Public health and other emergencies can inspire a range of emotions, including but not limited to anxiety about our own health, fear for others in our community, concern for affected family and friends, and other concerns.

Here are some resources for self-help and to understand when to seek outside help for managing these emotions. If you or someone you know has high distress that does not seem to be lessening, talk about it with others or come to the Counseling Center.

Recognizing Distress - A Self-Check List

·         Increased anxiety, worry, fear, and feelings of being overwhelmed

·         Depressive symptoms (e.g., sadness, feelings of guilt, crying more than usual) that persist and/or intensify

·         Difficulty with focus or concentration accompanied by decreased academic performance

·         A feeling of hopelessness and/or a paralyzing fear about the future

·         Sudden anger/irritability and disruptive behaviors or noticeable changes in personality

·         Sleep difficulties

·         Isolating or withdrawing from others, fear of going into public situations

·         Unhealthy coping (e.g., increased alcohol or drug use, engaging in risky/impulsive behaviors)

Psychological Health Tips

·         Acknowledge reactions. Allow yourself time to reflect on what you are feeling and how you may be reacting to any fears and uncertainties about the future.

·         Maintain your day-to-day normal activities and social outlets. Resist withdrawing and isolating yourself from the support and caring that others can provide. 

·         Seek accurate information from the Centers for Disease Control and Prevention and try to limit exposure to social media and news reports that provide no new information.

·         Pay attention to positive news instead of only focusing on negative and fear-producing reports.

·         Follow the protection and prevention tips given by medical professionals such as the University Health Services here on campus, national medical authorities, and your own medical doctor.

·         Practice calming rituals: Stay grounded in the present moment, which can help you maintain an internal sense of stability and balance when outside events feel threatening.

·         Seek supports and utilize campus resources. Reach out to friends and family and learn about available campus resources. If you or someone you know has high distress that does not seem to be lessening, talk about it with others or come to the Counseling Center. We are here to help!

Avoid Stigmatizing or Generalizing

·         Avoid making assumptions about individuals who you believe may or may not have been exposed to the virus. There have been individuals at colleges and universities who reported encountering discrimination and harassment due to biased assumptions and overreactions. We value our international community members, students of color, and everyone who may be affected by this situation. We want to remind everyone to embody UMBC’s inclusive culture by providing understanding and support during this challenging situation. Be aware of your thoughts and fears and don’t let them lead to actions that undermine the welcoming of all of UMBC’s inquisitive minds.

·          

(adapted from University of Indianapolis coronavirus resources, 2020)

The Counseling Center is dedicated to supporting the health and well-being of UMBC students, and staff are excited to offer new and expanded wellness resources. We hope you will take advantage of these important tools to support your personal development and help you make the most of your UMBC experience.  

New WellTrack Interactive Self-Help Therapy App for Students

The Counseling Center now offers the WellTrack interactive self-help therapy app free to UMBC students. Use the modules to address concerns related to stress, anxiety, depression, and public speaking (this module available only on the WellTrack website). If you want to follow up with a counselor, the Counseling Center staff is here to help. Services are free and confidential for registered UMBC students. To make an appointment, call 410-455-2472 or stop by the offices at the Student Development & Success Center on Center Road (in between Chesapeake Hall and Susquehanna Hall across from Erickson Field).  

Download the WellTrack app and register with your UMBC ID for full access; no identifying information will be shared with counseling staff unless you choose the option to do so. Please note that all of the Counseling Center’s screening resources are for informational and educational purposes only, and are not intended as a substitute for professional diagnosis and treatment.

Mind Spa Expands, Moves to Albin O. Kuhn Library and Patapsco Hall 

Mind Spa is an important campus resource with self-care tools to help you relax, improve concentration and memory, and overall success as a student. Counseling staff have collaborated with staff from University Health Services’ Office of Health Promotion, Residential Life, and the Albin O. Kuhn Library to make it more accessible to all students. Mind Spa has moved out of the Counseling Center and is now available in two locations: Albin O. Kuhn Library, Room 367, and Patapsco Hall, Room 163. A UMBC ID is required to access either space. 

Mind Spa is a quiet space equipped for the practices of mindfulness, meditation, and relaxation, and includes a massage chair, meditation cushions, hot tea, and other wellness resources. You can also check out light therapy boxes from the library location to use in the Mind Spa space or in your room. 

Practicing mindfulness and meditation can have important physical and mental health benefits such as increased concentration, awareness, and regulation of emotions. Studies show that these practices have positive short- and long-term effects on the brain. You might begin to notice benefits from your experience at Mind Spa immediately or after a few sessions.

“These resources tap into our goal to create a supportive culture of care and wellness for our students,” says Alayna Berkowitz, who recently joined the Counseling Center as assistant director of outreach and mental health promotion. “There are many different ways to engage with therapeutic resources beyond the in-person setting. The WellTrack phone app is great for a generation that is using social media and apps more than previous generations. Not all students present for traditional talk therapy, and both WellTrack and Mind Spa offer students other opportunities – through a phone app and quiet spaces – to take care of themselves.”

Berkowitz adds that the Counseling Center’s goal is to make sure its resources and programming take into account the complexity of UMBC students’ diverse and intersecting identities and needs. 

 Learn more about the Counseling Center’s services and resources.