Emotional wellness and Covid-19

We’re all likely experiencing some emotional discomfort (or worse!)--given the spread of Covid-19 and the disruption to our lives. Grief at losing out on experiences, frustration, uncertainty—all are normal reactions at this time. The situation is new and unpredictable! And the College’s precautionary change to remote learning represents a major sea-change for us all. So how do we stay emotionally well during these times, when we’re separated from friends and our college “home”?

Know that UTD is committed to you

you’re the reason we exist! So we’re working very hard to plan carefully and ensure your studies, growth, and campus connections continue.

Be careful of Covid-19 overload

Limit the time you spend taking in Covid-19 news. It’s coming at us from all directions and this can be downright overwhelming. Turn off/stop reading the news. Maybe check in once a day.

Be careful of Covid-19 misinformation

Rumors abound about what’s open, what’s not, what’s closing, and so on. Check out rumors for yourself by going to reputable sources. Check out state and local government sites for up to date information about closings. Go to the World Health Organization (https://www.who.int/) or the Centers for Disease Control and Prevention (https://www.cdc.gov/) for correct information about the virus.

Our emotions reside in our bodies, so take good care of yours!

  • Maintain a regular sleep schedule—try to go to sleep and wake up at roughly the same time.
  • Work towards maintaining good nutrition and regular meals.
  • Limit alcohol intake.
  • Limit caffeine intake.
  • Get some exercise!
  • Spend some time outside, in nature, especially.
  • Practice deep breathing, relaxation, yoga, Qigong. Not sure how to do these? YouTube!!
  • Try taking up an activity that requires use of your body and mind, which can give you an emotional break: knitting, art, playing an instrument, etc.
  • Social connection is really good for us too!

    Maintain social distance, of course, but stay in touch with friends. You might even try the old-fashioned art of letter writing!

    Maintain a schedule, just as you would if at school.

    Meals, classes, study time, relaxation time. Having a schedule helps us contain emotions and feel a sense of control.

    If you are currently taking prescription medication, continue to take the medication as prescribed unless directed otherwise by your physician. If you are concerned about the quantity of your remaining supply, check the bottle which will usually specify how many refills are remaining, or you can contact the pharmacy to confirm if refills are available. If you will be needing refills, contact your physician's office at least several days (preferably longer) before you would otherwise run out, to allow them time to respond.

    Consider keeping a journal about what this experience is like for you.

    But be sure to end your daily entry with 3 good things about the day, however small, to help keep your spirits up.

    Maintain perspective.

    While this is a HUGE event for all of us, remind yourself of what’s good in your life and what’s important: health, friends, being able to continue towards your degree, religion, and spirituality.

    Spend time with your four-legged friends.

    Some snuggle time with your pets can make a tough day a lot easier.

    Take the focus off of yourself: do something kind for someone else.

    If you can’t visit in person, call!

    Look through the educational resources on the Counseling Services website.

    There’s a lot of good info there.

    Consider making use on one of the many mental health apps that are available for free and for pay.

    You might find this link helpful in finding something that speaks to you. https://www.psycom.net/25-best-mental-health-apps

    Here are some additional wellness-related apps:

      Android Market Apple/iTunes
    Music & Sounds
  • Calming Music to Tranquilize
  • Relax & Sleep
  • Relaxing Sounds
  • Relax Melodies
  • Relax Melodies
  • Relaxing Sounds of Nature Lite
  • Sleep Sounds Ambient Effects for Free
  • Stream 2
  • Meditation, Breathing and Yoga Buddhist Meditation Trainer
  • Breathe 2 Relax
  • Qi Gong Meditation Relaxation
  • Tactical Breather
  • Yoga Workout Planner
  • Breathe2Relax
  • Sleep Easily Meditation by Shazzie
  • Tactical Breather
  • Daily Yoga Free
  • Other
  • PTSD Coach
  • Stress Tracker
  • T2 Mood Tracker
  • iQuarium Virtual Fish
  • Relaxation Portal
  • Affirmations Inspired by Nature
  • Wellscapes
  • PTSD Coach
  • T2 Mood Tracker
  • Calm
  • Headspace
  • If you feel you need more assistance in the form of counseling:

    We are able and willing to provide therapy services. Please phone us (972) 883-2575 or email [email protected] for an appointment.

    For students who prefer an outside provider

    We are happy to assist you in finding a local provider. So that we can be most helpful, we encourage you to investigate the following before contacting us:

    To find a local therapist and/or psychiatrist

  • Contact your insurance provider for a list of local providers who accept your insurance. Look at your insurance card or insurance-company website for information about how to do so.
  • Your insurance carrier may have a provision for teletherapy services. Contact your insurance company for information.
  • Your primary-care doctor’s office may be able to provide referral suggestions to you.
  • Psychology Today will allow you to locate local therapists who accept your insurance.
  • You may want to consider online mental health services such as TalkSpace.
  • Students who remain abroad can contact the College’s iSOS program for referral assistance while abroad.
  • 211.org. Type in your zipcode for local information about Essential Needs, Crisis and Emergency, Covid-19, Service Providers, and Disaster Assistance
  • If you’re experiencing a mental health crisis

  • Go to your local hospital emergency department.
  • Use UTD TALK (972) 883 - 8255
  • Use the Suicide Prevention Lifeline at 1-800-273-TALK (8255)
  • Use the crisis text line: 741741
  • If you need further assistance, we are happy to consult with you.

    Please phone or email our office to schedule a time for a brief “meeting.” We will be using the Microsoft Teams (HIPAA-compliant version), so please download it to your smartphone. If you do not have access to a smartphone or prefer a phone conversation, we are happy to speak with you by phone, but phonecalls are NOT HIPAA-compliant. This means your conversation cannot be assured to be confidential. For now, we are maintaining regular business hours: 8:00-5, M-F.

    Finally, know that we, like you, are monitoring the situation and will adapt to changing circumstances.

    Stay well, safe, and healthy!
    - UT Dallas Student Counseling Center