Self-Help Resources

Many students find it helpful to learn about an issue before deciding to ask for help. Here are some links to resources outside of the SUNY Oswego website that covers a wide variety of topics including social justice issues, depression, anxiety, loss, and more. The Counseling Services Center and SUNY Oswego are not responsible for their content. Please note that this list of resources will continue to grow as useful resources are identified. If you have an idea for a topic you'd like more information on, please feel free to call the Counseling Services Center at 315.312.4416 to offer your suggestions. 

Suicide Prevention

Suicide Prevention in College

Resources for Parents

Discrimination

Battling Islamaphobia

Coping with Discrimination

Coping

15 Ways to Track Your Mental Health 

Coping with Anxiety 

Stress Management

Coping with Grief and Loss

Is it Depression or the Blues? 

Substance Abuse

AA Meetings in the Oswego Area

NA Meetings in the Oswego Area

GA Meetings in the Oswego Area

Treatment Options

For Veterans

Launched in 2011, MakeTheConnection.net connects Veterans, their family members and friends, and other advocates with mental health informationlocal resources, and inspiring stories of recovery. Visitors can find reliable information on how to cope with challenges such as posttraumatic stress disorder (PTSD), traumatic brain injury, military sexual trauma, and transitioning from service. The site is free and accessible to everyone.

Helpful Apps to Download


Calm  

Price: Free

With Calm, you can choose from an assortment of guided meditation experiences. The selections range from three-minute to 25-minute sessions. Another option is Daily Calm, a 10-minute program you can practice right before your day begins or as it’s about to end. Other features include more than 20 sleep stories, breathing exercises, unguided meditations, and more than 25 soothing sounds to help you get to sleep. (https://www.healthline.com/health/mental-health/top-meditation-iphone-android-apps#meditation-timer-pro)


Insight Timer

Price: Free

This meditation app features over 4,500 free guided meditations from over 1,000 meditation practitioners. It also features 750 meditation music tracks. Insight Timer also lets you customize your intervals and background sounds so that your meditation session is exactly what you’re looking for. (https://www.healthline.com/health/mental-health/top-meditation-iphone-android-apps#meditation-timer-pro)


HeadSpace   

Price: Free

Targeted to anyone who wants to learn meditation to reduce anxiety and stress and improve their attention and awareness; good for a beginner to establish a regular meditative routine. The skills taught include mindfulness and cognitive diffusion, breathing exercises, meditation practice, tips for increased relaxation, concentration; may be applied to anxiety and depressive disorders, PTSD, and OCD, especially in conjunction with a health provider.

This app does a terrific job of describing basic concepts with a creative animated interface, presenting meditation in a user-friendly way with clear instructions; creating an online forum; supplying podcasts; normalizing mind-wandering; and illustrating main points with videos.

This app is not intended as a treatment substitute for those with serious anxiety and related disorders or depression.

Headspace is a great app for people just starting out, with 10 newbie-focused 10-minute meditation exercises, known as Take 10. It’s designed to help you quickly understand what the practice is all about. There’s also a personalized progress page, a reward system for continued practice, and even a buddy system for you and your friends to help each other stay on track. Once you’ve completed Take 10, the app contains other meditation exercises that can be purchased in the app. (https://adaa.org/finding-help/mobile-apps#)


Sattva  

Price: Free

Sattva is all about inspiring you to meditate every single day. The app carries a host of unique features. Along with the standard components of pre-loaded guided meditations and chants, timers, and mood trackers, users can also check their heart rate and receive “trophies" for taking on new challenges. The app also does a great job of explaining why and how meditation can be an important and necessary component to improving your life. New features let you integrate with the iPhone’s built-in Health app. (https://www.healthline.com/health/mental-health/top-meditation-iphone-android-apps#meditation-timer-pro)




Stop, Breathe & Think

Price: Free

Really, the title says it all. With over 55 guided meditation selections — for both the beginning and end of your day — a daily mood tracker, plus the capability to customize chimes, Stop, Breathe & Think is a meditation mecca. The exercises focus on compassion, sleep, depression, and anxiety. Users can record their daily practice and track their progress throughout the year. (https://www.healthline.com/health/mental-health/top-meditation-iphone-android-apps#meditation-timer-pro)



Online Mindfulness-Based Stress Reduction (MBSR)

Price: Free

This online MBSR training course is 100% free, created by a fully certified MBSR instructor, and is modeled on the program founded by Jon Kabat-Zinn at the University of Massachusetts Medical School. (https://palousemindfulness.com/)


Marinara Timer (Pomodoro and Pomodori)

Price: Free

The Pomodoro Technique uses a timer to break down work into intervals separated by short breaks. The method is based on the idea that frequent breaks can improve mental agility.

The Pomodoro Technique

In college, final exam season prompts a two-week-long cram session. Everyone has their own tales of studying all night, downing dangerous levels of caffeine, and rubbing their eyes at lecture notes. But after a while, extra studying doesn't really help; you're reading the same material, but your brain is so zapped that you won't retain anything.

That's what Francesco Cirillo discovered during his first year of university. After realizing he was getting distracted and not using his study time efficiently, he grabbed a tomato-shaped kitchen timer, set it for 10 minutes, and tried working solidly for those 10 minutes without doing anything else. And it worked—forcing himself to focus before rewarding himself with a break helped him get more done, even with the break time.

With more testing and tweaking, Cirillo settled on a structured framework for what he called the Pomodoro Technique (named after the Italian word for "tomato," in reference to his original kitchen timer). The final technique is just about as simple as his original idea: you use a timer to break your work into focused time blocks (usually 25 minutes) separated by a 5-minute break. After 4 consecutive working time blocks, take a longer break, around 15 or 20 minutes.

Each 25-minute work block is called a "Pomodoro." If you feel the urge to do something other than work during a work period, make a note of it. Over time, you’ll train yourself to be more productive during each Pomodoro block.

The benefits of the Pomodoro Technique come from the frequent breaks, which help your mind stay fresh. The focused time blocks also force you to adhere to fixed limits, so you’ll be encouraged to complete a task more quickly, or in the case of a large task, spread it out over a number of Pomodoros.” (https://zapier.com/blog/best-pomodoro-apps/)

Referrals and Resources