Emotional

Anxiety and stress are often thought of as interchangeable, but in reality, they are two different experiences.  

• Stress is often situational resulting from a busy schedule, an upcoming exam, roommate issues, or a variety of other circumstances. Stress in our everyday lives is associated with frustration and nervousness.  
• Anxiety can be triggered by specific occurrences, but it is not situational in the same way as stress. The source of anxiety is typically much less clear than stress, or sometimes completely unknown. 
• NOTE: The severity of an anxiety response is often stronger than a stress response. It often has physical symptoms, whereas stress usually doesn’t. Symptoms of anxiety can include shaking, nausea, and increased heart rate.  

Anxiety is associated with feelings of fear, unease, and worry. Stress is typically a temporary reaction to different situations, but anxiety is a serious disorder that warrants professional help.    

• Take a time-out. Practice yoga, listen to music, meditate, get a massage, or learn relaxation techniques. Stepping back from the problem helps clear your head. 
• Eat well-balanced meals. Do not skip any meals. Do keep healthful, energy-boosting snacks on hand. 
• Limit alcohol and caffeine. This has the potential to aggravate anxiety and trigger panic attacks. 
• Get enough sleep. When anxious, your body needs additional sleep and rest. 
• Exercise. Making physical activity a daily habit can help you feel good and maintain your health.  
• Take deep breaths. Inhale and exhale slowly. 
• Do your best. Instead of aiming for perfection, which isn’t possible, be proud of your best effort. 
• Welcome humor. A good laugh goes a long way. 
• Maintain a positive attitude. Make an effort to replace negative thoughts with positive ones. 
• Get involved. Volunteer or find another way to be active in your community, which creates a support network and gives you a break from everyday stressors. 
• Learn what triggers your anxiety. Is it work, family, school, or something else you can identify? Write in a journal when you’re feeling stressed or anxious, and look for a pattern. 
• Talk to someone. Tell friends and family you’re feeling overwhelmed, and let them know how they can help you.  

Although the list above can help manage anxiety, sometimes professional help is best. Some common treatments for generalized anxiety are counseling and medications. TCU students can seek help from professionals at the Counseling and Mental Health Center on campus in the lower level of Samuelson Hall. Here students may be helped by licensed counselors to determine a plan for coping with anxiety or referred to a community professional for personalized help.  

If a student is in need of immediate counseling TCU Counseling and Mental Health Center has a 24/7 counseling line that offers telephone counseling to all TCU students anytime, day or night, and even during semester breaks. If you feel the need to talk with a counselor, please call 817-257-SAFE (7233).  

For more information, head to the TCU Counseling and Mental Health Center website https://counseling.tcu.edu/student-services/ 

Counseling & Mental Health Center
Jarvis Hall, Suite 232
817-257-7863
24/7 Counseling Line 817-257-SAFE (257-7233)

Although body image related issues have gained media recognition in recent years, many students still have a difficult time developing a positive body image. The majority of college students stated they thought about their appearance frequently (Brown University). Any person regardless of race, gender, sexual orientation, religion, or background may struggle with their body image.

• Comments from family, friends, and others about people’s bodies, both positive and negative  
• The frequency in which people compare themselves to others  
• Exposure to images of idealized versus normal bodies (most commonly by media exposure)  
• History of abuse (including sexual, physical, and emotional abuse) 
• Experiencing prejudice and discrimination based on race, ethnicity, religion, ability, sexual orientation, or gender identity  

• De-emphasize numbers. Neither weight nor Body Mass Index indicates anything substantial about body composition and health. Eating habits, activity patterns, and other self-care choices are much more important. 
• Stay off of the scale. It’s difficult to cultivate an attitude of body acceptance and trust when you are looking for validation from a number. It is ALWAYS OK to feel good about yourself – don’t let a scale tell you any differently. 
• Embrace your body type. Lightly muscled, bulky, or rounded, you need to appreciate your body and appreciate your genetic inheritance. 
• Stop comparing yourself to others. Everybody is unique to you; you can’t get a sense of your body’s needs and abilities with someone else’s body as a reference point. Comparing tends to increase negative body image. 
• Limit the “body checking”. Researchers have also found that negative body image is reinforced by lots of time in front of the mirror or frequent checks of (perceived) body flaws. Consider giving away or getting rid of mirrors.  
• Move and enjoy your body. Exercise because it makes you feel strong, energized, and peaceful, not because you have to. Try walking, swimming, biking, dancing, or Ultimate Frisbee – there are many activities that emphasize enjoying yourself rather than aesthetic improvements. 
• Surround yourself with positivity. Spend time with people who have a healthy relationship with food, activity, and their bodies. It will make a difference in how you feel about these issues. 
• Think positive thoughts. Replace negative thoughts about yourself with positive ones. Distract yourself, refuse to get into the comments, and focus on what you like about yourself instead.  
• Nurture your inner self. Body image is linked to self-esteem for men and women both, so engaging in pastimes that leave you feeling good can actually help you feel comfortable in your own skin. Particularly helpful are activities that are relaxing, soothing, spiritual, or that allow us to connect to others. 
• See value beyond appearance. Question the degree to which self-esteem depends on appearance. Basing happiness on appearance alone is likely to lead to failure and frustration, and may prevent you from exploring ways to truly enhance your life. 
• Broaden your perspective about health and beauty. Read books about body image, cultural pressures, or media literacy. Find images of fine art. Fine art collections show that a variety of bodies have been celebrated throughout the ages and in different cultures.  
• Recognize size prejudice as a form of discrimination. Size prejudice is similar to other forms of discrimination. Assumptions that shape and size are indicators of character, morality, intelligence, or success are incorrect and unjust. Celebrate people you know who fly in the face of these generalizations.  

Counseling & Mental Health Center
Jarvis Hall, Suite 232
817-257-7863
24/7 Counseling Line 817-257-SAFE (257-7233)

Reaching out is the first step to safety. If you are having thoughts of suicide, a mental health professional can help.

It’s More Common than You Think

According to the CDC, in 2019, 12 million American adults seriously thought about suicide, 3.5 million made a plan, and 1.4 million attempted suicide. Suicide and Mental Health struggles are on the rise at all of America’s colleges, and TCU is not immune.

Don’t Be Afraid, You’re Not Alone

If you are having thoughts of suicide please don’t be afraid to ask for help. You do not have to go through this alone. You will not shock or scare anyone if you reach out for help, nor will you be scrutinized or penalized in any way. Most people know someone who at one point thought about, attempted, or died by suicide.

Find Someone You Trust & Be Honest

You shouldn’t be alone right now and being with someone you trust can help. Find a friend, Resident Assistant, Hall Director, Professor, or parent. Just make sure to tell someone how you’re feeling, and be direct about experiencing a crisis or having thoughts of suicide. You will not be a burden to others. People care about you and want to help if you give them the opportunity.

Get Immediate Help

Whether you live on campus or not, it is easy to get professional help. Check out the back of your TCU ID for emergency resources.

• The TCU Counseling & Mental Health Center has a counselor on call Monday through Friday, 8am-5pm. Walk-in crisis appointments are available or you may call 817-257-7863 to schedule an appointment.
• The 24/7 Phone Counseling Helpline can be reached at 817-257-SAFE (7233).
• In the event of an after-hours emergency, contact the TCU Campus Police at 817-257-7777.
• The National Suicide Prevention Hotline is a free and confidential national hotline in which you can talk to a trained crisis counselor 24/7. Call 1-800-273-TALK (8255).
• The Crisis Textline is a free and confidential national textline in which you can talk to a trained crisis counselor 24/7. Text HOME to 741741

If someone you know is struggling emotionally or having a hard time, you can be the difference in getting them the help they need. Make sure to take care of yourself when you are supporting someone through a difficult time.

Know the Signs

You can make a difference in your friends by knowing the risk factors and warning signs that your friend is in trouble. Educate yourself on signs you may see, hear, or know about your friend.

Share Your Concern

Summarize to the person what they’ve said or done that makes you worry about their safety. Don’t make assumptions or excuses as to the reasons for their behavior. Be direct, non-judgmental, willing to listen, and aware of the time and space.

Ask the Question

Take a deep breath and ask in a caring and supportive way… The only way to know if the student is talking about suicide is to ask the question.

You should specifically ask “Are you thinking about or having thoughts about suicide?” and/or “Do you have a plan to kill yourself?” that way there is no misunderstanding. Trust your gut and be persistent if you know something is wrong.

 Listen and Get them Help

Oftentimes, a person with thoughts of suicide will develop their own reasons to live if given a chance to talk about their problems. So listen to them and allow them to express their concerns.

Don’t make a plan to keep a suicide plan secret. Avoid minimizing their problems or shaming a person into changing their mind. Express your care and support for the person. The best referral always involves taking a friend directly to help.

Know Where to go for Help

You should know where to go if someone tells you that they are thinking about suicide. Check out the back of your TCU ID for emergency resources.

• The TCU Counseling & Mental Health Center has a counselor on call Monday through Friday, 8am-5pm. Walk-in crisis appointments are available or you may call 817-257-7863 to schedule an appointment.
  • The 24/7 Phone Counseling Helpline can be reached at 817-257-SAFE (7233).
  • In the event of an after-hours emergency, contact the TCU Campus Police at 817-257-7777.

• The National Suicide Prevention Hotline is a free and confidential national hotline in which you can talk to a trained crisis counselor 24/7. Call 1-800-273-TALK (8255).
• The Crisis Textline is a free and confidential national textline in which you can talk to a trained crisis counselor 24/7. Text HOME to 741741

Myth: Suicides happen without warning and can’t be prevented

• Suicide is preventable. Although a suicide attempt can be an impulsive act, it usually takes a lot of mental and physical preparation beforehand. The time spent building up to suicide may be marked by warning signs, but these can be easily ignored.

Myth: College students don’t experience suicide thoughts or attempts.

• Suicide is a primary cause of death among college students. 1 in 10 college students has considered suicide.18 to 24-year-olds think about suicide more often than any other age group, and over 1,100 college students die by suicide each year. Of these, less than 10% had sought counselling.
• Many college students struggle with their mental health. Over 90% of college students have reported depressive moods on several occasions in the last year.
• Over 50% of college students report that their depressive moods interfere with academic functioning, and less than 20% of students with depression are actually receiving treatment.

Myth: Once someone becomes suicidal, they will always be.

• Suicidal thoughts are often attributed to mental health conditions however, studies tell us that approximately 54% of people who have died by suicide did not have a known mental health condition.
• Suicidal crises are typically short-term, time-limited instances that are based on the desire to control painful emotions. With professional help, ongoing support and treatment, people who have had suicidal thoughts can live long, healthy lives.

Other common myths include:

• No one can stop a suicide there is nothing you can do about it
• Those who talk about suicide won’t really do it
• People who think about suicide will keep their plans to themselves
• Only experts can prevent suicide
• People who threaten suicide are just seeking attention
• Suicide is painless

Fact: Suicide affects all ages.

• It is the second leading cause of death for people ages 10-34, the fourth leading cause among people ages 34-54, and the fifth leading cause among people ages 45-54.

Fact: Some groups have higher suicide rates than others.

• Suicide rates vary by race/ethnicity, age, and other factors. The highest rates are among American Indian/Alaska Native and non-Hispanic White populations. Other Americans with higher than average rates of suicide are veterans, people who live in rural areas, and workers in certain industries and occupations like mining and construction. Young people who are lesbian, gay, or bisexual have a higher rate of suicidal ideation and behavior compared to their peers who identify as straight.

Students

Attending college can be very exciting, but it can also be very stressful. The transition can be a difficult period in which students may feel confused, lost, lonely, inadequate, anxious, and stressed. Many of these characteristics can lead to depression, which is the number one cause of suicide.

• It affects you. Stress, anxiety, depression, and eating disorders are the main reasons students have suicidal thoughts. Suicide is a primary cause of death among college students. One in ten college students reported having seriously considered suicide within the last year.
• The stakes are high. Please don’t miss out on the amazing academic and social opportunities TCU has to offer because you are struggling.
• The sooner you get help, the better. If thoughts and feelings are interfering with your ability to thrive in school or connect with friends, reach out for help.

Parents/Family

As a parent of a college student, you know how exciting and challenging your son or daughter’s college experience can be. Now is the time to think about them doing well academically, making lifelong friendships, being financially responsible, staying safe, and planning for the future. However, with all these future opportunities and challenges ahead, it is important to also think about your student’s emotional health. Utilize the provided information to stay educated and informed on mental health issues that may affect your student.

Encourage your student to come to the TCU Counseling & Mental Health Center located in Jarvis Hall. Walk-in crisis appointments are available or students can call 817-257-7863 to schedule an appointment. All appointments are confidential and the records are separate from students’ educational records.

Families of TCU students can contact the TCU Counseling & Mental Health Center during normal business hours, Monday through Friday, to discuss any relevant concerns about their student. The Counseling Center can provide advice on how to approach a student in need, discuss appropriate plans of action, and give referral information.

Faculty/Staff

Faculty and staff members are in a unique position to identify and recognize students who may be in distress or experiencing a crisis. As a faculty or staff member, you are often the first to see a glimpse of a student in trouble and may be the first person a student turns to for help.

You have the ability to identify and recognize students in crisis and you can make a difference. Drastic changes in mood or behavior, skipping classes, failing to hand in assignments, or plunging grades are all warning signs that should not be ignored. Often, academic issues are a result of mental health issues. Once these issues are resolved, students can thrive academically.

If you recognize these signs in a student please refer them to the TCU Counseling Center. Call 817-257-7863 for guidance on how to question, persuade, and refer a student in need. Encourage your students to come to the TCU Counseling & Mental Health Center located in Jarvis Hall. Walk-in crisis appointments are available or students can call 817-257-7863 to schedule an appointment. All appointments are confidential and the records are separate from students’ educational records.

• Is a powerful driving force behind actions
• Increases motivation
• Improves perception of happiness
• Improves relationships

• Decreases immune system strength
• Decreases emotional regulation
• Decreased satisfaction of life
• Increases likelihood of disease and death

• Irritability or moodiness   
• Interrupted sleep  
• Frequent headaches, minor to migraine  
• Upset stomach   
• Increased blood pressure   
• Changes in appetite  
• Rashes or skin breakouts   
• Chest pains  
• More susceptible to cold/flu 

Unmanaged, these symptoms reduce the quality of life, and people suffering from stress may notice that work performance or relationships suffer more as a result. The tips below can help manage your stress:  

1. Identify your stressors– Identify the stressors in your life and focus on what you can improve.  
2. Exercise – Take time to work out. This will not only improve your overall health but is also a great form of stress relief.  
3. Regular sleep – Stick to a regular sleep schedule every night to keep your body on schedule.  
4. Create a routine – If you get yourself in the habit of studying, working out, and sleeping at certain hours, it will be easier to fit in all the things you need to do in a day.  
5. Give yourself a break– Give yourself a chance to rest by taking a break. You can come back feeling more refreshed and ready to go.  
6. Utilize campus meditation and yoga programs–The TCU Rec Center is equipped with programs that can help students release stress; check out the classes they provide. Also, Religious and Spiritual Life offers meditation classes you can take part in. 
7. Relax with hobbies – Making time for the things you love is an important part of enjoying life and will help reduce stress.  
8. Get help – If you’re feeling overwhelmed, reach out and ask for help from professors and friends. They may be able to give you needed advice or helping see certain problems in a more beneficial way.  

You can also combat stress by practicing meditation, relaxation, and deep breathing. Fitting these activities into your life can help reduce everyday stress, boost your energy and mood, and improve your mental and physical health.  

• Meditation: Rather than worrying about the future or dwelling on the past, meditation allows you to focus your mind in the present, enabling you to clear your mind and alleviate stress. 
• Progressive muscle relaxation: Progressive muscle relaxation is a two-step process in which you systematically tense and relax different muscle groups in the body. This can help you react to the first signs of the muscular tension that accompanies stress. And as your body relaxes, so will your mind. 
• Deep breathing: With its focus on full, cleansing breaths, deep breathing is a simple yet powerful relaxation technique. It’s easy to learn, can be practiced almost anywhere, and provides a quick way to get your stress levels in check.  

Counseling & Mental Health Center
Jarvis Hall, Suite 232
817-257-7863
24/7 Counseling Line 817-257-SAFE (257-7233)

Dean of Students
The Harrison, Suite 1600
817-257-7926
deanofstudents@tcu.edu

1. Read your syllabi. One of the first and most important steps in achieving successful time management in college is to read all syllabi carefully. This eliminates the chance of assignments and due dates sneaking up at the last minute. Keep these dates and assignments on a “semester at a glance” or “month at a glance” calendar.  
2. Plan ahead. Good planning includes reading syllabi and planning ahead for extracurricular and social activities. Creating a plan will help balance work and fun, making it possible to avoid “all-nighters” or unproductive cram-sessions. Make a regular habit of checking calendars 7 days in advance to give you enough time to accomplish tasks or reschedule conflicts. 
3. Make checklists. Writing out checklists for each class or each day of the week can be a helpful way of remembering everything that needs to get done. Crossing items off the list allows you to appreciate each little accomplishment along the way. Write due dates and reminders from your calendar on your checklist. This way, you’re connecting each of these time management strategies to have the most success.  
4. Stay organized. Keeping schoolwork organized can be a huge factor in saving time throughout the week. Be sure to keep notebooks, handouts, and study areas organized in a way that always allows them to be easily located. 
5. Be healthy. Practicing regular exercise and healthy eating can keep energy levels up, resulting in a more engaged mind when doing schoolwork. Additionally, working out and healthy eating decrease stress levels. 
6. Establish priorities. Discover what you value most. Prioritizing to-do lists can help you see what tasks are more important than others. Some tasks can wait, some need to be finished as soon as possible, and some can be tossed.  
7. Build in flexibility. Life is unpredictable; building wiggle room into your schedule will help you be prepared in the event of an unexpected change of plans. 

Avoid Decision Fatigue

Decision fatigue is the idea that the quality of your decisions deteriorates after a long session of decision making.As a person makes decisions throughout the day, the brain depletes its limited mental stamina and starts employing one of two shortcuts: making rash decisions or altogether avoiding decision making. Adding routine into your daily life combats decision fatigue, because your brain already knows what is coming next. This allows your brain more energy to work through more important decisions throughout the day. Creating a routing gives you stronger will-power, better focus, and the mental energy to make decisions throughout the day.  

1. Make your big decisions in the morning. Your mind is clearer and you’re not worn from the day’s activities yet.  
2. Choose the simpler option. Depending on the complexity of the issue, decisions will require varying amounts of time. But for more immediate or smaller decisions, picking the simplest solution is probably the better choice. 
3. Limit your options. If you have too many, narrow it down to three choices. 
4. Go minimalist. This is particularly good advice when it comes to clothes. Get rid of old clothes cluttering your closet and choose outfits the night before. This way you don’t spend time sifting through clothes in the morning.  
5. Remove yourself from situations or places that distract. Or at least keep your engagement to a minimum. For example, if social media is distracting you, set the timer for five minutes, then stop browsing when the timer goes off.  
6. If it’s not on your to-do, then the decision is no (at least for the day). When it comes to getting your most important things done, you’ll need to say “no” to some things. Saying “yes” to everything really means saying “no” to big priorities.  
7. Make your first decision work. Once you make your choice, follow through with it until the end. If it doesn’t work out or there’s an emergency, move on to your second choice or reschedule action on it.

Dean of Students
The Harrison, Suite 1600
817-257-7926
deanofstudents@tcu.edu