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Self-Help Resources

A page within Counseling & Testing

 

 

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The YOU platform is the student's digital front door to campus resources and actionable content. YOU helps students navigate life and campus on their terms with independent goal setting, skill building, assessments, and evidence-based content across 30+ well-being topics. Access your YOU platform at you.uwlax.edu


 

Self-Help Resources 

At the Counseling and Testing Center, we recognize that the COVID-19 pandemic is affecting each person in a variety of ways and that it doesn’t look the same for everyone. Taking care of yourself holistically and finding effective coping strategies is greatly important. The following resource list can help you explore ways to care for yourself during this ongoing time of uncertainty. We look forward to connecting with you. 

General Mental Health Support

Academic Resources

Counseling Resources

Creating Routine 

Eating Concerns Support 

Grief

La Crosse Area and Wisconsin Resources

Managing Anxiety 

Systemic Racism/Support for BIPOC 

Virtual Activities 

 

The Murphy Learning Center is a place where UWL students can receive tutoring and other academic skills help. Along with other resources they have created a video series titled the 4 S's of Success that help students learn successful study techniques.

Murphy Learning Center also hosts the CTC’s pre-recorded academic workshop videos. These workshops are designed by the CTC to focus on the impact of mental health on your academics. Topics include: Fighting Burnout, Goal Setting, Motivation, Note Taking, Organizing Tasks, Test Anxiety, Test Prep, and Time Management. Videos can be found on Murphy Learning Center page under the seek additional support section.

 

  • MINDSHIFT
    • Description: Helps you learn how to relax, develop more helpful ways of thinking, and identify active steps that will help you take charge of your anxiety. Includes specific strategies to deal with different types of anxiety 
      Cost: Free 
      Download on the App StoreGet it on Google Play
  • BREATHE2RELAX 
    • Description: You can record your stress level, read information about the effects of stress on the body, and use the hands-on diaphragmatic breathing exercise to learn to relax. 
      Cost: Free 
      Download on the App StoreGet it on Google Play
  • CALM
    • Description: Relax using meditations, nature sounds, and peaceful music. Can help you meditate, sleep, relax and much more. Includes features such as guided meditation sessions from 2 to 30 minutes, Days of Calm program for learning how to meditate, music tracks, and nature scenes.  
      Cost: Free  
      Download on the App StoreGet it on Google Play
  • SIMPLY YOGA FREE 
    • Description: Walks you through practicing a variety of yoga poses. Contains a 20, 40 and 60 minute yoga routine that take you through each pose. Each pose is demonstrated by a certified personal trainer, so simply choose your workout length and follow along in the comfort of your own home. 
      Cost: Free 
      Download on the App StoreGet it on Google Play
  • HEADSPACE
    • Description: Headspace is everyday mindfulness and meditation, so you can make mindfulness a daily habit. Offers guided meditations, courses, and mindfulness exercises on subjects like stress, anxiety, worry, and more.
      Cost: Free
      Download on the App StoreGet it on Google Play
  • MEDITATION OASIS - SIMPLY BEING GUIDED MEDITATION
    • Description: Promotes relaxation and stress relief through customizable meditations. Allows you to choose from 4 meditation times and gives you the option to listen with or without music/nature sounds. 
      Cost: $1.99 
      Download on the App StoreGet it on Google Play
  • Depression self-assessment
  • Depression
  • Seasonal Affective Disorder
  • Depression Brochure
  • COGNITIVE DIARY CBT
    • Description: Learn to challenge irrational thinking related to depression and anxiety. Helps you to determine some ways to challenge irrational thinking related to depression and anxiety. Based on cognitive-behavioral therapy (CBT). Keep track of thoughts and emotions, categorize irrational thoughts, and practice replacing these thoughts with rational ones. Google Play only. 
      Cost: Free 
      Get it on Google Play
  • DEPRESSION CBT SELF-HELP GUIDE
    • Description: Learning to manage depression through thought challenging and self-care. Management of depression involves understanding depression and contributing factors. Learning to manage stress and engage in self-care behaviors can improve your symptoms. Contains a depression severity test, audios, articles, a cognitive diary, and a motivational points system that help you learn how to do this. Google Play only. 
      Cost: Free 
      Get it on Google Play
  • The Student Health Center has a specialized team who can provide high-quality and low-cost healthcare to eligible students. If you are interested in scheduling an appointment to discuss the benefits of medication as a part of your mental health wellness, call 608-785-8558. 
  • MEDISAFE
    • Description: Use a virtual pill box to get reminders to take your medication. With just a few simple steps, you can add a medication, get reminders, and track your progress. The app can notify a designated person if you forget to take your medication. 
      Cost: Free 
      Download in the App StoreGet it on Google Play

What is Mindfulness?

 Mindfulness Resources 

  • Calm
    • Description: Relax using meditations, nature sounds, and peaceful music. Can help you meditate, sleep, relax, and much more. Includes features such as guided meditation sessions from 2 to 30 minutes, Days of Calm program for learning how to meditate, music tracks, and nature scenes.
      Cost: Free
    •  Download it on the App StoreGet it on Google Play

 

  • Headspace
    • Description: Headspace is everyday mindfulness and meditation, so you can make mindfulness a daily habit. Offers guided meditations, courses, and mindfulness exercises on subjects like stress, anxiety, worry, and more. 
    • Download in the App StoreGet it on Google Play
  • UCLA Mindfulness App 
    • Description: With this easy-to-use app, you can practice mindfulness meditation anywhere, anytime with the guidance of the UCLA Mindful Awareness Research Center
    • Cost: Free
    • Download on the App Store     Get it on Google Play  

 

  • CALM
    • Description: Relax using meditations, nature sounds, and peaceful music. Can help you meditate, sleep, relax and much more. Includes features such as guided meditation sessions from 2 to 30 minutes, Days of Calm program for learning how to meditate, music tracks, and nature scenes.  
      Cost: Free  
      Download on the App StoreGet it on Google Play

 

  • SLEEP CYCLE
    • Description: Helps you feel rested by waking you up in your lightest sleep phase. An intelligent alarm clock that analyzes your sleep and wakes you in the lightest sleep phase – the natural way to wake up feeling rested and relaxed. Choose a relaxing alarm tone that will crescendo in volume.  
      Cost: FREE
      Download on the app storeGet it on Google Play
  • BETTER SLEEP: SLEEP TRACKER
    • Description: Create your favorite mix of sounds and melodies to help you relax. Includes features such as white noise sounds and music melodies to help you sleep or relax. Mix your favorite sounds and music together with different volumes to create your own personal melodies.  
      Cost: Free 
      Download on the App StoreGet it On Google Play

 

  • myNoise | Relax, Sleep, Work
    • Description: The premier white noise and background noise generator. Comes with 20 free sounds to help mask noises that are distracting while working, studying, relaxing, or sleeping. Cost: Free
    • Download on the App StoreGet it on Google Play

Lending Library

Did you know that the Counseling and Testing Center has a lending library that is available for all students? 

Book topics include GRE & CLEP exam test prep, ADHD help, anxiety, depression, disordered eating & body image, and many other self-help topics.

All of our books are cataloged through the Murphy Library and borrowing a book is easy. Come to the Counseling & Testing Center's office at 2106 Centennial Hall and browse our bookshelf. You can borrow the book for 3 weeks but you can contact us to renew if you need longer. 

View the CTC Lending Library Catalog

 

Emergency & on-campus resources

Emergency Resources 

  • Off-Campus EMERGENCY: 911
  • On Campus EMERGENCY: 608.789.9999 (UWL Police)
  • UW Mental Health Support 24/7: call/text 888.531.2142
    • UWL Mental Health Crisis and Emotional Support for UWL Students.

On Campus Resources

  • ACCESS Center: 608.785.6900
    • Help with accommodations for students with disabilities
  • Center for Transformative Justice: 608.785.5094
    • Support with belonging on campus and reporting a hate or bias incident.
  • Student Life608.785.8062
    • Resource for students in distress and needing resources, faculty with concern about a student disruption, help with meeting basic needs, and campus CARE team.
  • Student Health Center: 608.785.8558
    • Medical providers available for student health care needs including primary care, mental health, and same-day care. 
  • Violence Prevention: 608.785.5126
    • Confidential support and advocacy for anyone in the campus community who has experienced sexual assault, stalking, violence, abuse, or threats. 

 

More 24/7 Crisis Resources 

  • La Crosse County Mobile Crisis: 608.784.HELP (4357)
    • Local mental health support and evaluation of risk via phone and/or in person.
  • Suicide & Crisis Lifeline: 988
    • Nationwide mental health support and crisis intervention via phone, text, or chat. Veterans and other service members and their families, press 1 to be connected with specific supports. 
  • Trevor Lifeline: 866.488.7386
    • Crisis and emotional support for LGBTQ+ youth up to age 25.
  • The Steve Fund: Text 'STEVE' to 741741
    • Crisis and emotional support for students of color.
  • Text ‘Hopeline’ to 741741 
    • Nationwide text-based mental health support
  • Great Rivers 211 Helpline: 211 or 800.362.TALK (8255)
    • Local support and help in connecting with resources for meeting basic needs for food, housing, healthcare, childcare, etc.