Mental Health Resource Guide

Mental Health Resource Guide One Campus Health Coalition in collaboration with NAMI at UC Davis

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Mental Health Resource Guide

About This guide was developed and compiled by students and is intended for students’ consumption. The following pages entail a comprehensive outlook on mental health resources on the University of California, Davis campus and local mental health entities for a diverse array of health and wellness opportunities. It is the hope of the authors of this guide that students and other consumers of this guide will make mindful and safe decisions concerning their mental health options and overall health maintenance.

Acknowledgments Developed/Compiled by:

Design/Layout:

One Campus Health Coalition in collaboration with NAMI at UC

Jacklyn Leonardo

Davis

Images:

Publication Director:

Kasra Afzali

Chinedum Ed Muo

Special Thanks to:

Author(s) and Contributor(s):

Michelle Famula, Renée M. López, and Merril Lavezzo

Chinedum Ed Muo, Veena Do, Stephanie Cheu, Clinton Lam, Pa-

of UC Davis Student Health and Counseling Services

tricia Yee, Samuel Drexler, Kimberly Schuster, Prashant Raman,

(SHCS)

Susan Ahmed, Karishma Sethi, Lan Chi Nguyen, Hilary Hei Ting Ngai, Niloufar Mohajerani

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Table of Contents I. On-Campus Services II. Off-Campus Options and Services III. Crisis IV. Alternative resources V. Education VI. Stress Relieving Activities & Related Events VII. Mental Health Involvement

Contact Us One Campus Health Coalition ochc.ucd@gmail.com National Alliance on Mental Illness at UC Davis namiucdavis@gmail.com

I: On Campus Services

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Looking for care and support from a health center or mental health professional?

Seeking an on-campus center where all appointments are safe and confidential?

Trying to find a group of students to connect to?

UC Davis offers registered students the opportunity to…

1. Meet with advisors, therapists and physicians by appointment 2. Meet with support groups 3. Receive referrals to off-campus mental health services 4. Relax with light therapy and chair recliners 5. Obtain walk-in mental health urgent care

Counseling Services Counseling Services helps students to realize their academic and personal goals. Meet with a counselor to help clarify issues, explore options, and cope more effectively with any issues or concerns you may have.

Counseling Services offers individual short-term counseling to all registered students. Students are able to meet with trained counselors and psychologists in a safe and confidential environment, free of bias.

Scheduling an Appointment?

Call Counseling Services Appointment Desk at (530) 752-2349

But Wait, There’s More…

Group Counseling

What Support Groups Are Offered?

• Eating and Body Image Support Groups

• Identity and Growth Support Groups

• Undergraduate and Graduate Support Groups

• Sport Psychology Support Groups

• Stress Management and Wellness Support Groups

• Check out https://shcs.ucdavis.edu/services/groups/

Counseling Services is located:

• On the second floor of North Hall

• Open MTThF: 8:00 AM - 4:45 PM, W: 9:00 AM - 4:45 PM

Helpful Information:

• Visit online at http://shcs.ucdavis.edu/services/counseling

• An advice nurse can be reached at: (530)752-2349

• Mental Health consultations are available after hours with mental health counselors at (530) 752-2349

Check out https://shcs.ucdavis.edu/services/crisis

Community Advising Network (CAN) The Community Advising Network (CAN) is hosted by Student Health and Counseling Services (SHCS). The network provides a diverse group of mental health professionals who assist students, especially those from underserved populations, in addressing factors that may affect their academic success What Resources Are Offered?

• Consultation and personal counseling

• Workshops on identity development and social issues

• Depression, Anxiety, Addiction Issues, Family Expectations, Relationship Issues, Balancing Activism and

Academics, Questioning Sexuality and Coming Out, Cultural Adjustment, Immigration Concerns, Stress

Management

• Referrals to mental health services

Check out https://shcs.ucdavis.edu/services/can

Mental Health Urgent Care

Mental health urgent care is available at the Student Health and Wellness Center first floor.

• Addresses mental health, medical concerns and matters of immediate concern

• Mental health therapist on-duty

• Walk-in assessment and consultation by triage nurse to assess needs

• No appointment neccessary

• Urgent care hours: MTThF: 8:00 AM - 5:30PM, W: 9:00 AM - 5:30 PM *Not an emergency service

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The Mind Spa Located on the first floor of North Hall (Room 132) and on the second floor of the Student Health and Wellness Center, is the Mind Spa. The Mind Spa is a great place to relax and de-stress!

The Mind Spa includes:

• Massage chair recliners

• Biofeedback machine

A biofeedback machine is an advanced program that monitors physiological processes. This resources aims to

provide essential skills in controlling your body’s stress levels

• Light Therapy

• Relaxation audio

• Drop-in peer support sessions with Wellness Ambassadors (North Hall location only)

MWF: 11:00AM - 3:00PM

Where?

Two locations:

• First floor of North Hall (Room 132)

Open MTWRF: 9:00 AM - 4:00 PM

• Second floor of the Student Health and Wellness Center Open MTWRF: 9:00AM-4:00PM Closed during Summer Sessions

Check out: https://shcs.ucdavis.edu/services/mindspa

Interested in Massage Therapy?

Massage Therapy can help to relieve stress, tension, and assist in relaxation. Massage Therapy sessions at the Student Health and Wellness Center range from 30 and 45 minute sessions for $30 and $40, respectively, per session! All charges are billed to your student account.

Check out: https://shcs.ucdavis.edu/services/massage-therapy

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Student Disability Center The Student Disability Center provides support and services for students with physical and psychological difficulties. In addition, the center assesses and assigns academic accommodations (with provided documentation).

• The center is located at 54 Cowell Building

• Open Monday-Friday 9am-noon and 1pm-4pm

• Phone: 530-752-3184

Visit the Student Disability Center online at: https://sdc.ucdavis.edu/

Women’s Resources and Research Center (WRRC) The WRRC provides resources and educational programs that promote gender equity and social justice. Students can also find support and knowledge on topics including gender bias, gendered violence and the impacts of inequities on self-esteem.

Programs offered by the WRRC include: Empowerment Conference, Vagina OurStories, STEM Cafe, STEM for girls, and How to Support a Friend

• The center is located on the first floor of North Hall

• Hours are M-TH 9am-5pm & F 9am-4pm

• Email: wrrc@ucdavis.edu; Phone: 530-752-3372

Visit the WRRC at: http://wrrc.ucdavis.edu/

Lesbian, Gay, Bisexual, Transgender, Queer, Intersex, Asexual Resource Center (LGBTQIARC) The Lesbian, Gay, Bisexual, Transgender, Queer, Intersex, Asexual Resource Center (LGBTQIARC) provides an open, safe, inclusive space and community that is committed to challenging sexism, genderism, homophobia, biphobia, transphobia and heterosexism.

What Resources Are Offered?

Resources include community counselors, support groups, HIV testing, gender-inclusive resources, trans* resources, campus housing, coming out resources, and much more Where?

• Located in Student Community Center, Suite 1400.

Open Monday – Thursday, 10:00 AM – 6:00 PM and Fridays, 9:00 AM – 5:00 PM

Summer Hours: Monday – Friday, 10:00 AM – 4:00 PM.

Contacts

• Phone: (530) 752-2452

• Reach the LGBTQIARC online at http://lgbtqia.ucdavis.edu/

II. Off Campus Options and Services

Considering receiving care from an off-campus mental health provider or health center?

First schedule an appointment with your primary care doctor to assess and address your concerns and to collectively develop an action plan for getting the proper care or treatment you need.

If you’d like, contact your health insurance provider to obtain a list of covered mental health service providers in your area.

Referrals Many insurance plans require a referral to be made by your primary care physician when first seeking care from a mental health specialist.

What is a referral?

• A referral is a recommendation from your primary care physician to receive specialty care when further care is needed for a condition or diagnosis.

• Whether it is a Clinical Psychologist, Mental Health, Addiction and Drug Abuse Counselor,

Behavioral Therapist, or Psychiatrist, your primary care physician (PCP) will know what

mental health specialists are right for your needs and ensure that you receive the right care.

“The referral process in 3 easy steps” by Tufts Health Plan

• Step One: Discuss your medical condition or concerns with your PCP. Your PCP may consult

with his/her medical group on the best course of action.

• Step Two: Your PCP refers you to a mental health provider in his/her referral circle and sends your referral

information to the specialist.

• Step Three: Call the mental health provider’s office to make an appointment.

http://www.tuftsmedicarepreferred.org/members/getting-more-doctor-visits/what-referral-and-why-do-i-need-one

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Weekend Care Sutter Health (Davis) Sutter Health is dedicated to providing everyone with personalized care necessary for the well-being of patients. Sutter Davis Hospital has an app that offers a convenient way for people to check symptoms, find locations, access My Health Online, and get 24/7 access to doctor via phone. Besides easy accessibility to healthcare, Sutter Davis also provides a “Mind, Body and Health Stress Management” class for those who are seeking ways to cope with stressful circumstances.

• Check out their website for more information: http://www.sutterdavis.org

• Location: 2000 Sutter Place, Davis, CA 95616 Phone: (530) 756-6440

Dignity Health Woodland Healthcare Dignity Health offers inpatient mental health services that allows patients to feel comfortable in a home-like environment. The inpatient program consists of milieu therapy, one-to-one therapy and various group therapy modalities, and personalized activity programs. Patients also are able to access to many medical services. Admissions to the inpatient mental health unit are accepted 24 hours a day, seven days a week so patients do not have to wait long to see a physician.

• For more information about inpatient mental health services, call 530-662-3961 or visit: http://www.dignityhealth.org/

woodland/services/inpatient-mental-health-services

• Location: 1325 Cottonwood Street, Woodland, CA 95695

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Off-Campus Outside Agency Support Groups National Alliance on Mental Illness (NAMI) Family Support Groups Do you know of a family member or friend living with a mental illness? These support groups are free, confidential and safe groups of families helping other families who live with mental health challenges and offer a supportive environment where members can share information and problem solving strategies. All support groups are led by trained NAMI-Yolo family members. (Email contact person for each support group to confirm location and time. Space may be limited.)

West Sacramento

• When: 2nd and 4th Wednesdays of the month, 6:30pm - 7:30pm

• Contact: email smandujan@alumni.ucdavis.edu or phone Sally at (916)752-5865 for meeting time/location/information.

Woodland

• When: 2nd and 4th Sundays, 1:30-3:00 pm

• Where: Woodland Memorial Hospital; 1325 Cottonwood Street, Woodland, MAP

Cafeteria Conference Room ~ enter this private meeting space through the main Cafeteria.

• Email Contact: billjune1@comcast.net

Davis

• Call the NAMI-Yolo Helpline at (530) 756-8181 to arrange a meeting with a NAMI-Yolo coordinator.

For information about approaches and strategies for helping people with mental illnesses between the ages 16 and 25, call the NAMI-Yolo Helpline (530-756-8181) and leave a voicemail requesting to talk to someone who specializes in assisting families that have teens and/or young adults with mental illness.

Nami Connection Support Group

• FREE drop-in support group for people living with mental illness

• Led by trained peers with mental illness

• Completely confidential, hear and share challenges and successes of coping with mental illness

• WHEN: Every Sunday, 7:00 to 8:30 pm

• WHERE: Sutter Center for Psychiatry, 7700 Folsom Blvd., Sacramento

• CONTACT: 916.364.1642

Looking for something online?

Check out a NAMI-sponsored online social blog for people between the ages of 18 and 25. http://strengthofus.org/ Strength of Us was designed by NAMI and young adults to help those impacted by mental health to stay strong and achieve their goals. Making an account is free and allows the user to see all the available content and posts by other young adult users.

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Depression and Bipolar Support Alliance (DBSA) The DBSA offers support meetings for any consumer, adult family or friends. The services are free or free-will donation of $5. Visit the DBSA website for more resources and information if you are interested in getting involved: www.dbsalliance.org Support Meetings (~30 people)

• When: 2nd & 4th Wednesdays each month, 7:30 to 9:00 pm

• Where: Sutter Center for Psychiatry, 7700 Folsom Blvd, Sacramento

• Contact: Marilyn Hillerman 916.684.1358 (hear recording on DBSA)

• email: marilynhillerman@yahoo.com

• Contact: Andrea Hillerman 916.366.4601

• email: andrea@mhasc.org

“Balanced” Support Meeting (~12 people)

• When: Every Wednesday, 7:00 - 8:30 pm

• Where: Trinity Lutheran Church, 1500- 27th Street, Sacramento

• Contact: Joe Long 916.834.0004

Recovery International, Self-Help Mental Health Meetings Programs developed by Dr. Abraham Low, come attend weekly meetings for persons 18 years and older. Addresses anxiety, depression and other psychiatric disorders

• Call (916) 483-5616 for meeting dates and locations.

III: Crisis

Here are a few helpful contacts and information if you, a friend, or anyone else may be in a situation needing immediate help or assistance: NOTE: IN ANY EMERGENCY SITUATION PLEASE CALL 911

Police Department Are you in an situation that may require police services? Contact the UC Davis police department, dedicated to keeping students at both Davis and Sacramento campuses safe, 24/7.

The Police Department has two locations:

• On Campus: The UC Davis Police Department is located on Kleiber Hall Drive next to the Fire Department

• Off Campus: 2600 Fifth Street, Davis, CA, 95618 -

• The UCDPD for Davis Campus phone line is 530-752-1230

• For Sacramento Campus, please call 916-734-2555

In an emergency, call 911.

Front Desk Hours are Monday through Friday from 8 am to 5 pm.

For general inquiries, call 530-754-2677

Fire Department

The UC Davis Fire Department may be able to assist you in a crisis situation. The Fire Department is located on campus at 625

Kleiber Hall Drive, Davis, CA 95616.

To contact the fire department by phone, call 530-752-1236

In an emergency, call 911.

SHCS After Hours Information If you are in a situation where you need assistance or medical advice, Student Health and Counseling Services has after hours help lines:

After Hours Mental Health Consultation: 530-752-2349

Student Health Advice Nurse: 530-752-2349

SHCS Urgent Care See page 7

IV: Alternative Resources

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Surfing the web and want a break from social media? Here are some websites with more information concerning mental health:

Each Aggie Matters Each Aggie Mattes offers an array of mental health resources and insights for UC Davis students and staff including community resources, educational tools and featured student stories that advocate for maintaining good mental health and identifying symptoms and self-help strategies.

Visit: http://eachaggiematters.ucdavis.edu/

National Alliance on Mental Illness

NAMI is a national organization aiming to build better lives for affected Americans in mental health. NAMI.org contains information on warning signs, treatment, and information on local support groups and educational meetings in your local area.

Learn more at: http://www.nami.org/

Mental Health.gov Mental Health.gov is run by the U.S. Department of Health and Human Serivces and is dedicated to mental health awareness and maintenance with resources pertaining to suicide prevention, defining mental health, veterans resources, and how to get help.

Visit: http://www.mentalhealth.gov/

Mental Health Screening Tools Need help evaluating your mental health? From Mental Health America, this quick, easy and FREE online tool offers a great way to screen yourself if you feel you may have a possible mental health condition. Disclaimer: Although self-screening may be helpful, this does not take away from obtaining care from your health provider. Contact your health provider for further assistance if needed

Visit: http://www.mentalhealthamerica.net/mental-health-screening-tools

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Smartphone Applications Want a convenient App to help find methods to relieve your stress, anxiety, or depression? These Apps are accessible through both Apple and Android devices.

What’s Up? What’s Up? app utilizes Cognitive Behavioral Therapy (CBT) and Acceptance Commitment Therapy (ACT) to help you cope with stress, anxiety, or depression. Features include 12 common negative thinking patterns and ways to overcome them, a comprehensive diary for your thoughts and feelings, forums to talk to others, a passcode system to keep your information private, and more! This app provides a modern and simple interface for smooth navigation and effective management.

Ginger.io Ginger.io helps people struggling with depression and anxiety by providing simple, personalized care through a smartphone app. When you download the app, a coach will reach out to you and help design a comprehensive care plan that’s right for you. They connect you with trained specialists including licensed therapists available for video-based psychotherapy sessions. In addition, Ginger.io provides self-care tools 24/7 and proactively reaches out to you when your phone senses that you haven’t spoken to anyone in a couple days. The support at your fingertips and data tracking enable you to conveniently self-care and reach out for help.

Pacifica Uses tools from Cognitive Behavioral Therapy to combat stress and anxiety. Chosen as Buzzfeed’s #1 app for anyone with anxiety, this app is equipped with a daily mood tracker, relaxation and mindfulness audio tools, thought analysis, and public communities to share your new or advice. Pacifica is free to download and use, but full access of this software is available through an auto-renewing subscription.

7 Cups Completely free counseling app with trained active listeners including licensed therapists to provide confidential advice and emotional support. Thousands of people use 7 Cups every week for emotional support and counseling.

SAM: Self Help for Anxiety Management SAM was developed by a university team of psychologists, computer scientists and student users. It provides resources including information about anxiety, physical and mental relaxation exercises, and a closed social network of SAM users. The app provides numerous relaxation options to help you cope.

Smiling Mind Smiling Mind is meditation focused app developed by a team of psychologists with expertise in youth and adolescent therapy. It provides 6 free Mindfulness Meditation Programs for separate age groups. Each programs include easy to follow breathing exercises and meditation guides.

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Phone lines, Hotlines, and Chatrooms Hotlines and chatrooms may provide an alternative and convenient way to seek advice or help on mental health.

• SHCS Mental Health Phone line - (530) 752-2349

Local: For UC Davis Students

Provides after hours assistance to UC Davis students dealing with mental health issues or in need of a professional

to talk to.

• Suicide Prevention

Local: Available to anyone

Yolo County Suicide Prevention Hotline - 1-888-233-0228

Want to speak to a professional in the Yolo County area? This hotline is best for speaking to someone

immediately if experiencing suicidal thoughts or depression.

• Davis Hotline (530) 756-­5000

• West Sacramento Hotline (916) 372-­6565

• Woodland Hotline (530) 666-­7778

• National Suicide Prevention Hotline - 1-800-273-8255

• The national suicide hotline for anyone in the U.S. to call and reach out to a professional for immediate help.

• Chatrooms (national)

• Healthfulchat.org

Healthfulchat.org is an online resource that provides peer support through chatrooms for a spectrum of

mental health issues.

V: Education

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Due to the high rate of mental health conditions, especially in young adults, it is essential that college students are able to rec-

ognize the symptoms (in themselves or others) before the condition(s) become life-threatening. Keep in mind that although you or others may identify easily with many of the symptoms, they should be treated only as a symptom of a mental condition if the symptom occurs nearly every day and persists for weeks to months. What differentiates a condition from a mood is how it inhibits that person’s quality of life. This can be seen by the significant decrease in quality in their social, work, and/or family domains.

Depression by National Alliance on Mental Illness (www.nami.org) Just like with any mental health condition, people with depression or who are going through a depressive episode (also known as major or clinical depression) experience symptoms differently. But for most people, depression changes how they function day-to-day. The following are symptoms of depression.

• Changes in sleep. Many people have trouble falling asleep, staying asleep or sleeping much longer than they used to.

Waking up early in the morning is common for people with major depression.

• Changes in appetite. Depression can lead to serious weight loss or gain when a person stops eating or uses food as a coping mechanism.

• Lack of concentration. A person may be unable to focus during severe depression. Even reading the newspaper or following

the plot of a TV show can be difficult. It becomes harder to make decisions, big or small.

• Loss of energy. People with depression may feel profound fatigue, think slowly or be unable to perform normal daily routines.

• Lack of interest. People may lose interest in their usual activities or lose the capacity to experience pleasure. A person may

• Low self esteem. During periods of depression, people dwell on losses or failures and feel excessive guilt and helplessness.

kinds of negative thoughts—and need to be taken seriously.

• Changes in movement. People with depression may look physically depleted or they may be agitated. For example, a person

Thoughts like “I am a loser” or “the world is a terrible place” or “I don’t want to be alive” can take over.

• Hopelessness. Depression can make a person feel that nothing good will ever happen. Suicidal thoughts often follow these

have no desire to eat or have sex.

may wake early in the morning and pace the floor for hours.

• Physical aches and pains. Instead of talking about their emotions or sadness, some people may complain about a headache

or an upset stomach.

How a person describes the symptoms of depression often depends on the cultural lens he or she is looking through. In

Western cultures, people generally talk about their moods or feelings, whereas in many Eastern cultures, people refer to

physical pain.

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Anxiety By National Alliance on Mental Illness (www.nami.org) Anxiety disorders are a group of related conditions, and each with unique symptoms. However, all anxiety disorders have one thing in common: persistent, excessive fear or worry in situations that are not threatening. People can experience one or more of the following symptoms:

Emotional symptoms:

• Feelings of apprehension or dread

• Feeling tense and jumpy

• Restlessness or irritability

• Anticipating the worst and being watchful for signs of danger

Physical symptoms:

• Pounding or racing heart and shortness of breath

• Upset stomach

• Sweating, tremors and twitches

• Headaches, fatigue and insomnia

• Upset stomach, frequent urination or diarrhea

Types of Anxiety Disorders Different anxiety disorders have various symptoms. This means that each type of anxiety disorder has its own treatment plan. The most common anxiety disorders include:

Panic Disorder Characterized by panic attacks—sudden feelings of terror—sometimes striking repeatedly and without warning. Often mistaken for a heart attack, a panic attack causes powerful, physical symptoms including chest pain, heart palpitations, dizziness, shortness of breath and stomach upset. Many people will go to desperate measures to avoid having an attack, including social isolation or avoiding going to specific places.

Phobias Everyone tries to avoid certain things or situations that make them uncomfortable or even fearful. However, for someone with a phobia, certain places, events or objects create powerful reactions of strong, irrational fear. Most people with specific phobias have several triggers. To avoid panicking, someone with specific phobias will work hard to avoid their triggers. Depending on the type and number of triggers, this fear and the attempt to control it can seem to take over a person’s life.

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Generalized Anxiety Disorder (GAD) GAD produces chronic, exaggerated worrying about everyday life. This can consume hours each day, making it hard to concentrate or finish routine daily tasks. A person with GAD may become exhausted by worry and experience headaches, tension or nausea.

Social Anxiety Disorder Unlike shyness, this disorder causes intense fear, often driven by irrational worries about social humiliation–“saying something stupid,” or “not knowing what to say.” Someone with social anxiety disorder may not take part in conversations, contribute to class discussions, or offer their ideas, and may become isolated. Panic attack symptoms are a common reaction.

Other anxiety disorders include: agoraphobia, separation anxiety disorder and substance/medication-induced anxiety disorder involving intoxication or withdrawal or medication treatment.

Eating Disorders By National Alliance on Mental Illness (www.nami.org) Eating disorders are a group of related conditions that cause serious emotional and physical problems. Each condition involves extreme food and weight issues; however, each has unique symptoms that separate it from the others.

Anorexia Nervosa A person with anorexia will deny themselves food to the point of self-starvation as she obsesses about weight loss. With anorexia, a person will deny hunger and refuse to eat, practice binge eating and purging behaviors or exercise to the point of exhaustion as she attempts to limit, eliminate or “burn” calories. The emotional symptoms of anorexia include irritability, social withdrawal, lack of mood or emotion, not able to understand the seriousness of the situation, fear of eating in public and obsessions with food and exercise.

Often food rituals are developed or whole categories of food are eliminated from the person’s diet, out of fear of being “fat”. Anorexia can take a heavy physical toll. Very low food intake and inadequate nutrition causes a person to become very thin. The body is forced to slow down to conserve energy causing irregularities or loss of menstruation, constipation and abdominal pain, irregular heart rhythms, low blood pressure, dehydration and trouble sleeping. Some people with anorexia might also use binge eating and purge behaviors, while others only restrict eating.

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Bulimia Nervosa Someone living with bulimia will feel out of control when binging on very large amounts of food during short periods of time, and then desperately try to rid himself of the extra calories using forced vomiting, abusing laxatives or excessive exercise. This becomes a repeating cycle that controls many aspects of the person’s life and has a very negative effect both emotionally and physically. People living with bulimia are usually normal weight or even a bit overweight. The emotional symptoms of bulimia include low self-esteem overly linked to body image, feelings of being out of control, feeling guilty or shameful about eating and withdrawal from friends and family. Like anorexia, bulimia will inflict physical damage. The binging and purging can severely harm the parts of the body involved in eating and digesting food, teeth are damaged by frequent vomiting, and acid reflux is common. Excessive purging can cause dehydration that effect the body’s electrolytes and leads to cardiac arrhythmias, heart failure and even death.

Binge Eating Disorder (BED) A person with BED losses control over his eating and eats a very large amount of food in a short period of time. He may also eat large amounts of food even when he isn’t hungry or after he is uncomfortably full. This causes him to feel embarrassed, disgusted, depressed or guilty about his behavior. A person with BED, after an episode of binge eating, does not attempt to purge or exercise excessively like someone living with anorexia or bulimia would. A person with binge eating disorder may be normal weight, overweight or obese.

Academic Performance Pressure The pressure to perform academically is one of the primary causes of teenage stress, particularly for college students. Coursework can be very demanding and the competition for earning top marks can be very fierce. Students who want to do their best and who are planning to apply for admission to graduate school can be under a great deal of pressure as they struggle to excel in school. The same is true for those who are seeking scholarship funding or who must keep their grades up in order to keep existing scholarship awards.

Financial Stress Many college students experience financial stress. This can involve the struggle to find sufficient money to pay for tuition, as well as securing the funds needed to cover the costs of living while attending school. Even those students who are able to qualify for sufficient financial aid to cover immediate college costs have to cope with the financial stress of knowing that they will have to face paying back a large sum of money following graduation. The debt associated with student loans can be a source of stress, even long before finishing school and entering the job market.

Multitasking Stress College students often engage in multiple activities outside of school. In addition to taking several classes at one time, students may also be juggling jobs, extracurricular activities, volunteer work, family responsibilities, and more. While figuring out how to handle multiple simultaneous responsibilities can be excellent practice for adulthood, doing so is certainly a cause of stress for many students.

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Facing the Future While some students have a clear vision of the lives they want to enjoy as adults, many feel overwhelmed by the idea of trying to figure out what they want to do with their lives. College students feel pressure to make educational and career decisions that can impact the rest of their live. Choosing a major can be stressful, as can making choices about where to live, which relationships to continue to pursue, and more.

Increased Responsibility and Independence The college years are characterized by quite a bit of change. Dealing with change is a major stressor for most individuals. For many people, attending college is the beginning of the process of becoming independent. Leaving home to go away to school and start taking on additional responsibility can be very stress inducing. Being faced with making important decisions about one’s life and schedule for the first time is something that can be very stressful for college students.

Peer Pressure During the college years, peer pressure can be quite fierce. Coeds often face pressure from their classmates to experiment with drugs, sexual activity, and other potentially harmful behaviors. For those who choose not to participate in such activities, resisting pressure can be a source of stress. Individuals who do venture into behaviors that might better be avoided also experience stress, typically both emotional and physical in nature.

Dealing with College Student Stress It’s important for students to realize that feeling stress during this time of life is normal, and it is all right to reach out for help when they need it. Because college students face so many stressors, it’s not unusual for people to need help dealing with the pressures of everyday life while they are in school.

By Mary Gormandy White M.A., SHRM-SCP, SPHR - Corporate Trainer & Consultant

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Substance Abuse About half of people with mental illness abuse alcohol or other substances. People with mental illness may use substances as a way of feeling accepted by peers or altering their moods. The desire to feel better is completely understandable; the paths people take to achieve this are what make the difference.

Substance abuse is when someone has a consistent habit of using a lot of alcohol, prescription or over-the-counter drugs unnecessarily or using illegal drugs. Once people are in the habit of taking drugs, the substances have been shown to change brain chemistry.

That can get in the way of your ability to make decisions and can make you crave and seek out substances more. This cycle, if it’s not interrupted, can turn into addiction.

Substance abuse is physically dangerous. It can get in the way of your basic functioning, like your ability to socialize, be in good physical health and do your job and in extreme addiction cases, even cause death.

Drug abuse and dependence can negatively affect almost every organ in the body. Drug abuse can lead to:

• A weakened immune system

• Increased risk of heart conditions

• Collapsed veins and infections of the blood vessels and heart valves

• Nausea, vomiting and abdominal pain

• Liver damage or failure

• Seizures, stroke and widespread brain damage

• Death

In addition to creating health challenges, substance abuse can challenge personal relationships and can lead to problems with the law.

On campus resource for substance abuse: (https://shcs.ucdavis.edu/services/atod)

Alcohol, Tobacco, and Other Drug Intervention Services

ATOD Intervention Services works to empower students to make healthy and responsible choices concerning use of alcohol, tobacco and other drugs. No-use and low-risk behaviors are supported while the realities of the negative consequence of high-risk use are addressed. Strategies to reduce ATOD-related barriers to academic and social success are primary intervention goals.

ATOD Intervention Services:

• 50 minute Alcohol and other drug (AOD) assessment

• AOD intervention for self and others

• AOD training

Want to learn more?

• 90 minute Group AOD education

• SHCS website

• Individual risk reduction counseling

• Self Help Library

• Referral to treatment

• WRRC How to help a friend series

• Relapse Prevention Counseling and Smoking cessation

• NAMI national full page flyers

VI: Stress Relieving Activities & Related Events

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Leisure Activity Stressed out about classes and school? Consider a leisure activity to fit into your day. Research shows that practicing or being involved in a leisure activity, a relaxing activity a person does on their free time, such as taking a walk around town, relieves stress and can improve your mental wellbeing.

Professor Matthew Zawadzki, a health psychologist at UC Merced states: “When people engage in leisure activity, they have lower stress levels, better mood, a lower heart rate and more psychological engagement” helping to avoid unhealthy behaviors.

http://www.ucmerced.edu/news/2015/relax-benefits-leisure-go-beyond-moment

Consider participating in some of these easy and immersive activities:

• Taking a walk, jogging, or running around the town

• Watching a concert at the Mondavi Center

• Visiting the arboretum

• Spending time with friends

• Taking a trip to Tahoe

• Listening to your favorite artist

• Taking a nap

• Playing an instrument

• Reading an interesting novel

• Meditating

Free Yoga at SHCS Have you always wanted to try yoga but never had the chance to get around to it? Lucky for you there is the perfect yoga spot on campus to get you started on the road to increase your emotional, physical, and spiritual health.

Classes offered to all registered students at no charge.

Stop by from 4:00-5:00 PM on Wednesdays at the Student Health and Wellness Center in Main 1 and on Fridays at

North Hall in Room 325 and give it a try!

Available during Fall, Winter, and Spring quarters

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Therapy Fluffies There’s a reason why our furry four legged pals are called man’s best friend. Simply petting a friendly furry animal can help you decrease your stress and benefit your well being. Various non-profit organizations are aware of this and have generously offered their services to UC Davis students. So come and hang out with with therapy-certified dogs at the Memorial Union around exam times. You won’t regret it!

Visit the SHCS Facebook events page at https://www.facebook.com/UCDSHCS/events and you can find out when the Therapy Fluffies will be making a special appearance on campus.

Learn more about Therapy Fluffies on the SHCS blog at https://shcs.ucdavis.edu/blog/therapy-animals

Activities and Recreation Center (ARC) The ARC is a facility managed by Campus Recreation and Unions (CRU) that offers opportunities for its patrons to incorporate exercise and recreation into their daily routine, promote good health, and alleviate stress. The ARC offers a myriad of recreational options, including but not limited to:

In-Door Track

Weight Room

Rock Climbing Wall

Basketball Court

Dance Studio

Martial Arts Room

Intramural Sports

Pavilion

Distributive Cardio and Weight Racquetball/ Squash Courts Group Exercise Rooms Fitness and Wellness Center

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UC Davis students pay for the ARC with their registration fees and are able to access the ARC at no additional cost (excluding exercise classes and personal training). Non-UC Davis students are able to use the ARC with the purchase of CRU membership.

• Website: https://cru.ucdavis.edu/content/1-activities-and-recreation-center-arc

• Hours: https://cru.ucdavis.edu/content/35-hours-location-and-contact

• Mailing Address: 232 ARC, One Shields Avenue, Davis, CA 95616

• Phone: 530-754-5306 (Front Desk)

• Email: arc@campusrec.ucdavis.edu, crumembership@ucdavis.edu (Member Services)

Exercise Classes The ARC provides a variety of exercise classes, ranging from cardio kickboxing to meditation, to help incorporate exercise into its patrons’ lives to promote both physical and mental health.

A complete course catalog with descriptions can be found at https://cru.ucdavis.edu/content/308-class-descriptions.

• Schedule of the classes can be found at: https://cru.ucdavis.edu/content/452-schedules

• Website: https://cru.ucdavis.edu/content/107-group-exercise

Craft Center The Craft Center provides a motivational atmosphere for its patrons to develop their creative abilities through its variety of classes and workshops. More information on the Craft Center and the classes it offers can be found at https://cru.ucdavis.edu/craftcenter.

• Phone: 530-752-1475

• Mailing Address: Craft Center South Silo, One Shields Avenue, Davis, CA 95616

• Email: craftcenter@campusrec.ucdavis.edu

• Hours: https://cru.ucdavis.edu/content/61-hours-location-and-contact

Experimental College The Experimental College (EC) allows students to explore their interests and learn skills outside of the traditional classroom. Whether you are into martial arts, dance, or making music there is a class for you.

• Some classes include Street Hip Hop, Tai Chi, Hapkido, Freestyle Guitar, Innovative Piano and much more

• Class schedules are based on the quarter system. Classes usually begin two weeks into the Fall, Winter and Spring

quarters and one week into Summer sessions.

• Register for classes online at https://ecollege.ucdavis.edu/classes/search.

• While some classes are free, most classes require a fee and vary in pricing.

• For more information call (530) 752-1990, email info@ecollege.ucdavis.edu, or visit https://ecollege.ucdavis.edu.

VII: Mental Health Involvement

Health Education Promotion (HEP) Through creating health-promoting environments and student-centered education, HEP seeks to serve as a resource for UC Davis students to enhance and maintain wellness. HEP not only provides health promotion resources, but also hosts events to promote a healthy campus community. HEP promotes student health and wellness through working on issues related to:

• Nutrition

• Physical activity

• Sexual health

• Wellness

• Stress management

• Alcohol, tobacco, and other drug issues

HEP’s current and past projects include but are not limited to:

• Wellness Carnival

• Fitness Wellness Voucher Program

• Love Lab

• Implementation of a Smoke and Tobacco-Free Campus (effective January 2014)

HEP recruits student assistants, a volunteer coordinator, and volunteers to assist with its projects throughout the

academic year. For more information concerning getting involved with HEP, visit:

https://shcs.ucdavis.edu/about/employment-hep.

• Phone: 530-752-9652

• Email: hep@shcs.ucdavis.edu

• Location: Third floor of the SHCS

• Website: https://shcs.ucdavis.edu/hep

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Wellness Ambassadors Wellness Ambassadors are trained UC Davis students who have a better understanding of mental health resources on campus as well as skills to help students improve their own mental and emotional well-being. They work at the Mind Spa, directing students to appropriate resources as well as offering peer support and guidance. Furthermore, Wellness Ambassadors facilitate programs and workshops to improve the wellbeing of UC Davis campus students.

For more information concerning getting involved with the Mind Spa Wellness Ambassador Program, visit: https://shcs.ucdavis.edu/about/employment-mindspa.html.

One Campus Health Coalition The One Campus Health Coalition (OCHC) at UC Davis is founded based on the universal recognition that health is interconnected within all aspects of student life and the innumerable importance of health bodies and organizations coming together as a collective.

The Coalition collectively works on: The creation of health resources compiled by and for students including:

• Resource books

The Students Guide to Campus Health Undergraduate Health Organization Directory

Mental Health Resource Guide

• Creates forums on prevalent health and wellness issues and concerns affecting the student population such as:

Gun Violence Prevention: A Call to Action

• Orchestrates a bi-annual H.E.A.L.T.H. Colloquium geared toward increasing communication and facilitating collaboration between health related organizations and campus entities on campus

For more information concerning getting involved with the One Campus Health Coalition visit: Website: ucdavisochc.weebly.com Facebook: “One Campus Health Coalition - UC Davis” Email: ochc.ucd@gmail.com

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Association of Body Image and Disordered Eating (ABIDE) ABIDE is a UC Davis organization that seeks to raise campus awareness of the influences of society on one’s relationship to body and food. Through providing educational resources to the community and hosting a multitude of events, ABIDE provides a holistic understanding of body image and healthy eating as well as the dangers of eating disorders.

The Student ABIDE Committee is comprised of students working with the ABIDE Committee to implement campus activities and campaigns. To promote positive body image and raise awareness of the dangers of eating disorders, ABIDE hosts events such as:

• Myth of the Freshman 15

• Great Jeans Giveaway

• Celebrate Your Body Week

Learn more about ABIDE at http://abide.ucdavis.edu/

National Alliance on Mental Illness (NAMI) at UC Davis NAMI at UC Davis is a student organization dedicated to educating the campus community about mental health and improving awareness of the resources for assistance. Through more accurate and widespread knowledge of mental health, the group strives to break down the stigma that inhibits people from speaking up and equip community members with the tools to be advocates for early intervention and prevention. The organization’s programs include various education, professional development and volunteer opportunities:

• Quarterly Mental Health First Aid Trainings accommodating 40 students

• “Let’s Talk About Mental Health” a quarterly workshop for students, faculty, and staff to cultivate a culture of support and

inclusion where all community members are educated on the stigma surrounding mental health and resources on

campus.

• Annual Mental Health Fair on the West Quad in May as part of Mental Health Month including 25 student and university

groups as well as activities such as yoga, massages, and therapy fluffies.

• Bi-weekly meetings where members engage in an open discussion about mental health issues and mental wellness,

esteemed guest speakers present their research or community work and together build a supportive, inclusive

community. All are welcome.

• Provide local volunteering opportunities in coordination with NAMI Yolo County such as the Can Do program, tabling at the

Farmer’s Market, and Talk About Change lead by Erin Lutjens to educate high school students about mental health.

The UC Davis chapter is part of a national movement by NAMI to address mental illness on college campuses. For more information about NAMI at UC Davis:

Email: namiucdavis@gmail.com

Facebook: https://www.facebook.com/namiatucdavis/

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Active Minds Active Minds at UC Davis strives to raise awareness and educate about mental health issues and mental illnesses, provide students with information about campus and community resources, and encourage students to seek help as soon as it’s needed.

• Website: activemindsucd.wix.com/amucd

• Facebook: “Active Minds at UC Davis”

• Email: activeminds.ucdavis@gmail.com

Out of the Darkness - Suicide Prevention The Out of the Darkness group functions to raise student awareness of depression, mental illness and suicide. More specifically, the group works alongside the American Foundation for Suicide Prevention through fundraisers and community walks.

• Website: twitter.com/AFSP_atUCDavis

• Facebook: “Out of the Darkness - Suicide Prevention”

• Email: outofthedarknessucdavis@gmail.com