Black History Month & Black Mental Health

Black History Month is a time to recognize, honor, and celebrate the legacies and value of Black individuals and communities. During Black History Month, and beyond, we must continue to build awareness around the importance of Black mental health to combat stigma and barriers. 

The historical, and continued, disenfranchisement of Black folx creates multiple systems that increase the likelihood of mental health issues. These multiple systems continue to disempower Black folx and their communities. Therefore, it is important to always highlight Black mental health.

The University Counseling Center is available to support Black students in enhancing their mental health and emotional wellness. Schedule an appointment to speak with a counselor, or check out our additional resources including, Let's Talk, Togetherall 24/7 online peer support community, Healthy Lakers Workshops, and Mental Health Screenings.

7 Tips for Managing Depression in College

One study found that 41% of college students have experienced depression, and 31% reported that it negatively impacted their academic performance.

1. Prioritize quality sleep. Everyone is different, but the National Sleep Foundation recommends young adults get 7-9 hours of sleep per night. Sleep in a dark room with a cool temperature to allow your brain and body to get the best rest for recovery and recharge.
2. Practice mindfulness. Mindfulness doesn't need to be difficult or time-consuming! Taking a moment to be present by putting your phone away and paying attention to your surroundings on your way to class, tuning in to your senses, and doing something to make yourself feel just 1% better are all ways to be mindful.
3. Get to know your stress. Did you know there can be good forms of stress? Stress is often what motivates us to get things done, move towards our goals, and makes us feel excited before a big event. Check in with yourself regularly to ensure your stress is managed effectively, and know how you can re-energize when your stress levels become harmful to your well-being.
4. Be safe, smart, and responsible with your substance use. Sometimes, students attempt to self-treat symptoms of depression with drugs and alcohol to feel better. However, these habits make symptoms worse in the long-term.
5. Nourish your body. Making healthy (or even just healthier) choices when it comes to eating patterns can make a significant difference in how both your body and mind feel.
6. Strengthen your connections. Positive relationships are the single most important factor when it comes to living a healthy, fulfilling life. Facetime a family member (including pets!), reserve a study room and invite a few classmates, or search LakerLink to find a student organization that sparks your interest.
7. Reach out to the University Counseling Center for support. Depression can be treated. Talking with a professional is one step you can take to manage your depression and improve your overall well-being!

Valentine's Day: Self-Love

Happy Valentine's Day, Lakers! This is the perfect time to show yourself some love! We understand that Valentine's Day can be tough if you're not able to spend it with someone special, but the University Counseling Center encourages you to be your own valentine this year by practicing some simple self-care.

• Give yourself a study break.
• Wear your favorite scent.
• Treat yourself to something on your wishlist.
• Take time to relax without self-judgment.
• Remind yourself of your strengths.

Healthy Relationships

Exploring relationships is a normal part of young adulthood. If you are currently in a relationship, consider your how your partner(s) make(s) you feel. Do you feel safe and content? An unhealthy relationship dynamic often includes red flags like:

• Gaslighting, which refers to manipulation where you may begin to question your own sanity, reality or judgments. 
• Irresponsible or unsafe substance use, or significant changes in behaviors/attitude when under the influence of drugs or alcohol.
• A lack of trust between partners.
• Ineffective communication in the form of passive-aggressive responses, overall avoidance of conflict, or aggression in any way.

If you ever feel unsafe in a relationship, reach out to a trusted person or call 911 in case of an emergency.  If your relationship is negatively affecting your well-being and you'd like some support, reach out to the University Counseling Center at (616)331-3266 to schedule an appointment.

World Day of Social Justice

February 20 is World Day of Social Justice! Today, we come together to tackle issues including poverty, gender inequity, unemployment, human rights, and social protections. Social injustice contributes to daily stressors, a lack of safety, and perpetuated bias that increase the likelihood of experiencing mental health challenges. These concerns are exacerbated by the fact that there is mental health inequity in accessing quality care.

As we observe World Day of Social Justice, it's important to take the time to process through some questions for reflection:

• Who makes decisions and who is left out of positions of power?
• Who benefits and who suffers from these decisions?
• Why is any certain practice fair or unfair?
• What is required to create change and move towards social justice?

Processing through this topic may bring a range of emotions like frustration, sadness, anger, overwhelm, remorse, and even numbness. If you need to talk, the University Counseling Center is here to help. To schedule an appointment with a counselor, call (616) 331-3266 or stop in the Center at 206 STU or 101B DeVos.

Managing Studying and Motivation in Grad School

As a graduate student, it may seem like you have more time than usual before an assignment or reading comes due. Sometimes, this can fuel our tendencies to procrastinate, resulting in feelings of extreme overwhelm and anxiety when the to-dos start to pile up. Managing your time wisely can make the difference between your ability to thrive in grad school, or not doing as well as you'd hoped. Try out some of the University Counseling Center's strategies below!

• Use your scheduling tool (a planner, Google Calendar, etc.) to chunk out your time by the hour, and make sure to include time spent not only on class, work, and homework, but also life necessities including grocery shopping, childcare, and social commitments. This can help you take inventory of where your time is truly going, and allow you to better understand where you may be needing to allocate more time resources.
• Find what works for you. If your productivity shines in the morning, plan to wake up early and check things off your list before other things creep into your day. If you value keeping your weekends for yourself and loved ones, block them off and allocate your time during the weekdays accordingly. There is no one-size-fits-all approach!
• Talk it out. If you notice that a certain assignment, commitment, or responsibility is stressing you out, take the time to lean on others for support. Research has shown countless times that people enjoy being helpful to others. Reach out for support if you need it, and pay it forward when things are going well.
• Reward yourself for the things you can control. Instead of saying, "I'll grab a Starbucks before class if I get an A on this paper," try "I'll grab a Starbucks before class if I complete the reading ahead of time."