Suicide

When is it time to seek mental health support?

Anonymous — Mon, 04 Mar 2024 17:37:51 +0000

When is it time to seek mental health support? Anonymous (not verified) Mon, 03/04/2024 - 10:37

Knowing how (and when) to seek out mental health support is important, whether you’re concerned about yourself or a friend. Here are some guidelines you can use to determine if you should seek emergency, urgent or general support for mental health concerns.

When to seek general mental health support

Asking for help can be hard, especially if we’re not entirely sure we need it. While some mental health concerns may be obvious, others may be harder to accurately identify. For instance, believing that it’s normal to feel overwhelmed or stressed in school or at work may prevent some people from seeking support if it’s related to stress.

Remember that everyone struggles sometimes, and you don’t have to figure it out on your own. Here are some examples of times when it may be a good idea to seek support or connect with resources on campus.

General mental health support can be a great option if someone is:

Having difficulty managing stress, worry or anxious thoughts
Feeling down, sad or hopeless
Feeling isolated or lonely
Feeling overwhelmed by life’s demands (e.g., school, work, relationships, etc.)
Looking to develop healthier coping skills or relationships
Experiencing negative impacts from substance use
Experiencing relationship difficulties (e.g., making or keeping relationships)
Unsure how to make meaningful changes or address issues on their own

If you are struggling with any of the mental health concerns listed above, be sure to check out the following resources for support.

Resources for students

Student Support and Case Management (SSCM)

SSCM is here to help students identify issues and appropriate resources. They also work collaboratively with students to develop an action plan. This is a great option for those who would like someone to reach out to another student or friend directly for support.

Let's Talk

Let’s Talk allows students to check in for an informal and confidential consultation with a counselor.

Workshops

CAPS provides weekly workshops that can help students develop healthy coping skills related to stress, anxiety and other painful or distressing emotions. All workshops are covered by the mental health fee. Join virtually by signing up online at MyCUHealth.

AcademicLiveCare

AcademicLiveCare provides access to free online counseling, psychiatry, nutrition and medical appointments. �鶹��Ժ can access services for free, regardless of their health insurance plan or coverage.

*This program does not provide emergency or crisis services.

Thriving Campus

If you are looking to connect with a local provider in your area, Thriving Campus can help you connect with a variety of providers based on specialization, needs and insurance.

Peer Wellness Coaching

Peer Wellness Coaching is a free service available to students to help them set and achieve wellness goals. Peer wellness coaches are familiar with a variety of topics, including stress, relationships, academics, self-care, sleep, finances and more.

Office of Victim Assistance (OVA)

OVA provides free and confidential information, consultation, support, advocacy and short-term counseling services for students, staff and faculty who have experienced or witnessed a traumatic, disturbing or life-disrupting event.

Resources for staff and faculty

Faculty and Staff Assistance Program (FSAP)

FSAP provides a variety of free mental health services for CU Boulder staff and faculty, including workshops, support groups, same-day appointments, short-term counseling (including family and couples counseling) and more. Staff and faculty can take advantage of FSAP services without taking sick leave or paid time off.

Wellness Workshops

The Faculty and Staff Assistance Program (FSAP) provides free workshops to help staff and faculty find support and improve their wellness. Workshop topics include sleep, healthy eating, support groups, parenting, estate planning, homebuying, retirement planning and more.

AcademicLiveCare

AcademicLiveCare provides access to free online counseling, psychiatry, nutrition and medical appointments. Staff and faculty can access services for free, regardless of their health insurance plan or coverage.

*This program does not provide emergency or crisis services.

Thriving Campus

If you are looking to connect with a local provider in your area, Thriving Campus can help you connect with a variety of providers based on specialization, needs and insurance.

Real Help Hotline

The Real Help Hotline provides access to professional counselors who can offer assistance finding local resources as well as immediate crisis counseling. This program is free, confidential and available to all employees 24/7 at 833-533-2428.

Office of Victim Assistance (OVA)

WorkWell

WorkWell helps oversee a variety of health and wellness programs that are aimed at supporting staff and faculty and fostering a sense of belonging on campus. You can get involved by attending classes, events and more.

When to seek urgent mental health support

Mental health crises can be distressing and often require urgent, same-day support.

Mental health crises can include when an individual:

Has thoughts of suicide or are not sure how to keep themselves safe
Has thoughts of doing serious harm to someone and may act on them
Believes their life may be in danger
Hears voices or sees things that no one else can hear or see
Has recently been physically or sexually assaulted
Has recently experienced an overwhelming loss or trauma
Believes their alcohol or drug use is out of control
Believes their eating (or lack of eating) has become unmanageable

If you or someone you know needs urgent support, there are a variety of resources available on and off campus to help students, staff and faculty.

Counseling and Psychiatric Services (CAPS)

�鶹��Ժ who need urgent, same-day support can call CAPS 24/7 at 303-492-2277 to speak with a triage specialist. Calling ahead allows providers to evaluate your concerns, so they can address them more quickly and effectively.

*Available for students

Real Help Hotline

*Available for staff and faculty

Colorado Crisis Services

Colorado Crisis Services is the statewide behavioral health crisis response system offering residents mental health, substance use or emotional crisis help, information and referrals. They are available 24/7 by phone and text.

Call: 1-844-483-8255
Text: “TALK” to 38255

*Available for students, staff and faculty

Mental Health Partners Crisis Center

The Mental Health Partners Crisis Center is available to those in need of direct services or those seeking to help engage another person in services, whether the crisis is substance-use related, or psychiatric or both. They are available for drop-ins at their Boulder location.

Address: 3180 Airport Rd, Boulder, CO 80301

*Available for students, staff and faculty

Crisis Text Line

Crisis Text Line provides free, high-quality text-based mental health support and crisis intervention by empowering a community of trained volunteers to support people in their moments of need. They are available 24/7 by text or WhatsApp.

Text: ‘HOME’ to 741741
WhatsApp: Chat on WhatsApp

*Available for students, staff and faculty

Trevor Project (LGBTQ+)

The Trevor Project is the world’s largest suicide prevention and crisis intervention organization for lesbian, gay, bisexual, transgender, queer and questioning (LGBTQ+) young people. They provide 24/7 crisis counseling via phone, text and chat.

Call: 1-866-488-7386
Text: ‘START’ to 678678
Chat: Chat online

*Available for students, staff and faculty

Real Help Hotline

Call: 833-533-2428

*Available for staff and faculty

When to seek emergency mental health support

If you or someone you know is experiencing a life-threatening emergency, call 911, CU Boulder Police (303-492-6666) or go to your nearest emergency department. It’s important to know that calling the police will not get you or the person you are calling about into any kind of trouble.

Emergencies can include when an individual:

Has disappeared, is at risk of harming themselves or others, or is threatening, talking about or making specific plans to commit suicide. If you are in the U.S., you can call 988 to reach the National Suicide Prevention Lifeline 24/7.
Is experiencing excessive substance use, may be at risk of overdosing or is engaging in high risk or unlawful behaviors (e.g., driving under the influence)
Requires immediate attention or intervention from mental health or healthcare professionals
Is unable to care for themselves and cannot resolve the situation with the skills or resources available to them

When calling for emergency assistance, be prepared to provide accurate information so that first responders can effectively intervene and support the person in need. Operators may ask you for details about the person you’re calling about, including their name, address, description, mental health history, substance use history, if they own any weapons and descriptions of the behaviors concerning you.

Welfare checks

Welfare checks can be instituted by any police department if you’re concerned about the health, safety or welfare of someone. Be prepared to give the exact address (residence hall and room number if on campus) and the reason for your concerns.

On campus: CUPD 303-492-6666
Off campus: Boulder Police 303-441-3333

CUPD response team

CU Boulder Police (CUPD) has teamed up with Counseling and Psychiatric Services (CAPS) and the Office of Victim Assistance (OVA) to better address calls related to mental health crises and traumatic events.

988 Suicide & Crisis Lifeline

The 988 Lifeline is a national network of local crisis centers that provides free and confidential emotional support to people in suicidal crisis or emotional distress 24/7. You can call the Lifeline from anywhere in the United States to connect with local services. This Lifeline may also report your situation to emergency services if they believe you are in imminent danger of harming yourself or others.

Call: 988

Knowing how (and when) to seek out mental health support is important. Here are some guidelines you can use to determine if you or someone you know should seek emergency, urgent or general support for mental health concerns.

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6 signs of depression you shouldn’t ignore

Anonymous — Wed, 13 Sep 2023 06:00:00 +0000

6 signs of depression you shouldn’t ignore Anonymous (not verified) Wed, 09/13/2023 - 00:00

When we experience mental health struggles, it can sometimes take a toll on our relationships, academics, work performance and overall quality of life. Whether you or someone you know is struggling, help is available.

Here are six signs of depression you shouldn’t ignore (and where to find support).

Signs of depression

1. Difficulty getting out of bed

It’s perfectly normal to enjoy sleeping in or spending time in bed. However, if it has become difficult to find the motivation to get out of bed or get ready in the morning, this could be a sign of depression. Depression can make us feel fatigued, both physically and mentally, to the point where even small tasks, like waking up or showering, can feel exhausting or difficult.

2. Changes in sleep

The physical and mental exhaustion that comes with depression can also affect our sleep, which can show up in a variety of ways. This can look like sleeping throughout the day, using sleep to pass the time or choosing sleep over other daily activities.

However, you may also experience bouts of insomnia, which can make it difficult to fall or stay asleep at night. This can create a cycle where our anxious thoughts keep us up or disrupt our sleep, which can in turn lead to more anxious thoughts.

3. Changes in appetite

Depression can affect our appetite and eating habits. Some people may experience increased hunger, while others may have less of an appetite or not be hungry at all. If you notice changes in your sleep habits, like the ones listed above, you may also notice changes in the way you eat. This is because sleep helps regulate our hunger hormones, which helps our bodies avoid over- or under-eating.

4. Persistent irritability or mood swings

When someone is struggling with depression, changes in mood can switch at a moment’s notice. One second, we may be angry, the next we’re crying or shutting down. Sometimes these changes can be triggered by small or insignificant challenges, while other times they may be completely unprovoked. If you notice a pattern of irritability, outbursts or quick changes in mood for more than a few days, it may be linked to depression.

5. Difficulty experiencing joy or connection

When we’re depressed, it can take all the joy out of things we used to love and make it harder to connect with others. We may begin to lose interest in hobbies, friendships, schoolwork, extracurriculars, sex or life in general. In some cases, people may isolate themselves from close friends, family members or others who care about them, which can perpetuate feelings of hopelessness or loneliness and symptoms of depression.

6. Self-harm and self-injury

Depression and anxiety can create overwhelming emotions, and some people may turn to self-harm in search of relief. Typically, when someone engages in self-harm behaviors, they do not do it with the intention of dying by suicide, but rather a way to manage painful emotions.

Self-harm can take many forms and vary from person to person. Some examples include damaging one’s skin (cutting, burning, scratching or carving), hitting or punching oneself, piercing one’s skin with sharp objects, picking or reopening wounds and banging one’s head or body into other surfaces like a wall or door.

Because self-harm and self-injury are highly stigmatized, it can be difficult for people who self-harm to seek out support. However, there are supportive and confidential services available on campus, including counseling, recovery groups and more.

Supporting a fellow Buff

If you notice a roommate, friend, coworker or classmate experiencing any of these symptoms, here are a few things you can do to help.

Acknowledge their feelings

Oftentimes, when someone is depressed or thinking about suicide, they will disclose their feelings to friends or loved ones before seeking out resources. If someone expresses difficulties, even if they don’t refer to it as depression, acknowledge their feelings and let them know that you’re there for them.

Express concern

If someone expresses the desire to hurt themselves, shares thoughts of suicide or displays concerning behaviors, let them know you’re worried about them. You can say something like, “You haven’t seemed like you have been feeling off lately, and I’m worried about you. Is everything okay?”

Remain calm

It’s normal to feel anxious when someone discloses that they’re experiencing mental health difficulties, including depression or suicidal ideation, but it’s important to appear calm and confident. If we come off as nervous or stressed, it may make the other person feel like they need to take care of us. Remember, it’s okay to seek support for yourself while offering support to others.

Listen without offering judgment or advice

Listen to your loved ones when they tell you about their experiences, emotions and difficulties. Avoid passing judgement, relaying your own experiences or offering advice about what you think they should do. Instead, focus on being there for them in the moment. Your job isn’t to fix the situation but to help them feel heard and understood.

Ask what would be helpful

Everyone needs help in different ways. Ask them what might be most helpful, but keep in mind that people often don’t know what they need. If they have specific requests, let them know which ones you can reasonably help with. If they aren’t sure, you can offer to help them clean, go grocery shopping or check in on them. You can also make a plan to check in with them later to give them time to reflect on what might be helpful for them without being put on the spot.

Share resources

If someone you know is struggling, know that you don’t have to carry that burden for them. Instead, let them know there are resources available to help. When sharing resources, avoid forcing that person to use them. Instead, allow them to choose how and when they seek out help. If they are comfortable finding more support, you can offer to help them connect with resources on or off campus.

Campus resources

Mental health resources

Counseling and Psychiatric Services (CAPS): Counseling and Psychiatric Services (CAPS) provides mental health support for all CU Boulder students, including same-day mental health screenings, brief individual therapy, group therapy, workshops and crisis support. CAPS is open to students.

Faculty and Staff Assistance Program (FSAP): FSAP is committed to promoting the mental and emotional well-being of CU’s staff and faculty. They offer free consultations, brief individual therapy and workshops. FSAP is open to staff and faculty.

AcademicLiveCare: AcademicLiveCare is a free telehealth platform that allows CU Boulder students, staff and faculty to schedule virtual medical and mental health appointments regardless of your insurance plan. This service does not provide emergency or crisis services. Academic LiveCare is open to students, staff and faculty.

Student Support and Case Management (SSCM): The severity of someone’s distress may be unclear, or you may be concerned about a student and don’t know how to move forward. If this is the case, you can refer students to SSCM. SSCM case managers connect students with campus partners, community resources and support systems, while also building a trusting relationship and coaching them toward self-advocacy. SSCM services are open to students. �鶹��Ժ, staff and faculty can make referrals for students.

Anthem Gold Student Health Insurance Plan (SHIP): �鶹��Ժ enrolled in CU Boulder’s Anthem Gold Student Health Insurance Plan (SHIP) have access to comprehensive medical, mental health and prescription coverage, including 100% coverage for in-network mental health visits. Services are open to enrolled students.

CU Health Insurance Plans: All CU employee health plans include one free preventive mental health care visit per plan year for employees and covered dependents. Plans also offer coverage for mental health specialists that are in-network. For specific plan information, please consult the Employee Services website. Services are open to staff and faculty.

Additional support

Suicide prevention resources: Health and Wellness Services has put together information to help you talk openly about suicide, support someone you’re concerned about, attend mental health training sessions and get support if you or someone you know is considering suicide. Services are open to students, staff and faculty.

Thriving Campus: Need help finding a mental health provider in the community? Thriving Campus can help you find and connect with local providers based on your needs, insurance coverage and more.

Mental Health First Aid: CU Boulder offers free Mental Health First Aid training to students, staff and faculty. During this training you will learn about risk factors and warning signs, engage in experiential activities and learn about evidence-supported treatment and self-help strategies. Trainings are open to students, staff and faculty.

WellCU: CU Boulder students can sign up for a free WellCU program to learn about mental health and well-being. Topics include trauma response, suicide prevention, self-care and more. �鶹��Ժ who complete all five modules will receive a non-degree certificate. WellCU is open to students.

Supporting Student Resiliency: The Supporting Student Resiliency Professional Development Series provides CU faculty and staff with concrete skills to better support students. Sessions focus on areas critical to student retention and success. Faculty and staff can attend any individual session or attend all three sessions to receive a non-degree certificate. The series is open to staff and faculty.

Red Folder: Red Folder provides a quick reference guide to help staff, faculty and families recognize, respond to and refer students who are experiencing distress. Red Folder is open to staff and faculty.

Watching someone struggle with their mental health can be difficult. Here are some common symptoms of depression and ways to help a loved one who may be struggling.

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Mental health: 3 tips for supporting yourself, colleagues and students

Anonymous — Thu, 26 Jan 2023 17:13:22 +0000

Mental health: 3 tips for supporting yourself, colleagues and students Anonymous (not verified) Thu, 01/26/2023 - 10:13

Personal circumstances, mental health conditions and other stressors can impact how people show up at work, at home and in the classroom. Here are some tips for supporting yourself, your coworkers and your students who may be struggling.

Supporting yourself

If something feels off, don’t ignore it. When we don’t feel like ourselves, it’s usually a good indication that we need to reprioritize our mental health. Here are some tips you can use to support yourself through tough times.

1. Brush up on the basics

When life gets stressful, it can be easy to forget to address our most basic needs. Take some time to reflect on what you need and try to meet that need throughout the day. Keep in mind that your needs may change from day-to-day or hour-to-hour. Here are some examples to get you started.

Hunger

If you forget to eat, feel hungry throughout the day or struggle with grogginess or are irritable, it may be a good idea to pack some snacks with you when you come to campus. You may also want to carry a water bottle and set reminders to eat and stay hydrated. This will reduce the chances that you forget or simply put it off.

Sleep

Aim to get at least seven to nine hours of sleep each night. It can be helpful to establish boundaries around work, electronics, doing assignments in bed and other habits that keep you up at night. Instead, focus on creating a nighttime routine that can help you unwind and prepare for a restful night of sleep.

Movement

Staying active and moving our bodies not only helps promote physical health, but it can also be a great way to relieve stress. Make time for movement by taking a walk outside, stretching, going to the gym or joining a fitness class. Don’t worry, you don’t have to commit to a full workout. 10 to 15 minutes of activity is a good starting point.

Socializing

Whether you consider yourself to be an introvert or extrovert, socializing and spending time with people you care about is important for your mental health. Try to schedule time with friends each week, even if it’s a brief coffee break or a short walk together. Remind your friends that even if you all feel overwhelmed, you can decompress together.

Free self-care workshops

Wellness Wednesday workshops are available for staff and faculty to engage in self-care activities, learn about campus resources and build community. Themes rotate regularly, allowing participants to come and go as they please.

Learn more about Wellness Wednesdays

2. Be ‘unproductive’

Pressure to perform, meet expectations or reach certain goals at work and home can send us into overdrive when it comes to our productivity. However, being ‘unproductive’ has benefits, too. For instance, downtime can help us relieve stress and avoid burnout. It can also help us become ‘unstuck’ if we are having a hard time solving a problem or navigating difficult times.

Try to carve out some time each day to do something completely unrelated to work, care tasks or other responsibilities. If you have an hour, great! If not, 15 to 20 minutes may feel more manageable right now. It can be helpful to come up with a list of activities you can do. For instance, you may want to read a book for pleasure, listen to a new podcast series, cook your favorite meal, visit a new hiking spot or enjoy a long bath to unwind. Keeping your list handy will help you easily choose activities without feeling even more overwhelmed.

3. Set healthy boundaries

Be honest with yourself about what you can and can’t do. This may not be the best time to take on additional work or responsibilities beyond what you already have on your plate. If things come up, practice saying “no” and being protective of your physical, emotional and mental resources so you can keep the commitments you’ve already made to yourself and others. It’s also important to remind yourself that you’re doing the best you can with the resources, energy and time that you have.

You can connect with these resources for additional support:

Faculty and Staff Assistance Program (FSAP)

FSAP provides mental health services for all CU staff and faculty. Employees can receive short-term counseling with a licensed therapist, including individual, family or couples counseling. They also provide free workshops and groups that cover a variety of topics, including healthy living, parenting, financial wellness and more.

Office of Victim Assistance (OVA)

OVA offers free and confidential services for all CU students, staff and faculty who have experienced or witnessed a traumatic event. OVA advocate counselors specialize in providing trauma-focused counseling and advocacy, which provides additional support when navigating various complex systems and understanding your rights and options.

AcademicLiveCare (ALC)

ALC is a free telehealth platform that allows you to schedule medical and mental health appointments virtually. Through this program, you can see board-certified healthcare professionals from your home, office or anywhere you go. All you need is a smartphone, computer, tablet or other mobile device.

Note: This program is open to all CU employees and does not use health insurance benefits.

Employee Wellness

Health and Wellness Services has a variety of services and resources available to support CU Boulder staff and faculty. These resources can also be used to refer colleagues, including mental health, physical health and educational opportunities.

Supporting your colleagues

It can be hard to get work done when your mental health is faltering. It can also be difficult to watch a colleague or coworker struggle. Here are some tips you can use to support those you work with.

1. Address your concerns

Mental health can carry stigma, especially in the workplace. This means a colleague may not feel comfortable approaching you when they are struggling. Here are some signs to watch out for that may indicate that someone is experiencing distress.

Change in appearance, such as hygiene, grooming and sudden weight change
Depressed or lethargic mood
Sudden decline in quality of work, missed deadlines or tardiness
Unusual or disproportionate response to events or stressors
Lashing out, irritability or other disruptive behaviors

If you notice these behaviors, consider approaching your colleague privately to let them know you’re worried about their well-being. Using “I” statements can be a helpful tool to express your concerns.

Here are some examples:

“I’ve noticed that you’re struggling to meet deadlines on projects and this is not typical of you. Would you be open to discussing ways that I might be able to support you right now?”
“I’ve noticed you’ve been less engaged in meetings than usual. I value your voice and presence in our meetings. Has there been anything impacting this that I can support you on?”
“I’ve noticed that you haven’t been responding to emails or requests to meet, and I’m worried about you. How are things going?”

Listen to your coworker’s response and ask clarifying questions if needed.

2. Show your support

Listen without judgment or advice. Listen to your coworker as they tell you about their experience or emotions. Avoid passing judgment or giving them advice about what they should do. Instead, focus on sitting with them and being there for them.
Acknowledge their feelings. If someone expresses difficulties, acknowledge their feelings and let them know that you hear them.
Ask what would be helpful. It can be tempting to give advice to a colleague who is struggling. However, it’s important to ask that person what they need or what would be helpful for them. This may look different for everyone. For instance, they may need to speak with their supervisor about taking time off or delegating work tasks to other members of the team. It’s also normal for people to not know exactly what they need. If that’s the case, set up another time to talk or check in with them later, so they have time to think about what could be helpful.

3. Connect them with resources

If your coworker or colleague is struggling with mental health concerns, including stress, depression, anxiety or other forms of distress, you may want to refer them to resources on and off campus.

Here are some resources that are available for staff and faculty:

Faculty and Staff Assistance Program (FSAP)

Office of Victim Assistance (OVA)

AcademicLiveCare (ALC)

ALC is a telehealth platform that allows you to schedule medical and mental health appointments virtually. Through this program, you can see board-certified healthcare professionals from your home, office or anywhere you go. All you need is a smartphone, computer, tablet or other mobile device.

Note: This program is open to all CU employees and does not use health insurance benefits.

Employee Wellness

Supporting your students

Faculty and staff can be the first people to notice when a student is going through a tough time. Here are some tips for supporting students who may be struggling with mental health or other concerns.

1. Watch for signs of distress

Changes in behavior, appearance or demeanor can be a good indicator that a student may be facing challenges with mental health or other circumstances. Here are some signs to watch for.

Academic

Sudden decline in quality of work and grades
Disturbing content in writing or presentations
Classroom disruptions
Consistently seeking personal rather than professional advice
Multiple requests for extensions or special considerations (a change from prior functioning)
Doesn't respond to repeated requests for contact or meetings
Academic assignments dominated by themes of extreme hopelessness, helplessness, isolation, rage, despair, violence or self-harm

Physical

Self-disclosure of personal distress like family problems, financial difficulties, assault, discrimination or legal difficulties
Unusual or disproportionate emotional response to events
Excessive tearfulness, panic reactions
Verbal abuse like taunting, badgering or intimidation
Expression of concern about the student by peers

Psychological

Self-disclosure of personal distress like family problems, financial difficulties, assault, discrimination or legal difficulties
Unusual or disproportionate emotional response to events
Excessive tearfulness, panic reactions
Verbal abuse like taunting, badgering or intimidation
Expression of concern about the student by peers

Safety risk

Verbal, written or implied references to suicide, homicide, assault or self-harm behavior
Unprovoked anger or hostility
Physical violence like shoving, grabbing, assaulting or use of a weapon
Stalking or harassing
Communicating threats or disturbing comments in person or via email, text or phone call

2. Talk privately about your concerns

Once you recognize a student in distress, take the time to let the student know that you have noticed changes. Listen to their concerns and offer your help. Acknowledging their distress and giving your support may increase the chances of the student seeking help.

Start by using “I” statements to effectively voice your concerns and describe what you have been seeing. Also, try to avoid yes or no questions. Focus on asking open-ended questions that allow the student to express themselves.

Here are some examples:

“I’ve noticed that your grades and quality of work have started to drop. I know that’s not like you and I wanted to check in to see how you’re doing.”
“I’ve noticed you’ve been more reserved and less engaged in class recently. What do you think might be going on?”
“I’ve noticed you haven’t been responding to my emails and requests for us to meet, and I’m worried about you. How are things going for you?”

Listen to your student’s response and ask clarifying questions if needed. Do not respond with judgment and avoid saying things like “everything will be alright.” We do not want to over promise an outcome. Instead, listen and refer the student to resources when necessary.

3. Make a referral

It’s okay to be unsure if the student needs help. The severity of a student’s distress may be unclear, or you may be concerned about a student and don’t know how to move forward. The best way to help those students is by consulting about the situation and referring them.

Here are some referral options:

Student Support and Case Management (SSCM)

SSCM provides individualized support to students who may be struggling. SSCM case managers connect students with campus partners, community resources and support systems, while also building a trusting relationship and coaching them toward self-advocacy.

How to refer:

Fill out the online referral form.
Call SSCM at 303-492-7348.
Email the department at sscm@colorado.edu.

Embedded health and wellness liaisons

Health and Wellness Services has embedded liaisons in each college/school to support students, staff and faculty. Liaisons provide clinical and non-clinical support, work with students to address their needs, connect staff and faculty with training opportunities and connect students to campus resources.

How to refer:

Staff and faculty can meet with their designated liaisons or refer students directly to programs.

Mandatory reporting

In addition to referring a student to resources, any sexual misconduct, intimate partner abuse (including dating and domestic violence), stalking, protected-class discrimination or harassment, or related retaliation must be reported to the Office of Institutional Equity and Compliance (OIEC).

For questions regarding mandatory reporting, please contact OIEC at 303-492-2127.

Red Folder

Red Folder provides information that can help staff and faculty recognize signs of distress, respond to different situations and refer students to appropriate campus resources. This site can be particularly helpful if you’re not sure what level of support a student needs.

Basic Needs Center (BNC)

The BNC provides essential resources to students who may be facing food insecurity, housing issues and other concerns. They collaborate with on-campus and community partners to coordinate care and resources. They also provide education on navigating local and national resources in addition to supporting students in emergency situations.

How to refer: You can direct students to complete the Basic Needs Center Intake Form.

Follow @CUHealthyBuffs on social for more tips, events and activites.

Personal circumstances, mental health conditions and other stressors can impact our mental health. Learn how you can best support yourself, your coworkers and your students.

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4 things to do if you’re concerned about your student

Anonymous — Mon, 05 Dec 2022 20:18:41 +0000

4 things to do if you’re concerned about your student Anonymous (not verified) Mon, 12/05/2022 - 13:18

While we all want our students to have a positive college experience, many students may find themselves facing circumstances they weren’t expecting. Major life events like hospitalization, mental health concerns, loss of a loved one and relationship troubles can happen unexpectedly and throw students off course.

Family members are often in a position to identify when their student is in distress and may be the first point of contact for advice or support. If you are concerned about your student, here are a few things you can do to support them.

#1 Look for signs of distress

The first step in supporting a student who may be struggling is to understand and identify potential signs of distress. Some common signs to be aware of are listed below. Keep in mind that this list is not all-inclusive and students may not always present themselves in these ways. Trust your instincts.

Behavioral changes

Significant changes in academic performance, poor grades, conduct issues at school
Unusual or increased spending, financial issues
Strange or bizarre behavior indicating loss of contact with reality
Rapid speech or manic behavior
Depressed or lethargic mood or functioning
Verbal abuse like taunting, badgering or intimidation

Physical changes

Significant weight changes, illnesses or injuries
Marked changes in physical appearance like poor grooming or hygiene or sudden changes in weight
Observable signs of injury like facial bruising/cuts or self-harm
Significant illnesses or injuries
Visibly intoxicated or smelling of alcohol or marijuana, increased or unusual substance use

Emotional & personality changes

Your student feels like a “different kid” when they come home
Isolation, major mood swings, bizarre or out of control behavior
Self-disclosure of personal distress like relationship problems, financial difficulties, assault, discrimination or legal difficulties
Unusual or disproportionate emotional response to events
Expression of concern about your student from friends, roommates, instructors or other family members

Safety risk

Verbal, written or implied references to suicide, homicide, assault or self-harm behavior
Unprovoked anger or hostility
Physical violence like shoving, grabbing, assaulting or use of a weapon
Stalking or harassing (these behaviors may be done toward your student or your student may be participating in these activities)
Communicating threats or disturbing comments in person or via email, text or phone call

#2 Talk to your student about your concerns

Let your student know that you’ve noticed changes and that you’re here to help. Acknowledging their distress, expressing your concerns and offering to explore resources with them can have a positive impact on your relationship and may increase the likelihood that your student seeks support. Here are a few things to keep in mind when approaching your student.

Find a good time to talk

Initiating an important conversation with your student can be difficult. You can set yourself and your student up for success by choosing a quiet space to talk, finding a time that works for both of you, explaining why you want to have this conversation and sharing what you hope will come of it.

Use “I” statements to express your concerns

When talking with your student about your concerns, it’s important to describe what you’ve noticed and let them know that you care about them. Using “I” statements can help you share this information with your student in an effective way. Here are some examples:

“I’ve noticed that you’ve been drinking/smoking more than you used to, and I wanted to check in to see how you’re doing.”
“I’ve noticed that you aren’t spending as much time with your friends, and I wanted to make sure you’re doing okay.”
“I’ve noticed that you’ve lost significant weight since I last saw you, and I am worried about you.”

Ask open-ended questions

Try to avoid yes or no questions that can be easily answered or dismissed. Instead, focus on asking open-ended questions that allow your student to express themselves and provide details that can help you evaluate the situation. For instance, you can ask things like:

Can you tell me a little bit about how the fall semester went for you?
What are some of the things you are currently struggling with?
It seems like things at school may not be going as well as you expected. What do you think might be going on?

As you ask these questions, try to listen to your student’s response and ask clarifying questions if needed. It’s also important to listen, acknowledge and validate your student’s experience without offering judgment or advice.

Avoid overpromising

When we have difficult or uncomfortable conversations, it can be easy to overpromise how things will turn out or provide general answers to move the conversation along. However, it’s important to avoid saying things like “everything will be alright” and “I know exactly how you feel.”

Instead, try to focus on letting your student know that you appreciate their willingness to talk to you about issues they’re facing. This is also an opportunity for you to reiterate how much you care for them. For instance, you may say something like, “I’m sorry to hear that. I want you to know that I am here for you and want to help you as much as I can.”

Get more tips for navigating important conversations

#3 Make a referral

There are three ways to refer a student to SSCM, including:

Filling out the online referral form.
Calling SSCM at 303-492-7348.
Emailing the department at sscm@colorado.edu.

Student Support & Case Management (SSCM) is available to provide individualized support to CU Boulder students. SSCM case managers connect students with campus partners, community resources and support systems, while also building a trusting relationship and coaching them toward self-advocacy.

It’s okay to be unsure if your student needs help. The severity of a student’s distress may be unclear, or you may be concerned about your student and don’t know how to move forward. Even if your student does not need immediate assistance, they still may be experiencing academic or personal issues and could use support.

#4 Explore additional resources with your student

Referring your student to SSCM is a great first step, especially if you don’t know what your student may need in terms of support. Here are a few additional resources that are worth exploring with your student to see what they may benefit from the most.

Counseling and Psychiatric Services (CAPS)

CAPS is the primary mental health service on campus. They provide short-term counseling, community referrals, consultations, workshops, group therapy and more. CAPS is also available to provide insight and direction for family members or loved ones who want to support their student.

Confidential resource

*Some services require students to be present in Colorado.

Office of Victim Assistance (OVA)

There may be times when your student wants to speak confidentially or hypothetically about sexual misconduct, intimate partner abuse, stalking, discrimination or harassment. OVA is a free and confidential resource that supports students through traumatic or life-changing events through short-term counseling, advocacy and more.

Confidential resource

*Some services require students to be present in Colorado.

AcademicLiveCare (ALC)

AcademicLiveCare is a free telehealth platform that allows students to schedule medical and mental health appointments virtually. Your student can use this program to see board-certified healthcare professionals from their home or anywhere they go. All they need is a smartphone, computer, tablet or other mobile device.

AcademicLiveCare can be a great option for:

Anxiety, depression or stress
Therapy and counseling
General wellness
Psychiatric medication management

Collegiate Recovery Community (CUCRC)

The CUCRC provides community, support and connection for students in recovery or seeking recovery from a wide range of behaviors. Their mission is to help develop peer-to-peer connections, support resiliency and contribute to their overall well-being through a welcoming and supportive community.

Student Conduct & Conflict Resolution (SCCR)

SCCR provides resources and support for students who are currently working through conduct issues or need support navigating conflicts with roommates, friends, family, romantic partners and instructors.

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3 things everyone should know about suicide

Anonymous — Thu, 25 Aug 2022 17:29:42 +0000

3 things everyone should know about suicide Anonymous (not verified) Thu, 08/25/2022 - 11:29

If you or someone you know is contemplating suicide, there are resources that can help.

Life-threatening emergency: Call 911 or go to your nearest emergency room.
National Suicide Prevention: 988 or 800-273-8255 (English) 888-628-9454 (Spanish)

Join Health and Wellness Services for Suicide Prevention Week Sept. 5-9

Suicide may feel like a difficult or awkward topic to bring up, especially if you’re not certain that someone is thinking about taking their own life. However, it’s important to know that talking about it, even if the conversation is brief, can reduce shame and encourage someone who is struggling or at risk to seek out support.

Here are three things everyone should know about suicide.

1) There is no one cause of suicide

While mental health conditions like depression are often associated with suicide, it’s important to know that there is no one cause of suicide. In fact, people may contemplate or attempt suicide for a number of different reasons.

Suicide impacts individuals and communities across all categories of age, gender identity, race, ethnicity, sexual orientation, religion and socioeconomic status. While suicide can impact anyone, some populations like LGBTQ+ individuals, young adults and veterans are at a higher risk.

Here are a few risk factors that may increase the chance that someone attempts to take their own life.

Note: It’s important to know that the presence of any of the following factors doesn’t necessarily mean someone is considering suicide. The more factors that are present for an individual, the higher the risk may be.

Interpersonal factors

Loss of a support system (e.g. moving away, transferring schools or jobs, coming out, etc.)
Significant personal losses (e.g. death of a loved one, eviction, unemployment, etc.)
Exposure to suicidal behaviors by others, such as friends, family or celebrities
Experiences of abuse, neglect or trauma

Environmental factors

A personal crisis, especially if it increases a person’s sense of isolation or impacts self-esteem (e.g. breakup or divorce, academic or professional setback, etc.)
Access to lethal means (e.g. firearms, drugs/medications, etc.)
Prolonged stress (e.g. bullying, harassment, relationship problems, abuse, etc.)

Health factors

Preexisting or acute onset of mental health conditions (e.g. depression, anxiety, psychosis, etc.)
Substance use disorder(s)
Previous suicide attempt(s)
Illnesses or medications that cause changes in mood
Serious health conditions (e.g. chronic health conditions, pain, disability, etc.)
Traumatic brain injury

2) Many suicides can have warning signs

People who are experiencing suicidal thoughts may exhibit one or more warning signs before acting on those thoughts. Some may disclose their intent to a loved one before acting, such as confiding in a friend or family member while others may provide more subtle hints.

In some cases, people exhibit signs in one area of their lives but not in another, so increasing the number of people who are aware of these signs increases the likelihood that we can notice when a person is in distress and get them connected to support. It’s also important to know that not everyone discloses their intent to die by suicide before they act on it. It is not your fault if you “miss” the signs. Chances are, they may not have been there.

If you’re concerned that someone may be at risk of harming themselves, listen to your instincts. Here are a few things to watch out for if you are concerned that someone may be at risk of committing suicide.

Comments

Someone may talk about worrying things like:

Killing themselves
Feeling hopeless
Having no reason to live
Being a burden to others
Feeling trapped or helpless
Unbearable pain or suffering

Behaviors

Someone may behave in new or unusual ways, especially if it is related to a painful event, loss or change:

Increasing their use of alcohol or drugs
Withdrawing from regular activities
Isolating from friends or family
Sleeping too much or too little
Giving away possessions
Aggression or outbursts of emotion, including crying fits
Fatigue
Researching ways to end their life
Engaging in reckless or dangerous behaviors (e.g. speeding, adrenaline-chasing, etc.)

Feelings

Someone may display one of more of the following moods or emotions:

Depression
Anxiety
A loss of interest
Irritability
Humiliation/shame
Agitation/anger
Relief/sudden improvement
Numbness
Lack of motivation or shut down

3) Suicide is preventable

If you are concerned that a friend, family member, classmate or loved one is at risk of harming themselves or committing suicide, there are ways to help someone find support.

Talk about your concerns

If you’re worried someone may be at risk, find a time to speak with them privately about your concerns. Listen to their story without judgment, and let them know you care about them. If you’re unsure if they have contemplated suicide, ask them gently and directly. For instance, you can say something like, “It sounds like you’ve been going through some tough times lately, and I want to make sure you’re okay. Are you having thoughts of suicide, or are you thinking of killing yourself?” Asking about suicide directly communicates that we’re okay having a deeper conversation with the person about how they’re really doing.

If they say they have thought about suicide or are actively considering suicide, take them seriously. Stay with them to ensure that they are safe. You may need to help identify and remove potential means of suicide from their possession such as drugs/medications or firearms. Connect with crisis support services on their behalf.

Manage your emotions

Bringing up suicide and talking about it can be a nerve-wracking experience, especially if someone tells us they have considered suicide. Prepare yourself before starting the conversation, so you can manage your own emotions. When we project our own fears or anxieties, it can cause the other person to shut us out or become more distressed. Take a moment to calm yourself before approaching the person you’re worried about. Remember to reiterate your care and concern.

Follow up

If you know someone who is struggling, even if they are not considering suicide, it’s important to follow up with them. Check in on them to see what they need, how they’re doing and how you can support them. You can send them a text, give them a call or invite them to hang out and catch up.

Instill hope

If you know someone who is struggling, let them know there are resources available to help and things can get better. Don’t hesitate to call CAPS (303-492-2277) for help if you’re worried about someone’s safety.

Note: Suicide can raise difficult questions for friends and family members who are left behind. Loved ones may ask themselves: What did I miss? What could I have done?

While some people exhibit one or more warning signs before acting on suicidal thoughts, others may die by suicide without advanced warning. It is important to remember that someone’s decision to take their own life is not a reflection on their loved ones.

Here are some resources that are available to help students, staff and faculty memebrs who are struggling with mental health concerns or thoughts of suicide.

Configure

 If you or someone you know is threatening to imminently kill or harm themselves, call 911 and request emergency mental health support.

Resources for students

Welfare checks

On campus: CUPD 303-492-6666
Off campus: Boulder Police 303-441-3333

Emergency/urgent resource

Crisis services

If a student is in need of urgent or same-day support, Counseling and Psychiatric Services (CAPS) provides crisis support 24/7. Call 303-492-2277 to connect with a triage counselor.

Urgent resource

Student Support and Case Management (SSCM)

SSCM provides support for students throughout their time at CU Boulder. They are here to help students identify issues and appropriate resources. They also work collaboratively with students to develop an action plan.

Urgent resource

Let’s Talk

If a student is not currently suicidal but may be struggling, Let’s Talk is a great way to get connected with support services. They can meet one-on-one with a counselor for a confidential consultation that can help them gain insight and connect with additional resources on campus.

Workshops

If a student is not currently suicidal but may be struggling, workshops are a great way for students to learn coping skills related to anxiety, stress and other painful emotions. Workshops are available throughout the week and are covered by the student mental health fee.

Office of Victim Assistance (OVA)

OVA provides free and confidential information, consultation, support, advocacy and short-term counseling services for students, grad students, faculty and staff who have experienced a traumatic, disturbing or life-disruptive event.

Resources for staff and faculty

Faculty and Staff Assistance Program

FSAP provides free short-term counseling to CU Boulder staff and faculty. All FSAP providers are trained as generalist counselors and are equipped to help you navigate a wide range of personal- and work-related issues.

Available to staff and faculty

Crisis services

If you or a colleague is in need of urgent or same-day support, call the National Suicide Hotline at 988 or 800-273-8255 (English) or 888-628-9454 (Spanish).

Available to staff and faculty

Office of Victim Assistance (OVA)

Available to staff and faculty

Student Support and Case Management (SSCM)

SSCM provides individualized support to students. SSCM case managers connect students with campus partners, community resources and support systems, while also building a trusting relationship and coaching them toward self-advocacy.

Student referrals

Health and Wellness liaisons

CU Boulder colleges and schools have access to dedicated teams of liaisons from Counseling and Psychiatric Services, the Office of Victim Assistance and Health Promotion.

Student referrals

Red Folder

Red Folder provides information on how to recognize signs of distress, tips for responding and how to refer a student to the appropriate campus resources.

Student referrals

Talking about suicide can reduce shame and encourage someone who is struggling or at risk to seek out support. Here are three things everyone should know about suicide and how to start a conversation.

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Staff and faculty: Tips for talking about suicide

Anonymous — Wed, 30 Mar 2022 06:00:00 +0000

Staff and faculty: Tips for talking about suicide Anonymous (not verified) Wed, 03/30/2022 - 00:00

The end of the semester can be a difficult time for students. Added pressure to perform well, meet expectations or reach certain milestones can negatively impact the mental health of many. College students are at increased risk for suicide, especially during high-stress times of the year. Talking about suicide, even if the conversation is brief, can encourage people who are at risk to seek support.

Here are some tips for staff and faculty who are concerned that a student may be struggling or thinking about suicide.

Know the warning signs

While suicides may take us by surprise or feel unexpected, there can be subtle or more obvious signs that precede suicidal behaviors. Knowing potential warning signs and ways to intervene can dramatically reduce the risks of suicidal behaviors.

Here are some signs to watch out for:

Sudden changes in academic performance (e.g. cutting class, missing assignments, etc.)
Being unable to sleep or sleeping all the time (including in class)
Talking or writing about death, dying or suicide
Neglecting their appearance or hygiene

Increased alcohol or other drug use
Withdrawing from friends, family or peer groups
Engaging in violent or self-destructive behaviors
Expressing feelings that life is meaningless or there is no reason to live
Acting recklessly or engaging in risky behaviors

Feeling desperate or trapped, like there is no way out
Feelings of hopelessness
Noticeable decline or worsening of mental health conditions (e.g. depression, anxiety, bipolar disorder, etc.)
Giving away possessions

If you notice these warning signs, there are ways you can support students and help them connect with resources.

Red Folder is a great tool for faculty and staff that walks you through the steps of recognizing concerning behaviors, reaching out to students and referring them to additional resources.

Share your concerns

If you’re concerned about a student and feel comfortable talking with them, gently share what you’ve noticed and your desire to help. Try to arrange a time to meet with them privately to discuss your concerns. It can be helpful to provide concrete examples of behaviors that you’ve noticed. For instance, you may say “I’ve noticed you’ve been struggling to keep up with assignments recently” or “I’ve noticed that you haven’t been spending as much time with others in class.” Acknowledging their distress can help open the door for conversation.

If you’re not comfortable approaching a student with your concerns, consider filling out an online referral for Student Support and Case Management. Their office can reach out to students to follow-up and provide additional support. You can also reach out to the health and wellness liaisons within your college for additional support.

Ask the question

When talking with students, don’t be afraid to ask directly about suicide or self-harm. Contrary to what we may think, talking about suicide directly isn’t going to plant the idea in their head. If they have been thinking about suicide or self-harm, asking them about it can be a relief and an opportunity for them to talk about it more openly.

When you ask, express your care by saying something like “I’m asking because I care. Are you thinking about suicide?” If they aren’t, they’ll let you know. Asking students, even if they aren’t thinking about suicide, lets them know that it’s okay to talk about it in the future if things change. If they are thinking about suicide, it’s likely time to help them connect with mental health resources on campus.

Listen

Listen to students without judgment, and resist the urge to give them advice. It’s important to understand our students’ pain and what they’re experiencing. Keep in mind that suicidal behaviors are often short-term and situation-specific. In many cases, suicide ideation is an attempt to control or manage significant pain. When the pain subsides, suicide ideation often dissipates with it. However, understanding the source of our students’ pain (e.g. academic pressures, mental health concerns, etc.) can help us better support them and connect them with resources.

Manage your emotions

Talking about suicide can be challenging, especially if a student says they are considering committing suicide. It’s important to notice your own emotional response and seek support if needed. If students pick up on our own distress or anxiety when discussing the topic of suicide, they may feel like we are not able to handle what they have to tell us and may shut us out. Instead, try to reiterate your care and concern. Let them know that you are there for them and you want them to be okay.

Instill hope

Let students know that there are resources available to help them and things can get better. Here are some on-campus resources that are available to help students who are struggling with mental health concerns or thoughts of suicide.

 If you or someone you know is threatening to imminently kill or harm themselves, call 911 and request emergency mental health support.

Resources for students

Welfare checks

On campus: CUPD 303-492-6666
Off campus: Boulder Police 303-441-3333

Emergency/urgent resource

Crisis services

If a student is in need of urgent or same-day support, Counseling and Psychiatric Services (CAPS) provides crisis support 24/7. Call 303-492-2277 to connect with a triage counselor.

Urgent resource

Student Support and Case Management (SSCM)

Urgent resource

Let’s Talk

Workshops

Office of Victim Assistance (OVA)

Resources for staff and faculty

Faculty and Staff Assistance Program

Available to staff and faculty

Crisis services

If you or a colleague is in need of urgent or same-day support, call the National Suicide Hotline at 988 or 800-273-8255 (English) or 888-628-9454 (Spanish).

Available to staff and faculty

Office of Victim Assistance (OVA)

Available to staff and faculty

Student Support and Case Management (SSCM)

Student referrals

Health and Wellness liaisons

CU Boulder colleges and schools have access to dedicated teams of liaisons from Counseling and Psychiatric Services, the Office of Victim Assistance and Health Promotion.

Student referrals

Red Folder

Red Folder provides information on how to recognize signs of distress, tips for responding and how to refer a student to the appropriate campus resources.

Student referrals

The end of the semester can be a difficult time for students. Here are some tips for staff and faculty who are concerned that a student may be struggling or thinking about suicide.

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Tips for talking about and preventing suicide

Anonymous — Wed, 30 Mar 2022 06:00:00 +0000

Tips for talking about and preventing suicide Anonymous (not verified) Wed, 03/30/2022 - 00:00

The end of the semester can be a difficult time. Added pressure to perform well, meet expectations or reach certain milestones can negatively affect our mental health. Talking about suicide, even if the conversation is brief, can encourage friends and peers who are at risk to seek support.

Here are some tips you can use if you’re concerned that a friend, roommate or classmate may be struggling or thinking about suicide.

Know the warning signs

Here are some signs to watch out for:

Withdrawing from friends, family or peer groups
Neglecting their appearance or hygiene
Sudden changes in academic performance (e.g. cutting class, missing assignments, etc.)
Noticeable decline or worsening of mental health conditions (e.g. depression, anxiety, bipolar disorder, etc.
Acting recklessly or engaging in risky behaviors
Engaging in violent or self-destructive behaviors
Increased alcohol or other drug use
Being unable to sleep or sleeping all the time (including in class)
Talking or writing about death, dying or suicide
Expressing feelings that life is meaningless or there is no reason to live
Feeling desperate or trapped, like there is no way out
Feelings of hopelessness
Giving away possessions

If you notice these warning signs, there are things you can do to support the person who is struggling and help them connect with resources.

Share your concerns

If you’re concerned about someone and feel comfortable talking with them, gently share what you’ve noticed and your desire to help. Try to arrange a time to meet with them privately to discuss your concerns. It can be helpful to provide concrete examples of behaviors that you’ve noticed. For instance, you may say “I’ve noticed you’ve been struggling to keep up with assignments recently” or “I’ve noticed that you haven’t been spending as much time with your friends lately.” Acknowledging their distress can help open the door for conversation.

If you’re not sure how to approach someone or start the conversation, check out Kognito. This free online program helps students practice conversational skills related to mental health and suicide prevention through role-playing and simulations.

If you’re not comfortable approaching someone with your concerns, consider filling out an online referral for Student Support and Case Management. Their office can reach out to students to follow-up and provide additional support.

Ask the question

When talking with a friend or peer, don’t be afraid to ask directly about suicide or self-harm. Contrary to what we may think, talking about suicide directly isn’t going to plant the idea in their head. If they have been thinking about suicide or self-harm, asking them about it can be a relief and an opportunity for them to talk about it more openly.

When you ask, express your care by saying something like “I’m asking because I care. Are you thinking about suicide?” If they aren’t, they’ll let you know. Asking someone, even if they aren’t thinking about suicide, lets them know that it’s okay to talk about it in the future if things change. If they are thinking about suicide, it’s likely time to help them connect with resources on campus.

Remember that you don’t have to carry the weight of someone else’s mental health or suicidal thoughts. Reach out to mental health resources for both your friend and yourself.

Listen

Listen without judgment, and resist the urge to give them advice. It’s important to understand someone’s pain and what they’re experiencing. Keep in mind that suicidal behaviors are often short-term and situation-specific. In many cases, suicide ideation is an attempt to control or manage significant pain. When the pain subsides, suicide ideation often lessens with it. However, understanding the source of someone’s pain (e.g. academic pressures, mental health concerns, etc.) can also help us better support them and connect them with resources.

Manage your emotions

Talking about suicide can be nerve-racking, especially if someone says they have considered committing suicide. However, it’s important to manage your own emotions. When we project our own fears or anxieties, it can cause the other person to shut us out or become more distressed. Instead, try to reiterate your care and concern. Let them know that you are there for them and you want them to be okay.

Instill hope

Let the person know that there are resources available to help them and things can get better. Don’t be afraid to call for help immediately if you’re worried about someone’s safety. Here are some on-campus resources that are available to help students who are struggling with mental health concerns or thoughts of suicide.

Resources for students

Welfare checks

On campus: CUPD 303-492-6666
Off campus: Boulder Police 303-441-3333

Emergency/urgent resource

Crisis services

If a student is in need of urgent or same-day support, Counseling and Psychiatric Services (CAPS) provides crisis support 24/7. Call 303-492-2277 to connect with a triage counselor.

Urgent resource

Student Support and Case Management (SSCM)

Urgent resource

Let’s Talk

Workshops

Office of Victim Assistance (OVA)

The end of the semester can be a difficult time. Here are some tips you can use if you’re concerned that a friend, roommate or classmate may be struggling or thinking about suicide.

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Questions you should ask if you're considering therapy or meeting with a therapist

Anonymous — Mon, 28 Feb 2022 17:53:35 +0000

Questions you should ask if you're considering therapy or meeting with a therapist Anonymous (not verified) Mon, 02/28/2022 - 10:53

Navigating health decisions on your own can be a stressful experience for many students. However, taking time to research your options and understand the process can help you make informed decisions.

Here are some questions to ask if…

You’re considering therapy

Meeting with a mental health professional for the first time can be daunting. Asking yourself these questions can help you better understand your current concerns and create goals if you decide to move forward with seeking therapy.

What isn’t working right now?

Ask yourself what isn’t working in your life right now. Is there something specific you’d like to address or change? For instance, you may feel depressed or unmotivated, you may have difficulty socializing or making friends, or you may feel overwhelmed by stress. Sharing these insights with a therapist can help both of you work toward the same goal and create an effective treatment plan together.

If things were better, how would I know?

As you start to identify your concerns, think about what ‘better’ might look like for you. For instance, if you are struggling with depression, ‘better’ may mean reducing or eliminating self-harm behaviors, having more motivation to get up in the morning or enjoying your hobbies again. It’s important to remember that ‘better’ can look different for everyone. It’s okay if the goals you have for yourself don’t necessarily match the expectations or goals that others have set.

What expectations do I have for a therapist?

Therapy can look different for everyone. Think through what expectations you have regarding a potential therapist. Here are some examples of thing you may want to consider:

Are you more comfortable with someone who shares your gender or identity?
Do you want someone who can provide concrete skills and tools?
Do you want someone to ask you questions and challenge you?
Do you want someone who will mostly validate your feelings and help you reflect?
Would you prefer talk therapy or are you interested in trying medication?
How frequently do you expect to see someone (once a week, once a month, etc.)?

Taking time to think about your expectations can help you find the right therapist when the time comes.

You’re looking for a therapist

Finding a good therapist can be challenging, especially if you’re trying to navigate insurance coverage, increased demand for services or other barriers. When choosing a therapist, it’s most important to find someone who is a good fit. Look for someone who you feel comfortable opening up to. It’s not unusual for clients to “shop around” and meet with a couple of different therapists in order to find the best fit. Many therapists offer free phone consultations to figure out if their services are right for you. As you start to connect with therapists, here are some questions to ask.

What is your style or method of therapy?

Different therapists may use different techniques. It’s important to ask potential therapists about their style of therapy and how they might approach your specific concerns in order to determine if they are a good fit.

Have you worked with similar clients or concerns before?

This question can help you better understand your therapist’s experience. You can ask them about how they’ve treated previous clients, what the outcomes were and how you think their skills would apply to your specific situation. Understanding how a therapist has worked with other clients can also give you insight into what you can expect from your sessions with them.

How do you handle urgent situations?

As you look for a therapist, it’s important to discuss boundaries around contact. For instance, you can ask therapists how they typically handle urgent situations and if it’s okay to contact them outside of scheduled sessions. You may also want to discuss preferred modes of contact (phone, email, text, etc.). These types of questions will give you a better understanding of how you can address crisis situations or follow up with a therapist if you have additional questions or concerns.

Support finding a mental health provider

CU Boulder has a variety of resources that can help you find and connect with mental health professionals, including:

Counseling and Psychiatric Services (CAPS)

CAPS provides brief screening appointments that allow students to meet one-on-one with a CAPS provider. You will leave your screening appointment with a plan to help manage your concerns.

Best for: �鶹��Ժ who want to know what their options are or are looking for short-term support.

Thriving Campus

If you are looking to connect with a local provider in your area, Thriving Campus can help you connect with a variety of providers based on specialization, needs and insurance.

Best for: �鶹��Ժ wanting to participate in on-going or weekly therapy who have private insurance or CU Boulder Gold SHIP.

Administrative Services

If you are currently enrolled in the CU Boulder Gold Student Health Insurance Plan (SHIP), Administrative Services can help you navigate your coverage and understand your benefits for mental health services.

Best for: �鶹��Ժ with Gold SHIP who want to understand their insurance coverage and benefits.

You’re already in therapy

Whether you’ve been in therapy before or are currently attending sessions, these questions can help you make the most of your time.

I don’t feel like things are improving. Do I need to be patient or is there something different we can try that might be more helpful?

If you feel like things aren’t improving or you’re not making meaningful progress, it may be time to discuss your options with your therapist. Ask them if it’s a matter of practicing patience or if there are other methods that may be more helpful. These questions will help you get a better understanding of your current progress and expectations. It can also help to discuss your experiences with your therapist, so they can better understand where you are now, where you want to be and what adjustments you can make together.

How will I know when I’m done with therapy?

For many people, therapy is not an ongoing, lifelong experience. You may attend therapy for a short or long period of time before stopping. You may also come back to therapy to work through existing concerns or to address new ones. Talking with your therapist about your expectations and discussing when it might be appropriate to stop therapy can help you get a better understanding of when it may be appropriate to say goodbye or take a break. Remember that it’s okay to come back to therapy if you want support in the future.

Mental health resources

Counseling and Psychiatric Services (CAPS) offers a variety of resources that can help you connect with a mental health provider or explore your options.

Workshops

Develop new coping skills to manage stress, anxiety and painful emotions. Workshops are covered by student mental health fees and are available throughout the week.

Group therapy

Join a therapy group to find confidential support and work through your concerns with the help of peers. Group therapy is covered by student mental health fees.

Screening appointments

Screening appointments provide students with the opportunity to meet virtually with a CAPS provider to help assess treatment needs and explore options.

Let’s Talk

Let’s Talk is a free service where CU Boulder students can check in via telehealth or in person for an informal and confidential consultation with a counselor. No appointment is necessary.

Let's Talk Psychiatry

Let’s Talk Psychiatry is a free service for students who are currently not taking medications to manage their mental health but would like to obtain general information about medications or psychiatric care.

Crisis support

If you or someone you know is experiencing a mental health crisis or needs urgent, same-day support, CAPS is available to provide assistance 24/7.

Whether you're considering therapy, looking for a therapist or currently in therapy, here are some questions you can ask to get the most out of your sessions.

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7 tips to beat the winter blues

Anonymous — Tue, 23 Nov 2021 18:42:27 +0000

7 tips to beat the winter blues Anonymous (not verified) Tue, 11/23/2021 - 11:42

While Colorado is known for its 300 days of sunshine, winter months can make those sunny days shorter and less frequent. For some, this seasonal shift can impact our mood, energy and outlook. Here are some tips to help you beat the winter blues.

#1 Watch for signs of seasonal affective disorder

Seasonal affective disorder (SAD) is a pattern of depression that most commonly affects people during winter months. SAD often happens as a result of the fall time change, shortened daylight hours and impacts to our routines or sleep schedules.

Symptoms of SAD include:

Low energy
Difficulty concentrating
Irritability

Changes in sleep
Changes in weight
Changes in appetite

Depressed mood
Withdrawing socially
Thoughts of suicide

#2 Lean into your relationships

Social support is important, whether you’re experiencing SAD or just feeling down.

While you may not feel like you have the energy or motivation to socialize, catching up with friends, roommates or family members can help improve your mood and energy levels. Try to make plans or schedule events that you can look forward to.

More importantly, try to avoid the urge to cancel plans at the last minute. Reaching out to trusted friends or family to let them know how you’re doing or asking for an occasional check-in with each other can help.

#3 Move your body

Oftentimes, when we think of movement, we automatically associate it with a sweat-inducing workout at the gym. However, movement can take a number of forms, and there’s no one-size-fits-all approach. Focusing on activities that make us feel good can help relieve stress, boost our mood and give us more energy.

Try to set consistent and realistic goals for yourself each week during winter months. For instance, you may commit to going on a 10-minute walk during the day, attending one fitness class per week or planning a short hike with friends on the weekends. If you need extra motivation, invite a friend or roommate to join you. Having a workout buddy can help make it easier to stick with your goals and make physical activity more enjoyable.

If you’re not sure where to start, check out this physical activity interest worksheet to figure out what activities might be most enjoyable for you.

#4 Get outside

While it may be cooler outside, winter is a great time to enjoy the outdoors. Even if you’re not a skier, there are plenty of activities to keep you busy outside during the winter months. Here are a few to try:

Snowshoeing

If you enjoy hiking in the summer, snowshoeing is a great option to enjoy your favorite trails all year round.

Sledding

When’s the last time you went sledding? Take this opportunity to enjoy a childhood favorite by visiting sledding hills nearby.

Regional attractions

Outdoor attractions like the zoo and botanic gardens are open throughout the winter. Plan a visit to enjoy a stroll around your favorite spot and catch some holiday light displays.

Build a snowman

While it may look like child’s play, building a snowman can be a great workout in the winter. Invite friends or family members to help you build your own creation after a wet snowfall.

Stargazing

Missed the daylight? Bundle up with cocoa and blankets for a night of stargazing around Boulder.

#5 Set your own pace

Between finals and the holiday rush, winter months may feel like a time to speed up and do more. However, for many of us, our bodies might actually need the opposite. Listen to your body and go at your own pace this season. If socializing gives you energy, build that into your schedule or routine. If alone time is more your speed, focus on activities that can help you relax, reflect and feel rejuvenated.

#6 Focus on self-care

It can be challenging to think of self-care ideas in the moment. Help yourself prepare for stress by creating a list of go-to self-care activities. Here are a few ideas you can try:

Walk outside for 10 minutes
Write down 3 to 5 things you’re grateful for
Buy yourself a treat to eat or drink and take time to savor it
Light a scented candle or try aromatherapy to change the mood of your room
Doodle! Give your brain a break with some unstructured creativity

Call someone you enjoy talking to or haven’t seen in a while
Take a vacation from social media or screens in general
Use your phone to go on an impromptu photo shoot around your neighborhood
Spend 10 minutes decluttering or cleaning your space

Open your blinds to let the light in during the day
Plan a vacation for yourself, even if you don’t take it
Watch a show or movie that makes you laugh
Explore volunteer opportunities or student organizations you can join on campus

#7 Reach out for support

If your symptoms persist for more than two weeks or are worsening, it may be time to seek out additional support. Here are some resources to help:

Mental health crisis support

If you or someone you know needs same-day crisis or urgent support, please call Counseling and Psychiatric Services (CAPS) at 303-492-2277 for 24/7 support. Calling ahead allows CAPS providers to triage your concerns and help address them more quickly.

Let’s Talk

Counseling and Psychiatric Services (CAPS) provides free drop-in services through Let’s Talk. Counselors are available in person and online to help provide insight, solutions and information about additional resources related to academics, stress, anxiety, substance use, relationships and more.

Peer Wellness Coaching

Meet one-on-one with a trained Peer Wellness Coach to set wellness goals and connect with campus resources. Coaches are available to help you create a plan to manage stress, time management, academics, sleep, relationships and more.

Ask an Advocate

Ask an Advocate counselors can help provide insight and information about rights and options related to traumatic experiences. People visit with questions about various topics, including Title IX, discrimination, sexual assault, intimate partner abuse, experiences of bias, harassment, stalking, assault, and other crimes or traumatic experiences.

Recreation Services

Relieve stress and boost your mood by getting active. You can visit the Rec Center to enjoy a workout, join a fitness class or check out trips and courses offered by the Outdoor Program. They also have personal training services, nutrition support and other wellness services available for students.

Wintertime means sunny days shorter and less frequent, which can impact our mental health. Here are some tips to help you beat the winter blues.

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Mental Health Is... Connection

Anonymous — Wed, 25 Aug 2021 06:00:00 +0000

Mental Health Is... Connection Anonymous (not verified) Wed, 08/25/2021 - 00:00

Making friends as an adult can be challenging. However, having a strong desire to connect, make friends and socialize is an experience we all share. Check out these tips to learn how to connect with others in a meaningful way.

Why connection matters for our mental health

While it may feel challenging, finding meaningful connections is important for our mental health. Socializing with our peers, mentors, friends, family and community can improve a number of areas of mental health. In fact, those who are closely connected to their friends and family tend to have lower rates of depression and suicide (including suicidal thoughts), higher self-esteem, more empathy and more trust in others. Additionally, feeling connected gives us a sense of belonging, support and purpose throughout our lives.

Here are some tips that can help you make meaningful connections now, throughout college and into the future.

1. Ease your expectations

Sometimes when we are in search of new friends, we tend to expect one person to have it all. However, it’s important to keep in mind that it’s not always realistic to expect a single person to meet all of our needs. For example, you may have a friend who is great to study with or watch sports with, while another may be better as a confidant. Managing expectations around what people are able to bring to a friendship (or relationship in general) can help us create a more robust social network that we can rely on for different things.

It’s also important to ease your expectations with yourself. Many of us may feel pressured to make as many friends as quickly as we possibly can, and that may not always be possible. Instead, remember that it’s okay if it takes time to build relationships or find the right friend group. Show yourself compassion throughout the process, and know that relationships can take practice to develop.

These practices apply in real life and on social media, too. In most cases, our social feeds only capture the highlights of someone’s life and what you see online doesn’t always show the full picture. As you scroll through your social accounts, it’s important to avoid making comparisons between yourself and the people you follow. Consider hiding or unfollowing content that impacts your mood, self-image, confidence or mental health.

2. Take advantage of opportunities for small talk

There are plenty of reasons to not like small talk. For one, it can be uncomfortable or awkward, especially if you’re on the shyer side or don’t know someone that well. However, it also offers a surprising number of benefits when it comes to forming friendships. In fact, small talk plays a significant role in paving the way for more meaningful connections.

Whether we’re talking to a casual acquaintance or someone new, small talk can help us build up to more meaningful conversations and connections. For instance, asking someone about their weekend plans may help inform us about their hobbies or interests. These insights can be helpful in moving the conversation forward. Take advantage of these moments to bond over common interests or learn more about someone by asking follow-up questions.

Small talk can also be beneficial for those of us who may feel out of practice. In many ways, it’s the perfect opportunity to practice conversation skills. Most people expect small talk to be awkward or challenging, so it’s the perfect time to test out subjects, questions and other strategies to get to know someone without the pressure of a formal conversation.

3. Work with discomfort

When we meet new people, it’s normal to feel nervous, awkward or anxious. Learning to work with and overcome those feelings is key to allowing ourselves to meet new people and develop relationships.

Physical tension: If you experience physical discomfort, practice grounding techniques such as reporting factual information about the present moment. In your head, state your name, age, today’s date, your location and other details to bring you back to the present moment.
Nervous thoughts: If you struggle with nervous or worried thoughts, consider ways that you can acknowledge and recognize these thoughts without acting on them. One way to do this is to separate yourself from your thoughts through labeling. For instance, if you are feeling concerned that the other person may not like you, try labeling it as, “I am having the thought that this person may not like me.” Separating yourself from your thoughts can be a good reminder that just because you’re having the thought doesn’t make it true. It’s okay to be yourself and let others get to know the real you.

Additionally, if you’re still experiencing stressful thoughts related to COVID-19, it can be helpful to plan meet-ups in a way that makes you feel safe and comfortable. For example, you may feel better hanging out outside or limiting your group size. Creating an environment that helps you feel more at ease is key, as it allows you to focus more energy on getting to know the people you’re with instead of focusing on those thoughts.

4. Schedule time to be social

Balancing school, work and social activities can be difficult. Setting clear boundaries for yourself can help you have a meaningful social life alongside your other responsibilities.

Scheduling time throughout the week to do something social can be helpful, especially if it feels like you have limited time or there is a lot on your plate. Whether you’re interested in joining a fitness class, book club or student organization, getting involved on campus and becoming a regular is a great way to meet new people and form friendships. In fact, the more you show up, the easier it may be to connect with other people who are regulars as well.

It’s also important to remember that it’s okay to seek out social opportunities without feeling pressured to create deep connections. Sometimes, it’s just as nice to attend an event or hang out with others for an hour before returning to your normal routine. Thinking about activities and events this way can also help alleviate the pressure that comes with trying to make friends as quickly as possible.

5. Try something new

There is no “right” way to make friends. Trying out different approaches to meet people can help you find what works best for you. Here are a few ideas to try:

Group activities

While it would be nice to get to get to know people individually, group activities can be a great alternative. For example, inviting someone to a group chat may feel less intimidating than directly asking for their number. Additionally, socializing in small groups can help reduce the pressure to engage with someone one-on-one.

Everyday conversations

Practice conversation skills during everyday interactions. This can help you feel more comfortable making conversation (and keeping the conversation going). For instance, it may be helpful to practice with a cashier or customer service representative. Ask them questions about their day and allow yourself to briefly connect.

Conversation starters

Think through some things to talk about or bring up in conversation. It may be helpful to watch others, read or increase your range of activities and experiences. Having a few go-to conversation starters can help you learn more about people and connect with them.

Share strategically

As we begin to develop new relationships, it may be better to keep our stories and answers short. It can be tempting to give details about ourselves and go in-depth when answering questions. However, it’s important to remember that giving too much information too soon can be overwhelming for some people. Keep in mind how much the other person is sharing with you and what kind of relationship you have.

Social apps

Apps can be a great tool to help you talk and get to know people in a low-pressure setting. Bumble BFF can help you find platonic connections, whether you’re looking for a workout buddy, roommate or new best friend. Patook allows you to make platonic connections with people nearby who share common interests (no flirting allowed). Finally, MeetUp is a free service that organizes online groups that host in-person events for people based on location, hobbies, causes and more. They also allow you to start groups of your own!

Connect with other Buffs and resources

There are a number of resources available at CU Boulder that can help you feel more connected, whether you’re looking to join a student group, attend social events and activities or find additional support.

Student groups and communities

There are a number of student groups on campus that can connect you with people who have similar majors, interests and hobbies. Here are just a few:

Student organizations: You can explore student organizations, leadership opportunities and upcoming events through BuffConnect.
Sport Clubs: If you’re interested in competing in intercollegiate sports, Sport Clubs is a great way to get involved. CU has over 30 teams for mens, womens and co-ed sports.
Peer mentor programs: There are a number of peer mentor programs through colleges, schools and programs at CU Boulder. These programs are designed to help students connect and support each other during their time at CU. You can also meet with a Peer Wellness Coach for more generalized support.
Living experiences: If you live on campus, there are a number of ways to get involved in your residence hall, including Res Hall events and living experiences.
Collegiate Recovery Community (CUCRC): If you’re currently in recovery, interested in recovery or are a recovery ally, the CUCRC is a great place to get connected with others through free meetings, events and activities.
Fraternity & Sorority Life: CU Boulder has a vibrant fraternity and sorority community with 28 active chapters.

Social events and activities

If you’re looking to meet new people, make friends or just hang out for a few hours, campus events and activities are a great way to get connected. Here are a few options to check out:

Rec Center: The Rec Center offers a variety of free events and programs in addition to student trips, classes and workshops for all ability levels.
Health Promotion: Health Promotion offers weekly wellness programs to help students, connect, practice self-care and work toward their wellness goals.
Student events: Student Affairs hosts hundreds of free events on campus throughout the semester, including Fri-YAY Nights, Buffs After Dark and more!
Volunteering: If you’re looking for a way to get involved in a specific cause or give back to the community, the Volunteer Resource Center has a number of opportunities open to students.
Center of Student Involvement (CSI): CSI offers a variety of events, activities and social groups for students, including trivia nights, book clubs, bowling and more.

Support services

If you or someone you know is struggling to connect on campus or feeling isolated, there are support services available to help. Here are a few options for finding support:

Counseling & Psychiatric Services (CAPS): CAPS offers a number of mental health and support services for students, including therapy groups, workshops and drop-ins through Let’s Talk.
Health Promotion: If you are struggling with finding a community, navigating campus life or need support, Peer Wellness Coaching is a great free peer-to-peer option.
International Student and Scholar Services (ISSS): ISSS is available to help international students through mentor programs, events, activities and community.
Center for Inclusion and Social Change (CISC): CISC supports all students in the exploration of their identities and creates a welcoming and inclusive space on campus that provides academic and personal growth. You can also connect with them through the Pride Office.

Making friends as an adult can be challenging. Here are some tips that can help you make meaningful friendships now and into the future.

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Suicide

When is it time to seek mental health support?

When to seek general mental health support

Resources for students

Resources for staff and faculty

When to seek urgent mental health support

When to seek emergency mental health support

Welfare checks

CUPD response team

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6 signs of depression you shouldn’t ignore

Signs of depression

1. Difficulty getting out of bed

2. Changes in sleep

3. Changes in appetite

4. Persistent irritability or mood swings

5. Difficulty experiencing joy or connection

6. Self-harm and self-injury

Supporting a fellow Buff

Campus resources

Mental health resources

Additional support

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Mental health: 3 tips for supporting yourself, colleagues and students

Supporting yourself

1. Brush up on the basics

2. Be ‘unproductive’

3. Set healthy boundaries

Supporting your colleagues

1. Address your concerns

2. Show your support

3. Connect them with resources

Supporting your students

1. Watch for signs of distress

2. Talk privately about your concerns

3. Make a referral

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4 things to do if you’re concerned about your student

#1 Look for signs of distress

#2 Talk to your student about your concerns

Find a good time to talk

Use “I” statements to express your concerns

Ask open-ended questions

Avoid overpromising

#3 Make a referral

#4 Explore additional resources with your student

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3 things everyone should know about suicide

1) There is no one cause of suicide

Interpersonal factors

Environmental factors

Health factors

2) Many suicides can have warning signs

Comments

Behaviors

Feelings

3) Suicide is preventable

Talk about your concerns

​ Manage your emotions

​ Follow up

​ Instill hope

Resources for students

Welfare checks

Resources for staff and faculty

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Staff and faculty: Tips for talking about suicide

Know the warning signs

Share your concerns

Ask the question

Listen

Manage your emotions

Instill hope

Resources for students

Welfare checks

Resources for staff and faculty

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Tips for talking about and preventing suicide

Know the warning signs

Share your concerns

Ask the question

Manage your emotions

Follow up

Instill hope