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
  • 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
SUNY - Mental Health Resources (Mental Health is Health)

Visit SUNY Mental Health for additional details on the resources listed below.

  • 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
Finding a Therapist Outside of Geneseo

Do you need assistance with finding a therapist back home (or elsewhere)? Go to our Off-Campus Referral Resources and scroll down to "Finding a Therapist Outside of Geneseo."  You may also wish to utilize Thriving Campus, an online referral service provided for free from New York State.

Note that Open Path Collective offers affordable in-person and online psychotherapy options in your area based on zip code. LowCostHelp.com is a national directory of affordable and sliding scale counseling services (note that there are no services in Livingston County, but other areas of NY state are available). If you are not in the United States, try the International Therapists Directory.

Various online mental health services are available as well. (Two of the most popular are talkspace.com and betterhelp.com; there are many others.) Your health insurance provider can guide you in the process of connecting with covered services.  This Low Fee Clinic in Rochester is also offering virtual, low cost services.

Need more help? Take a look at the Intensive Outpatient Program (IOP), a college student specific intervention that includes multiple extended-length individual sessions per week plus a daily 90-minute CBT/DBT skills group.  This is an all-virtual program that is available throughout New York state (also NJ, CT, MA).  Use their intake form or request more information from info@centerforanxiety.org.

COVID-Specific Mental Health Resources, Quarantine Coping

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.
COVID-Specific Mental Health Resources, General Coping

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:

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/coronavirus

The 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/423366837

McLean Hospital College Mental Health Program, Self-Care During the Crisis (mental health webinars and other resources)
https://home.mcleanhospital.org/covid-19-resources

BIPOC-Specific Mental Health Resources

The resources below are specific to Black, Indigenous and People of Color (BIPOC) communities. Information from this list was compiled in part from the pages Mental Health Resources for Black, Indigenous and People of Color (BIPOC) by Massachusetts General Hospital and the National Institute of Mental Illness (NAMI) page for BIPOC Mental Health Resources.  For additional general information, visit the Geneseo Office of Multicultural Programs and Services Resources.  (Those striving to be allies may wish to review the Get Educated Resources provided by the Geneseo Student Association.)

BIPOC Mental Health Provider Directories and Treatment Resources

Additional BIPOC Mental Health Resources

  • The Asian Mental Health Project
    Founded by Carrie Zhang, this organization exists to prevent Asian individuals from the fear and guilt that are often associated with mental illness; the project offers a safe space for Asian individuals to engage in mental health commentary that centers the needs of the Asian community.
  • Balanced Black Girl 
    This podcast also provides a Community Healing Guide that is full of mental health and self-care resources.
  • Black Emotional And Mental Health (BEAM) Collective
    A national training, movement building and grant making organization dedicated to the healing, wellness and liberation of Black and marginalized communities; includes a Tool Kits & Resources section.
  • BlackLine
    1-800-604-5841
    A space for peer support and counseling, reporting of mistreatment, and affirming the lived experiences to folxs who are most impacted by systematic oppression.
  • Black Mental Health Alliance
    Various resources, such as a Connect with a Therapist database and this list of 12 Books on Behavioral Health Written by Black People.
  • Brown Girl Therapy
    A place for those who hail from immigrant backgrounds (especially South Asians, first-gens, hyphenates, and women of color) to learn more about therapy and identity exploration; founded by writer and editor Sahaj Kohli.
  • Liberate
    A meditation app created by BIPOC folks for BIPOC community.
  • The Nap Ministry
    This organization examines the liberating power of naps and believes that rest and napping are necessary to counteract the lack of rest experienced by BIPOC individuals, which adversely impacts their physical and mental health.
  • National Alliance on Mental Illness 
    This organization offers a specific page for Black/African American individuals that includes information on statistics, barriers to health care, and resources.
  • The National American Indian and Alaska Native MHTTC
    Works with organizations and treatment practitioners to provide mental health services to American Indian and Alaska Native individuals, families, and tribal and urban Native communities to strengthen their capacity to deliver quality care.
  • Ourselves Black
    Provides Black people with information about mental health promotion and positive coping as well as resources related to mental illness and treatment.
  • POC Online Classroom, Self-Care
    A selection of readings on the importance of self care, mental health care, and healing for people of color and within activist movements. 
  • Racial Trauma Guide: 
    A virtual guide on coping with racial stressors and being an ally, developed by the Racism Pandemic Task Force and the EMPOWER Lab (Engaging Minorities in Prevention Outreach Wellness Education & Research) at the University of Georgia.
  • Red Nacional de Prevención de Suicidio
    888-628-9454 
    24-hour suicide hotline
  • Sista Afya
    Organization that provides mental wellness education, resource connection and community support for Black women.
  • South Asian Mental Health Initiative & Network (SAMHIN)
    SAMHIN was established to address the full range of mental health needs for South Asian community members who are living in the United States (includes a limited Provider Directory).
  • The Safe Place
    A free app offering mental health resources for the Black community,
  • The Steve Fund
    An organization dedicated to the mental health and emotional well-being of students of color.
  • Stronghearts Native Helpline
    1-844-7NATIVE (762-8483) 
    A safe, anonymous, and confidential domestic, dating, and sexual violence helpline for American Indians and Alaska Natives, offering culturally-appropriate support and advocacy daily from 8 a.m. to 11 p.m. (after hours, press #1 to connect with the National Domestic Violence Hotline). 
  • Therapy for Black Girls Thrive Tribe 
    A safe place for Black women to address personal and systemic issues that impact their lives; founded by a clinical psychologist (Joy Harden Bradford, aka Dr. Joy).
LGBTQ-Specific Mental Health Resources

The resources below are LGBTQ-specific, providing online mental health and other assistance for decreasing isolation/increasing safety during the COVID pandemic.  Find additional information and resources on Geneseo's LGBTQ page Resources During Coronavirus Sheltering.

The Trevor Project
Hotline: 1-866-488-7386 (trained counselors available 24/7)
Or, text START to 678-678
This is the leading national organization providing crisis intervention and 24/7 suicide prevention services to lesbian, gay, bisexual, transgender, queer, and questioning youth. The Trevor Project also offers other resources including the LGBT safe space social networking site, TrevorSpace.
 
National LGBT Help Center
This center offers free and confidential peer support and local resource database.

Anti-Violence Project
Hotline: (212) 714-1141.
Located in NYC, this agency fights violence against LGBT people in all its forms.  Check out this article on "Tips for When Staying Home Isn't The Safest Plan." 

Gay Men's Domestic Violence Project
Hotline: 1-800-832-1901
This agency provides crisis intervention, support, and resources for gay male survivors of domestic violence.

Pride Counseling
This LGBTQ-affirming online counseling network provides the opportunity to sign up and be matched with a LGBTQ-affirming mental health provider for low-cost sessions.

Trans Lifeline
Hotline: 1-877-565-8860
This is a peer-support crisis line staffed by transgender people for transgender people.

Note that many communities also have LGBTQ centers; these serve as a hub of information and support for the LGBTQ community in that local area.  You can use this directory to find your local LGBTQ Center and to search for local support groups and other referrals: 
www.lgbtcenters.org/LGBTcenters. 

If you are in the Rochester area: 

While not LGBTQ-specific, these additional resources also serve LGBTQ people and are useful to know:

  • National Domestic Violence Hotline, 1-800-799-7233, Text LOVEIS to 22522 (the youth-oriented loveisrespect.org also links to this page
  • National Sexual Assault Hotline, 1-800-656-4673

General Wellness Information and Activities

Online and Virtual Activities
Things to Do in Western NY

Visit our page on Things to Do in Western NY, compiled by a student and focused largely on outdoor activities.

Additional Care Packages and Mind-Body Resources
Faculty/Staff Resources
  • 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 
Local/Other Assistance

If you are in the Rochester NY area and are looking for services ranging from health care to food to child care, view this live document containing Rochester, NY COVID-19 Community Care.

If for any reason you are hungry, visit Feeding America for information about local food banks that serve your area.  Geneseo also has a December 2020 Food Delivery Form allowing you to sign up to receive assistance.

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