lifestyle guidance. Stay tuned!
*Information brought to you by friends from Recreational Sports.
@WellnessatMines
Limit social media use, especially if you find yourself engaging in content that impacts you negatively. Write. Describe your thoughts and feelings, document your gratitude. Connect with your body through yoga, walking, and staying active. Practice self-compassion (10 Self-Compassion Practices for COVID-19) Do more of what you love and feel good at. Or consider learning something new. If you have little privacy at home and need it, intentionally take advantage of any alone time (e.g., take long showers, sit in the car, take breaks outside).
Connecting with others is important, but sometimes we need to recharge on our own or remove ourselves from unhealthy interactions. Here are tips for connecting with yourself and protecting your boundaries:
Counseling Center Office Hours mines.edu/counseling-center
Why Connect?
To decrease loneliness, stress, depression and anxiety To acknowledge collective trauma and experience solidarity To experience love and belonging To give and receive care and compassion
Connecting With Self
Connecting Virtually
Face Time game night Google Hangouts book club Netflix party Video games Sing karaoke Virtual group workout
CONNECTION
Connect with the Counseling Center
Mindful Mondays mines.edu/counseling-center/programs-events
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: Every Monday @ 3:00 - 3:30 p.m. Loving Kindness Meditation TAO Mines Meditations
Follow us @WellnessatMines for more skills and techniques on how to take care of your well-being. Check out our Wellness Wednesday IGTV Archives.
COPING SKILLS FOR STRESS AND DIFFICULT EMOTIONS
Helping Your Mind
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 the Joyful June Calendar for things to do daily for support
Want to try new ideas or get helpful tips?
Mindfulness
DONT FORGET:
To have a healthy mind and body, it is important to include self-care in our daily lives. Unfortunately, when we become 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.
SELF-CARE TIPS
Say no and don’t overcommit your schedule Take care of your physical self Spend time and talk with your supportive friends and family Avoid using alcohol and drugs Reduce your stress by knowing what stresses you out and engaging in activities that help you relax Think back on other times you've felt stressed and try what has worked in the past
Try 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:
Here’s What to Expect:
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.
Counseling Center Office Hours (Summer Schedule): Mondays & Thursdays from 11:30 a.m. to 12:30 p.m. Zoom link: mines.zoom.us/j/754472654
Emotions & thoughts Relationships & families Joys & sorrows Identities & changes
Questions or concerns about mental health?
We are offering virtual and phone individual services to students this summer as well as virtual group support.
Additional Resources
Need immediate support? Try one of these options:
MINES CLIMBS TOGETHER
*Thank you to MSU CAPS for use of these materials.
COVID-19 resources, updates and news: mines.edu/coronavirus
Every Oredigger page: mines.edu/everyoredigger for regular campus updates
Mines Counseling Center page: mines.edu/counseling-center/
Active Minds activeminds.org
National Suicide Prevention Lifeline 1-800-273-8255
Colorado Crisis Services 1-844-493-8255 or text "TALK" to 38255
The Steve Fund Text "STEVE" to 741741 if you are a person of color in need of support
The Trevor Project, a hotline specifically for LGBTQ+ youth 1-866-488-7386
Trans Lifeline 877-565-8860
More Mines resources are available:
You@Mines
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/
If you are on campus, call Public Safety at 303-273-333 | For any other emergencies, dial 9-1-1
JED Foundation Mental Health Resource Center jedfoundation.org/ mental-health-resource-center