Counseling Center

All individual and group counseling services will be offered in person or virtually (through a telehealth platform) based on need and access. If you are sick with any sort of illness, make arrangements to meet with your counselor virtually and do not come to the center.

Acknowledging, understanding, and actively taking steps to address the emotions and mental health challenges the pandemic may be producing is an important step in coping with any potential psychological impacts. Major changes in your daily schedule and social interactions (like working or taking classes from home) can feel isolating and may increase feelings of distress. The Counseling Center has provided some updates to services as well as some resources you may find useful during this time.

The Counseling Center strives to practice all therapeutic services with respect and mindfulness to a student’s multiple identities. Counseling Center staff recognize that students experience violence, discrimination, bias, and exclusion related to their identity. These experiences can impact mental health and need to be seen and validated within the counseling process. Staff engage in ongoing training and consultation to increase competency working with the needs of specific groups. We also welcome feedback to improve services to ensure all students feel safe accessing them.

If you have feedback, email the Counseling Center director, Erin Gibson (egibson@westminstercollege.edu, or anonymously email the Office of Diversity, Equity, and Inclusion (dei@westminstercollege.edu).

All inquiries, discussions, and services are confidential. Knowledge that you are receiving counseling services, as well as the specific content of your counseling and assessment, is confidential.

Adherence to Ethical Guidelines

The Westminster Counseling Center adheres to the ethical guidelines of the American Psychological Association, National Association of Social Workers, American Counseling Association, and Utah state and local laws. GRAMA and FERPA govern Counseling Center records, and we generally seek to be compliant with HIPAA standards. The center maintains clinical records in a confidential computerized client management system. The center retains a hard copy of some records maintained in secure and locked files.

No one outside of the Counseling Center may have access to counseling information without your prior, express, written permission except for the following, required by law:

• A counselor reports suspected or known abuse, neglect, or exploitation of children or disabled adults
• Cases of imminent danger to self or others to secure your safety or that of others
• A valid subpoena or court order is issued
• Your counselor may consult with other providers within the Westminster Counseling Center about your situation to provide the best care possible, or for training purposes

• College Drinking, Changing the Culture: learn myths and facts about alcohol, access a BAC calculator, and explore discussion of consequences of drinking.

• Anxiety and Depression Association of America: learn detailed information about anxiety and depression, including symptoms, access online videos and brochures, and read others' success stories.
• “What is depression?” (National Institute of Mental Health): learn what depression is, signs and symptoms of depression, types of depression, and treatment options.

It’s completely expected and appropriate to experience fear during situations like the COVID-19 pandemic. It’s also important to know how to manage overwhelming anxiety and keep perspective as the situation unfolds.

The following are resources and tips provided by the Jed Foundation:

• “Talking to Kids About a Coronavirus Crisis” (Child Mind Institute): a resource on how to talk to young people about COVID-19.
• “Supporting #RealCollege Students During COVID-19” (Hope Center): an outline of resources for supporting college students during this crisis.
• “Preparing for COVID-19” (American College Health Association): a guide to help college health staff and campus administrators address COVID-19 on campus.
• Coronavirus disease (COVID-19) database (WHO): a webpage sharing information on travel, media resources, and research on COVID-19.
• “7 science-based strategies to cope with Coronavirus anxiety” (Jelena Kecmanovic): outlines 7 ways to strategize and cope with COVID-19 anxiety.
• “5 Tips for Managing Stress” (JED Foundation): a resource created by self-care experts sharing ways to get adequate sleep, eat well, and engage in exercise, among other tips for practicing good self-care.

• Anorexia Nervosa and Related Eating Disorders: get detailed information about eating disorders as well as treatment options.
• National Eating Disorders Association: get easy access to help and support, as well as information and a variety of ways to get involved.

• Tara Brach’s YouTube channel

• University of Georgia Health Center: get tips for managing stress as a college student.

• Headspace offers meditations you can listen to at any time.
• QuietKit offers beginner guided meditations for free.
• The Center for Mindful Self-Compassion has several free guided meditations and exercises.

• Life Values Inventory: a free values clarification and personal development program
• ULifeline: take a quick mental health test from a self-evaluator, which identifies common mental health issues; learn more about mental health issues and the warning signs of emotional distress and suicide; and access emergency contact information and on and off-campus resources.
• Wholehearted Inventory: learn about how you present yourself to the world and notice the areas of strength to live your desired life.

Taking Care of Your Body

Engage in Routine Exercise

You don’t need a gym to get exercise. Some easy ways to get exercise include:

• Free yoga videos on YouTube and other websites
• Going outside and getting fresh air by walking, running, riding your bike, or hiking (while being sure to follow social distancing guidelines)

Get Good Sleep

• Consider investing in a white noise machine or exploring free white noise apps for your electronic devices.
• Go to bed and get up at the same time each day.

Nutrition

• Take time to cook healthy food that you enjoy and increase your water intake.
• Be mindful of increased drug and alcohol consumption being used to cope with stress and boredom.

Build a Routine

Try to maintain consistency in your life as if you were going to work and/or school like you normally would. Some things that may help with this include:

• Writing out your schedule on a board or paper and displaying it prominently
• Going to bed at the same time each night and setting an alarm to get up at the same time each morning, trying to follow the usual routine you did while learning or working on campus
• Creating a diversified list of activities and schedule intentional down time to reflect
• Taking breaks from screens to refrain from being online all day

Address Fears and Doubts

• Practice letting go of the things you cannot change.
• Accept your emotions and reach out to trusted people for support.
• Take a break from social media and the news about COVID-19.

Reflect and Engage in Resiliency Activities

• "Coping With Mental Health During COVID-19 Pandemic” (Amanda McNab): article featuring pointers from Amanda McNab, LSCW, a clinical staff development educator at University of Utah Health and Crisis and Diversion Services.
• Greater Good:
  • The Greater Good Science Center at UC Berkeley has curated many articles to help you during this time.
  • The Greater Good Science Center’s YouTube channel, expressive writing exercise, and self-compassion practice are available to explore.

Sometimes it can be difficult for friends and family to know what to do when a loved one is experiencing difficulties with mental health. Fortunately, there are a variety of resources that can provide information and support to those who want to help.

Friends and Family

The U.S. Department of Health and Human Services provides a helpful outline of what friends and family can do to assist their loved one, including:

• Ways to offer support
• How to talk about mental health
• What to do if you are asked for help
• Ways to get immediate assistance for your loved one

Parents and Caregivers

Other information is available for those who are the guardians of someone experiencing difficulties with mental illness, including:

• What to look for
• What to do
• How to talk about mental health
• How to support your child
• How to get help for your child

• Self-Injury Outreach and Support, a nonprofit outreach initiative: read personal stories, information about coping and recovery, and support for loved ones.

• Westminster’s Title IX policies and resources

• National Suicide Prevention Lifeline: 1.800.273.8255
• Seattle University's Counseling and Psychological Services: information about suicide prevention, myths, warning signs, and additional resources
• American Association of Suicidology
• Out of the Darkness Walks: information about the annual walk to raise awareness and funds that allows the American Foundation for Suicide Prevention to invest in new research, create educational programs, advocate for public policy, and support survivors of suicide loss
• “If You Are Thinking About Suicide, Read This First”: from Metanoia, a community service by the nonprofit Psych Central Community Connection

Find a Therapist

If you are local and would like to access a therapist in the community, you can find therapists through Psychology Today.

You can also find therapists through the LGBTQ-Affirmative Psychotherapist Guild of Utah's free online directory.

Teletherapy

If you are under self-quarantine or self-isolation due to COVID-19 or are located outside the state of Utah and you would like access to online counseling services, you can access teletherapy sessions (services that do cost money per session) through the following online providers:

• Talkspace
• BetterHelp