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
- Active Minds: Free Webinars for Students to Support their Mental Health during COVID-19
- Academic Resources
- 30 Motivational Hacks to Help You Study Online
- 7 Ways to Manage Time
- 10 Top Ideas to Help You Learn
- Fundamentals to Active Studying
- Note Taking 101
- PORPE: 5 Steps
- Steps You Can Take to Help with Procrastination
- Tips for Taking Online Classes
Counseling Resources
Creating Routine
Eating Concerns Support
Grief
La Crosse Area and Wisconsin Resources
- Catholic Charities: Warming Center and Coronavirus Protection.
- Independent Living Resources: Housing for disabled homeless individuals Contact: 608-787-1111
- La Crosse Collaborative to End Homelessness: Contact: 608-519-8009
Managing Anxiety
- 10 Ways to Ease Your Coronavirus Anxiety
- Mask Wearing and Coping with Mask-Related Anxiety
- Care for Your Coronavirus Anxiety Toolkit (Including Coping with Xenophobia)
- Facing COVID: How to Respond Effectively and Manage Anxiety During COVID-19
Systemic Racism/Support for BIPOC
Virtual Activities
- 22 Ways to Leave Home Without Leaving the Couch from Virtual Zoo Exhibits to Museum Gallery Tours
- Explore 12 Different Famous Museums
- Virtual Field Trips to Mars, Yellowstone National Park, San Diego Zoo, The Louvre, and More
Racial Trauma and Self-Care during Tragedy expanding section
What is Racial Trauma?
Self-Help and Coping
Academic Skills expanding section
- Tips for Taking Online Classes
- 10 Top Ideas to Help Your Learning
- 5, 3, 1 Study
- 10 Study Tips
- Semester Break Study Tips
- Fundamentals to Active Studying
- Notetaking 101
- Notetaking
- Note Taking & Retention
- PORPE: Five-Step Strategy for Test Preparation
- Reading, Writing, and Exams
- I Know the Material But When I Test . . .
- Procrastination & The College Student
- Procrastination
- Steps to Take to Get Out of Procrastination
- Time Management
- Time Management Brochure
- 7 Ways to Manage (& Make) Time
More academic skills linked below
- COACH.ME (APP)
- myNoise | Relax, Sleep, Work
Anxiety expanding section
- 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
- 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
- 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
- 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
- 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
- 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
- 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
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
- 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
- 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
Eating Concerns and Body Image expanding section
- Mindful Eating
- Eating Concerns
- Body Image-Body Love
- 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
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.
- 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
Mindfulness expanding section
What is Mindfulness?
- What is Mindfulness, Facts, and How to Practice
- Benefits of Mindfulness
- Introduction to Mindful Eating
Mindfulness Resources
- Insight Timer
- Free premium access for those with UWLAX email. Sign up with your UWL email.
- Calm
- Daily Mindful Walking Practice
- Headspace
- Smiling Mind & Smiling Mind App
- UCLA Mindfulness App
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
Sleep expanding section
- Sleep Hygiene and Fostering Restorative Sleep
- Search: “Sleep Stories” in YouTube
- Sleep Tips
- How to Fall Asleep: Tips, Routines, and Strategies
- DEEP SLEEP WITH AJ
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
- 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
- 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
Suicide Prevention expanding section
Supporting Others expanding section
- SUPPORTING A FRIEND IN DISTRESS
- KOGNITO AT-RISK MENTAL HEALTH ONLINE TRAINING
Description: Don't know how to talk with someone who is in distress? Kognito is an online simulation using AI technology that lets you practice conversations with a virtual friend so you'll know what to say to a friend in real life. - A FRIEND ASKS
Description: Learn how to help someone struggling with thoughts of suicide.
Cost: Free
Trauma and Post-Traumatic Stress Disorder (PTSD) expanding section
- Post Traumatic Stress Disorder brochure
- Trauma & Healing
- PTSD COACH
Description: Helps you learn about and manage symptoms that often occur after trauma.
Cost: Free
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.
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Workshop topics include:
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Study skills resources include:
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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