Coping with College
(This page was originally titled Coping with Covid.)
If you or someone you know need immediate help, call University Police at 585-245-5222, or call 911 or 211. For other immediate assistance, text "GOT5" to 741-741 for Crisis Text Line or call 1-800-273-TALK (both 24/7). For less urgent matters, you can also use the NY State Office of Mental Health COVID-19 Emotional Support Helpline 1-844-863-9314 (8 am-10 pm, 7 days/week).
Visit our Mental Health Quick Resource List for additional 24/7 hotlines, campus resources, and referral information.
- SUNY Geneseo - Counseling Services Resources
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- Students can use the student health portal myhealth.geneseo.edu to request a Counseling Services appointment.
- Support Groups
Counseling Services with other student support offices to offer specialized support groups for Students of Color and LGBTQ+. Follow the link above for more information. - RIO Program
RIO is 3-session skills-based workshop series focused on learning how to manage painful emotions. You can be referred to participate in RIO Virtual at your own pace after an initial triage appointment (in-person RIO may be available at a later date). Request an initial appointment at myhealth.geneseo.edu if you are interested in RIO. - Mental Health Quick Resource List
various on-campus and other resources, such as:
Mindfulness and Yoga for All - resources from own psychologist/yoga teacher Dr. Beth Cholette
Free Health & Wellness Apps - a vetted list of apps addressing various health, mental health, and wellness issues. - Coping with Crises and Tragic Events
We created this short article to provide information about common reactions to crises and to offer general coping recommendations.
- SUNY Geneseo - Campus-Wide Wellbeing Support Resources
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- From the Office of Academic Planning and Advising:
Academic Peer Mentors
academicpeermentors@geneseo.edu
Academic Peer Mentors are upper level students who have demonstrated an ability to learn, grow, and succeed in areas relating to academic and collegiate success - From the Office of Accessibility Services:
Geneseo Accessibility Advocates
accessibilityadvocates@geneseo.edu
Geneseo Accessibility Advocates are students familiar with the office who serve as an additional resource for their peers with disabilities - Geneseo Pathways
geneseopeeradvocacy@gmail.com
585-237-8860
peer advocacy support provided by trained student volunteers; available 8 pm-midnight, Sundays-Thursdays when classes are in session
- From the Office of Academic Planning and Advising:
- SUNY - Mental Health Resources (Mental Health is Health)
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Visit SUNY Mental Health for additional details on the resources listed below.
- SUNY Crisis Text Line - a 24/7 service
TEXT GOT5U or any message to 741-741 - Peer-to-Peer Assistance Hotline - a secure student-staffed hotline via SUNY Albany's Middle Earth program; hours of operation (when UAlbany classes are in session only) are Mondays-Thursdays, 1 pm - midnight; Fridays, Saturdays, and Sundays, 24 hours (from 1:00 pm Friday afternoons through 11:59 pm Sunday nights)
CALL 518-442-5777 or EMAIL midearth@albany.edu - QPR Training (Question, Persuade, Refer) - a 1-hour training modeled on CPR, designed to recognize a suicide crisis and connect someone to appropriate care
TRAIN for free using SUNY as the organization code, www.qprtraining.com/setup.php
- SUNY Crisis Text Line - a 24/7 service
- COVID-Specific Mental Health Resources, Quarantine Coping
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Being isolated or quarantined can be extremely stressful, especially when access to usual coping strategies is restricted. Same day counseling appointments are available via calling 585-245-5716 These online resources may also be useful.
- Quarantine Chat
Connect by phone with someone else who is stuck in isolation. - SuperBetter
SuperBetter is a tool created by game designers and backed by science; it's designed to build personal resilience:
Here are some additional ideas for taking care of yourself when you are staying home, in quarantine, or in isolation (using the acronym AT HOME):
- Ask for Help
Connect with and reach out to supportive others through text, calls, chats, or whatever other format works for you. Inform others that you are struggling and allow them to be there for you. Seek out other help resources (above) if your support system is limited. - Take Care
Take time for self-care. This includes the basics--getting enough sleep (but not too much), nourishing yourself with food, hydrating with water, showering/taking care of your body--and may also include special things you do for yourself, such as meditating. - Have a Routine
Routines tend to be comforting, especially for new, different, or otherwise uncomfortable situations; you can establish familiar patterns within the unfamiliar situation. Create a daily schedule that incorporates your self-care (above) and includes a balance of more active work versus play/quiet time. - Obtain Outdoor Time (if permitted)
Even just a few minutes outside each day can be extremely healing (see Wellness in Nature). When you are unable to be outside, expose yourself to natural sunlight via windows and make sure your indoor space is brightly lit during the daytime. - Move Your Body
Find some way to be active. Try virtual yoga with Dr. Beth, sign up for a Zoom fitness class, do jumping jacks, practice standing on one foot, try juggling, or turn on music and dance! - Explore Your Creativity
Express yourself via whatever type of creative pursuit works for you. Some examples include starting a bullet journal, developing a blog, coloring or drawing, writing or playing music, taking photographs, and trying something new to you.
- Quarantine Chat
- COVID-Specific Mental Health Resources, General Coping
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All of the resources below have COVID-specific pages as well as link to various additional options.
New York State offers NY Project Hope, a comprehensive website providing tips, activities, referrals, and more. There are sections for Connect (crisis and other resources), Talk (crisis text lines), Cope (managing emotions, dealing with grief, reducing stress), and Relax (games, breathing, meditation).
Additional resources from New York State:
- Meditation and Mindfulness Practices
offered through Headspace and free for New Yorkers - NY State Office of Mental Health COVID-19 Emotional Support Helpline
1-844-863-9314 (8 am-10 pm, 7 days/week) - Coping Circles
6-week support groups open to the public - Question, Persuade, Refer (QPR) Training
QPR teaches how to recognize signs of emotional distress or signs that someone is struggling with thoughts of suicide. Members of the Geneseo community can register for QPR by entering “SUNY” as the organizational code. - Thriving Campus
This is an online referral service that allows you to search for mental health providers in your area.
From the CDC, Myths and Facts about COVID-19 Vaccines
Manage your anxiety about the uncertainties of the pandemic by staying educated and informed.Seize the Awkward, Mental Health During Coronavirus
https://seizetheawkward.org/coronavirusThe JED Foundation, JED's COVID-19 Resource Guide for Students
https://www.jedfoundation.org/covid-19-resource-guide-for-students-teens-young-adults/Active Minds, Mental Health Amid the Covid-19 Pandemic
https://www.activeminds.org/about-mental-health/life-at-your-pace/The Steve Fund, Mental Health Providers Supporting Clients of Color
https://www.stevefund.org/From Monmouth University in NJ, Grieving Loss for Athletes (includes 99 coping skills)
https://www.monmouth.edu/counseling/documents/grieving-loss-for-athletics.pdf/From Guilford Press, The Mindful Way through Coronavirus Stress: 3 Tips from Shamash Alidina (8m video)
https://vimeo.com/423366837McLean Hospital College Mental Health Program, Self-Care During the Crisis (mental health webinars and other resources)
https://home.mcleanhospital.org/covid-19-resources - Meditation and Mindfulness Practices
General Wellness Information and Activities
- Online and Virtual Activities
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- Volunteer to help others (some in person, some virtual)
- Take a free course on "The Science of Well-Being"
- Listen to a random forest from around the world
- Look at beautiful photographs from the College's photographer, Keith Walters
- Browse the College's Photo Gallery
- Participate in a reading challenge
- Start a gratitude journal
- Write a novel with NaNoWriMo
- Write a song in 6 simple steps
- Make word clouds
- Take a knitting class
- Take painting lessons
- Learn photography
- Assemble a jigsaw puzzle
- Figure out how to solve a Rubik's cube
- Build tangrams
- Play with a digital spirograph
- Color a mandala
- Listen to ocean waves
- Take a guided tour of national parks:
Acadia National Park
Arches National Park
Badlands National Park
Death Valley National Park
Everglades National Park
Glacier National Park
Grand Canyon National Park
Joshua Tree National Park - Browse a virtual museum or zoo
American Museum of Natural History
Art Institute of Chicago
Atlanta Zoo Panda Cam
The Louvre
Metropolitan Museum of Art
MoMA (Museum of Modern Art)
National Aquarium (Baltimore)
New England Aquarium
San Diego Zoo Live Cams
The Smithsonian National Museum of Natural History - Tour Walt Disney World or LegoLand
- Take a roller coaster ride
- Watch one of IMDB's 1000 best movies of all time
- Practice the sign language (ASL) alphabet
- Play a guitar cord
- Learn chess by playing chess
- Learn how to tie a scarf 25 ways
- Learn to tie basic knots
- Do nothing for 10 minutes
- Things to Do in Western NY
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Visit our page on Things to Do in Western NY, compiled by a student and focused largely on outdoor activities. Also view this additional page on Rochester Area Community Resources (provided by Genesee Valley Institute of Psychology).
- Faculty/Staff Resources
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- Learn How to Have Difficult Conversations
Try these Conversation Starters from Seize the Awkward or use Kognito, a free online interactive course to help you practice difficult conversations (see below; both student and faculty/staff versions are available). You can also take QPR (Question, Persuade, Refer) Training, which teaches you how to recognize mental health symptoms and connect those in need of help (currently offered FREE from NYS; use the organizational code "SUNY" when setting up your account). - Focus on Faculty & Staff Well-Being
In conjunction with TLC, Dr. Beth Cholette put together a series of Wellness Wednesday resources that are featured in the Geneseo Today emails every Wednesday. You can review the archive of past themes, which include connection, slow down, be present, physical wellness, compassion, and more. - Engage in Mindful Multiple Choice
View this video recording of an interactive presentation that Dr. Beth Cholette did for TLC in December 2020. - Drop In for Weekly Noontime Yoga
Dr. Beth Cholette, is both a psychologist and a registered yoga teacher. She leads a weekly drop-in noontime yoga class on campus on Fridays, 12-1 pm in the Schrader Dance Studio (start date is 9/10/21). Students and staff practice together for a sense of support and belonging; all (bodies, abilities, ages, genders) are welcome! Bring your own yoga mat. - Take Care of YOURSELF!
View this short slide show, Self-Care (a brief guide), for tips
- Learn How to Have Difficult Conversations