Student Suicide

5 things you should do if you’re feeling homesick

Anonymous — Fri, 16 Aug 2024 06:00:00 +0000

5 things you should do if you’re feeling homesick Anonymous (not verified) Fri, 08/16/2024 - 00:00

Starting out at a new school can be difficult, especially if you are moving away from friends or family.

Here are a few strategies you can use to overcome homesickness this semester.

1. Keep a hopeful outlook

While it may not be obvious, many students feel homesick, even as transfer students. Remind yourself that it’s okay to experience homesickness, especially after you've said goodbye to your friends, family, home or routine.

It’s also important to keep in mind that homesickness is temporary. Chances are that whatever you're feeling will lessen over time as you become more familiar with campus life and the people at ŷ��ڱ��Ƶ.

Here are some tips for staying hopeful:

Set small, achievable goals, like attending one campus event or talking to someone new each week.
Remind yourself of the reasons you chose to attend ŷ��ڱ��Ƶ and the opportunities that lie ahead.
Allow yourself to feel your feelings, and then let them go.
Remind yourself that homesickness can be a sign that you have loving relationships with others, which is something to be grateful for.

2. Stay in touch

As you navigate life on campus and meet new people, it’s important to keep in touch with your friends and family back home. Even if your friends are attending different colleges or living in other cities, checking in and catching up can help you feel more connected.

If you’re struggling, reach out to someone you trust and talk through it. Leaning on people you love can help remind you that you’re not alone and that you have people you can rely on in tough times. Having a solid support system back home is important, but it also shouldn’t impede you from spending time or creating new connections here at ŷ��ڱ��Ƶ.

Here are some ways to stay connected:

Schedule regular calls or video chats with friends or families.
Exchange letters with one another. After all, who doesn’t like receiving something in the mail?
Stay connected over social by sharing your experiences (or continuing to exchange memes).
Create a group chat to keep everyone in the loop and provide collective support.

3. Establish a routine

Living independently, navigating a new place, taking on more responsibilities and juggling a potentially demanding class schedule may require you to adjust your normal routine. In fact, creating a routine, no matter how small it may be, can help ease feelings of anxiety and make life more predictable.

Here are some easy ways to add routine to your days:

Take the same route to and from your classes.
Meet up with friends, classmates or hallmates to eat around the same time.
Plan out your time for classes, studying and socializing.
Find a study spot on campus that helps you focus.
Establish a consistent laundry or cleaning schedule for your space.

4. Put yourself out there (even if it’s hard)

Making friends as an adult may seem harder than it used to be. It can feel intimidating to be vulnerable and put yourself out there. However, it's important to remember that if you're struggling to make new friends or find ‘your people' here on campus, you're not alone.

Here are a few ways you can work to put yourself out there:

Avoid relying on one person to ‘have it all.’
Stay open to making different friends for different reasons (e.g., someone who is good to study with may not be the same person who would make a good confidant).
Get together as a group if you’re nervous about hanging out with someone one-on-one.
Become a regular at events or campus activities.
Sit near the same people in your classes and join study groups.
Remind yourself that some students may be struggling to find connections, so do your best to be inclusive and invite others to tag along.

5. Connect with resources

Student events

Each semester, Student Affairs hosts hundreds of events, workshops and other opportunities to get involved. Check out upcoming opportunities to meet other Buffs and have fun on campus.

Transfer Buffs

Find resources, events and opportunities to build community with your fellow transfer students on campus.

Beyond Campus Buffs

Do you commute to ŷ��ڱ��Ƶ or live off campus? Get involved with the Beyond Campus Buffs Program to meet other students, access the Commuter Lounge and more.

Peer Wellness Coaching

Meet with a trained student to explore ways to make friends on campus, set goals, create routines and make the most of your time at ŷ��ڱ��Ƶ Boulder.

Center for Student Involvement

Check out a variety of ways to get involved, including student organizations, leadership and volunteer opportunities, events and more.

First-Generation Students Program

Join a community of first-gen students to socialize, learn about campus resources, find support and more.

Pride Office

The Pride Office supports LGBTQ+ students through community events, social spaces, resources and more.

Residence hall events

Residence halls on campus host events to help students meet their hallmates. Check with your RA to learn about upcoming events.

Starting out at a new university can be difficult, especially if you're moving away from friends or family. Here are a few strategies you can use to overcome homesickness this semester.

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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 Myŷ��ڱ��ƵHealth.

AcademicLiveCare

AcademicLiveCare provides access to free online counseling, psychiatry, nutrition and medical appointments. Students 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 ŷ��ڱ��Ƶ 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)

Students 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

ŷ��ڱ��Ƶ Crisis Services

ŷ��ڱ��Ƶ 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, ŷ��ڱ��Ƶ 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: ŷ��ڱ��ƵPD 303-492-6666
Off campus: Boulder Police 303-441-3333

ŷ��ڱ��ƵPD response team

ŷ��ڱ��Ƶ Boulder Police (ŷ��ڱ��ƵPD) 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 ŷ��ڱ��Ƶ 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 ŷ��ڱ��Ƶ’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 ŷ��ڱ��Ƶ 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. Students, staff and faculty can make referrals for students.

Anthem Gold Student Health Insurance Plan (SHIP): Students enrolled in ŷ��ڱ��Ƶ 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.

ŷ��ڱ��Ƶ Health Insurance Plans: All ŷ��ڱ��Ƶ 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: ŷ��ڱ��Ƶ 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.

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

Supporting Student Resiliency: The Supporting Student Resiliency Professional Development Series provides ŷ��ڱ��Ƶ 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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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: ŷ��ڱ��ƵPD 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 ŷ��ڱ��Ƶ 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 ŷ��ڱ��Ƶ 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

ŷ��ڱ��Ƶ 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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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

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:

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: ŷ��ڱ��ƵPD 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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Tips for navigating and coping with grief

Anonymous — Wed, 23 Mar 2022 20:23:19 +0000

Tips for navigating and coping with grief Anonymous (not verified) Wed, 03/23/2022 - 14:23

Grief encompasses all of the ways we respond to the loss of someone or something that is important to us. Grief manifests in different ways for different people, and it’s important to remember that there is no one ‘correct’ way to grieve. Whether you or someone you know is grieving, here are some tips that can help you navigate and cope with grief.

Life events that can trigger grief

There are a variety of events that can trigger grief. Sometimes, losses are concrete, such as when a loved one passes away. Other losses may feel more ambiguous, such as when we move to a new place, change majors or break up with someone.

Here are a few examples of life events that can trigger grief for students:

Death and dying

The death or impending death of a friend, family member, significant other, pet or loved one.

Serious illness

Coping with a terminal or life-altering illness or the illness of a loved one.

Divorce or separation

Life changes, like the divorce or separation of one’s parents, or other serious family conflicts.

Academic challenges

Students may fall short or not reach the level of academic success that they expected. This can include things like test scores, GPA, admission to a specific degree program or other academic milestones.

Relationship struggles

Coping with relationship problems from general conflict to abusive behaviors. This can also encompass the end of interpersonal relationships, including friendships or romantic partnerships.

Career challenges

Students may grieve the loss of their ideal career, struggles securing a job after graduation or difficulties related to financial security or debt repayment.

What does grief feel like?

People who are grieving may experience a wide range of reactions and emotions. Feelings of grief can be intense or subtle. It’s also normal for feelings of grief to surge and subside over time. Here are some common symptoms that people experience during the grieving process:

Remorse: A grieving person may become preoccupied by what they could have done differently to prevent a loss from happening or to alter the outcome of an event.
Anger: Individuals may feel a sense of injustice or powerlessness over their situation, which can lead to feelings of anger or vengeance. Loss can also threaten beliefs that we hold about ourselves or the world around us, which can lead to feelings of confusion or regret.
Denial/numbness: Sometimes people need to distance themselves from significant losses or pain. This can show up as denial or numbness around a particular event or loss.
Feeling down: After a loss, people who are grieving may experience feelings of loneliness, isolation, sadness or hopelessness. Some people may retreat or withdraw from social groups after a loss or lose interest in activities they once enjoyed, especially if they are associated with their loss.
Physical symptoms: Emotional stress and grief can also cause a variety of physical symptoms, including headaches, nausea, stomach pains, changes in appetite, insomnia and other ailments.

Learn more about symptoms of grief

Supporting someone who is grieving

Grief is often misunderstood, and it can be a tricky subject to approach, especially if someone has experienced a loss. However, there are ways that we can support ourselves and others through the process.

Ways to take care of yourself while grieving…

Take care of your basic needs. Rest, eat well and stay hydrated. For some, it may also be good to embrace physical contact (like hugs) as part of the healing process. Get more self-care ideas.
Take time to grieve. Grief can sneak up on us when we least expect it. Try to dedicate time to grieving. This will give you a structured way to get it out, while enjoying moments of peace during other times of the day.
Connect with others. Surround yourself with people who will let you experience your feelings, whether you need to cry, sit in silence or tell someone your story again and again.
Channel your feelings. Find an outlet for your feelings. Journaling can be a great way to express and externalize everything that is going on inside of you. You may also find talking to be helpful. Find what works best for you and dedicate time to working through your feelings.
Be patient. Your grief may take longer to process than you or others expect. Be patient with yourself as you work through your feelings and show yourself kindness as you move through this process.

Ways to support someone who is grieving…

Reach out. Grief can feel isolating, so it’s important to reach out to our loved ones who are grieving. Check in with them and let them know you’re thinking about them.
Help out. Offer support by helping out with household chores, meals, planning social events or other tasks that may feel overwhelming.
Listen to them. Take time to listen to your loved one and let them express their emotions. Avoid sharing judgment or advice. Instead, try to simply be there for them.
Don’t avoid the subject. If someone lost a person they were close to, don’t worry about avoiding the person’s name or bringing them up in conversation. Remember that the loss of someone doesn’t mean they should be forgotten.
Encourage them to seek support. If someone is struggling with grief or depressive feelings, encourage them to seek support. Campus resources are available for students, staff and faculty.

Resources

Student resources

Counseling and Psychiatric Services (CAPS)

CAPS offers short-term counseling, consultation services, workshops, community referrals and crisis support for ŷ��ڱ��Ƶ Boulder students and graduate students.

Office of Victim Assistance (OVA)

Peer Wellness Coaching

Health Promotion

Health Promotion offers free weekly programs that focus on self-care, community-building, stress management and more. Topic areas change weekly and events are open to all students.

Staff and faculty resources

Configure

Office of Victim Assistance (OVA)

Faculty and Staff Assistance Program (FSAP)

FSAP provides free short-term counseling for ŷ��ڱ��Ƶ Boulder employees both in person and online.

Wellness events

FSAP offers a variety of free wellness events throughout the semester that focus on self-care, community care, personal growth and support.

Grief encompasses all of the ways we respond to loss of someone or something that is important to us. Here are some tips for navigating and coping with grief.

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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

ŷ��ڱ��Ƶ 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: Students 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: Students wanting to participate in on-going or weekly therapy who have private insurance or ŷ��ڱ��Ƶ Boulder Gold SHIP.

Administrative Services

If you are currently enrolled in the ŷ��ڱ��Ƶ 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: Students 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 ŷ��ڱ��Ƶ 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 ŷ��ڱ��Ƶ 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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Ways to support yourself and each other through a traumatic experience

Anonymous — Tue, 23 Mar 2021 21:31:35 +0000

Ways to support yourself and each other through a traumatic experience Anonymous (not verified) Tue, 03/23/2021 - 15:31

Whatever you may be going through, it’s important to show yourself and others compassion as we all work to process the horrific events that took place at the Table Mesa King Soopers on Monday, Mar. 22.

Here are a few things you can do to support yourself and your fellow Buffs through these challenging times.

Supporting yourself

If you’re experiencing feelings of shock, grief, anger, stress or being overwhelmed, here are some ways to show yourself compassion now and in the coming weeks.

Set healthy boundaries with yourself and others

Boundaries play an important role in our lives, especially when we are feeling anxious or experiencing a crisis.

Setting boundaries with yourself may look like:

Limiting your consumption of news or social media
Turning off notifications when you feel overwhelmed or need to focus
Making time to engage in hobbies or focus on things that bring you joy

Setting boundaries with others may look like:

Allowing yourself to say no or walk away from situations that make you feel uncomfortable or unsafe
Asking to change the topic of conversation away from current events or other topics that negatively impact your emotional health

Don’t fight your feelings

When we experience a crisis or feel overwhelmed, it can be difficult to process our feelings and emotions. Sometimes, we may want to shut down or “turn off” our feelings. However, it’s important to acknowledge that what you’re feeling is normal, and it’s okay to feel however you’re feeling.

Journaling is a great way to explore and process your feelings. It can also help you work through your feelings and move forward in a healthy and productive way. If you’re new to journaling, try setting a timer for 2-5 minutes to write. If you don’t fill the whole time that’s okay. If you’re unsure what to write about, try one of these prompts to get you started:

Write down all of the feelings that are coming up for you. Don’t try to moderate them or judge them, simply let them flow onto the paper.
Write a letter to a loved one. What would you want them to know?
What has helped me through this process? What hasn’t?
How can I make today better than yesterday?
What am I learning about myself through this process?
How can I stay connected with friends, family, loved ones and my community?

Practice self-care

Self-care is an important process for managing our mental health, though it may look different from person to person. Remember to set realistic goals and choose activities that you will enjoy and benefit from long-term. Even if you can’t commit a significant amount of time, a few minutes of self-care a day is better than none at all. If you aren’t sure where to begin, start with the basics:

Take a shower: Showering is one way to practice basic self-care, and it allows us uninterrupted privacy to cry, sing, dance or let our emotions flood out in peace.
Open your blinds: Opening your windows and blinds can help improve your mood and brighten up your space with sunshine and fresh air.
Wash your sheets: Sleeping in fresh sheets can help bring us peace and comfort.
Move your body: Physical activity, exercise and movement can help us process stress and move through our emotions.

Health Promotion provides weekly programming and workshops to engage in self-care and stress management activities, learn about campus resources and build community.

Talk with someone

It’s okay to ask for help, even if it’s hard to do. Counseling and Psychiatric Services (CAPS) provides a number of services for students, including brief individual counseling, group therapy and e-Let’s Talk, a free service where you can meet with a counselor for a free confidential consultation through video chat. Additional campus resources are listed below.

Supporting a friend

It’s important to remember that people may respond differently, and that’s okay. If you notice a friend or fellow Buff is struggling, here are some things you can do.

Start the conversation

It can be hard to talk about our struggles, especially if it seems like others are doing okay. If you notice that someone may be going through a difficult time, reach out. Remember that we are all in this together, and everyone needs support sometimes.

Remember that when someone shares that they’re struggling, it’s important to listen to them without judging them or offering advice. Sometimes the most helpful thing we can do is sit with them through the challenging moments. Acknowledge their feelings and let them know you’re there for them. This may sound like:

“It sounds like you’re struggling a lot with that.”
“How can I help?”
“I care about you, and I’m here for you.”
“That sounds like a scary experience, and I can see why you feel that way.”

Normalize their feelings

Normalize and validate their feelings. This doesn’t mean that you’re normalizing the bad thing that happened, but instead you’re affirming that their response to it is understandable. People respond to traumatic events differently. However someone is feeling or acting is normal. This may include laughing, crying, anger, numbness or other responses.

Avoid judgment

It can also be helpful to understand and recognize your own internal judgments and how they may affect your response in this situation. Having judgment about what someone could have done differently is normal, but it’s important not to verbalize that judgment, as it can cause shame and self-blame for the person. Feeling judged won’t change what happened, and it may keep someone from seeking additional support.

Follow up

If you talk with a friend about a traumatic experience, be sure to follow up with them or check in to see how they’re doing. It can be helpful to schedule a regular call with a family member or friend to check in on a consistent basis. Let each other know how you’re doing, what is going well and what you may need support with. It can be helpful to write down a list together of who you would reach out to if you were in a crisis or felt suicidal. By doing this, you can identify people for yourself and show them that you are someone they can reach out to.

Here are a few examples of ways to check in with a friend or loved one:

“You are so important to me, and I love you. I am here for you.”
“I understand you may not be ready now, but I’m here for you if you want to talk.”
“I hope you’re doing okay. Let me know if there’s anything I can do to support you.”

Campus resources

Counseling and Psychiatric Services (for students)

Counseling and Psychiatric Services (CAPS) is here to support undergrad and graduate students who may be experiencing impacts from the recent events at King Soopers, Atlanta and other mental health concerns. Students can access crisis services by calling 303-492-2277 or visiting the CAPS Crisis Support page.

CAPS is also providing drop-in services through e-Let’s Talk, which allows you to connect with a counselor virtually for free. Due to the current influx of appointment requests, CAPS is encouraging students to call or use e-Let’s Talk if you’re not able to schedule a screening appointment right away.

Students can also build valuable skills related to stress management, mindfulness, distress tolerance, self-care, relationships and healthy living by signing up for one of CAPS’ free virtual workshops, which are available throughout the week.

Office of Victim Assistance (for students, staff and faculty)

The Office of Victim Assistance (OVA) provides free, confidential counseling, advocacy, information and referrals for all ŷ��ڱ��Ƶ community members, including undergrad and graduate students, staff and faculty. They specialize in addressing current and past life-disruptive events, including but not limited to, crime, trauma, gender-based violence, experiences of bias, harassment, discrimination, abuse and violence.

For 24/7 support, same-day appointments and consultation services, please call 303-492-8855. OVA also provides free and confidential drop-in services virtually through their e-Ask an Advocate program.

Collegiate Recovery Center (for students, staff and faculty)

The Collegiate Recovery Center (ŷ��ڱ��ƵCRC) offers free peer-to-peer support meetings and community for students, staff and faculty who are in recovery, interested in recovery or who are recovery allies. The ŷ��ڱ��ƵCRC is here to provide a space for ŷ��ڱ��Ƶ community members to connect, find support and process traumatic events in a healthy and productive way.

Don’t Ignore It (for students, staff and faculty)

Don’t Ignore It provides resources for students, staff and faculty to explore your options and learn how to help a fellow Buff in need.

Faculty and Staff Assistance Program (for faculty and staff)

The Faculty and Staff Assistance Program (FSAP) provides free, confidential counseling services for ŷ��ڱ��Ƶ Boulder faculty and staff through brief individual counseling, workshops and groups. They can also provide assistance to faculty and staff for personal and work-related concerns.

The Real Help Hotline (for faculty and staff)

View all traumatic event resources

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Student Suicide

5 things you should do if you’re feeling homesick

1. Keep a hopeful outlook

2. Stay in touch

3. Establish a routine

4. Put yourself out there (even if it’s hard)

5. Connect with resources

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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

ŷ���ڱ���ƵPD 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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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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Tips for talking about and preventing suicide

Know the warning signs

Share your concerns

Ask the question

Listen

Manage your emotions

Instill hope

Resources for students

Welfare checks

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Tips for navigating and coping with grief

Life events that can trigger grief

What does grief feel like?

Supporting someone who is grieving

Ways to take care of yourself while grieving…

Ways to support someone who is grieving…

Resources

Student resources

Staff and faculty resources

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

You’re considering therapy

You’re looking for a therapist

You’re already in therapy

Mental health resources

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7 tips to beat the winter blues

#1 Watch for signs of seasonal affective disorder

#2 Lean into your relationships

#3 Move your body

#4 Get outside

#5 Set your own pace

ŷ��ڱ��ƵPD response team

Manage your emotions

Follow up

Instill hope