Virtual Care Package
Welcome!
Counseling, Health & Wellness welcomes you to a fall quarter unlike any other. While these past few months have been filled with uncertainty, grief, tragedy, and challenge, one thing remains certain – we’re here for you! Take a moment to explore this virtual care package as part of caring for your holistic health and well-being. We’ve compiled resources, coping tools, and information to help you prepare for this new academic year. A year in which resilience, self-care, and community connection have never been more important. As part of the Western community, we’re in this together.
Be well,
Counseling, Health & Wellness Services
Welcome from Dr. Sislena Ledbetter
Welcome from Dr. Ruby Casiano
The Basics
SLEEP: Practicing sleep hygiene, getting consistent sleep, avoiding naps, etc.
PHYSICAL ACTIVITY: Move your body regularly in a way that feels right for you, such as walking, dancing, stretching, or another form of exercise.
NUTRITION: Eating consistently throughout the day and nourishing our bodies and minds.
ROUTINE: Creating structure, having a schedule, using a planner/calendar.
Tips for Coping
- Limit news consumption
- Create a dedicated workspace
- Spend time outdoors
- Find outlets for your emotions (e.g. journaling, creating, drawing, playing music, sharing, social support...)
- Engage in distraction (e.g. hobbies, Netflix, cleaning, organizing, podcasts...)
- Practice grounding yourself (e.g. meditation, prayer, mindfulness, being present...)
- Practice self-compassion
Campus Resources
Helpful Apps
Additional Resources
BIPOC Resources
- Journal Prompts for Wellness – Black Emotional and Mental Health Collective (BEAM)
- 44 Mental Health Resources for Black People Trying to Survive in This Country
Living amidst a pandemic, confronting systemic racism, and trying to live your best life is challenging to say the least. Coming to college also means you may be away from family, community, and the usual supports you rely on. Grief is a normal response to these types of stressors and traumatic events. Here are a few things to help maintain perspective and put into context what you may feeling:
We’re in a collective state of grief over the loss of: normalcy, being together, opportunities, security, expectations, loved ones, etc.
We’re responding to traumatic events and circumstances. Trauma has a direct impact on the body’s central nervous system, which is known as the fight, flight, or freeze response. Trauma can show up in many ways including: Anxiety, stress, muscle tension, trouble sleeping, irritability, apathy, depression, digestive disturbance, and avoidance to name a few.
We’re faced with so many unknowns and that is hard to accept. With uncertainty we often try to seek control, create structure, and return to what is familiar.
Helpful Resources
- How to Cope with Traumatic Events like Coronavirus
- How to Support Someone in an Abusive Relationship
- Grounding Toolkit
- Coping with Racial Trauma
- Anti-Racism Tools and Resources for Sexual and Domestic Violence Survivors, Advocates and Allies
- Supporting the Well-Being of Students of Color
- Supporting Black LGBTQ Youth Mental Health
Message from Deidre Evans, MSW, Survivor Advocacy Services Coordinator
Home is not always the safest place for everyone. During this time of remote learning and physical distancing survivors may be experiencing an increase in safety concerns and feelings of isolation. You are not alone and support is available. Everyone deserves to be treated with love, dignity and respect in their relationships. If you or someone you know is experiencing violence and abuse, support is available.
Tips for Connecting
- Mindful social media use
- Turn on your video in virtual spaces
- Call, text, FaceTime, email, send an actual letter!
- Virtual hangouts (e.g. Netflix Party)
- Spiritual and cultural practices
Message from Dr. Chris Edwards
Message from Kelsey Johnson, MA
Times like these test our ability to find meaning, purpose, and hold on to hope. We become more resilient when we look towards community and tap into our inner strengths, together. Need some help getting started? We did, too. Here’s some questions to get your wheels turning:
- What are your strengths?
- What makes you uniquely you?
- What motivates you?
- What are you passionate about?
- What are you grateful for?
Campus Resources
- Wellness Wednesdays at WWU
- CampusWell WWU
- Black and Brown Male Success Collective – Contact Brandon Joseph, Men’s Resiliency Specialist
Other Resources
BIPOC Resources
- Crisis Text Line
Text “STEVE” to 741741 to access a culturally trained Crisis Text Line counselor. - Therapy for Black Girls
- Therapy for Black Men
- Therapy for Latinx
- Black Emotional and Mental Health Collective (BEAM)
- BIPOC Mental Health Resources
Finding a BIPOC Therapist
- Multicultural Counselors (WA providers)
- InnoPsych