Parents and students alike are adjusting to a “new normal.” Many are working or studying from home, transitioning to online formats, and learning how to share space. Students can also find themselves dealing with a sudden sense of loss over favorite activities, time with friends, independence, or those end-of-the-year traditions and events. Having to unexpectedly leave or disengage from their community can feel overwhelming and stressful. Helping students feel heard and supported is a great way that parents can help students dealing with these intense emotions. 

Here are some tips provided by the UP Health and Counseling Center for navigating this time and staying well: 

• Be patient. Spending large amounts of time in close quarters with others may be challenging for students at this time. Give each other the benefit of the doubt and time to adjust. We are all figuring this out as we go. 
• Communication is key. Check in to see how your student is doing and ask if there is anything you can do to support them. Let them know that you are there to talk or listen when they need you. 
• Maintain daily routines as much as possible. Motivate your student to keep up with their same school or life routine – “going to class,” doing a virtual “study group,” or making to-do lists. 
• Practice healthy habits and self-care. Keep up with workout routines, healthy diet, getting plenty of sleep, and try to get outside once a day for 30 minutes. Activities such as hiking, tennis, bike riding, and walking may be appropriate outdoor activities as long as students maintain a social distance of 6 feet from others.
• Social distancing, not disengaging. Encourage your student to keep in contact with friends, family, clubs, or hobbies through social media, email, text, or video chat.  
• Find something to look forward to. Whether it’s a movie night, FaceTime with a friend, or maybe a game night, find something to schedule into the week that gives your student (and maybe yourself) something to look forward to. 

In this time of adjustment and uncertainty, it is important that we show we are here to support our students. Show compassion, extend grace, and find the good in things. Look for support when you need it and encourage your student to do the same.  

Here are some mental health resources for you and your student during COVID-19: 

• Managing Mental Health (JED Foundation)
• Supporting Your Emotional Wellbeing During the COVID-19 Outbreak 
• Mental Health and Coping During COVID-19 (CDC)  
• Taking Care of Your Mental Health in the Face of Uncertainty (American Foundation for Suicide Prevention)  
• Coping with Coronavirus Anxiety 
• 10 Ways to Cope with Coronavirus Stress & Anxiety 
• Keeping Your Distance to Stay Safe 
• Crisis Text Line – This a free, 24/7, confidential text message service for people in crisis. 
• Suicide Prevention Lifeline – This is a national network of local crisis centers that provides free and confidential emotional support to people in suicidal crisis or emotional distress 24 hours a day, 7 days a week. 
• Protocall – This is a confidential, over-the-phone counseling for students (not accessible for parents). Available nights, weekends, and holidays by calling 503.943.7134 and selecting Option 3. For more information, visit the Health Center webpage. 

For many students, the winter months can feel like a challenge to get through. Shorter, cold, cloudy days can really put a damper on productivity. Experiencing the “winter blues,” or Seasonal Affective Disorder (SAD), is very common and affects people of all ages. SAD is a type of depression that is related to the changing seasons – typically starting in the fall and continuing into the winter months. Some factors that play a role in SAD include your biological clock, serotonin levels (brain chemical that affects mood), and melatonin levels (chemical that plays a role in sleep patterns and mood).

Signs and Symptoms of SAD may include:

• Feeling depressed
• Having low energy
• Difficulty concentrating
• Problems sleeping or oversleeping
• Appetite or weight changes
• Feeling sluggish or agitated

Seasonal Affective Disorder affects everyone differently, but there are some remedies that might be helpful. Encourage your student to take steps to keep their mood and motivation steady throughout the year:

1.       Stay Active

Regular exercise and physical activity can help relieve stress and anxiety, both of which can contribute to SAD.

2.       Go Outside

A daily walk outside or sitting in the sun can help improve one’s mood. Outdoor light can help fight the effects of SAD.

3.       Eat Well

Nutritious foods and a healthy diet can help those affected boost their mood and give them more energy. Balancing those winter cravings with fruits and vegetables can help to avoid winter weight gain.

4.       Use Light Therapy

Light therapy can be an effective treatment for seasonal depression. With less exposure to sunlight, vitamin D levels tend to drop. Light therapy mimics natural outdoor light and can be a helpful remedy with the onset of SAD.

5.       Spend Time with Friends & Family

Spending time with friends and family can be fun and relaxing. Taking time for enjoyment will have positive effects on mental health and help foster positive relationships when one most needs support.

Megan Cohara works in the UP Health & Counseling Center to provide wellness programs and prevention education initiatives to students regarding the various dimensions of wellness, interpersonal violence, and bystander intervention. Megan’s goal is to help promote overall well-being and success in our community by working to create a healthy and safe environment for students here on The Bluff.