Supporting Our
Thriving Trojan Community
NOTES FOR STUDENTS FROM USC STUDENT HEALTH
From
2026-2027
Supporting Trojans to
thrive
3 Steps to Navigate Change More Mindfully
Welcome to the fall newsletter from USC Student Health, providing news about services and programs to keep our student community healthy and thriving.
(especially during hard times)
In this issue
As the semester ends—and especially if graduation is looming—you can be sure that lots of changes are coming your way. When we ask college students about changes they’re anticipating, they sometimes say, “I hope my friends and family never change” or “I’m worried about what might come next.”
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3 steps to navigate change more mindfully (especially during hard times)
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Quiet Stress Hacks You Can Do in the Library
ADHD is Oversimplified: What I Learned from the #ADHDTok Event
Expressing Kindness in Times of Stress
by Macaela Mackenzie Staying Well at USC
It’s natural to fear change, especially if we are pretty comfortable with the status quo. Change leads to the unknown, and the unknown makes our minds uneasy. The thing is, we’ve all been navigating the unknown for a while now thanks to the onset of the COVID-19 pandemic. The good news? This means you’re already a lot more equipped to handle change than you might think.
Supporting Trojans to THRIVE
Over the next few years, you will likely experience more change than at any other time in your life. You might change majors, living situations, jobs, and romantic partners. These changes will drive other changes too — in your interests, talents, friendships, priorities, and values.
2. Stay in the moment.
Instead of fearing change, think about it as a new path: Practice opening yourself up to it.
3. Trust that you got this.
1. Don’t fight it.
You are more resilient than you think. You have the inner resources to take on whatever change brings your way, especially if you can settle into taking each day as it comes.
Change happens. If you resist it (“Why is this happening?” “What if I don’t like this?” “You said you would never change!”), you waste time and energy that could instead help to manage the challenge you’re facing. Instead, try dealing with the overwhelm by doing things like creating a to-do list and checking small things off each day, or scheduling time for self-care at least once a week.
Worrying excessively about what might or might not happen throws fuel on the fear fire. Keeping your attention in the present stops you from drifting toward anxiety-inducing “what if?” statements.
To stay anchored in the present so you can maximize your resilience in the face of change, try to practice mindfulness exercises for a few minutes each day. Although change can be destabilizing, it can also provide new, exciting, and fun opportunities.
24/7 by Phone: (213) 740-9355 (WELL) or schedule appt at USC.edu/MySHR
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USC's Official Student-Run Blog Tips for your first year and more, written by USC students. Tips for your first year and more, written by USC students. Trojans360.com
Trojans360.com
Staying Well at USC, a wellness blog for students with new articles every month.
stayingwellat.usc.edu
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Supporting Trojans to THRIVE
Sex & & Health::Info for Students Sex Students Supporting you to help love yourself and the body you’re in.
uscsthealth.info/sexandhealth
STI TESTING MADE EASY Stay informed about your sexual health by getting a self-directed STI test.
bit.ly/uscselfdirectedtesting 24/7 by Phone: (213) 740-9355 (WELL) or schedule appt at USC.edu/MySHR
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CMH Workshops
High Value, Low Time Commitment. Build a skill, add to your personal toolkit for positive mental health and interpersonal and intrapersonal well-being with single-session workshops. Workshops functions as a peer support group and psychoeducation resource. Workshops are made possible by your USC Student Health Fee. Please note: Workshops are not considered Group Therapy. While we encourage students to protect the privacy of their peers, workshops are not confidential spaces and, therefore, not a replacement for therapy.
Sample Workshops Include: • Anxiety Management
• Healthy Relationships
• Depression Support
• Self Care
For full workshop descriptions and availability please visit: uscsthealth.info/workshops 6
Supporting Trojans to THRIVE
These services are provided through the USC Student Health Fee (SHF).
Group Therapy at USC Groups are weekly therapy sessions facilitated by licensed clinicians from USC Student Health. Group sessions offer effective skills, and assist students in addressing social confidence, loneliness, body image, self-esteem, relationship concerns, life skills, and more.
Choose a Group? LookingWhy for the right flock? Community:
Finding others who are facing the same difficulties can provide perspective, and relief.
Shared Experiences:
Can help individuals feel understood and identify effective ways to support one another.
Commitment:
Making time to regularly explore what you are going through can help individuals work through challenges.
Effective:
Research shows group therapy is as effective as individual therapy for a range of difficulties.
Group Counseling
Provided by Counse lin
g and Mental Health
Servi
ces For more information visit: bit.ly/USCgroups uscsthealth.info/groups
These services are provided through the USC Student Health Fee (SHF).
Quiet Stress Hacks You Can Do in the Library by: Emma Wong | Trojans360 We’ve all been there. It’s 10 p.m. in the library, your laptop battery is hanging on at 7%, and you’ve re-read the same sentence for the third time without processing a single word. Studying can take a toll on your mind and
body, especially when midterms or finals season rolls around. But here’s the good news: you can reset your focus and calm your stress levels without even leaving your seat.
Whether you’re cramming for an exam or tackling a long research paper, here are a few simple breathing, stretching, and grounding exercises you can quietly do (even in the library) to recharge your brain and ease the tension.
1. Breathing Hacks to Calm Your Mind Breathing exercises are one of the quickest ways to relax your nervous system. When we’re stressed, our breathing becomes shallow,
signaling our body to stay in “fight or flight” mode. Deep breathing flips that switch, helping you feel centered again.
4-7-8 Technique Inhale quietly through your nose for 4 seconds Hold your breath for 7 seconds
You can do this at your desk with your eyes closed or while taking a quick break between flashcards.
Exhale slowly through your mouth for 8 seconds
Within a few rounds, you’ll likely feel your shoulders drop and your mind slow down.
Repeat 3-4 rounds
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Supporting Trojans to THRIVE
Box Breathing Inhale for 4 counts Hold for 4 counts Exhale for 4 counts Hold for 4 counts
This method is simple and discreet. Perfect for a crowded library! It’s rhythmic, quiet, and helps regulate your heartbeat when you’re feeling overwhelmed.
Box Breathing
Follow along with this interactive video, made by a fellow USC Student:
uscsthealth.info/breathe
24/7 by Phone: (213) 740-9355 (WELL) or schedule appt at USC.edu/MySHR
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2. Stretching to Release Tension Long study sessions often mean hunched shoulders, stiff necks, and tight hips from sitting too long. Even a minute or two of light stretching can increase blood flow and reduce fatigue. Keep your blood moving by trying a few small stretches.
Neck Stretch: Drop your right ear toward your right shoulder and gently press your left shoulder down to deepen the stretch. Hold for 15 seconds and switch sides.
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Seated Shoulder Rolls: Lift your shoulders up toward your ears, roll them back, and drop them down. Repeat 5-6 times, then switch directions. You’ll feel instant relief from built-up tension.
Seated Spinal Twist: While sitting, place your right hand on the back of your chair and your left hand on your right thigh. Gently twist your torso to look over your right shoulder. Hold for 10-15 seconds, then switch sides. This helps counteract slouching and refreshes your posture.
Supporting Trojans to THRIVE
3. Grounding Exercises to Refocus Your Brain When your thoughts start to spiral because your to-do list feels endless, or your test anxiety is getting the better of you, grounding techniques can help bring you back to the present moment.
5-4-3-2-1 Method: Take a moment to pause and look around you. Challenge yourself to stop what you’re doing and identify: 5 things you can See 4 things you can Touch 3 things you can Hear 2 things you can Smell 1 thing you can Taste By the time you’ve finished this exercise, your attention will be redirected away from your stress and into your surroundings. This will help your brain feel more focused on the task at hand, rather than heightened stress. When you’re ready, you can dive back into studying.
Sensory Reset: If you’re zoning out, take a moment to engage with your senses. For example, feel the texture of your sweater, sip some cold water, or smell your coffee. These small sensory cues help bring you back into the present moment and can make you feel grounded again. It’s easy to forget that productivity isn’t just about pushing harder but about pacing yourself. Your brain needs rest just as much as it needs caffeine and focus. So next time you feel the tension creeping in during a library study session, take two minutes to breathe deeply, stretch gently, or ground yourself in the present. These small resets can make all the difference in how you feel and perform, turning a stressful study night into a calmer, more focused one.
24/7 by Phone: (213) 740-9355 (WELL) or schedule appt at USC.edu/MySHR
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Trojans Act Now! R U
Upstanders are Heroes in Real Life OK ?
DISTRACT
Approach the victim with a reason R U for them to leave the situation – tell them they need to take a call, or you need to speak to them; any excuse to get them away to safety.
OK?
DIRECT ! ACTION
R U
OK? Call out negative behavior, tell the person to stop or ask the victim if they are OK. Do this as a group if you can.
DEBRIEF
R U
OK ?
Wait for the situation to pass then check in with the people involved to see if they are OK. Or report it later when it’s safe to do so – it’s never too late to act.
DELEGATE !
!
Tell someone with the authority to deal with the situation; or call for help.
!
Learn more in the Trojans Act Now! Prevention Education Module Log into trojanlearn.usc.edu to sign up, beginning August 22.
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This is a third-year curricular module of three required live sessions for all USC Students. The years 2 and 3 modules may be taken at any point after the year 1 modules are completed. Supporting Trojans to THRIVE
What can an advocate do, if you ask them to? Listen to what you experienced and offer possible next steps Accompany you to a sexual assault response team (SART) center for an exam Arrange transportation for you to and from a SART center Arrange for aftercare services on your behalf, including but not limited to medical care services and therapist services Arrange campus accommodation measures with offices, including arranging any academic and alternate housing accommodations Discuss reporting options and assist you in contacting investigators in the EEO-TIX (Title IX) Office or other authorities — but only at your direction Advocates services are covered through your Student Health Fee.
You Have an Advocate If you are a student experiencing gender- or power-based harm — including sexual assault, domestic violence and stalking — you aren’t alone. Confidential advocates are available on call 24/7 to provide you with supportive services and help you navigate what comes next.
All services are confidential and client-directed. This means an advocate’s actions are decided by you.
Contact a Team of Conf id 24/7 Response and Suppor
Call: 213-740-9355, anytime 24/7 Say: I need an advocate. Connect: Talk to an advocate.
bit.ly/USCadvocate
RSVP pro for 24/7 of gender (including violence,
bit.ly/USCadvocate
Relationship and Sexual Violenc
24/7 by Phone: (213) 740-9355 (WELL) or schedule appt at USC.edu/MySHR
is a Counseling and Mental Health Services Keck Medicine of USC. All mental health provide
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of Psychiatry and the Behavioral Sciences of t
All services are confidential
Academic & Cultural Center
Embedded counselors are therapists are conveniently located inyourac Embedded counselors are therapists whowho are conveniently located in your building a private office, embedded counselors better understan unit’s unit’s building with awith private office, embedded counselors better understand yo
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Academic School Locations
Annenberg
Architecture
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ASC Rm 304
HAR Harris Rm 210
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JFF Rm 201
(Undergrad Only)
For an appointment near you, please visit Supporting Trojans to THRIVE
Embedded EmbeddedCounselors Counselors
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ADHD is Oversimplified What I Learned from the #ADHDTok Event by: Donal Buckley Trojans360 Discussing topics like mental health is no longer taboo in 2026. In fact, it’s encouraged. Gone are the days where we fear being stigmatized for talking more openly about our personal issues and seeking the right tools to help address them. This was the crux of the conversation at Student Health’s “#ADHDTok: The Myths (and Facts) of ADHD” on Friday, April 10, 2026. Per its name, the panel discussed
common misconceptions of ADHD that exist (or have been perpetuated) largely thanks to social media. On TikTok, a subcommunity exists called “ADHDTok” that talks about all things ADHD. While this community has been helpful in addressing stigmas in talking about the brain difference, it has also spread misinformation about it as well. I’ve fallen victim to this too, so this event was a valuable learning opportunity for me.
Don’t Trust TikTok for Everything The main argument of the panel was that we can’t trust everything off TikTok blindly. TikTok’s algorithms work where it gives you what it thinks you want to see. If you’re engaging with ADHDTok content — and believing you may have ADHD based on an influencer saying a sign is a short attention span — then TikTok is going to feed you more of it. And the thing about TikTok is that, at the end of the
day, many creators are looking for you to engage with them so they can make money. While not true of all creators, it’s important to treat everything said with a grain of salt and go to professionals like clinicians and therapists for more accurate information. ADHD is a nuanced disorder that affects each person who has it differently.
24/7 by Phone: (213) 740-9355 (WELL) or schedule appt at USC.edu/MySHR
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ADHD Does Not Only Exist in School One of the most common ways ADHD is discussed is in relation to academia. Having a shorter attention span or not being able to focus in class are traits often associated with having ADHD. But it’s important to remember that ADHD is a neurological condition and not a set of personality traits. While you may find yourself zoning
out during a boring lecture, or your attention span has shortened with the rise of short-form content online, that’s not a onestop diagnosis for ADHD. People who have ADHD are affected by it in all aspects of their life, not just in school. It is a persistent neurological condition that affects peoples’ relationships, careers, and everyday lives.
There is No One Solution to Tackling ADHD Social media has a tendency to generalize everything. It’s why many people may feel like they have ADHD after watching a TikTok about it. And many creators have also created videos about how to manage symptoms of ADHD. Whether you have it or not, it’s important to take these videos lightly as well. The only person who can tell you how you can manage your ADHD is a licensed professional.
ADHD is a deeply personal condition and there is no one way to manage it. Each person is affected in unique ways that require unique treatments. This is not just true of ADHD but of all things — I’ve looked to TikTok for tricks to get better sleep or managing stress, but not all techniques work for me. The same is true for ADHDTok.
Do Not Find Solutions Yourself The panel made an important point about the rise of adderall use in college. It’s been found that many students purchase adderall from their friends in order to focus on important homework assignments. This is extremely unsafe and illegal! Using unprescribed medications of any form can have detrimental effects on your health. If you think you really need it, book
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an appointment with a professional instead of finding the solution yourself. USC hosts Drug Take Back Days every November and April. If you find yourself abusing these substances, you can dispose of them anonymously.
Supporting Trojans to THRIVE
There Are Resources for You That being said, there are ways for you to get professionally tested for ADHD. As a USC student, these resources are free and easily at your disposal. These include: Counseling and Mental Health Services Office of Student Accessibility Services (OSAS) USC Student Health 24/7 Call Center at (213) 740-9355 (WELL) And if we’re talking social media, you can also follow @USCTrojanHealthHub on Instagram for reliable information and upcoming events. Even if you aren’t diagnosed with ADHD, Student Health can still help with managing stress and finding specific habits that work for your unique life.
The Kortshak Learning Center also provides free psychoeducational assessments to students. These assessments have you list everything you’re struggling with, determine if these struggles may be linked to a disorder, and put you on a waitlist if their services will help. This three-step resource can help you from accidentally diagnosing yourself with something you don’t have. Social media is notorious for spreading misinformation but it has also increased the conversation surrounding ADHD. If you truly think you have it, this article’s not meant to dissuade you from getting tested for it. I just urge you to be more cautious, because I, like many others, have been caught in the social media trap, too.
The panel was hosted by USC Annenberg faculty member and USC News editor David Medzerian and featured Dr. J. Batra, Vice Chair for Clinical Affairs for Behavioral Health Services at Keck Medicine of USC; Dr. Jiyun Kang of USC Counseling and Mental Health Services; and Dr. Kelly Liao of the USC Chan Division of Occupational Science and Occupational Therapy.
Listen to the full event recording on the Student Health Podcast, "The Gray Area":
uscsthealth.info/adhdtok_podcast
24/7 by Phone: (213) 740-9355 (WELL) or schedule appt at USC.edu/MySHR
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Supporting Trojans to THRIVE
Gender-affirming Care: Information and Support Your gender-affirming care team at USC Student Health has specialized training and experience in transgender-related health care inquiries, hormone treatment, counseling, consultations, and referrals.
We offer: Medical Services,
including affirming primary care, hormone therapy, HIV prevention (PrEP/PEP) and STI testing
Counseling & Mental Health Services,
including supportive individual/group therapy & letters of support
Referrals & care coordination
for individuals seeking gender-affirming services & surgeries Contact us at 213-740-9355 (WELL) or through the MySHR patient portal to make an appointment with a provider to discuss how we may support your needs. We are here to help you receive the best care possible. 24/7 by Phone: (213) 740-9355 (WELL) or schedule appt at USC.edu/MySHR
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uscsthealth.info/GenderCare
al Well-Be nt
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Sign Up for Well-being Wednesday Texts n
Bring some positive wellness into your week by signing up for USC Student Health’s Well-being Wednesdays text series.
ing
Me
Well-B It’s easy to forget to take a break, feel gratitude, or just breathe. tal e
Text “Healthyminds” to 877-540-0674. The next message might be exactly what you need.
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You will receive the confirmation message: “Thanks for signing up for USC Student Health Wellbeing Wednesdays!”
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Struggling? In crisis? Don’t keep it to yourself.
Text HOME to 741741 I’m feeling really hopeless…
Free, 24/7 supportI don’t fromknow a trained what to do.crisis responder is only a text message away. I’m glad you reached out. I’m here, and I’m listening.
Can you tell me more about what’s going on? neM
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I’m feeling really hopeless… I don’t know what to do.
I’m glad you reached out. I’m here, and I’m listening.
...
Can you tell me more about what’s going on?
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Crisis Text Line (CTL) is a national non-profit texting line that provides 24/7 support for anyone in crisis; services can be used anonymously. CTL is a recognized support partner of USC Student Health, but is not a psychotherapy service. No individual patient data is collected or shared through this line. Provided in Partnership:
24/7 by Phone: (213) 740-9355 (WELL) or schedule appt at USC.edu/MySHR crisistextline.org
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My tooth got knocked out! What should I do?
.
Pick up the tooth by the crown, NOT the root.
.
If it is dirty, gently rinse the tooth with water.
.
Reposition the tooth in the socket immediately, if possible. No matter what, keep the tooth moist at all times.
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If it isn’t possible to keep the tooth in your mouth, put the tooth in cold whole milk or request a “Save A Tooth” kit from USC Student Health or DPS.
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30 min
Arrange for immediate treatment within 30 minutes.
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Expressing Kindness in Times of Stress
When you empathize with someone experiencing difficult emotions, you are an important support. It can be incredibly validating when someone recognizes your experience, without changing the context, judging, or turning away from it. Thinking, Active listening, and Presence can be helpful to express concern when a friend or colleague may be experiencing a tough time. This might be a personal time of individual difficulty (breakup, divorce, job loss) or from a community experience (natural disaster, civil or political unrest, other circumstances of collective grief or loss).
Thinking of you
“I’ve been thinking about you, hope you are doing ok” or “Checking in—how are you going?”
Active listening
validating emotions shows interest and support: “That sounds really tough. I empathize with you.” or “Your feelings make total sense to me.”
Presence (be present with them): “I’m here if you just want company or want to talk.” or "If you want to (take a walk, get coffee, come over for movie night to take a break, etc)” I’m here for you.” Expressing compassion recognizes the common human experience, validates what a person is going through, and lets them know they have connection with someone who is willing to sit with them through a difficult time.
24/7 by Phone: (213) 740-9355 (WELL) or schedule appt at USC.edu/MySHR
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NALOXONE SC A Student-led Program of the American Association of Psychiatric Pharmacists (AAPP) USC School of Pharmacy Student Chapter
What Are Opioids? Opioids are a class of drugs that include the illegal drug heroin, synthetic opioids such as fentanyl, and pain relievers available legally by prescription. Fentanyl is a powerful synthetic opioid, 8o times more potent than morphine, that has been found in illegally produced pills and powders, and has driven a steep rise in opioid overdoses nationwide. Powders and Pills can be laced with opioids.
What Is Naloxone? NALOXONE
Naloxone (Narcan nasal spray) is an opioid overdose reversal and lifesaving medication used for emergencies.
Where Is Naloxone Available on Campus? Narcan is available at the following locations: Engemann Student Health Center University Park Campus 1031 West 34th St. Los Angeles, CA 90089
Eric Cohen Student Health Center Health Sciences Campus 1510 San Pablo St. Suite 104 Los Angeles, CA 90033
Trojans Farmers Market (UPC) Student Health Table Contact aapp.usc@gmail.com for additional information.
sites.usc.edu/NaloxoneSC 26
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24/7 by Phone: (213) 740-9355 (WELL) or schedule appt at USC.edu/MySHR
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Health Center Locations Engemann Student Health Center University Park Campus 1031 West 34th St. Los Angeles, CA 90089
Eric Cohen Student Health Center Health Sciences Campus 1510 San Pablo St., Suite 104 Los Angeles, CA 90033
In case of urgent health matters: uscsthealth.info/urgentmatters Follow us on Instagram: @usctrojanhealthhub Listen to our student-led podcast: The Gray Area: Real Talk for Real Relationships
Call us 24/7: (213) 740-9355 (WELL) studenthealth.usc.edu