Tag Archives: Stress

Mental Health Resources, Sexual Assault Services, The Office of Wellness and Mental Health

Presenting TimelyCare- A New, Free Telehealth Program For Students!

Northern Virginia Community College is excited to offer TimelyCare- a new, FREE telehealth program for students for students seeking mental health and wellness supports! The service will provide access to 24/7 virtual mental health care from anywhere in the United States via the TimelyCare app or the web on VCCS’ TimelyCare homepage for phone or video appointments.  Available services include:

  • TalkNow: 24/7, on-demand video access to a mental health professional for in-the-moment support for concerns like test anxiety, interpersonal conflicts, stress, break ups, feeling stuck, and suicidal ideation
  • Scheduled counseling with a licensed professional (up to 6 sessions a year)
  • Health coaching with lifestyle support for concerns like sleep issues, body image, physical health, nutrition, meal prep, etc.
  • Group sessions for weekly guided meditation, yoga, and monthly special topics seminars

You’ll never receive a bill, be asked to pay, or be asked to provide insurance information!  Registration with your VCCS email, an internet connection, and about 2 minutes is all you need to start; learn more and sign up at www.timelycare.com/vccs, download the TimelyCare app, or access from the Office of Wellness and Mental Health telehealth page today!

Dual enrolled students are not eligible to access these services and students under the age of 18 require parental permission to access telehealth services.  Please contact the Office of Wellness and Mental Health at wellness@nvcc.edu with any questions.

 

Events, Resources, The Office of Wellness and Mental Health, Tips

November is National Family Caregivers Month

As the Thanksgiving holiday is among us, many of us are planning to enjoy some time with our loved ones.  Many are also in a position of supporting children, their parents, or both.  Some provide support to neighbors, friends, or in helping professions.  Taking care of others is often a part-time or full-time duty on top of employment.  November is National Family Caregivers Month, where those who have the role of caregiver are encouraged to focus on their own mental health and wellness, which will allow them to be present for others.

Senior couple and daughter having fun

Recognition is not always there for these daily heroes, so this month is for them!  The Caregiver Action Network (CAN) helped bring about the observance of this month, and is encouraging caregivers engage in activities and causes they are passionate about.  Check out President Biden’s NFCM proclamation for National Family Caregivers Month.

Mental Health America (MHA) has created a free toolkit of resources and information to support the needs of caregivers, and those they serve.  There are screeners, data sheets, activities, and initiatives to utilize.  Also check out these tips from CAN below, as well as their toolkit online!

As we enter this holiday season, please remember to take care of yourself, and encourage those in your life in caregivers roles to do the same.  Use hastags #NFCMonth and #CaregiversAND to continue to highlight this important observance!

Education, Mental Health Resources, Resources, The Office of Wellness and Mental Health, Tips

Talking With Your Professor About Your Mental Health

Recognizing, discussing and seeking assistance for mental health concerns is difficult.  There is a vulnerability (and a fear of stigma for many) that may cause one to hesitate to communicate and/or pursue help, if at all.  Know that you are not alone- mental wellness shifts for everyone, and everybody finds themselves needing help sometimes.  This graphic from Mental Health America illustrates some options and suggestions for how to communicate with your professors about your struggles and needs.

NOVA-specific options you may also consider include:

Remember, you are cared for, and NOVA is here to support you!  If you find yourself feeling unsafe and in need of support, contact the National Suicide Prevention Lifeline:

    • Available 24/7
    • 1-800-273-8255, or chat
    • 1-888-628-9454 (Spanish Language)
    • 711 (Deaf or hard of hearing)
    • 1-800-273-8255 and press 1, text 838255, or chat (Veterans)

For immediate assistance, please call 911.

Events, Fun, Mental Health Resources, Resources, The Office of Wellness and Mental Health, Tips

August is Wellness Month! Tips to Focus on Your Wellness

 

Happy Wellness Month! More than ever, the need to focus on physical, mental, emotional and spiritual wellness is apparent.  With just a few dedicated moments and strategies, you can keep your general wellness on track, lessening the pains and frustrations of life’s challenging moments.

While there are many facets and ways to focus on your wellness, consider focusing on the following, and coming up with a few of your own:

  1. Prioritize sleep.  Not getting restorative sleep sets the tone for your day, and puts your energy and focus at a deficit.  When you can, get an extra half hour or so of rest to prepare you for the next day.
  2. Stay hydrated.  Water consumption is fundamental to many bodily functions and processes, including thinking, movement, clear skin and sleep, so drink up!
  3. Practice gratitude.  We all are striving everyday to grow, and unfortunately, it can be easy to focus on what we do not have.  Instead, reflect on what you do have, and the strides you made to meet your needs and goals.
  4. Get well exams.  Regular check-ups with a doctor or other certified professional supports overall health by giving you a status on your physical wellbeing, as well as areas to focus on, if necessary.  Early intervention is the best intervention!
  5. Incorporate fruits/veggies.  A variety of produce in your daily food consumption not only supports your physical wellness, but they taste great!  Try out a new, colorful fruit/vegetable, or one you decided you did not like a child- maybe you’ll change your mind!
  6. Take a walk/get outside.  Fresh air is a necessity, and a great tool for centering yourself.  Pause and take in the sights, sounds, smells, and sensations around you.
  7. Do something without expectation of something in return.  A great way to take the focus off of yourself, especially when you are not feeling the greatest, is to do a good deed for someone else.  The smile you give to another can bring yours back, too!
  8. Plan for setbacks.  Nothing goes our way 100% of the time, so a good way to prevent feeling devastated when life throws a hardship your way is to prepare for the possibility that tough times may come.  They are temporary; having skills, resources and supports in place will lessen their disruption.
  9. Practice deep breathing.  Have you ever sighed and realized that your jaw or fists are clenched?  Breathing not only supports physical processes, but our emotional and spiritual health as well.  Take a moment to engage in mindful breathing; focus on the present, and let go of the tension or worry you may be experiencing.
  10. Limit screen time.  Turn off the TV, log off social media, put down your phone.  Looking at screens too long is not only unhealthy for your eyes, but you may be engaged in internalizing negative stimuli, such as negative news stories, or people ranting online, and these can zap your mood.  Schedule your screen time to limit your exposure, and engage in some of the tips above!

What’s your favorite way to focus on your wellness?  Find a new strategy, and share it (or your tried and true methods) with a friend today!

Education, Events, Mental Health Resources, Office of Student Life, Public Safety, Resources, The Office of Wellness and Mental Health

Self-Injury Awareness Day

March 1 is designated as Self-Injury Awareness Day.  This campaign was born out of the importance of bringing awareness to the acts of self-harm, and to destigmatize their existence.  By acknowledging the acts of self-injury, we can provide empathy and understanding to its sufferers; lessen fear and silent suffering; and encourage education about what self-injury is, why it occurs, and how to address it.

Self-injury differs from suicide attempts as it is not intended to end life, rather, it is an attempt to deal with overwhelming emotions like anger, frustration, and pain.  The cycle of self-injury is marked by an escalation of emotion that one feels out of control of, and they engage in a behavior that causes bodily harm (cutting, burning, scratching, hitting self, piercing skin, etc.) which brings temporary feelings of relief and calm.  This then turns into feelings of guilt and shame, and a lessened effect of the chosen method of self-injury, which may lead to using a more severe method/frequent self-harm, increasing the possibility of ongoing harm and/or accidental death.

Awareness of self-injury provides opportunities for those experiencing pain to learn healthier methods to manage their emotions and crises when they occur with the aim of validating pain while preserving life and instilling hope.  The stigma around mental illness and self-injury further isolates those suffering causing them and their loved ones of their voices because not knowing if and what to say can be detrimental as well.  The Mayo Clinic has a thorough summation of the causes, symptoms, types, implications and methods of support for self-injury.

There is also a newer phenomenon of digital self-harm, wherein one uses memes and other online forms of expression to speak to their pain; pose as others speaking negatively of the poster/cyberbullying the poster; or making repeated commentary about self-injury and self-loathing.  Visibility of these posts and gaining “likes” does not serve to support the individual in their mind, rather, it validates the despair and further serves to encourage self-injury.

Orange is the representative color of self-injury awareness, shown either through the wearing of a ribbon, or of drawings of orange butterflies on the wrist.  You can show your support on March 1 by wearing orange and seeking to learn more about self-injury and how you can intervene on behalf of yourself or others.  If you or someone you know is struggling, please fill out a Student in Need of Assistance Report for support through NOVA CARE teams (within the NOVA community), or contact the National Suicide Prevention Lifeline at 1-800-273-8255.  If you need immediate assistance due to safety concerns on campus, contact NOVA Police at 703-764-5000 or call 911 (off campus).

Education, Events, Mental Health Resources, Office of Student Life, Performance, Public Safety, Resources, The Office of Wellness and Mental Health

CULTIVATING CARE ON SOCIAL MEDIA

Presenting Day 2 of Cultivating Care and Reaching Out In Kindness, brought to you by the Office of Student Life and the Office of Wellness and Mental Health!

With technology usage at an all-time high, you may experience joy and frustration with life online.  We use social media to stay connected with friends and family, keep up with news and celebrities, inform others about our lives and more.  The convenience of smartphones means we can get up-to-the-second updates from our app notifications, and for many, this leads to being stuck in a pattern of grabbing our phones at every chime and engaging in constant scrolling.  Topics, such as the pandemic’s impact on our lives and economy, racial discourse, and political sparring are splashed all over our timelines.

So how do you take care of yourself while enjoying social media?  Check out these tips!

  1. Before you open an app and start scrolling, ask yourself if you’re in the mood for what you might see. Check in with yourself during and after your time online.
  2. Do you have people whose posts trigger you? Consider muting them, so you cannot see their posts when you scroll.  This can be done on Twitter, Instagram and Facebook!
  3. Schedule your time online. Be purposeful when you engage instead of just reaching for the phone when you hear a notification.  This will help you with not being overwhelmed.
  4. Turn off your notifications! It is hard to stay focused on the world around you with constant pinging, and it may cause you to start a scrolling session and lose track of time and task.  You may also feel anxious knowing there are posts, messages and videos waiting for you to observe.  Control how and when you engage instead of the notifications shaping that for you.
  5. Remember that what you see of others (and what you post of yourself) isn’t fully representative of the real world. Others are choosing what they share with you online, just the same as you are choosing when you post.  Be careful not to compare yourself to polished images.
  6. Be careful in the comment section. Think before you comment, and consider the source when you read what others say- it is easy to get caught up in negativity when you end up doomsurfing or doomscrolling (pattern of seeking or viewing negative content, even if it makes you sad, anxious, or angry).
  7. Don’t ignore cyberbullying. We all have a right to respect when online- if you are mistreated, see something offensive, or view content that just doesn’t feel right, report it.  People can feel emboldened behind anonymous screennames, and algorithms miss questionable content all the time, so it is up to us as an online community to keep it safe for us all!
  8. If it all just seems like too much, feel free to take a break! Let your followers know so they don’t worry about you.  Take care of you first!

For another perspective on taking a break online, check out Social Media Detox…This Changed My Life!!   Happy Scrolling!

As a reminder, you can participate by:

  1. Take a moment to anonymously share a few words of gratitude here, which will be displayed on a “virtual bulletin board” and become a video to be released on Nov. 11.
  2. Complete and email the “Kindness Card” to someone you really appreciate or someone who could simply use some extra words of encouragement at this time. The link to access the card is here.
Education, Mental Health Resources, Public Safety, Resources, The Office of Wellness and Mental Health, Tip of the Week, Veterans

The “S” Word- What To Do To Prevent Suicide

The National Suicide Hotline Designation Act has passed in the US House of Representatives today!  It aims to create a three-digit number (988) for suicide prevention and mental health crises, and direct calls to the already-established National Suicide Prevention Lifeline.  Having previously passed in the Senate, it is awaiting presidential approval and signature, and will require all telephone service providers to route calls from the Lifeline to 988 by July 16, 2022.

In the meantime, here are some resources to assist you in finding suicide prevention information, contacts and resources for yourself and others.  As safety is paramount, if you are experiencing suicidal thoughts, or know of someone that is, calling 911 is the first line of intervention.  You may also go to your local emergency room for assistance.

Note: This information is not exhaustive, nor is its inclusion an endorsement by The Office of Wellness and Mental Health.

Who to contact:

  • National Suicide Prevention Lifeline:
    • Available 24/7
    • 1-800-273-8255, or chat
    • 1-888-628-9454 (Spanish Language)
    • 711 (Deaf or hard of hearing)
    • 1-800-273-8255 and press 1, text 838255, or chat (Veterans)
  • PRS Crisis Link Hotline (Northern Virginia):
    • Available 24/7
    • 703-527-4077 or text CONNECT to 85511
    • 711 (Deaf or hard of hearing)
  • Crisis Text Line:
    • Available 24/7
    • Text HOME to 741741
  • The Trevor Project (LGBT):
    • Available 24/7
    • 1-866-488-7386
    • Text START to 678678
    • TrevorCHAT

Warning signs that intervention may be necessary:

  • Talking about:
    • Killing themselves
    • Having no reason to live
    • Not wanting to live
    • Feeling trapped
    • Not wanting to be here anymore
    • Experiencing unbearable pain
    • Feeling like a burden to others
  • Exhibiting behaviors of:
    • Withdrawing from activities
    • Isolating from others
    • Increased drinking or substance use
    • Recklessness
    • Aggression
    • Planning ways to kill themselves, including internet searches and gathering means to inflict harm
    • Cutting, or other self-harm actions
    • Sleeping too much, or not enough
    • Giving away treasured possessions
    • Goodbye calls and/or visits to others
  • Displaying signs of:
    • Abrupt/erratic changes in mood
    • Depression
    • Irritability
    • Anhedonia (lack of interest in activities once enjoyed)
    • Rage
    • Feeling humiliated, attacked, dismissed or singled out

Resources on suicide and self-harm:

Although suicide is a difficult topic and experience for many, we cannot remain silent.  If you or a classmate/colleague/friend/family member is struggling, remember, there is hope and help is out there.  Let’s work together to quell our fear of the “s” word, to keep each other safe and well, and to end the stigma of self-harm and suicidal thinking.  You are not alone, your life is precious, and you are worthy of becoming your best self; you just have to be around to see how far you can fly!

Fun, NOVACares, Resources, Tip of the Week

Having Fun Online During COVID-19

Online life is in the forefront for many of us, especially for schooling, working, and staying connected with others.  This also means we are finding more entertainment online due to closure of many venues we would typically frequent.  Below are some suggestions of what you can do to have fun online during the pandemic:

  • Create a collaborative playlist with friends, classmates, colleagues, and family.  You’ll not only get to share your favorite tunes, but you’ll get to learn some new artists and songs, too
  • Use Zoom for more than class or work.  Have a dance party; host a movie viewing and critique party; play improv games like charades, one word story, convergence or 5 things; host a pet play date; engage in a group cooking demonstration

  • Celebrate random daily holidays, like National Power Rangers Day (Aug 28), Chocolate Milkshake Day (Sept 12), or Fried Rice Day, which is also Pepperoni Pizza Day (Sept 20)
  • Institute a TED talk of the day by viewing a video on a new topic everyday

  • Listen to, and discover a new podcast through your favorite podcast or streaming app
  • Use YouTube to find meditation and workout routines you can try

The possibilities are endless; try out something new, and share with others what you find to keep yourself entertained during this time!

Education, Mental Health Resources, NOVACares, Performance, Resources, Tip of the Week

Tips For Success as You Gear Up for a New Semester

As fall semester is fast approaching, some of you are beginning college for the first time, some are continuing on your current track, and some are returning after a break in your studies, or to begin a new area of study altogether.  Adjustment is the word as you move through your college experience, particularly during these unprecedented times.

Below are some tips to support your efforts for a success semester:

Prioritize your attendance: There’s no principal’s office in college, and you will not find many people clocking your time.  However, don’t cheat yourself by skipping class; you’ll miss out on lecture material, fall behind due to procrastination, and miss out on real-time connections with your classmates.  Protect your investment (remember, you’re paying) by showing up for class!

Avoid late work/make-up assignments and exams– Try to complete your work timely; make-up assignments and exams are difficult to schedule for both you and your professor, can compound your work in other courses, and may lead to the development of the poor habit of pushing things off.  Time management is imperative for your success!  If you need accommodations, apply early and openly communicate with your professors should an emergency arise.

Do your own work!– Plagiarism is not only an academic integrity offense, but it robs you the opportunity of showing off your abilities.  Be careful not to just change words around from a source; this is known as turn-of-phrase plagiarism, and is still considered cheating!  Always cite your sources.  Tutoring is available for free through NOVA, and includes paper reviews.  Having a late night?  Don’t fret! Tutor.com offers 24/7 tutoring services accessible through CANVAS.

Put down that phone– Even the best multi-taskers can get distracted by their phones.  Make sure to get the most of your lectures by putting your phone down; you won’t miss vital information, and will convey to your professor that you care and are paying attention.  Excessive use can impact your sleep and mood; too much social media time is liked to depression and anxiety symptoms.

Utilize academic advising– Check in with your advisor at least once a semester to make sure that you are taking the classes you desire, and that they follow the track of your degree or certification program.  They can also help you if you need to change or decrease your case load.  Academic advisors can inform you about extracurricular activities and other interests, and how to fit them into your schedule.

Join extracurricular activities– To round out your college experience, it’s a great idea to heck out and engage in clubs and campus activities.  Consider connecting with campus clubs and organizations, and joining the Virtual Student Union, which will allow you to forge relationships with your fellow students (and they make great résumé builders).

Stay healthy– Eat a healthy diet, get adequate sleep, and move your body!  Establish a routine in your school schedule and in your personal life, and maintain mental wellness through taking breaks, maintaining boundaries, and checking in with family and friends and expressing your feelings.  Resources for a variety of wellness needs are provided through the NOVACares office.  You can also reach out for help with concerns you have at NOVA by submitting a NOVACares report.

You are embarking on a remarkable journey to validate and expand your potential through higher education; display your talents and skills.  High fives to an awesome fall semester!

 

Mental Health Resources, NOVACares, Performance, Resources, Tip of the Week

What To Do When Uncertainty Is The Only Thing We’re Certain Of

As we trudge through another month of life during a pandemic, many questions about the future remain.  The constant state of the unknown can be anxiety-provoking at minimum, and even though we have all made adjustments, attempting to settle into our new “normal”, the rules, expectations, and mores seem to shift at a moment’s notice.

Even on our best days, the sense of uncertainty and lack of control is ever-present.  We try to resume our routines but can feel that things are not quite as they once were in the sea of masks, cleaner and hand sanitizer shortages, remote study and work environments, and travel restrictions.  Although none of us are sure when the current situation will end, there are strategies to mitigate the anxiety of the unknown.

Reflect– Take the time to check in with yourself; how are you feeling? Try and pinpoint things that are going well and feel comforting to you, as well as trials you are experiencing, and what you are feeling uncertain about.  Consider journaling, meditating or praying.

Be kind to yourself– Do not dwell on or minimize your struggles by comparing them to others or fixating on what you “should” be doing.  Recognize that you are doing your best, and your best is enough.  Treat yourself as you would treat a friend when they come to you in need.

Focus on what you can control– Limit your news and social media exposure, don’t ruminate on worst case scenarios, or conceptualize fast forwarding to the end of rough times to get your life back- your life is happening right now.  Instead, focus on what you can do and control, like your health, activity, relationships and social time.  Work towards your goals a little every day.

Take care of yourself– Make sure to tend to your basic wellness needs, like healthy diet, exercise and adequate sleep.  Prioritizing your physical and mental health will bolster resilience during difficult times.  Also make sure to maintain healthy boundaries- say “no” if you don’t feel up to something, establish a routine, and end work or study time appropriately (set an alarm if you need to!).

Try a new hobby or skill– Instead of focusing on what you can no longer do, or what has changed, limiting your ability to do your job, studies, or hobbies as you used to, consider a new hobby.  Revisit an activity you have not engaged in in some time, or seek to learn a new skill.  This will help with your sense of purpose.

Ask for help- If you are struggling, and are experiencing difficulty functioning daily, consider asking for help.  Mental health professionals, such as therapist and psychologists, are available to assist you during a difficult time.  The NOVACares mental health provider database can be accessed at https://www.nvcc.edu/novacares/resources.html.