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Student Resources for Mental Health during COVID-19

TELEPHONE/ONLINE SUPPORT: If you are feeling very upset, distressed, or having a difficult time calming yourself, and you would like to speak with someone urgently and/or for urgent, non-emergency mental health issues requiring immediate attention, please call CCA's 24/7 mental health crisis hotline number: 510.594.5099.

CCA Counseling has available Tele-Mental Health Appointments beginning the week of 9/2/2020. Please Check out our Tele-Mental-Health Page to learn if you qualify for services and how to schedule your appointment.

If you are having thoughts of suicide, call the National Suicide Prevention Lifeline 1.800.273.8255. or text HELLO to the Crisis Text Line 741741. If you identify as LGBTQ, contact the TrevorLifeline by calling their 24/7 line 866.488.7386 or text START to their text line 678678.

If you just would like someone to talk to immediately about your current thoughts or feelings, and you are not wanting to harm yourself or anyone else, you can call the California Mental Health Warm Line at 1.855.845.7415 or visit https://www.mentalhealthsf.org/peer-run-warmline/ to utilize their IM service.


IMMEDIATE RISK:
If you or someone you know is at immediate risk of harming one’s self or others, call 911 or go to the nearest emergency room.


Due to COVID-19, and the recent shelter in place order, the counseling staff are working remotely starting Tuesday 3/17/20. However CCA Counseling will continue to provide phone consultations with counseling Senior Staff Dr. Brigette Stump-Vernon and Dr. Leah Oliver who will be available the remainder of the semester for students and staff and faculty seeking resources and referrals. Phone consultations are brief in nature, and offered to check-in with a counselor for additional support as you navigate this time of transition .If you do not need an immediate return call, please call 510 594 3670 to request a phone consultation with a clinician. This voicemail will be checked at 8, 10, 12, 2, and 4 o’clock each business day. When voicemail is next checked, a counselor will be assigned to return your call and assist you.


We will be updating the portal page and the voicemail as the situation changes and if new resources become available


Inpathy

If you have the Student Health Insurance (aetna open choice PPO) and are not at immediate risk of harming yourself or others or not actively managing a substance use issue or eating disorder you can register for and receive counseling online through Inpathy: https://inpathy.com/ . Register online through the “get started” prompt. They recommend following up with a phone call if you do not hear back from them within 48 hours after filling out the registration form; they can be reached at 1800 273 8255. You may be charged a co-pay of $20-30 for utilization of this service.


Sanvello

Sanvello is offering free premium access to everyone - students, faculty, staff, etc. through their app: https://www.sanvello.com/coronavirus-anxiety-support/  They provide on-demand help for stress and anxiety. During this challenging time, Sanvello is a place you can go to feel better and meaningfully connect with others—anywhere, anytime.  


Active Minds
Active Minds Community

Students: Active Minds is at its roots a Student-Led, Peer to Peer, community that works to support Mental Health and Wellness amongst college students. Learn how to support your own and others Mental Wellness during this time of change, distancing, and uncertainty here: https://www.activeminds.org/about-mental-health/be-there/coronavirus/chapter-student-remote-resources/

Active Minds also has a series of webinars for students geared towards Mental Health during distancing/isolation and Peer to Peer Mental Health advocacy. https://www.activeminds.org/get-involved/special-events/ They are are limiting the number of participants so sign up soon!

Parents: Active minds also has a resources list for you as you work to support yourself and your student during this time. https://www.activeminds.org/about-mental-health/be-there/coronavirus/community-resources/

Staff, Faculty and CCA Community: Active Minds also has a resource list for remote workers, as we all work together to figure out how to support our students and community from afar: https://www.activeminds.org/about-mental-health/be-there/coronavirus/at-work-resources/


INDEPENDENT SELF SUPPORT


Nine Action Steps You Can Take

  1. Remain informed but rely on trusted, scientific-based sources The CDC maintains a COVID-19 webpage that is regularly updated https://www.cdc.gov/coronavirus/2019-ncov/index.html.
  2. Be aware of your normal human responses People respond to potential threats and danger by considering four primary factors: 1) Proximity: How close is the threat to you or your loved ones 2)Intensity: How strong or significant would the effects of the threat be (if they affect you at all)? 3)Immediacy: How soon is the threat likely to arrive (if at all)? 4) Probability: What are the odds that you will be affected (if at all)?
  3. Be prepared in proportion to the threat of the virus
  4. Don’t Panic
  5. Avoid the urge to excessively watch coverage
  6. Rely on your social support system of family, friends, and centers of spirituality
  7. Accept that there is already uncertainty in your environment
  8. Critically evaluate the source of the information
  9. Create some structure in your days to make sure you’re using your free time in a healthy way:

30 Ideas for what to do with your newfound free time:

  1. Write your best friend a postcard (people LOVE mail)
  2. Schedule Skype/FaceTime with your friends/family so you know when you’ll next “see” them
  3. Have a movie marathon. You could pick an interesting theme, like travel (Lost in Translation, Wild, Before Sunrise), art history (The Da Vinci Code, Goya’s Ghosts, Frida)
  4. Do crafts work: string beads into a bracelet, try knitting or try painting by numbers.
  5. Give yourself a mani/pedi
  6. Create a playlist with happy songs. And sing along!
  7. Browse your cookbooks or food blogs for an easy but healthy meal.
  8. Call a supportive friend or family member.
  9. Have a go at sudokus and crossword puzzles, watch TED – talks or listen to captivating podcasts.
  10. Give your bedroom a mini makeover – especially if you spend much time in it! Hang new pictures on the wall, change up your pillow covers or display pretty items on a mirrored tray. Browse Pinterest for cute but doable DIY ideas.
  11. Reminisce by compiling a photo book of the special moments in your life.
  12. Turn a boring day in bed into a ‘slumber party for one’: put on a movie, make some dark chocolate and sea salt popcorn and lean into the downtime.
  13. Build your own fantasy football or any sport team and join an online competition.
  14. Learn to play a new song.
  15. Bake something sweet yet nourishing.
  16. Keep a journal. It can be a safe way to express your feelings as well as boost your happiness by listing what you’re grateful for – despite your struggles – each day.
  17. Treat your body well: do some gentle stretching and nourish yourself with herbal teas or veggie juices.
  18. Watch an entire season of your favorite TV series: take advantage of the downtime.
  19. Create a physical mood board.Collect inspiring images, magazine clippings, motivational quotes or fabrics – anything that helps you visualize your dreams, decorating scheme or signature look.
  20. Sink into the tub for a long luxurious bath – with bubbles of course!
  21. Play Solitaire, solo chess or a smart game.
  22. Go for a slow walk around the block. Maybe you can pick up a magazine or flowers to cheer yourself up.
  23. Document your daily life with photographs. Even a dull day becomes fascinating when you’re trying to spot the beauty in everyday moments.
  24. Find something that makes you laugh: a YouTube-video, hilarious joke or a comedy show.
  25. Buy a colouring book for adults and get your crayons ready for some soothing creativity.
  26. Grow a small herb garden in your window box.
  27. Plan a fun event for when you’ll feel better – a mini road trip, a concert or a night out with friends. You could also buy a Future Listography Journal and make lists of all the cool things you hope to do one day.
  28. Disconnect from the world for a little while. Listen to relaxing music and just stare out the window.
  29. Avoid alcohol and other drugs: alcohol is a depressant and may have a negative effect on your emotional state
  30. Plan and cook a meal with new friends.

COVID-19 Online Resources

*https://store.samhsa.gov/product/Taking-Care-of-Your-Behavioral-Health-During-an-Infectious-Disease-Outbreak/sma14-4894

(Tips for Social Distancing, Quarantine, and Isolation)

https://www.cdc.gov/coronavirus/2019-ncov/index.html

(CDC main website for coronavirus for ongoing updates and information)

https://www.cdc.gov/coronavirus/2019-ncov/about/coping.html

(Mental Health and Coping during COVID-19)

https://store.samhsa.gov/product/SAMHSA-s-Disaster-Kit/SMA11-DISASTER

(SAMHSA most recent behavioral health toolkit materials for disaster response including infectious disease outbreaks)

https://store.samhsa.gov/product/SAMHSA-Behavioral-Health-Disaster-Response-Mobile-App/PEP13-DKAPP-1

(SAMHSA mobile app and information for disaster responders and survivors including infectious disease outbreaks)

https://www.cdc.gov/coronavirus/2019-ncov/about/related-stigma.html

(Resilience and Stigma reduction related)

https://www.cdc.gov/coronavirus/2019-ncov/about/share-facts.html

(has brief section/box addressing stigma reduction)

https://docs.google.com/presentation/d/1XXHTA4gmGXI37cuMmI83sNE9pKvwBEPuPBYlYBnHsO4/edit#slide=id.g70f54f2a39_0_5

(Nazareth College Presentation on Managing Anxiety about Coronavirus)

https://www.activeminds.org/blog/coping-and-staying-emotionally-well-during-covid-19-related-school-closures/?sm_guid=MzI4MDQ1fDI4NTM5OTQ4fC0xfGJzdHVtcC12ZXJub25AY2NhLmVkdXwyNjA5NDk5fHwwfDB8Njg2MzMyMzJ8OTUxfDB8MHx8MjkzODMy0

(Active Minds blog on emotional wellness during school closures)

https://afsp.org/taking-care-of-your-mental-health-in-the-face-of-uncertainty/

(American Foundation for Suicide Prevention blog on taking care of your mental health during uncertain times)