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Self-Help Resources

A page within Counseling & Testing

Emergency Resources

  • Off-Campus EMERGENCY: 911
  • On Campus EMERGENCY: 608.789.9999 (UWL Police)
  • Suicide & Crisis Lifeline: 988(veterans and other service members: press 1)
  • 24/7 Mental Health Crisis Support: Call 608.785.8073 & press 1

Mantra Health manner offering free self-help and productivity tools. On the left, the logos of Mantra Health and UWL appear above the bold text "Your Wellness, Your Way." Below, it reads "UWL & Mantra Health now offer free self-help and productivity tools." A QR code is labeled "Get started in the Care Hub" with the URL mantrahealth.com/lacrosse. On the right, a smartphone screen displays a Self Care app featuring sections like "The Art of Happiness," "Focus Your Mind," "The Art of," and "Stop."

Self-Help Resources 

Racial Trauma and Self-Care during Tragedy

What is Racial Trauma?

Self-Help and Coping

Election and Politics
Study Skills
  • The Tutoring and Learning Center
    • The Tutoring and Learning Center, located in the Murphy Library, 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.
    • The Tutoring and 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 The Tutoring & Learning Center's page under the seek additional support section.
Time Management
  • Procrastination
  • Time Management
  • Time Management Brochure 
  • COACH.ME (APP)
    • Description: Uses reminders and a built-in community to aid you in achieving your goals. Positive habit forming app that helps you focus on achieving your goals.  Has more than 200,000 different goals.  Get reminders, ask for advice from the community, and track your progress.
      Cost: Free
    • Download on the App Store
    • Get it on Google Play

 

Anger
Anxiety
  • STOP PANIC AND ANXIETY SELF HELP
    • Description: Focuses on the fear of having a panic attack due to Panic Disorder and of the sensations when having a panic attack. Includes articles about panic/anxiety and CBT treatment, thought diary to challenge fearful thinking, calming/relaxation tools, and audio coaching through panic attacks. Google Play only. 
      Cost: Free
    • Get it on Google Play
Coping Through the Holidays
Depression
  • Depression
  • Seasonal Affective Disorder
  • Depression Brochure
  • CBT TOOLS FOR HEALTHY LIVING
    • Description: Teaches you effective cognitive-behavioral therapy (CBT) methods to improve your emotions, mood, and behavior. Track your progress with tools like the Cognitive Diary, Mood Log, and Healthy Activities Log, and set daily goals.
      Cost: Free 
      Get it on Google Play
  • CBT GUIDE TO DEPRESSION
    • Description: This app offers cognitive-behavioral therapy (CBT) methods and resources to help you manage depression and anxiety naturally, with tools like mood tracking, daily goals, and guided audios designed by an experienced clinical psychologist.
      Cost: Free 
      Get it on Google Play
Eating Concerns and Body Image
  • Mindful Eating
  • Eating Concerns
  • Body Image-Body Love
  • RR EATING DISORDER MANAGEMENT
    • Description: Designed to aid in the recovery from various eating disorders by transforming traditional mood and meal monitoring into a rewarding and engaging experience. Users can log meals, thoughts, and feelings, customize their plans, and share progress with their treatment team while accessing a community of encouragement and meditation resources. Perfect for all stages of recovery
      Cost: Free
      Download on the App Store Get it on Google Play
Emotional Intelligence
Grief and Loss

 

Healthy Relationships
Medication
  • 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
Mindfulness
  • 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. 
    • Cost: Subscription needed after free trial
    • 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  
Self-Care, Gratitude and Self-Compassion
Sleep
  • 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
  • BETTERSLEEP: RELAX AND SLEEP
    • 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
Substance Use and Behavioral Addictions

 

Suicide Prevention
Supporting Others
Trauma and Post-Traumatic Stress Disorder (PTSD)

Campus Relaxation Spaces 

CTC Relaxation Room

Located within the Counseling & Testing Center's office, 2106 Centennial Hall, is a Relaxation Room available to all UWL students. With lounge chairs and calming lights, it is a quiet, tranquil, and safe space for students to step away and relax between classes or after a stressful class.

The Relaxation Room is available on a first-come, first-served basis during CTC hours 8 AM- 4 PM Monday - Friday.  One student (or two friends) can check out the room for 30 minutes per day. You may stay longer if no one else is waiting for the room. 

Relaxation Room guests are not considered clients of CTC. We will ask for your name and Student ID to ensure only UWL students have access to the relaxation room. You must have your Student ID card with you, which will be kept secure at the front desk until you check out.

All CTC services are confidential. Relaxation Room guests are expected to maintain confidentiality. You may not reveal to another person the identities of any users of our service that you may recognize while at the CTC. Any violation of this confidentiality policy is grounds to terminate your right to use the Relaxation Room. 

For a full list of guidelines view the Relaxation Room Expectations poster. Upon your first visit, you will be asked to review the expectations. 

Reflection Room

The Reflection Room is a space for prayer, worship or quiet contemplation. Located in the Center for Civil Dialogue & Civic Engagement, 1120 Centennial Hall, this space is available for all students and employees.

This room can be used by people of all faith groups or those who do not identify with a particular faith but would like to use the room for quiet contemplation or reflection. 

For more information on hours and how to reserve the Reflection Room please visit the CDCE website. 

CTC 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. Borrowing a book is easy. 

  • Come to the CTC at 2106 Centennial Hall
  • Books are located in the lobby
  • Bring your books to the front desk to check out the books for 3 weeks at a time

Browse the CTC Lending Library Catalog