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The Mind Online

I'm sure by now you've heard plenty about the "unprecedented" effects of this "unprecedented" pandemic on an "unprecedented" number of individuals--maybe even to the point that any and all meaning behind the word "unprecedented" has been lost to you. If this is the case for you, don't worry, you're certainly not the only one. However, during these unprecedented times, it is important to take note of one particular precedented idea; be kind to your mind.

Maintain your Brain
First and foremost, having a good baseline of care for yourself can help keep your mental state healthy and well. We all work in wonderfully different ways, so this may mean something different for you than it does for another person, but here are some important things to keep in mind.
Manage your Media
Now more than ever, it may be tempting to spend your days browsing the Internet for anything from social media to the latest news. However, doing so in excess can be harmful to your headspace. Try to be mindful of the time you spend on these things so that you don't overwhelm yourself with harsh headlines or become too immersed in the lives of others. Remember that no form of media--social or otherwise--will give you the full picture of any one person or news story. Be careful about the sources through which you receive your news information. Some recommended U.S. and Minnesota governmental sources include the CDC, the Minnesota Department of Health, and Ramsey County Public Health. For students outside of Minnesota or the U.S., check out your national, state, and local health departments. No matter what your preferred amounts of news and social media may be, keeping these kinds of activities balanced within your schedule is always a good idea. If you find this difficult, consider setting screen-time limits on your phone or other devices for specific apps or media sources. This will notify you when you've spent a certain amount of time on these apps, cuing you to think about taking a break or switching to something else. 
Remember your Routines
In a virtual world, it is often easy to lose track of time and let the day get away from you. Asynchronous classes may tempt you to procrastinate, potentially resulting in last-minute scrambling or missing material completely. Even if you aren't the type to stick to a rigid schedule, consider following a general outline every day, dedicating certain times for classes, homework, social activities, and relaxation. Having rituals that cue your mind into the start and end of your day can make you more focused during work and class times; whether it’s making a meal, daily stretches, or a walk around the block, incorporating these small things into your day might make the tasks ahead less daunting and ease you into your downtime afterwards. You could also try to make a list of tasks you want or need to accomplish each day to give yourself goals to meet and decide upon a designated stopping point. This can be especially helpful in finding time for activities you enjoy, because a good routine should include not only assignments and obligations, but also things that make you feel productive and happy.
Foster Physical Health
A final important key to cultivating a healthy mind is to tend to your body. To the best of your ability, practice good nutrition and sleep habits; incorporate fruits, veggies, and protein into your meals and try to go to sleep and wake up around the same time each day. Giving yourself a screen-detox before bed by putting away your phone and/or other devices can help make you feel more rested by promoting better sleep. When possible, try to move your body. Doing yoga, practicing home-workouts, and going for walks are simple ways to incorporate motion into your day despite spending more time than usual seated at a computer or indoors. Also, be aware of your substance use habits--turning to alcohol, tobacco, cannabis, or other drugs to cope with stress or blow off steam may lead to problematic use or dependency. It's up to you to decide what is best for your own mental and physical well-being, but at the very least, remember to make safe choices and practice moderation.
Seeking Support (Inside & Out)
Despite all of our best efforts, everyone has bad days, particularly when facing the stresses of online learning and existing in a primarily virtual community. Understanding your negative moods and feelings is another valuable skill when it comes to keeping up your mental health. Some questions you might want to ask yourself include:
What can I do for myself?
What usually makes you feel better when you're down or stressed? If you're feeling overwhelmed, consider taking a break--maybe work on another task for a bit or take some downtime. If you're in class, mute your mic and turn off the camera to give yourself a moment or two to breathe. Think about the last time you ate, was it recently or some time ago? Was the food nourishing? Are you hydrated? Grab a snack or a glass of water, it certainly can't hurt. Have you been sleeping enough? Would a nap or an earlier bedtime set you up to feel better and be more successful in the day(s) to come? Taking note of your harder days and reflecting on how you might be able to improve them or reduce their frequency may help you address these situations in the future.
What support do I need from others?
If you're facing a problem or emotion that you feel unable or don't want to tackle alone, there's nothing wrong with asking for help. Is there a friend or family member you can get in touch with to talk things through or who can provide some comfort? Is a lack of social interaction perhaps the source of your distress? If you're feeling lonely, remember that you aren't alone. Staying connected with peers, professors, friends, and family virtually may help combat feelings of distance or isolation. Depending on the nature of your situation, be in contact with professors about your needs--they can't help or provide flexibility if they don't know what's going on.  
Leaving it to the Professionals

No matter how rigorous your self-care or how dedicated your support system, some things may be out of your hands. If you believe that you or a loved one are in a state of crisis or are facing problems that reach beyond the scope of social support, be aware of the resources available to you and how to use them. A few options are:

  • Press 2: Dial the Hamre Center at 651-696-6275, then press 2 to be connected with a licensed counselor at ProtoCall.

  • Drop-in Counseling at the Hamre Center: call 651-696-6275 or email health@macalester.edu to connect with a counselor. We are offering more virtual drop-in appointments each day (see schedule in link above). 

  • Urgent Care for Adult Mental Health: Offers 24/7 phone support, mobile crisis teams, and walk-in services. Call 651-266-7900 or visit their website for more information.

  • Walk-in Counseling Center: Free and anonymous services offered via phone or online, no appointment needed. Call 612-870-0565 or visit their website for more information. 

  • Suicide Prevention Hotline: 24/7 confidential support for crisis and/or distress at no cost, just dial 1-800-272-8255. For more information or non-urgent resources, visit their website.

Most importantly, if you or someone you know are in a life-threatening situation, call 911.

Self-Care Tip

The most important thing to remember when working towards a healthy mind is to be patient with and show compassion towards yourself. We are all human and we all struggle. and there is nothing wrong with that. Be willing to provide yourself with the care and support you need, both from yourself and others.

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