Self-Help

Division of Student Affairs | University Student Counseling

Anxiety and Stress Management

Keys to Stress Management

This online module is designed to teach you about stress, help you learn how to recognize the signs that you’re stressed, and identify effective ways to manage and cope with stress.


Coping with Overwhelming Feelings

This online module is designed to teach you skills and help you create an individualized coping plan for the next time you become overwhelmed.


Stress Anxiety Pamphlet

10 helpful stress and anxiety management techniques to help you cope.


End of Semester Stress

Tips to make it through the end of the semester stress that comes with finals or other high stress moments in your life!


Overcoming Test Anxiety

Tips on how to reduce and manage test anxiety.  Includes strategies to use before and during your exams to help you overcome test anxiety.


Managing Stress – by Brainsmart



This short video helps explain how stress works and provides some helpful tips to manage stress.


Online Relaxation Exercises - Audio Files Only

From All About Depression.com - This link will provide helpful information about the benefits of relaxation exercises and provide a variety of different relaxation exercises to try!


Meditation guidance website

Calm.com gives you the option of 2- ,10-, or 20-minute guided session with your choice of scenery and music. There is also a free app available for iPhones.


Video for Progressive Muscle Relaxation Exercise

From innerhealthstudio.com - This relaxation exercises involves gradually tensing and relaxing muscles throughout your body.


Nutrition and Stress

Provides helpful hints on how to combat anxiety and stress with good nutrition.


Sleep Hygiene

Provides information on the importance of sleep and how to get back into a regular sleep routine.


Tips For Good Sleep

Additional tips for a good sleep routine.


Halfofus.com Anxiety Page

Half of Us is an initiative of mtvU and The Jed Foundation to raise awareness about the prevalence of mental health issues on campus and connect students to the appropriate resources to get help. This link provides resources and stories of people who have struggled with Anxiety and other mental health problems.

Depression, Suicide and Grief

Coping with Overwhelming Feelings

This online module is designed to teach you skills and help you create an individualized coping plan for the next time you become overwhelmed.


Depression Handout

Provides an overview of depression, as well as symptoms and ways to begin coping with depression.  It also touches on how to help a friend who may be depressed.


Information on Depression

From All About Depression.com - This link provides more in depth information about Depression and other Mood Disorders.


Information About Therapy For Depression

From Healthy Place – This link provides a description of what therapy can look like or do.  In addition to this it includes more extensive information on Depression/Mood Disorders and other mental health issues.


Halfofus.com Depression Page

Half of Us is an initiative of mtvU and The Jed Foundation to raise awareness about the prevalence of mental health issues on campus and connect students to the appropriate resources to get help.  This link provides resources and stories of people who have struggled with Depression and other mental health problems.


Understanding and Helping Someone who is Suicidal

From American Association of Suicidology - Provides ways to help an individual that may be suicidal, as well as warning signs to look out for.


National Suicide Prevention Lifeline

The National Suicide Prevention Lifeline is a 24-hour, toll-free, confidential suicide prevention hotline available to anyone in suicidal crisis or emotional distress. By dialing 1-800-273-TALK(8255), the call is routed to the nearest crisis center in our national network of more than 150 crisis centers.


The Problem of Suicide

From the Jed Foundation: The Jed Foundation is a non-profit organization working to promote emotional health and prevent suicide among college and university students.


Coping With Grief

Information on the stages of grief and tips on ways to cope with grief and/or loss.


Responding To A Friend in Grief

Ways to help a friend who is grieving or dealing with a loss.


Local Grief Support Groups

Hosted by Bon Secours Bereavement Center of Excellence

Relationships, Trauma, and Consent

VCU is committed to providing a safe and inclusive environment free from sexual violence. For those who unfortunately have experienced sexual violence, VCU offers care and support and encourages them to seek this help as soon as possible; also, as time passes, important evidence may be lost. The VCU community can contact the VCU Police Department (which offers the You Have Options program),  VCU Health System Forensic Nurse Services (through the Emergency Department), and for students, the Wellness Resource Center (for confidential advocates), Student Health Services and University Counseling ServicesEquity and Access Services serves as the Title IX office for VCU and coordinates the university’s response to reports. Students can explore, in a confidential setting, available options based on individual circumstances, by contacting the Wellness Resource Center at MyOptions@vcu.edu.

 


Healthy vs. Unhealthy Relationships

Compares and contrasts healthy relationships versus unhealthy relationships.


Romantic Relationships

Information on ways to manage the challenges of relationships and develop close bonds.


How To Handle A Breakup

From Everydayhealth.com – This link provides a short video on helpful tips to handle a breakup.


Love Is Louder

Love if Louder is a project of the Jed Foundation, MTV, and Brittany Snow to support anyone feeling mistreated, misunderstood, or alone. It is a movement for all types of people who come together to raise the volume around the message that love and support are louder than any internal or external voice that brings them down.


VCU Sponsored Video on Consent



From VCU Wellness Resource Center – Video describing a metaphor for sexual consent.


Link to the Well's resources on sexual assault

VCU Wellness Resource Center has excellent resources on sexual assault, as well as a sexual assault advocate.


Domestic Violence

Myths and facts about domestic violence.


Intimate Violence

Provides statistics around intimate partner violence.


Link to the Well's resources on Intimate Partner/Domestic Violence

VCU Wellness Resource Center has excellent resources on Intimate Partner/Domestic Violence, as well as an advocate to help victims.


Domestic Violence Red Flags

Information on the warning signs of potentially abusive relationships.


Link to the Well's resources on Stalking

VCU Wellness Resource Center has excellent resources on stalking and has an advocate to help.


Local Women's Support groups for domestic violence survivors

Hosted by YWCA


Eating Disorders

Anorexia Nervosa

From the National Eating Disorders Association - Contains information on the symptoms, warning signs, health consequences, and statistics for Anorexia Nervosa. This link also includes other valuable information on eating disorders in general.


Bulimia Nervosa

From the National Eating Disorders Association - Discusses information around the symptoms, warning signs, health consequences, and statistics for Bulimia Nervosa. This link also includes other valuable information on eating disorders in general.


Binge Eating Disorder

From the National Eating Disorders Association - Provides information about the symptoms, health consequences, and statistics for Binge Eating Disorder, as well as links to other eating disorder information.


Eating Disorders, How to Help a Friend

From the National Eating Disorders Association - Provides tips for family and friends to help a loved one struggling with an eating disorder.


Something Fishy

A site that promotes positive recovery that is dedicated to raising awareness and providing support to people with eating disorders and their loved ones.

Substance Abuse

Check out this free online survey which can give you some more info about your alcohol use


Online drug use assessment


Make Plans for a Safe Night Out


The Well’s AOD website


A website dedicated to moderate and balanced use of alcohol


A government website about alcohol and your health


The Alcoholics Anonymous homepage


The Narcotics Anonymous homepage


Drug Facts from the National Institute on Drug Abuse


A website revealing some popular myths about drinking


If you think you have a problem and want to stop or moderate your use, www.smartrecovery.org is a great resource

Succeeding in College, Assertiveness, and ADHD

21 Ways to Succeed in College

Tips to help you be successful in college


Making Friends

This is a short video created by VCU students on ways to help you meet new people and make friends.


Homesickness

From University of Wisconsin-Eau Claire Counseling Services - Ways to help overcome feeling homesick or adjust from being away from home or your loved ones.


Assertiveness

Provides a description of assertive behavior; the difference between, assertive, passive, aggressive, and passive-agreesive behaviors; and tips on ways to become more assertive.


Succeeding in College with ADHD

From the National Resource Center on ADHD – This handout provides strategies for those diagnosed with ADHD on ways to thrive and manage the stressors of college


College Students with ADHD

From About.com Health's Disease and Condition – Link provides additional strategies for college students diagnosed with ADHD to be successful in college


Rethinking ADHD

TedTalk video by Stephen Tonti on ADHD as a difference in cognition, not as a disorder

Coping with Stress from Traumatic Events

Please note that many of these sites are not maintained by University Counseling Services or VCU. These pages may be helpful but are not meant to replace consultation with a mental health professional. We invite you to visit UCS to learn more about stress management.

 

 

LGBTQ Resources

Coming Out

From Gender Equity Resource Center – This link provides information on frequently asked questions around coming out, as well as other LGBTQ resources.


Resources for LGBTQ

From CALTECH Center for Diversity – This link has a long list of national educational and organizational resources.


VCU Safe Zone

From VCU's Safe Zone program – This link provides information about the Safe Zone program, as well as local and national resource information for the LGBTQ community and information for Allies.


Transgender Basics Video

From the Gender Identity Project – This is a 20-minute educational video on the concepts of gender identity and transgender people.


SafeZone Library Resources Guide

From University of Richmond – Provides LGBTQ library resources

Veterans

Resources for Veterans

This link provides information for Veterans returning to college, ways to be successful, and how to prepare if planning to come to UCS to speak with a counselor.