Mental Health in a Pandemic

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A year into the COVID-19 pandemic, many of our students continue to feel the impact on their mental health. As we prioritize the health and safety of our community, we have had to make significant adjustments to our lives. It is normal for student to feel and wrestle with every emotion on the spectrum – grief and loss, anxiety, stress, and social isolation. With vaccines just on the horizon, but unavailable to many at least for a little while, how can students continue to take care of themselves and their mental health during this time?

Below are a few strategies to share with your student as you encourage them to prioritize their well-being during this time. Many of these suggestions are most effective when they can be turned into habits or a routine. Starting new habits can be challenging, so encourage students to start small and do whatever will be most realistic for them.

1. Distance, but don’t disconnect! There are ways to reduce the risk of spreading COVID, while remaining connected. Schedule a FaceTime call or meet up in-person outdoors, distanced and masked. Join a processing group through the Health and Counseling Center or a small group through Campus Ministry.

2. Sleep. Aim for 7–9 hours of sleep. Try to stick to a regular bedtime and avoid screens before bed. This will help you fall asleep faster and get more restful sleep. If you’re having trouble, try a guided meditation from apps like Calm or Headspace.

3. Move your body! Exercise is some of the best medicine we have. You don’t have to lift weights. Sign up for a virtual HIIT or yoga class through the Beauchamp Recreation Center. Go for a walk. If you can exercise for an hour and break a sweat, even better! Just get out there.

4. Pray or practice mindfulness. It’s natural to get stuck thinking about the future. Try to come back and ground yourself in the present. Instead of distracting yourself, check in with yourself and be honest about how you’re feeling.

5. Limit screen time, especially from the news. While it’s good to be aware of what’s happening, the constant reminders can just add to the stress and anxiety. Don’t feel bad about stepping away.

While a routine and turning the above strategies into habits is helpful, it is also okay to fall out of a routine. It’s okay to reach for a cookie instead of reaching for whatever is most nutritious. We’re living in a pandemic. Students are not alone if they are feeling challenged during this time. Everyone should be kind to themselves. Lastly, if your student is struggling, we hope they will reach out for help – talk to an RA, a friend, a trusted professor, or a staff member. Students should make their mental health a priority. We will get through this together.

Additional Resources:

  • In case of a physical or mental health emergency, students can call 911 and Campus Safety, 503.943.4444.
  • ProtoCall: For mental health support outside of business hours (nights, weekends, and holidays), students can call 503.943.7134 and dial option 3.
  • RA on Duty: Every residence hall has an RA on duty between 7 p.m. and 8 a.m. The RA duty phone number is specific to each hall and is posted in the hall.
  • Campus Ministry: Campus Ministers are available to students to talk by emailing ministry@up.edu or calling 503.943.7131.
  • Crisis Text Line: This is a free, 24/7 confidential text message service for people in crisis.
  • Suicide Prevention Lifeline: Free and confidential emotional support to people in suicidal crisis or emotional distress 24 hours a day, 7 days a week.

James Peña serves as the Wellness Education and Prevention Programs Coordinator. Previously, he worked in the residence halls as a Hall Director. In his role, James focuses on education and various wellness initiatives with the hopes of fostering a community that prioritizes health and overall well-being. James is dedicated to providing the education and the support necessary for all students to thrive during their time at the University of Portland.