Self-Help Resources
A page within Counseling & Testing
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Self-Help Resources
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
- 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
- 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
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.
- Anxiety Self Assessment
- Calm.com
- Anxiety Brochure
- Test Anxiety Brochure
- Anxiety
- Social Anxiety
- Transitioning to College Brochure
- 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
- 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.
- MINDSHIFT
- BREATHE2RELAX
- CALM
- 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
- 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.
- HEADSPACE
- Depression self-assessment
- Depression
- Seasonal Affective Disorder
- Depression Brochure
- 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
- 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.
- 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
- 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.
- 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
- 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.
- 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
- 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.
- 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
What is Mindfulness?
- What is Mindfulness, Facts, and How to Practice
- Benefits of Mindfulness
- Introduction to Mindful Eating
Mindfulness Resources
- Daily Mindful Walking Practice
- Smiling Mind & Smiling Mind App
- Insight Timer
- All UWL students, faculty, and staff have free access to Plus membership. Create an account with your UWL email.
- Calm
- Headspace
- Sleep Hygiene and Fostering Restorative Sleep
- How to Fall Asleep: Tips, Routines, and Strategies
- Sleep Tips
- Sleep Tips Brochure
- Search: “Sleep Stories” in YouTube
- DEEP SLEEP WITH AJ
- CALM
- 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
- 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.
- BETTER SLEEP: SLEEP TRACKER
- A FRIEND ASKS
- SUPPORTING A FRIEND IN DISTRESS
- Supporting a Friend Brochure
- 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
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