Mental Health Resources
Our mental health includes our emotional, psychological, and social well-being. It affects how we think, feel, and act. It also helps determine how we handle stress, relate to others, and make choices. Mental health is important at every stage of life, from childhood and adolescence through adulthood. Over the course of your life, if you experience challenges with your mental health, your thinking, mood, and behavior could be affected. Many factors contribute to mental health, including:
- Biological factors, such as genes or brain chemistry
- Life experiences, such as trauma or abuse
- Family history of mental health concerns
We all face ups & downs, but sometimes the distress we face outweighs the skills we have to cope with it effectively. If you are experiencing signs of distress, consider talking to a mental health professional about your concerns. Hokie Wellness can provide more information about the Employee Assistance Program and referrals to providers in the community.
Retrieved from MentalHealth.gov -- Let's talk about it.
How you feel can affect your ability to carry out everyday activities, your relationships, and your overall health. How you react to your experiences and feelings can change over time. Emotional wellness is the ability to successfully handle life's stresses and adapt to change and difficult times.
People who are emotionally well learn skills to be able bounce back from difficulties faster. This quality is called resilience. Another sign of emotional wellness is being able to hold onto positive emotions longer and appreciate the good times.
To develop a more positive mindset:
- Remember your good deeds. Give yourself credit for the good things you do for others each day.
- Forgive yourself. Everyone makes mistakes. Learn from what went wrong, but don't dwell on it.
- Spend more time with your friends. Surround yourself with positive, healthy people.
- Explore your beliefs about the meaning and purpose of life. Think about how to guide your life by the principles that are important to you.
- Develop healthy physical habits. Healthy eating, physical activity, and regular sleep can improve your physical and mental health.
Everyone feels stressed from time to time. Stress can give you a rush of energy when it's needed most. But if stress lasts a long time—a condition known as chronic stress—those "high-alert" changes become harmful rather than helpful. Learning healthy ways to cope with stress can also boost your resilience.
To help manage stress:
- Get enough sleep.
- Exercise regularly. Just 30 minutes a day of walking can boost mood and reduce stress.
- Build a social support network.
- Set priorities. Decide what must get done and what can wait. Say no to new tasks if they are putting you into overload.
- Think positive. Note what you've accomplished at the end of the day, not what you've failed to do.
- Try relaxation methods. Mindfulness, meditation, yoga, or tai chi may help.
- Seek help. Talk to a mental health professional if you feel unable to cope, have suicidal thoughts, or use drugs or alcohol to cope.
Social connections might help protect health and lengthen life. Scientists are finding that our links to others can have powerful effects on our health—both emotionally and physically. Whether with romantic partners, family, friends, neighbors, or others, social connections can influence our biology and well-being.
To build healthy support systems:
- Build strong relationships with your kids.
- Get active and share good habits with family and friends.
- If you're a family caregiver, ask for help from others.
- Join a group focused on a favorite hobby, such as reading, hiking, or painting.
- Take a class to learn something new.
- Volunteer for things you care about in your community, like a community garden, school, library, or place of worship.
- Travel to different places and meet new people.
The concept of mindfulness is simple. This ancient practice is about being completely aware of what's happening in the present—of all that's going on inside and all that's happening around you. It means not living your life on "autopilot". Becoming a more mindful person requires commitment and practice. Here are some tips to help you get started.
To be more mindful:
- Take some deep breaths. Breathe in through your nose to the count of 4, hold for 1 second and then exhale through the mouth to the count of 5. Repeat often.
- Enjoy a stroll. As you walk, notice your breath and the sights and sounds around you. As thoughts and worries enter your mind, note them but then return to the present.
- Practice mindful eating. Be aware of tastes, textures, and flavors in each bite, and listen to your body when you are hungry and full.
- Find mindfulness resources in your local community, including yoga and meditation classes, mindfulness-based stress reduction programs, and books.
Reference: NIH Emotional Wellness Toolkit
As part of Virginia Tech's health care benefit program, employees who are covered by the university's health insurance have access to the Employee Assistance Program.
Employee Assistance Plans offer professional help if you or someone in your family is experiencing:
- Alcohol or drug problems
- Family and relationship troubles
- Emotional difficulties
- Stress-related problems
- Parenting concerns
- Conflicts at work or home
- Other personal concerns
Click on the link below for the appropriate EAP phone number or contact a member of the Employee Relations or Hokie Wellness team for help. When you call, the Employee Assistance Program consultants will discuss the situation with the employee and provide a confidential list of local providers. The first four visits with a counselor are free.
Hokie Wellness offers the Koru Mindfulness program for both employees and students. Koru Mindfulness is an evidence-based curriculum specifically designed for teaching mindfulness, meditation, and stress management to all ages.
TimelyCare is a virtual health service available to full-time faculty and staff and non-student wage employees at no cost. TimelyCare is an addition to the Employee Assistance Program and other mental health and wellness support currently offered by the university. Employees may access TimelyCare services regardless of their location in the United States.
TimelyCare offers employees three services:
- TalkNow, which connects you with a mental health professional to address issues promptly. It provides immediate care during a crisis when you need someone to talk to right away. If you are outside of the United States, TalkNow is available with a U.S.-based phone number or virtual private network.
- Twelve (12) scheduled counseling appointments per academic year with counselors licensed in the state where you are located.
- Health coaching, which provides information and guided sessions on well-being topics such as dealing with conflict, time management, exercise, sleep, nutrition, and mindfulness.
We encourage employees to register with TimelyCare before you need the service
If the situation is potentially life-threatening, get immediate emergency assistance by calling 911, available 24 hours a day.
National Suicide Prevention Lifeline, 988: The Lifeline provides 24/7, free, and confidential support for people in distress as well as prevention and crisis resources for you or your loved ones.
- 988lifeline.org (Live chat available)
- 988 or 800-273-8255
Get general information from the Substance Abuse and Mental Health Services Administration about mental health and locate treatment services in your area. The National Helpline provides 24-hour free and confidential referrals and information about mental and/or substance use disorders, prevention, treatment, and recovery in English and Spanish. Call 800-662-4357.
For general questions about SAMHSA, including information about mental and substance use disorders, email at SAMHSAInfo@samhsa.hhs.gov or call 877-726-4727.