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Self-Help Resources

A page within Counseling & Testing

 

 

YOU at UWL logo

 

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 

COVID-19

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 

 

Racial Trauma and Self-Care during Tragedy

What is Racial Trauma?

Self-Help and Coping

Election and Politics
Study Skills

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.

Time Management

 

Anger Management
Anxiety
  • CALM
    • Description: Helps you manage stress, balance moods, and improve sleep with guided meditations, sleep stories, soundscapes, breathwork, and stretching exercises. Suitable for both beginners and experts and offers tools for reducing anxiety, prioritizing self-care, and incorporating mindfulness into your daily routine.
      Cost: Free  
      Download on the App StoreGet it on Google Play
  • SIMPLY YOGA-HOME INSTRUCTOR  
    • Description: Offers yoga routines ranging from 20 to 60 minutes, guided by certified instructors through video and audio instructions. Perfect for all levels, so you practice yoga at home
      Cost: Free 
      Download on the App StoreGet it on Google Play
  • HEADSPACE
    • Description: Offers guided meditations and mindfulness exercises to help you manage everyday stress, anxiety, and improve overall mental wellness. With hundreds of sessions including sleep meditations and stress-relief techniques, Headspace supports your journey to a calmer, more balanced life.
      Cost: Subscription needed after free trialDownload 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: Free
      Download on the App Store
  • 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 self-assessment
  • 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
Improving Focus and Limiting Technology Use
Meaningful Movement
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

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. 
    • 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)

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 Life: 608.785.8062
    • 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. 

After hours contacts