Depression

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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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)

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

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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