Author• •Director of Design• in Collaboration with Princeton Usg and Letters to Strangers
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•AUTHOR• •DIRECTOR OF DESIGN• IN COLLABORATION WITH PRINCETON USG AND LETTERS TO STRANGERS TABLE OF CONTENTS About the Team • 2 About the Book • 3 Acknowledgements • 4 I. FOR STUDENTS • 5 1. Overview of Mental Health • 6 Definition of Mental Health • 7 Mental Health at Princeton • 9 2. Impacts of COVID-19 •14 Students & the COVID-19 Pandemic • 15 Mental Health Concerns • 17 Changes in Our Personal Lives • 19 Technological Impacts • 23 Looking Ahead • 28 3. Addressing Mental Health in the BIPOC Community • 30 Why is Access to Mental Health Resources Inequitable? • 31 Systematic Barriers • 32 Responsive Mental Health Treatments • 35 4. Additional Student Resources • 38 Mental Health Support • 39 Campus Organizations • 43 Help Support Services • 45 II. APPENDIX• 46 1 ABOUT THE TEAM The material in this version of ‘Mind Matters’ incorporates sections of the Mental Health Resources Guide compiled by the Undergraduate Student Government (USG) Mental Health Task Force and Letters to Strangers. It features input from various professionals and student organizations, including the Pace Center and Counseling and Psychological Services (CPS). Written and designed by Preeti Chemiti ‘23 and Eric Lin ‘23. 2 ABOUT THE BOOK Our work is written by Princeton students and for Princeton students in order to encapsulate real experiences as we collectively face this pandemic. Millions of people are struggling with the uncertainty, anxiety, and stress that stem from this pandemic and other distressing events, with repercussions to follow for years. Now more than ever, the importance of considering our mental health has become imperative in our daily lives. As we are faced with new realities of working from home, financial uncertainty, online learning, and a lack of physical contact with other family members, friends, and colleagues, caring for our mental health in these difficult times is an integral step to wellness within our Princeton community. Considering that young adults typically spend a significant portion of their days in their schools, providing this mental health guidebook is a valuable opportunity to access a large population of students and improve our health, educational, and social outcomes later in life. No matter how you are affected by mental illness, being equipped with the information and resources in order to effectively cope will change lives. This guide is a condensed and modified version of thefull Mind Matters guidebook and introduces resources and student perspectives specific to the Princeton University community. Please feel free to use whatever resources and specialized sections you feel would best suit your needs, or refer to www.mindmattersbook.org to download the free and comprehensive version of Mind Matters. 3 ACKNOWLEDGEMENTS Funding for this guidebook was provided by the John C. Bogle Fellowship in Civic Service on behalf of Princeton University. We would also like to acknowledge Dr. Calvin Chin (he/him pronouns; Director of Counseling and Psychology Services) and Jess Joseph, Ph.D (she/they pronouns; Outreach Psychologist) for their invaluable input with the publication of this guidebook. Photo Credit: Princeton University (www.princeton.edu) 4 DEFINITION OF MENTAL HEALTH The World Health Organization (WHO) defines mental health “as a state of well-being in which every individual realizes his or her own potential, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to her or his community.” According to the World Health Organization, positive mental health is linked to a range of development outcomes, including better health, higher educational achievement, enhanced productivity and earnings, improved interpersonal relationships, better parenting, and improved quality of life. Being well in emotional and mental health means individuals can find safety in relationships and their environment in addition to learning how to positively cope with life’s challenges. The phrase “mental illness” encompasses a wide variety of different conditions that range from very mild to very severe. It is important to consider what mental health means to you and how you currently maintain it. 7 WHAT IS MENTAL HEALTH? “An assessment of your personal psychological state that may affect your day-to-day life.” “Making sure I process my emotions in a healthy way.” “I think physical health is always linked with mental health, so having adequate physical strength and energy, as well as fulfilling relationships and activities.” “Just being able to enjoy a normal day without feeling particularly negative.” 8 MENTAL HEALTH AT PRINCETON Higher education institutions can present a unique and dynamic set of difficulties when it comes to maintaining your mental health. Dr. Anthony Rostain, co-author of The Stressed Years of Their Lives, states that today’s college students are experiencing an “inordinate amount of anxiety” — much of it centered on “suriviving college and doing well.” 9 Being placed in a new environment can be daunting and intimidating for anyone. As several statistics show, mental health has become an increasingly larger concern over the years, especially in regards to COVID-19. According to the American Psychological Association, over one-third of incoming college students are impacted by mental health. At Princeton, students also face similar concerns with maintaining their mental health. In March of 2020, 30.4% of students reported that they felt hopeless at least “some of the time”, according to data from the National College Health Assessment. Additionally, 11.7% of students reported that they felt restless or fidgety “most of the time” during the same time frame. Mental health problems are common. Ignoring the prevalence of mental ill- ness is statistically proven to let down the students who need help the most. Always remember that you are not alone and that there are support systems for you at Princeton that can help improve resilience and your ability to manage your health. 10 TIPS FOR SUCCEEDING IN SCHOOL Whether you already know that you have a mental illness, or find yourself experiencing one for the first time in college, you can explore some actions to strengthen your health. 1 • Build support systems. Connections with friends and family at home are an important source of stability, but building support networks through Princeton is also critical. These can include your Director of Studies, Dean of Student Life, Faculty Academic Advisor, Residential College Advisor, Peer Academic Advisor, professors, and peers. 2 • Utilize academic resources. If you find yourself falling behind, you can always seek advice from professors and departmental representatives. The staff of the Office of the Dean of the College is available to discuss academic questions or problems, and Princeton also offers specific resources for managing your workload, including the McGraw Center for Teaching and Learning, the Writing Center, and the Center of Career Development for career related interests. 11 3 • Monitor symptoms. Maintaining a daily record of key symptoms such as your mood and anxiety levels can help you notice if your symptoms are worsening. College can make it hard to stay on a regular schedule, which also makes it harder to notice changes in your eating or sleep patterns. If you notice worsening symptoms, know that you can talk to a counselor in CPS about anything - nothing is “too small” of an issue. 4 • Maintain healthy habits. Exercising, eating a balanced diet and getting enough sleep each night will give you more energy, help you focus better, and keep you emotionally resilient. Given the high academic demands of college, remember that it is not a failure on your behalf to struggle with perfectly navigating and balancing your work with self-care. 5 • Avoid drugs and alcohol. Alcohol and other drugs are poor ways to cope with stress. If you have a mental illness, you should avoid and limit your use of drugs and alcohol. 12 MANAGING YOUR MENTAL HEALTH If your mental health ever interferes with your ability to manage your academics, your Residential College Dean (if you are a junior or senior) or your Director of Studies (if you are a first or second year student) can provide immediate support and even help communicate with your profes- sors about your circumstances. You can find their contact information on your residential college website: • Butler College • First College • Forbes College • Mathey College • Rockefeller College • Whitman College If you need long-term accommodations for mental health, you will need to register with the Office of Disability Services (ODS) by filling out theirRe - quest for Accommodations form. ODS is dedicated to providing reasonable accommodations, and students can apply regardless of their class year or remote/in-person learning circumstances. Accommodations are granted on a rolling basis, meaning that you can apply at any time! 13 STUDENTS & THE COVID-19 PANDEMIC Without a doubt, the COVID-19 pandemic has disrupted nearly every aspect of students’ lives. We have been forced to move back home with our families, learn virtually, and even adjust summer plans due to a lost internship or job offer. On top of these concerns, people everywhere are also generally struggling with death and loss in their communities. The American Psychological Association specifically notes that “this disruption, coupled with the threat of contracting this potentially deadly virus, is leading many people to experience anxiety, stress and depression.”