Keep on Being Well!

We want every Ram to thrive and flourish. Wherever you are on your well-being journey, here are some resources and tips that might help.

Care

Self-care is an everyday activity, not a once-in-awhile frivolity or last resort.

Self-care can be:

• Engaging in regular physical activity
• Getting annual wellness check-ups
• Getting enough sleep
• Getting adequate nutrition
• Washing our hands
• Staying home when we have symptoms of illness
• Getting regular flu vaccines to help prevent us from getting sick

Did you know? University Student Health Services offers students free primary care appointments, free flu and COVID vaccinations, and more. They also offer telemedicine appointments for some services.

Not everyone has the resources to do all of these things. The VCU Dean of Students Office has a list of both on and off-campus resources for support with basic needs, including resources specifically for VCU Medical Campus (MCV) Students.

Worried about finances? Connect with the VCU Financial Success Center by Virginia Credit Union, which provides the VCU community with complimentary  personal and professional financial education.

Taking care of ourselves means tuning in and listening to what we need in each moment. Use this guide from RecWell to help boost mental health and become more mindful, or sign up for a yoga class to practice these important skills.

Being gentle, kind and compassionate with ourselves first is important, too! We take such good care of each other, sometimes it helps to begin with ourselves. If we are having a tough day, it’s ok. Some days, we need that reminder: it’s ok to not be ok.

If we are having more days than not when we are not ok, that’s a good sign that we may need some extra help. You can check in on your mental health by completing an anonymous mental health screening through University Counseling Services. It's important to talk with a friend, loved one, or another supportive person, and to learn what resources are available to help us when things seem to be piling up.

Coping

It’s sometimes tough to find the right balance to take care of school, work, other responsibilities, and ourselves! Many of us have gotten used to prioritizing everything else above our own well-being. This may work in the short-term or for time-limited situations, but over time it can really take a toll! Check in with your mental health and learn more about well-being on University Counseling Services’ Well-being Resources page.

TimelyCare is here for you, 24/7

VCU students have FREE, 24/7 access to virtual care services with TimelyCare — the virtual health and well-being platform from TimelyMD, designed for college students.

Students do not need insurance to access TimelyCare services.

Download the app for easy access. Go to timelycare.com/vcu or download the TimelyCare app to access care.

As part of VCU’s partnership with TimelyMD, students have access to services in TimelyCare, including

• TalkNow: 24/7, on-demand, crisis support
• Scheduled Counseling
• Scheduled virtual appointment(s) with a certified health coach
• Self-Care Content

Learn more about TimelyCare at the University Counseling Services website. 

When unexpected stressors emerge, when we are faced with uncertainty, and when we experience prolonged stress, it is easy for our usual ways of coping to no longer be enough. We can become overloaded and overwhelmed. Often, we think that if we can just push through or ignore what we are feeling, it will go away.

Most of the time, it helps to tackle difficult situations or emotions by:

• Admitting that things are tough right now. Since our situations are unique to us, it's important to figure out where we are doing ok and where we are struggling. What each person needs right now is going to be different.
• Allowing ourselves some time to grieve our losses, big and small. There is no way to quantify grief. We each need time to feel and process the feelings that come with loss. University Counseling Services has an information page to learn more about grief.
• Reframing what "success" looks like for each of us. Sometimes, simply showing up and being present is a win.
• Changing the way we think about caring for ourselves by prioritizing our needs and well-being so that we have the energy and resources to sustain us.

When our stress levels are high, we often do things that give us relief or comfort in the moment. These aren’t always the things that keep us well and functioning at our best- especially if using things like food, distractions, or alcohol or other drugs becomes the go-to way that we cope when situations or feelings get too tough. If you have concerns about your use of alcohol or other drugs to cope, consider reaching out to VCU Rams in Recovery to talk with someone and find support.

Sometimes life gets overwhelming or hard to deal with on our own. It’s okay to ask for help! For many of us, that’s the first step in working through difficult experiences toward more positive ones. Make a list of people who support you and who you could ask for help. Not sure? You can check out these VCU Resources to tap into all that we have to offer.

Remember, students can connect with University Counseling Services during the day and access after-hours crisis services by calling (804) 828-6200.

If you're worried about a fellow Ram, you can also share concerns by contacting the VCU Dean of Students Office.

Connection

When you enrolled at VCU, you joined our Ramily.

Rams rely on others to support our mental and emotional health. This includes friends, roommates, significant others, family, religious leaders and support groups (VCU Healthy Minds, Spring 2018). Taking care of each other is as important as ever.

No matter what you're into, you can connect with others at VCU who share your interests. VCU RamsConnect is your go-to tool to find events, programs, or information on the over 500 student organizations you can join! University Student Commons and Activities has so many different ways for students to engage, have fun, and connect with others.

The Division of Student Affairs offers many opportunities for students to develop their leadership skills and learn from each other.

Resources

Faculty/Staff Supporting Students

University faculty and staff play a central role in creating a caring, supportive environment for students and the VCU community.

• Access and share on and off-campus resources with students.
• Become a Recovery Ally or learn more about VCU’s College Recovery Program: Rams in Recovery.
• Access and review in-depth information for faculty and staff on recognizing and assisting students in distress.
• Share your concerns! Work with the Dean of Students Office to share a concern about a student. You can also share your concerns by clicking on this icon from any VCU computer:
• If you are seeking immediate support for a student in crisis, call University Counseling Services at 804-828-6200. University Counseling Services can also consult with faculty on how best to support students.
• If a student is acting in a threatening or violent manner or is demonstrating immediate harm to self or others, call VCU Police at (804) 828-1234, or call 911.

Thriving Together

By working together, we can create a healthy and collaborative VCU culture that values well-being and preventive care as the foundation for student success. The best time for us to practice self-care and manage stress is when we aren’t in distress.

Here are a few ways to proactively introduce well-being into your classroom to get in front of some common well-being challenges before they arise.

• Encourage students to create their own profile on You@VCU to receive customized well-being content and support.
• Consider joining RecWell’s Mindful Ambassador Program and practice ways to introduce mindfulness into the spaces where you live, work, and play. You can take a few minutes at the beginning of class to facilitate a mindfulness activity. Mindful.org has more information and examples of these activities.
• Don’t Cancel Class! All faculty, staff, and students at VCU, especially first-year students, can self-enroll and access RecWell’s Health Foundation Modules through CANVAS. These modules give students basic resources around managing stress, cultivating mindfulness, navigating issues with substance use, and engaging in self-care. Share this resource with students on your syllabus or use in place of instruction for a day you aren’t available! Or, you can Request a Program on well-being to see if a Peer Health Educator or staff from RecWell is available to talk with your class.
• Academic courses often have their own life cycles, with students experiencing increased stress during specific times of the semester (such as before mid-terms or finals). It often helps to reiterate key messages related to self-care and well-being so that everyone, including faculty, can be proactive about addressing concerns and taking good care of themselves. Share additional resources to promote well-being throughout the semester.
• Engaging in health-sustaining practices like receiving an annual flu vaccination can help students be successful and minimize missed class time due to illness (it can also help protect others). Students can get free flu vaccinations during walk-in immunization hours at University Student Health Services. VCU Human Resources offers free vaccination clinics for faculty and staff.
• Finding time to engage in physical activity can also help boost immune function and relieve stress. Encourage students to explore VCU Recreational and Well-Being to learn about all of the programs and activities available to meet their needs. Faculty and staff can also purchase a membership and take advantage of great services such as personal training and instructional programs.
• Seek help for yourself, if needed. Trying to support a student who is struggling can take a toll on you. It is important to recognize that the personal safety and well-being of faculty and staff is just as important as that of the student in distress. Attending to the needs of others while also balancing your own life issues can be challenging. Learn to recognize the signs of burnout and practice proactive ways to manage your own stress levels. VCU Work/Life and the Commonwealth of Virginia Employee Assistance Program offer additional support for faculty and staff.