The University of Iowa: University Counseling Service

2023 is around the corner! If you're doing new year's resolutions, please consider adding one about making time for your mental well-being and self-care! ❤️



[ID. text states, "Consider adding mental well-being to your new year's resolution. Make time for self-care. Be kind to yourself. Make sleep a priority. Check in with myself every night." END ID.]

Celebrate Kwanzaa with !
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(Post and caption from ):
What is Kwanzaa? It is a seven-day celebration of Pan-African and African-American heritage, culture, and values. It takes place from December 26 to January 1.

Swipe through to learn more about the principles.

❤️🖤💚

[ID. P1. text states, "Dec. 26th - Jan 1st. The Seven Principles of Kwanzaa." P2. text states, "Unity Umoja. Maintaining unity as a family, community, and race of people." P3. text states, "Self-determination. Kujichagulia. Defining, naming, creating, and speaking for ourselves." P4. text states, "Collective work & responsibility. Ujima. Building, and maintaining our community - to make our brother's and sister's programs our programs and olve them together." P5. text states, "Cooperative economics. Ujamaa. Building and maintaining retail stores and other businesses to profit from these ventures." P6. text states, "Purpose. Nia. Work collectively to build communities that will restore greatness to our communities." P7. text states, "Creativity. Kuumba. To find new, innovative ways to leave our communities in more beautiful and beneficial ways than the community inherited." P8. text states, "Faith. Imani. The belief in God, family, heritage, leaders, and others that will lead to victory." P9. text states, "Happy Kwanzaa." END ID.]

The holiday season is around the corner! Here are some tips from for healthy boundary-setting during the possible stressful time for many. It's okay to be assertive, set boundaries, and prioritize your mental health this holiday season. Keep warm and stay safe ❄️❤️



[ID. text states, "During the holidays, Boundaries Can Sound Like... I'm not able to attend this year. I don't feel comfortable attending if so-and-so will be there. I appreciate the invite but this year I'm staying home. I would love to bring that dish but my schedule is full. Maybe next time? I can't make it. Can we plan something later this year? THank you for thinking of me but I can't. I can come but I have to leave by... I feel un-comfortable when... I'm not discussing politics. I don't feel comfortable talking about that right now. I can host, but I need volunteers to help with... I need some time to decompress upstairs/ in my car/ outside. My weight is not a topic for discussion. I'm focusing on my mental health and doing XYZ. I can do XYZ instant, would that work? Last year was stressful, could we try..." END ID.]

You've made it to the end of the semester🎉🎉 Hope you all stay warm for the winter and have a restful break!

UCS is open 8 am - 4:30 pm Monday to Friday (Except for Dec 26, Dec 27, Jan 2, & Jan 9) over the winter. You can reach us at 319-335-7294 if you have questions about counseling or would like to speak with a therapist.



[ID. text states, "You've made it! Happy winter break! UCS is open over winter: 8 am - 4:30 pm Monday to Friday (Except for Dec 26, Dec 27, Jan 2, & Jan 9)" END ID.]

You're halfway through the final's week! Don't forget to take breaks while preparing for the last few final exams or assignments! Put down what you're doing, and listen to a song you enjoy. Feel free to move your body as you listen to your favorite melody 🎵



[ID. text states, "reminder. What is a song that brings you joy? Take a moment to enjoy it. Absolutely. Done!" END ID.]

Self-compassion tips from for final’s week!
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Finals are stressful. It is important to care for yourself during this time. Be kind to yourself and prioritize your own self-care needs. What do you need to do to feel successful and balanced each day? Mindfulness exercises and gratitude practices can help us to increase awareness of how we are feeling and decrease judgement. Be aware of coping strategies that may not support your goals such as increased alcohol or ma*****na use. It is normal to feel stressed and overwhelmed during this time.



{ID: Slide 1: Blue text states "Self-Compassion During Finals; Steps to practicing self-compassion during a stressful situation. Informed by the work of Dr. Kristin Neff" Slide 2: Blue text states "Self-Compassion During Finals; 1. It's ok if things don't go perfectly; Are your expectations of yourself realistic? Informed by the work of Dr. Kristin Neff" on a background of shades of green trees fading light to dark. Slide 3: Blue text states "Self-Compassion During Finals; 2. Be kind to yourself; Notice how you are talking to yourself. Informed by the work of Dr. Kristin Neff" on a background of green trees fading light to dark; Slide 4: Blue text states "Self-Compassion During Finals; 3. Practice gratitude; Notice good things, look for them, appreciate them. Informed by the work of Dr. Kristin Neff" on a background of green trees fading light to dark. Slide 5: Blue text states "Self-Compassion During Finals; 4. Self-care isn't selfish; Take time to prioritize your own needs. What can you do to care for yourself today? Informed by the work of Dr. Kristin Neff" on a background of green trees fading light to dark. Slide 6: Blue text states "Self-Compassion During Finals; Steps to practicing self-compassion during a stressful situation. 5. Practice Mindfulness Bring awareness your emotions, thoughts and body sensations without judgement; Informed by the work of Dr. Kristin Neff" on a background of green trees fading light to dark. End ID]

It's final's week and you're almost done! Study hard, take breaks, and remember that you'll get through this!

[ID. text states, "one step at a time. You got this!" END ID.]

As you're busy studying, please remember that rest is NOT a waste of time. Take breaks and recharge between your tasks to improve your concentration and motivation!



[ID. text states, "Reminder. Rest if not a waste of time. Recharge before your next task." END ID]

It's the last week before finals! Here are some tips as you're preparing for your finals. Hope you're taking care of yourself while studying!

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✨️ Have you heard about the Mirage? It's an amazing event on campus next Friday night! Want to learn more? Look no further, we're here to help! ✨️

[ID: Slide 1: Black background with a blue spotlight with the words, "What is the Mirage?" Slide 2: "The Mirage celebrates diversity and inclusion on campus, raises awareness for World AIDS Day, and provides education on sexual health." Slide 3: "The Mirage includes an Infostravaganza, Condom Casino, free HIV testing all night, and several professional and amateur performers." Slide 4: "The event is FREE and open to students, faculty, staff, and community members." Slide 5: Mark your calendars for Friday, December 2nd from 9pm-1AM! END ID]

Given the distressing events taking place in Mainland China, the University of Counseling Service is collaborating with the International Student and Scholar Services (ISSS) to provide a support space for Chinese international students and scholars.

The support space will be led by Dr. Tianyi Xie and Dr. Scott Liu from UCS from 2-4 pm on Saturday, Dec 3rd, at Room 256 (Academics Room) in IMU. The space will take the format of the Let’s Talk, Hawks! program, meaning you're welcome to drop in as a group or by yourself for 15-30 minutes of private and anonymous consultation. The space is open for undergraduate students, graduate/professional students, postdoc scholars, and staff. Services are available in Mandarin Chinese and English. Candie and Snacks available.

All individuals with disabilities are encouraged to attend all University of Iowa–sponsored events. If you are a person with a disability who requires a reasonable accommodation in order to participate in this program, please contact Dr. Tianyi Xie in advance at [email protected].



[ID. text states, "University Counseling Service. Drop-in Support Space for Chinese International Students, Scholar, and Staff. Time: 2-4 pm on Saturday, Dec 3rd. Location: Room 256, IMU (Academics Room) Co-Facilitators: Drs. Scott Liu & Tianyi Xie Candies and Snacks available. Private space available. You're welcome to drop in as a group or by yourself for a 15-30 minutes of private and anonymous consultation. Services available in Mandarin Chinese and English. All individuals with disabilities are encouraged to attend all University of Iowa–sponsored events. If you are a person with a disability who requires a reasonable accommodation in order to participate in this program, please contact Dr. Tianyi Xie in advance at [email protected]."]

Hope you all had a chance to catch your breath and do some thing relaxing or fun over the break! UCS is back to our usual business hours this week (8 am - 5 pm, Monday - Friday).

Please call us at 319-335-7294 during our business hours if you have any questions or would like an appointment.

For 24/7 support, please call or text UI Support and Crisis Line at 844-461-5420, or utilize the Online Chat at mentalhealth.uiowa.edu



[ID. text states, "Hope you all had a restful fall break! Welcome Back, Hawkeyes. University Counseling Service is back to our usual business hours: 8 am - 5 pm, Monday-Friday" END ID.]

Everyone process trauma different. You may experience a wide range of emotions and all of them are valid. University Counseling Service is here for you if you'd like help or support through the grieving process. Please call us at 319-335-7294 for an appointment.

There are also 24/7 mental health services available throughout the Fall break. You may access them via text, call, or online chat:

UI Support and Crisis Line
Call/Text: 844-461-5420
Online Chat: mentalhealth.uiowa.edu

Trans Lifeline
Call: 877-565-8860
More community resource: translifeline.org

The Trevor Project
Text "start" to 678-678
Call: 1-866-488-7386
Online Chat: thetrevorproject.org

Natonal Su***de Hotline:
Call: 988

We are open the first 2.5 days of the Fall Break week! Please call us at 319-335-7294 during our business hours if you want to schedule an appointment.

If you need help or support outside of our business hours, please call or text the 24/7 UI Support & Crisis Line at 844-461-5420



[ID. text states, "UCS Hours this Week: Monday, Nov 21st, 8 am - 5 pm, Tuesday, Nov 22nd, 8 am - 5pm, Wednesday, Nov 23rd, 8 am - noon, Thursday, Nov 24th, CLOSED, Friday, Nov 25th, CLOSED" END ID.]

Fall break is around the corner! Remember to take a few deep breaths when you begin or end your day. Deep breathing activates your parasympathetic nervous system and helps to reduce physical arousal associated with anxiety and stress. Give yourself the gift of deep breathing and observe your bodily sensations with every breath.



[ID. Light background with blue and yellow text that states, “We were born with the ability to breathe. It’s such a normal part of your life that we forget to be intentional about it. Give yourself the gift of 7 mindful deep breaths. Notice every sensation and feeling in your body as you breathe in and out.” An Image of a gift package. END ID.]

It's Trans Awareness Week! Here are some ideas on how you can show up for trans pople this week and all year round!



[ID. text states, "avoid backhanded compliments "you look just like a real woman.", offer love and support, support organizations, respect names and pronouns, be patient while they explore their identity, do your own research, ask questions but be respectful." END ID.]

It's Iowa vs. Wisconsin tomorrow! Join us for the Black & Goal'd Remix Tailgate! We're at the green space west of Slater Hall. Come and have fun!



[ID. text states, "Black & Goal'd Remix Tailgate. Join us. Three hours before the game for a substance-free tailgate with free grab and go food, prizes, music, and yard games! Located on the green space West of Slater Hall." End ID.]

Hope your week has been going well Hawkeyes! Take a moment to ground yourself during your busy day and notice the different sensations you're experiencing in this moment. What is something from each of your senses you are grateful for today?



[ID. text states, "1-minute break for gratitude: what is something from each of your senses you are grateful for today? sight, smell, taste, touch, sounds." Photo of tea and herbs. END ID]

Expressive Art Support Space is a 60-minute drop-in virtual support group. We'll make various art and craft projects in a supportive setting to facilitate self-awareness, growth, and healing/stress reduction. You'll have the opportunity to use your own creative, emotional, and intuitive aspects to discover and express yourself. Bring your favorite art mediums and enjoy the process!

Time/Date: Tuesdays from 1:00-2:00 PM via Zoom from Oct 25th to Dec 6th .

To Join: Zoom Meeting Link: https://uiowa.zoom.us/j/93201311491 (Zoom Meeting ID: 932 0131 1491)



[ID. text states, "Expressive Art Support Space. Time" Tuesdays | 1-2 pm (ends on Dec 6th). To join: Zoom Meeting ID - 932 0131 1491" END ID.]

Distress tolerance is the ability to manage distressing emotions and effectively move through stressful situations in an effective manner. This is a 3-week series and students will need to attend all three weeks in order. This is a DBT informed curriculum-driven series with structure and specific learning objectives and topics for each week.

All participants will receive handouts with exercises to be completed both within and outside the group to facilitate their learning. Students will work to develop their own coping skills plan throughout this workshop.

Day/time: Fridays from noon - 1 p.m. (will not meet over Fall break)
New serie starting on: November 11th

Contact: E-mail [email protected] for more information and the zoom link.



[ID. text states, "Distress Tolerance Workshop. A three-week skills-based Workshop. Workshop #5 Day/time: Fridays 11/11, 11/18, 12/02 | 12:00 - 1:00 pm. Location: Zoom. To Join: Email Holly Nicely, PsyD. at [email protected] for Zoom link and workbook" END ID.]

Hawkeyes, hope you all have a chance to breathe and recover after the midterms this week! Positive social relationships can be refreshing and rejuvenating. Consider spending some quality time with your support network this weekend, like sharing a meal with family, having coffee and snacks with classmates, playing D&D with your friends, and more!



[ID. Light background with blue and brown text that states, “Self-Care Idea 8. Spend Quality time with love ones. Make time for friends and family regularly in-person or virtually. Be intentional and find activities that strengthen your relationships. Remember, the quality of time spent is more important than the quantity of it.” An Image of a bouquet of hearts. END ID.]

November is also Transgender Awareness Month! It's a time to celebrate the transgender and gender nonconforming communities and raises awareness for the community through education and advocacy activities.

Find a map of gender-inclusive restrooms, gender-inclusive on-campus housing at UI, a guide to update your UI records, and upcoming UI events at Trans @ Iowa (https://trans-resources.org.uiowa.edu/) 🏳️‍⚧️🏳️‍⚧️



[ID. text states, "Trans Rights are Human Rights. Trangender Awareness Month." Image of trans flag. END ID.]

November is Native American Heritage Month! Check out the events at this week to kick off the celebration!
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Event 1: Kick Off event tomorrow beginning at 5:00 p.m. at the LNACC. There will be food and community. We hope you can make it!

Event 2: "A History of Navajo Education: A Talk with Dr. Wendy Greyeyes" at the Old Capitol Building starting at 7 p.m

Event 3: Movie Night hosted by Native American Student Association (NASA), at the Big Ten Theater in the IMU at 8-10:30 p.m

Hope to see you all soon! Stay tuned for the rest of the month-long calendar reveal coming soon 👀

Since the UI’s Student Support and Crisis Line launched a year ago, it has supported hundreds of students with their mental health struggles via text, phone call, and online chat.

The crisis line is open to not only undergraduate students, but also graduate, professional, and postdoc students as well. Students can visit the crisis line at mentalhealth.uiowa.edu to chat with a counselor online via Iowa Crisis Chat, or they can call or text (844)-461-5420 to speak or message a counselor.

To learn more, please check out The Daily Iowan article about the UI Student Support and Crisis Line at https://dailyiowan.com/2022/10/25/university-of-iowa-student-support-and-crisis-line-successful-in-first-year/



[ID. p1. text states, "since its launch in Oct, 2021... the 24/7 toll-free UI support and Crsisi Line has responded to 382 UI students who reached out via text, phone, and oneline chat. and referred 54 students to additional mental health service." p2. text states,"the 24/7 toll-free UI support and Crsisi Line is open to not only undergraduate students, but also graduate, professional, & postdoc students as well." p3. text states, "the 24/7 toll-free UI support and Crsisi Line can be accessed via call/text at 844-461-5420 or via online chat by scanning the OR code." END ID.]

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In honor of Homecoming this weekend, we're sharing 4 quick tips on how to tailgate substance-free this weekend and for all home games! 🏈



[ID: Slide 1: "Tips on how to tailgate substance free" with a football in the right bottom corner. Slide 2: "1, Tell a friend your plan." Slide 3: "2. Mentally prepare for challenges." Slide 4: "3. Find a safe environment; such as the Black & Goal'd Remix Tailgates!" Slide 5: "4. Leave if you feel uncomfortable." END ID]