SilverCloud logo

 

SilverCloud is a self-guided mental health resource with interactive programs that are proven to help you feel better. UWL students, faculty, and staff can access SilverCloud at any time and work through modules at your own pace.


 

SilverCloud modules include information, activities, and coping tools to address concerns such as stress, anxiety, depression, resilience, and sleep.

 

Start by clicking the link above and take the quick Wellbeing Quiz to help determine the right path for you, then choose the program(s) that best fit your needs. After that you are ready to start working through your modules on your own time! You might decide to complete a module in one sitting or break it up in a few 15-minute sessions. 

You do not need a referral from any of the counselors in our office to utilize SilverCloud and you will be the only one who has access to your SilverCloud information.

 


Additional 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

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 

 

 

Academic Skills expanding section

 

 

  • BLOOM* (APP)
    Description: Sends reminders to keep you motivated in working towards your goals, to mak
    e healthy choices, stay connected with others, manage stress, strengthen your spirit, save money, advance your career, and enhance your creativity.  iTunes only.
    Cost: Free
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  • 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
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Anxiety expanding section

 

  • STOP PANIC AND WORRY 
    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 
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  • WORRY BOX 
    Description: Use the worry cognitive diary to learn to cope with worry. If it's controllable, you can list the steps you can take to manage the worry. If it's not controllable, select from the list of coping statements to help you think about it differently. Includes relaxation audio.  Google Play only. 
    Cost: Free 
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  • MINDSHIFT 
    Description: Helps you learn how to relax, develop more helpful ways fo 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 
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  • SAM: SELF-HELP ANXIETY MANAGEMENT  
    Description: Offers self-help methods for managing anxiety covering: information about anxiety, thinking and anxiety, physical relaxation, mental relaxation, and health and anxiety. Build your own toolkit of SAM resources. Includes a self-monitoring tool.  
    Cost: Free 
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  • eCBT CALM  
    Description: Helps people who are feeling stressed and want to learn relaxation skills. It assesses your stress level, provides relaxation skills, and also includes links to online resources for stress and anxiety. iTunes only. 
    Cost: $0.99 
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  • 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 
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  • TACTICAL BREATHER 
    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 
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  • RELAX MELODIES 
    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 
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  • 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  
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  • BE GROUNDED 
    Description: Finding yourself distracted and caught up in your thoughts? Use audio exercises to help stay in the present when your mind is anywhere but here and now. iTunes only. 
    Cost: Free  
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  • 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 
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  • YOGA-PEDIA
    Description: Walks you through practicing a variety of yoga poses. Includes images and instructions for nearly 100 yoga poses and mudras. Includes a "pose of the day" feature where each day, you can stream a short audio lesson for one of the poses included in the app.  
    Cost: Free  
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  • HEADSPACE
    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
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  • 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 
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Depression expanding section

 

  • 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 
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  • 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 
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  • eCBT MOOD
    Description: Learn how to identify and challenge the distorted thinking that can fuel depression. Aims to help you learn how to identify and challenge the distorted thinking that fuels depression. Includes feelings and thoughts log, automatic thought identification tool, structured automatic thought challenge tool, mood assessments and reports, and ability to share results with your mental health professional. iTunes only. 
    Cost: $0.99 
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  • WHATSMYM3  
    Description: Take a three minute test for depression, anxiety, bipolar disorder, and PTSD. Your M3 score is a number that will help you and your health care provider understand if you have a treatable mood disorder, like depression, anxiety, bipolar disorder, or PTSD. You can monitor your score to see how your mental health changes over time. 
    Cost: Free
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  • T2 MOOD TRACKER
    Description: Track your emotional experience over time, look for patterns, and share this information with your health care provider. You use simple sliders to rate yourself on different scales (e.g., an anxiety scale), and the app automatically graphs your inputs. You can also make notes describing things that happened that day that may have affected your moods. 
    Cost: Free
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  • OPTIMISM
    Description: Track your mood, learn your triggers, and become aware of warning signs of a decline. This is a mood charting app that helps you to develop and monitor health strategies, learn the “triggers” of a decline in your mental health, and recognize the early warning signs of a decline. Detailed charts and reports can be emailed to yourself and shared with your mental health provider. iTunes only.  iTunes only.
    Cost: Free
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  • DBT Self Help
    Description: Helps you manage overwhelming emotions, break destructive impulsive behaviors, navigate relationships, and cultivate mindfulness. Contains skill descriptions with rationale and practice tips that will help you develop and practice the needed skills.
    Cost: $1.75-3.99
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  • STRESS CHECK
    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
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  • GRATITUDE & HAPPINESS 
    Description: Keep track of what impacts your happiness. Tracks four happiness items and displays those in daily, weekly, and monthly graphs to show progress and how things are related: Degree of Happiness, Express Gratitude, In Touch with Friends, Acts of Kindness. iTunes only.
    Cost: $4.99
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  • MOODY ME
    Description: Track your mood to find out what makes you feel good. Log your mood, note what affects it, and record any treatments you are taking. Take pictures of what makes you happy and play them back for an instant lift. iTunes only.
    Cost: Free
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Eating Concerns and Body Image expanding section

 

  • RR EATING DISORDER MANAGEMENT 
    Description: Helps you in your journey of recovery from eating disorders. Helps you in your journey of recovery from eating disorders. Keep a record of meals, thoughts, and feelings. Customize your log form, meal plan, reminder schedules and alarm tones. Share your Recovery Record with your treatment team.  
    Cost: Free
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Healthy Relationships expanding section
  • Relationship Break-Up Brochure
  • Healthy Relationships.pdf
  • Violence Self-Assessment (link)
  • CIRCLE OF 6  
    Description: Contact people you trust to help you in uncomfortable or risky situations. Choose 6 trusted friends to add to your circle. If you get into an uncomfortable or risky situation, use Circle of 6 to automatically send your circle a pre-programmed SMS alert message, with your exact location. In critical situations, use it to call hotlines or emergency numbers.  
    Cost: Free 
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Medication expanding section
  • 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 
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Self-Esteem expanding section
  • SELF-ESTEEM BLACKBOARD
    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 
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Sleep expanding section
  • DEEP SLEEP WITH ANDREW JOHNSON
    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: $2.99  
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  • 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  
    app-itunes-store-logoapp-google-play-logo

 

  • 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 which will crescendo in volume.  
    Cost: $0.99-$1.69 
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Suicide Prevention expanding section

 

 

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

Visit our YouTube Channel: CTC Relax