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University Health Service
Office of the Provost

Resources for Self-Help, Friends, or Family

Self-Help

The University Counseling Center has compiled some information regarding several areas of concern in order for you to gain some insight and have access to resources. The following are for informational purposes only. They are not intended to diagnose or treat any conditions. They cannot substitute for a consultation with a physician or a mental health professional. You can always reach the University Counseling Center at (585) 275-3113.

After Making Your First Appointment

Here are some ways you can take care of yourself before your appointment:

  • Stick to a routine – get dressed, go to classes, go to meetings. Keeping structure in your day can help things feel less overwhelming.
  • Be sure to eat regularly and in a healthy way. Skipping meals or overeating can wear down your coping resources.
  • Get as much sleep as you need – and avoid sleeping too much. Six to eight hours are what most people need. To help with sleep, go to bed and get up at the same time every day, avoid napping, and do not study in bed.
  • Do some physical activity that you enjoy – walking, running, swimming, working out, playing sports, etc. Moderate physical exercise can help you feel better emotionally. Start small with walks around campus.
  • Talk to friends and family who are supportive and positive influences. Isolating yourself can make things feel even worse.
  • Try to do at least one fun or enjoyable thing each day.
  • Practice relaxation activities, such as meditation, progressive muscle relaxation, hot baths, massages, and yoga.
  • Avoid using alcohol, other drugs, and caffeine for self-medication.
  • Use deep breathing techniques.
  • Keep a journal – write down your thoughts and feelings. Remember, this is just for you – so it doesn’t need to be perfectly written. It’s an outlet for you to express some of the things going on inside you.
  • Self-soothe using one or more of your five senses – watch the beauty of snow falling, listen to your favorite relaxing music, wear your favorite perfume, give someone a hug, eat strawberries, etc.
  • Visualize a pleasant memory, a relaxing place, an image of yourself feeling better. These can be real memories or imagined events and places. Visualize with lots of detail, using each of your senses to create as vivid an image as possible.
  • Use humor – spend time with people who make you laugh, watch a funny movie, read a funny book.
  • Challenge negative self-talk – pay attention to negative messages you may give yourself and challenge their validity.
  • Distract yourself temporarily from your difficulties – watch a movie, read a book, play a game. Give yourself permission to attend fully to something besides your worries and concerns.
  • Attend to your spirituality – go to church/synagogue/mosque – pray, read religious works.

Mental Health App Database

  • Access a database of over 260 mental health apps here.
  • Find more expert-reviewed apps and digital health resources here.

Self-Help for College Students

Depression, Stress & Anxiety

Disordered Eating

Self-Injury

Veterans

LGBTQ Resources

Substance Abuse & Addiction

Suicide

Grief

Other Resources

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