Self-Help Resources

A page within Counseling & Testing



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Self Help Resources 

COVID-19 expanding section

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

Counseling Resources

Creating Routine 

Eating Concerns Support 


La Crosse Area and Wisconsin Resources

Managing Anxiety 

Systemic Racism/Support for BIPOC 

Virtual Activities 



Academic Skills expanding section

More academic skills linked below 

    • 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
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  • 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
    • app-itunes-store-logo    app-google-play-logo



Anxiety expanding section


    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 


    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 


    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 


    Description: Helps you gain control over your body’s response to stress. Use to learn tactical breathing and gain control over physiological and psychological responses to stress, such as your heart rate, emotions, and concentration. Developed for use during intense combat situations, but can be used to help with nearly any stressful life situation. 
    Cost: Free 


  • 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  


    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 


    Description: Ten day program to learn the basics of meditation. This app will teach you the basics of meditation in 10 minute daily sessions for 10 days. If you enjoy Take10 and want to learn more, then you can choose to continue and get access to further meditation resources. 
    Cost: Free


    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 
Depression expanding section


    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


    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 


    Description: Provides you with an overall stress score that can be tracked over time and learn ways to reduce your stress level. You can examine your specific areas of stress: interpersonal, physiological, situational, control. All results are paired with useful descriptions and actionable recommendations. iTunes only.
    Cost: Free


Eating Concerns and Body Image expanding section


Medication expanding section
  • The Student Health Center has a specialized team who 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. 
    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 
Mindfulness expanding section

What is Mindfulness?

 Mindfulness Resources 


Self-Esteem expanding section
    Description: Create a board of self-affirming statements to build your self-esteem. Description: Developed using the methods of cognitive-behavioral therapy (CBT) to help improve self-esteem. Read articles about self-esteem and CBT, create and review positive self-affirmations, and listen to audio to help change negative self-talk. Google Play only. 
    Cost: Free 
Sleep expanding section



    Description: A guided meditation to help you sleep. Put on your headphones and drift to sleep with this relaxing guided meditation intended to clear your mind and enable you to get deep restful sleep. 
    Cost: $2.49


  • 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  


    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


    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 
Suicide Prevention expanding section



Supporting Others expanding section
Trauma and Post-Traumatic Stress Disorder (PTSD) expanding section

Academic and Study Skills

Need help with your academic skills? The Counseling and Testing Center has created workshop videos to meet your needs and the Murphy Learning Center has compiled a list of study skills resources to help you succeed. 


Workshop topics include:

  • Fighting Burnout
  • Goal Setting 
  • Motivation
  • Note Taking 
  • Organizing Tasks 
  • Test Anxiety
  • Test Prep
  • Time Management 

Study skills resources include: 

  • The 4 Ss of Successes video series
  • How to make the most of a tutoring session 
  • Study Techniques 


Click here for the CTC's Academic Skills Workshops

Click Here for the Murphy Learning Center's Study Skills 

Lending Library

Did you know that the Counseling and Testing Center has a lending library that is available for all students? You do not need to see a counselor to check out a book.

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

To check out a book come to the CTC office at 2106 Centennial Hall. 

View the CTC Lending Library catalog for a full list of our books