As a collective MSU community, we are journeying an uncharted andseemingly uncertain path.  While we have our individualsteps, we collectively travel through transition, trials and triumph. Regardless of where you are and the distance between us, Counselingand Psychiatric Services (CAPS) wants to remind you that care andsupport are only a step away.  CAPS is reaching out to provide you a(virtual) point of connection combining basic wellness strategies,coping skills, resources for dealing with loss, and tips to find meaningand motivation along the way.  Take care and Be Well Spartans!

Summer Care Kit

MSU Counseling and Psychiatric Services (CAPS)presents:

To support your growth and well-being

Introduction

The BasicsConnection

Dealing with Loss

& Uncertainty

Coping Skills

Meaning & Motivation

Click here and go to Resources &Links to find a list of workoutoptions you can do at home!

Brought to you by the SpartanfitFitness and Wellness Program!

They also offer virtual wellnesscoaching.

MSU Recreational Sports andIntramural Services offers virtual

fitness classes:http://recsports.msu.edu/fitness/gr

oupex.html

Is your sleep schedule irregular? Are yousleeping more than you want to be? Areyou having trouble falling asleep? If the

answer to any of these questions is "yes,"you may benefit from these sleep

hygiene tips and resources!MSU Health Services Sleep Page

https://campusmindworks.org/help-yourself/self-care/sleep/

Without the usual structure ofclasses, extracurriculars, and work, it

may seem like your days are allblending together! These apps can

help you bring back a sense ofrhythm through developing your

own schedule and desirable habits.

For tips, guidelines, and healthinformation from the MSU NutritionProgram, click here. Virtual nutrition

counseling is also available. Call517.353.4660 to schedule.

The Basics

Sleep

ExerciseEating and Nutrition

Day Structure

Click on the imagefor USDA eating tipswhen on a budget!You can also checkout the MSU FoodBank.

Limit social media use, particularly if you findyourself consuming content that impacts you

negatively.Write. Describe your thoughts and feelings.

Keep a gratitude journal. Connect with your body through yoga, dance,

and staying active.Practice self-compassion (10 Self-Compassion

Practices for COVID-19).Do more of what you love and feel good at.Alternatively, try or learn something new.

If you have little privacy at home and desire it,intentionally take advantage of any alone time

(e.g., take long showers, sit in the car, take"fresh air breaks" outside, linger at an empty

aisle at the store).

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Connection

Connecting with others is important, butsometimes we need to recharge on our own

or remove ourselves from unhealthyinteractions. Here are some tips for

connecting with yourself and protecting yourpersonal boundaries.

Loving-kindnessmeditation

Explore virtual

religious spaces

Animal/Nature livecams!

Zoom dancepartyNetflix PartyH ouse Party AppTikTokChallengesVirtual groupworkouts

Queer CommunityCare ZoomMeetingOCAT FridaysStudent ParentResource CenterCareer Center

@MSU

To decrease loneliness, stress, depression, andanxietyTo acknowledge collective trauma andexperience solidarityTo experiencing love and belongingTo give and receive care and compassion

SpiritualConnectionSpirituality can beone way to connectwith yourself, others,nature, or a higherpower(s).

Connecting with Self

Connecting Virtually

Why Connect?

Grounding strategies can help us get intouch with our bodies and surroundingsin the present moment. Pause what youare doing and pay attention to what youcan see, hear, smell, and touch in your

environment. Try a mindful eatingexercise or walk around barefoot at

home and pay close attention to howevery step feels.

Coping Skills

This Youtube channeloffers introductory

videos to mindfulnessand guided meditations.

Sometimes we need abreak to focus onother things when weare feelingoverwhelmed. Someideas include: Games,books/magazines, TV,podcasts, puzzles, andcleaning.

CAPS would like to acknowledgethat mindfulness originated in

Eastern spiritual traditions, namelyBuddhism, and has since been

popularized in Western countriesin ways inconsistent with its

original purpose. 

Top Meditation Apps byDownloads in the U.S.

for 2018sensortower.com

Challenge Your Thoughts

Distraction

Grounding

Struggling with critical thoughts or hopelessworries? Consider trying the "Triple RExercise" or Thought Defusion techniques.

For stress and difficult emotions

Need some quarantine music? Checkout this Spotify playlist made of

songs submitted by CAPS staff!

Dealing withLoss &

UncertaintyGiven that COVID-19 affects all of ourday-to-day lives, comfort can be foundin knowing that we are all experiencing

some level of loss and uncertainty.That said, we all may respond and

handle it differently. We at CAPS wantyou to know that there is no "one way"

to grieve or one "right way" to feel.

At some point on your journey, you mayfind it helpful to consider the unique

opportunities for growth or possible"silver linings" during this time. Consider

documenting them in some way so thatyou can reflect on them later.

Consider practicing self-compassion asyou work through losses and changing

circumstances. Try some of these exercisescompiled by Dr. Kristin Neff, a renowned

researcher of self-compassion.

Activism, service, andgenerosity are a few ways topromote one's sense ofempowerment and contributionwhen we may be feeling helpless.Here are a few ideas.

How to Cope with Bereavement During theCOVID-19 Pandemic

Helpful Articles

Coping with Uncertainty During COVID-19

Losses You May Be Experiencing

Loved ones

Jobs

Summer plans

Autonomy

FinancialSecurity

Opportunities

Sense ofsafety

Stability

Hobbies

Graduation

Sometimes when we are feeling stuck,we need something ahead of us towork toward. Goals can help us focusour energy and create a sense ofpurpose. When generating goals, thinkabout your needs, abilities, andvalues. Setting SMART Goals is oneway to achieve realistic goals within aspecified time frame. See the nextpage for a SMART Goals worksheetprovided by the Spartanfit Fitnessand Wellness Program!

Meaning &Motivation

It can also be helpful to thinkabout potential obstacles youmight face while working towardsyour goals and plan for how toaddress them (e.g., if your phone isa big distraction, you can plan tokeep your phone in another roomor on silent while you are trying towork on a meditation goal).

Image from simplepsychology.org

It can be helpful to considerMaslow’s Hierarchy of Needs.

Online values card sortPrintable version

Identifying what is important to us can be oneway to foster motivation. Try one of the valuescard sorts below and then consider how you canexpress your values on a daily basis.

Connect with your Values

Knowing your strengths can help you addressproblems more effectively and engage in

activities that generate confidence andpurpose. Try taking the VIA Character

Strengths Survey to identify your strongesttraits.

Lean on your Strengths

WholenessThink about what makes you feel

whole, grounded, or like you.

We asked CAPS staffhow they are finding

meaning andmotivation during this

time. Here are theresponses in a word

cloud!

Goal Setting

LearnaboutVisionBoardshere.

AdditionalResources

See this page to learnabout what various MSUoffices are offering right

now.

Visit: Counseling andPsychiatric Services Page

Check out thisMichigan-based

resource andinformation hub for

just about any need youcan think of!

Visit: MSU Covid-19Resources Page

We are offering virtualindividual and group services

to students this summer. 

National Suicide PreventionHotline: 1-800-273-8255Trans Lifeline: 877-565-8860Text "STEVE" to 741741 if youare a person of color in needof support.If you're in MI, text “Restore”to 741741 to speak with a crisiscounselor.

Need immediate support?Try one of these options:

Questions and concernsabout mental health? Check out the the JEDFoundation's Mental

Health Resource Center.