Mental Health Resources Guidebook
Undergraduate Student Government | Letters to Strangers
OFF-CAMPUS CARE MENTAL HEALTH AND ACADEMICS LEAVES OF ABSENCE HELPING FRIENDS ALTERNATIVE RESOURCES ADVICE FROM STUDENTS
Contents
1 2 3 4 5 6 7
COUNSELING AND PSYCHOLOGIC SERVICES
About the Book and Acknowlegdements
February 2020 During the fall of 2019, USG’s Mental Health Task Force discovered that many students were unsure how to navigate the resources offered through the University surrounding mental health and well-being. The team determined that there was a need on campus for a resource that summarized all of the processes and policies surrounding mental health. Subsequently, in December 2019, USG and Letters to Strangers met to discuss a potential collaboration. In the following three months, both organizations partnered to send an anonymous survey to the student body. The survey contained questions surrounding student experiences with the following resources and experiences: CPS individual therapy, CPS group therapy, off-campus mental health services, academic leave for mental health reasons, peer resources (Princeton Peer Nightline, SHARE Peers, Peer Health Advisers, student groups such as Letters to Strangers, etc.). In the months that followed, members of both organizations worked diligently to draft the content of this guidebook and better understand the diverse range of experiences students have with regards to mental health on campus. We would like to thank the members of the USG Mental Health Task Force and Letters to Strangers (L2S) who contributed to the research and design of this guidebook: from the Mental Health Task Force—Allen Liu ‘22 (Task Force Chair), Chitra Parikh ‘21 (USG President), Sarah Lee ‘22, Andres Larrieu ‘22, Adhitya Raghavan ‘20, and Anna Macknick ‘21—and from Letters to Strangers—Hannah Reynolds ‘22 (President), Erin Watson ‘22, Alex Marino ‘21, and Diana Chao ‘21. Additionally, we would like to thank the administrators who reviewed the guide and provided important feedback before its publication: Dr. Calvin Chin (Director of Counseling and Psychological Services), Elizabeth Erickson (Director for Disability Services), and Claire Fowler (Senior Associate Dean of College). Their suggestions were invaluable in ensuring that the guide is an accurate and effective resource for students. Throughout the document, you will find anonymous student quotes that provide insight into many of the policies, processes and resources listed in the guide. Our hope is that this guide will clarify many of the questions you may have about mental health on campus. Beyond that, we sincerely hope that this guidebook serves not only as a resource to you but also as a reminder that you are not alone. Please feel free to reach out anytime if you have any questions, comments and concerns. Yours in service, Allen Liu ‘22 (USG U-Council Chair), Chitra Parikh ‘21 (USG President) and Hannah Reynolds ‘22 (Letters to Strangers President)
Counseling and Psychological Services
Introduction to CPS
Counseling and Psychological Services (CPS) is the primary resource for mental health on campus and provides a range of services including counseling, urgent consultations, psychiatric consultation, mind-body programs, campus outreach and training, specialized treatment, and referrals to local mental health providers.
How do I schedule an appointment? 1. Visit myuhs.princeton.edu 2. Go to the appointment tab, and click on counseling. 3. For “Reason”, put “Initial Consultation.” The initial consultation will last 20 minutes. You can discuss any personal concern or problem, and the counselor will help connect you to different resources at CPS or in the community. 4. Go to your initial consultation. You can either request a specific counselor or they will assign you a counselor based on the information you provide in your initial consultation appointment. You will leave your IC appointment with a plan for treatment and will have someone at CPS you can contact if you have questions about that plan. 5. After initial consultation students who are beginning treatment at CPS generally have 6-8 sessions with a particular counselor, usually meeting once every 2-3 weeks. However, there is no formal limit on the number of sessions!
What other counseling options does CPS offer? CPS offers a number of services beyond one-on-one counseling or psychiatric appointments. These options include:
Couples Counseling
Couples, married or unmarried, may enter counseling through CPS to improve their communication, learn effective conflict resolution skills, and work on building healthier relationships.
Group Counseling
These are support groups for students with shared concerns or experiences. A full list can be found on the UHS website. These groups include: • Coming Out • Back at Princeton (for students returning from leaves of absence) • Managing Eating and Emotions • Graduate Student Therapy • International Students Therapy • A number of other groups To join a group or learn more information, email the Group Counseling and Support Coordinator, Dr. Cooper (jcooper@) or call 609-258-3141.
Mind-Body Relaxation Programs
There are a number of these programs with a full list and schedule available on the UHS website.
Approximately 2,000 undergraduate and graduate students make individual appointments with a clinician at Counseling and Psychological Services (CPS) each year.
What if I need to see a counselor now?
Sometimes, you may need to meet with a counselor sooner than wait times for initial consultations or follow-up appointments allow. If you want to meet without an appointment (for any reason), there are two options for this: urgent care appointments at CPS and satellite offices.
Urgent Care Appointments
Jess Joseph, PhD
If you wish to see a specialist on a short notice, CPS holds urgent care hours from Monday to Friday from 9:15am to 4pm in the McCosh Health Center. You don’t need to schedule these appointments, and CPS will have a counselor ready for you. After hours, you may contact the counselor on call by calling 609-258-3141 and pressing 2.
Satellite Offices CPS has different satellite offices spread out across campus, which means closer access to care at whatever time of the day. The three specialists are trained to meet different needs. Jess Joseph, Ph.D. supports students who hold (multiple) marginalized identities. She holds hours in the Carl A. Fields Center (Room 205) and the Wilson Music Room in Wilcox Hall (Room 205). Mike Gross, Psy.D. mostly works with student-athletes, and he has satellite offices in Jadwin Gym and Forbes College. Sue Kim, LSW partners with the Graduate College and School of Engineering and Science (located in E-Quad).
Mike Gross, PsyD
Sue Kim, LSW
Satellite Office Hours
Here’s the calendar for satellite office drop-in hours. No need to schedule any appointment! https://uhs.princeton.edu/newsevents/events/calendar
An example of a weekly satellite office schedule. S ee the UHS website for updated hours and locations.
What is CPS’ confidentiality policy?
CPS does not release information to anyone outside of CPS (including parents, administrators, faculty, or potential employers), or disclose that you have received care, without your written permission. Exceptions are: • When required by law (for instance, in the case of reports of child abuse); • In life-threatening situations; • In the case of emergency hospitalization; or • When consultation with non-CPS treatment providers within University Health Services is warranted to provide continuity of care for students who may have both physical and psychological concerns. Other members CPS might release limited information with your consent: • When a dean of a residential college requests an administrative evaluation, we will obtain your written consent and cooperation before proceeding • CPS may share information with other UHS providers only as relevant and needed to ensure coordinated care.
Off-Campus Care
Introduction
Sometimes, the options available on campus may not meet your specific needs, especially if you want to see a counselor for a longer period of time or have specialized needs. This section will discuss how you can find an off-campus provider and pay for treatment.
How do I decide whether to get care on or off-campus?
There are many reasons that students elect to see someone at CPS or go off campus for care. The table below summarizes potential reasons for seeking care in either setting. On-campus (CPS) Initial consultations: these appointments can also help you determine if you have specialized needs that are better met off-campus.
Off-campus Specialized care: if you have specialized needs (such as a chronic condition)
Long-term care: you anticipate seeing a counseGeneral counseling: typically, students see a lor regularly for an extended period of time CPS counselor once every two weeks, 6-8 times total, but there is no formal limit if you and your You may feel that off-campus care is more pricounselor agree to more sessions. vate or may feel more comfortable speaking with an off-campus counselor. Short-term psychiatric care: CPS offers psychiatric evaluations. These require a referral from a Prescriptions: certain prescriptions (such as CPS counselor. stimulants) may only be made through off-campus providers. You may be referred by a CPS counselor or psychiatrist.
“I was able to see an off-campus provider once every week as opposed to every 2 or 3 weeks I would have been able to see someone at CPS. Consistency was and is very important for me.�
How do I find a provider? Through Your Insurer
Your insurer will be able to identify which providers are in or out-of-network and what the associated costs are of seeing those providers. If you are on the Student Health Plan (SHP), you can search in-network providers by location and type of care using the Aetna Navigator: www.aetnanavigator.com.
Additionally, you can find a list of providers within Princeton’s Exclusive Provider Network (EPN) here: https://uhs.princeton.edu/system/files/Exclusive-Provider-Network-Directory.pdf. CPS also has a directory of community providers available here that provides details on providers who accept the SHP as well as some other insurance plans: https://uhs.princeton.edu/sites/uhs/files/CPSCommunity-Providers-Guide.pdf.
CPS Counselors
CPS counselors can provide referrals to off-campus providers. Meet with your counselor or schedule an initial consultation if you have not previously used CPS.
The CPS Clinical Treatment Coordinator
Jessica Cichalski is the UHS Clinical Treatment Coordinator and helps students identify off-campus providers. She can be reached at jec@princeton.edu.
“Jessica Cichalski, the woman who you are typically sent to after an initial consultation, is fantastically helpful and kind. Her job is to take the recommendations from the therapist who did your initial assessment, along with your insurance information and personal preferences about what you’d want out of any kind of mental health treatment and help you find providers and options which fit these criteria. I unfortunately had to see her quite a few times, as my first two treatment options fell through after a few months, and she was genuinely determined to help me find somewhere that worked.”
How do I pay for care? Are you on the Student Health Plan (SHP)?
If you are on SHP, off-campus providers will fall into one of three categories, which will determine how much you pay for care. There are no limits on the number of sessions with a mental health provider each plan year, and you do not need a referral from UHS to see an outpatient mental health provider (referrals are required for testing, inpatient, intensive outpatient, and similar higher levels of care). For a full summary of benefits, consult the SHP 2019-20 guide: https://uhs.princeton.edu/student-health-plan. Category In-network
Benefits You pay a $10 copay per visit and no deductible for “Preferred Care” counseling and psychiatry. For testing and inpatient care, you pay 10% of the negotiated rate after paying the deductible ($200).
Out-of-network Exclusive Provider Network (EPN)
Find out who is in-network by using the Aetna Navigator: www.aetnanavigator.com. You pay 30% of the negotiated rate after paying the deductible ($200). These providers are part of a network for students on the Princeton SHP You pay $20 per visit and no deductible. Find the full list of EPN providers here: https://uhs.princeton.edu/system/files/Exclusive-Provider-Network-Directory.pdf
Are you on insurance through a parent/guardian?
If you are not on the SHP and have insurance through your parent/guardian, you must determine your policy’s coverage and benefits by logging into your insurance plan’s website or contacting your insurer directly. When looking into your benefits, keep in mind the following questions: • Do I have mental health benefits? What is covered? • What is the annual deductible, and does it apply to mental health services? • How can I find an in-network provider? • Do I have out-of-network benefits? How much does my plan cover, and how much is my responsibility? If you have additional questions or need help locating a local provider, you can reach out to Jessica Cichalski, Clinical Treatment Coordinator at CPS, at jec@princeton.edu.
Additional Funds What if I need funding beyond what my insurance offers?
Princeton has several funds to help students cover medical expenses. Below are descriptions of these funds and how to access them. Name of Fund UHS Special Needs Fund
Description How to Access Fund Maximum of $300 towards any Contact Anne-Marie Feury health needs (UHS) (afeury@)
Aryeh Stein-Azen Fund
Eligibility is assessed by the Financial Aid Office Provided by the Office of Disability Services (ODS) for “ongoing or long-term illness”
Dean’s Emergency Fund
Maximum of $500 per year Used for emergency medical or Contact Associate Dean Mellimental health care sa Thompson (mellisat@)
Email ODS (ods@) for the application form
Not for regular appointments VP Calhoun’s Emergency Fund A “fund of last resort” but with no limit and flexible usage Mental Health Loan
Email VP Calhoun (rochelle. calhoun@) and CC Victoria Byrd (vbyrd@) Up to $1,250 per semester to Contact Anne-Marie Feury cover off campus psychological (UHS) (afeury@) services,which includes coverage of a plan deductible up to $200
Additional Information: Prescription Insurance Prescription medication has a different set of benefits and process for getting covered from traditional inpatient and outpatient care. If you are on the Student Health Plan (SHP), then you have prescription medication coverage through OptumRX. Below, we’ve included instructions on how to get covered through OptumRX and how much your prescriptions will cost. For a full description of the OptumRX prescription program, visit the UHS website and the associated links on it.
Steps for Becoming Covered (OptumRx)
Present your OptumRX ID card at the pharmacy. There are three ways to do this: 1. Show your physical card, which you should have received in the mail upon enrolling in SHP. The card is pictured below.
If you don’t have your insurance card, you can provide the following information at the pharmacy: • RxBIN: 610011 • PCN: IRX • RxGROUP: PURPRNCST • Member ID: (call 1-877-615-6319 to obtain this) You can also download the OptumRX app to access your insurance card.
2. Alternatively, you have the option of placing your order by mail. To do so, fill out this form: https://uhs.princeton.edu/sites/uhs/files/OptumRx-Mail-Order.pdf.
How to Determine What Your Prescriptions Will Cost Every medication is part of a tier determined by OptumRX. These tiers range from 1 (lower-cost generics) to E (excluded) and determine how much you pay for the medication. Below is a description of each tier and the cost of its associated prescriptions. Tier
Includes
1 (Generic)
Lower-cost generics and some brand name Mid-range cost preferred brand name
2 (Preferred Brand)
Cost (30-Day Retail Cost (90-Day Pharmacy Supply) Mail Order Supply) $5 $10
$20
$40
3 (Non-Pref- Highest cost fered Brand) non-preffered
$70
$140
E (Excluded) Excluded
Not covered
Not covered
Helpful Tips Use for lowest out-of-pocket costs. Use these to reduce your outof-pocket costs relative to Tier 3 drugs. Many of these drugs have lower-cost options in Tiers 1 and 2. Ask your doctor if the lower-cost alternatives could work for you. May not be covered or need prior authorization.
OptumRX has a deductible of $100 for individual plans and $200 for family plans. Check this formulary to determine which tier your prescriptions fall into: https://uhs.princeton.edu/ sites/uhs/files/OptumRx-Formulary-Reference-Guide.pdf.
Mental Health and Academics
Residential College Offices If your mental health ever interferes with your ability to keep up with academics, your Residential College Dean (if you are a junior or senior) or Director of Studies (if you are a first or second-year student) can provide immediate support and help communicate with your professor(s) about your circumstances. You can find their contact information listed on your residential college website. What can my Residential College Dean or Director of Studies do to help? • Write to your professors for you to say you need extra time on an assignment because of pressing personal circumstances • Help you work through your academic goals and stress points • Help you think through how to manage your workload • Refer you to other academic support resources • Work with your Director of Student Life to get you access to mental health and wellness resources In an anonymous survey, students provided the following advice about managing academics and mental health: “I have had overall very positive experiences in receiving academic adjustments and extensions, with all my professors very understanding and often checking in on me as well. I was able to copy my SHARE counselor and my Director of Studies in the emails of these extension requests to verify that all support networks were on the same page and there were no issues.” “Whether or not you get an extension depends heavily on the professor. I would say the most effective way of going about getting an extension for mental health reasons would be to talk to your Director of Studies.” “I personally found it more comfortable to speak with my preceptors regarding such matters, as I typically had a more personal relationship with them than the lecturer. EVERY time I have done this, my preceptors have been a liaison and advocate for me to the professor in a way which allows me to get the help I need without the added anxiety of approaching a less-accessible professor.”
How do I get long-term accomodations for mental health? If you have a disability that may warrant a long-term accommodation, you’ll need to register with the Office of Disability Services (ODS). ODS is a University resource that is dedicated to providing reasonable accommodations for students with disabilities. Students can apply for accommodations regardless of their class year. Also, accommodations are provided on a rolling basis, meaning that accommodations can be applied for regardless of the time in the semester or whether accommodations have already been granted. Communication with your doctor or clinician is key as you work with ODS because your treating professional will be required to submit current documentation of your disability to support your accommodation request(s). If you just need a onetime accommodation such as a short-term extension, you should talk with your Residential College Dean or Director of Studies, who can work with your professors to approve. Below is a list of steps for requesting accommodations through ODS for Mental Health disabilities: 1. Fill out the Request for Accommodations form: here, you will write about your diagnosis(es), how they impact you, and explain why you think the accommodations you are requesting are reasonable. 2. Your healthcare provider needs to complete the Psychological Disability Diagnostic Report on your behalf where they will be asked to explain in their professional opinions why accommodations are needed for you to succeed in school (note that there is a different form for medical related concerns and a neuropsychological report may be required as documentation for learning disabilities and ADHD). Both forms can be found online or at ODS’s office in Frist 241. 3. After completing these forms, you’ll have an intake appointment with ODS to finalize any approved accommodations. 4. Every semester, you will need to complete the Course Roster Form stating which professors you’d like to receive notice about your accommodations. ODS Confidentiality: If you are registered with ODS, you are not obligated to disclose specific diagnoses or health concerns to your professors; this information remains confidential, unless you personally wish to disclose it. Note: Students with disabilities are protected by Section 504 of the Rehabilitation Act of 1973, The Americans with Disabilities Act of 1990 as amended in 2008, and the New Jersey Law Against Discrimination. It is important to familiarize yourself with your legal rights to accommodations so you understand what you are entitled to in this process.
Additional Information: ODS Testing Some diagnoses can be made by a psychologist or psychiatrist and would not require formalized testing. Other diagnoses, such as ADHD, learning disabilities, and autism spectrum disorder, may require neuropsychological testing. This cannot be done on campus but you can be referred to a clinician through resources on campus.. Below is a series of steps and options to obtain neuropsychological testing for a disability. Before Testing: Talk to CPS • You will receive a screening-type survey and will talk through signs/symptoms so you can decide if testing is something you want to pursue. This screening is most often done when attention, focus, concentration and disorganization are part of the symptoms you experience. • Depending on the results of the screening, CPS may refer you to a psychiatrist off campus who may recommend therapy or medication and possibly refer you for testing, or CPS may refer you straight to a testing clinic. (Optional) Talk to ODS • ODS can help you find a clinic to go to, connect you with Princeton resources that may assist with funding, and offer other support. (Optional) Talk to a psychiatrist • They will talk through your symptoms more and can conduct or refer you for testing. Note that if you are on student insurance and go for testing at a center that accepts the student insurance, the CPS screening is still required in order for a referral to be submitted. Get Neuropsychological Testing Done At a clinic, you’ll go through testing to confirm a diagnosis. Note that you’ll likely have to travel a bit (i.e. you could take the train to Rutgers but there are also testing providers closer to campus), you’ll have to pay a significant amount (though insurance will cover some, and you can see if you are eligible to get funding assistance if needed from Princeton), and it’ll take a significant amount of time (possibly an entire day or two). After Testing • You will likely go back to a psychiatrist • If you were diagnosed, you’ll talk about treatment options and possibly medications. • If you weren’t diagnosed, you may have to talk about other possible options to understand the symptoms you are experiencing and how you can best be helped. • You can go to ODS to register for accommodations by submitting the Request for Accommodation form and your testing report. Support • The AccessAbility Center offers programming to support students who have ADHD or attention issues and to educate our community about different types of disabilities. ODS is also always happy to talk with students about what they are experiencing and offer resources to figure out what they are experiencing.
Leaves of Absence
Facts About Leaves of Absence Every academic year, 150-180 undergraduates take a leave of absence. From 2012 to 2017, about 30 -40 leaves of absence each year were known to have occurred for mental health-related reasons. Most of these leaves were voluntary, meaning that the University did not ask the student to leave based on issues of safety or their own well-being. Involuntary leaves are rather rare, with only 3-5 cases happening every year. Students may take mental health-related leaves to pursue certain forms of intensive treatment that are impossible to complete while being a full-time student. In other cases, students may be unable to concentrate on academic work or maintain their grades, and taking a leave might be necessary for their health and Princeton career in the long run. Before deciding to leave, make sure that you have exhausted University resources such as CPS, ODS, and your own Dean of Student Life (DSL). For general information on taking a leave, visit the Time Away From Princeton website.
The Process of Taking A Leave of Absence
If you have decided to take a leave for mental health reasons, you will need to complete the following steps: 1. Meet with your Dean or DSL to indicate your intention to take a leave of absence. 2. Exit consultation: you will be asked to complete an exit consultation with CPS. This appointment is meant to provide recommendations and possible referrals for when you return home. You will sign an authorization releasing limited information to your DSL including the following: (1) a risk assessment; and (2) recommendations for treatment. 3. Letter: Your DSL will send a letter home that confirms the leave, summarizes recommendations for possible treatment while away from the University, and indicates whether a CPS consultation will be required upon reinstatement.
“I had to take a leave of absence, and I really didn’t want to. I had a plan, and taking a leave was not in that plan. However, I knew I needed it and it was the best thing I could have done. From the time I left campus though six months later I did intensive therapy and programs to help me with my PTSD and other mental health issues. Looking back on it was probably one of the best years of my life because I have finally begun to find myself and who I was before everything happened.” “Princeton is an immensely demanding place for any student; when your mental health is also struggling, it seems, and often is, nearly impossible to devote the time to yourself for healing. So we just put a band-aid. And, eventually, there are so many band-aids, that we can barely move without feeling like everything might completely shatter at any moment. A leave of absence is the time to get out the glue, a time to recognize that maybe you need a little more permanent of a fix in order to be your best self again.”
Resources Available While on Leave Insurance
An important item to know about being on leave is that the Extended Student Health Plan only lasts for 90 days after your withdrawal date. While on leave, it is your responsibility to find new insurance and pay for treatment. If personal finances are an issue, be sure to be in contact with both your Dean, DSL, and UHS
General Support
While on leave, CPS, residential college staff, and ODUS are available during leaves of absence to support students. Additionally, the Princeton Gap Year Network is a general support group for students who have taken leaves of absence or deferred their matriculation for any reason.
Returning to Princeton If you take a leave, you are eligible for reinstatement for a three-year period. That said, this process is not difficult, and ODUS expects all students on leave to be reinstated. Below is a description of the reinstatement process: 1. Your Residential College Dean will reach out in November or March (depending on the semester of your return) about completing a short reinstatement application. They will provide a helpful list of deadlines so that you do not miss the opportunity for financial aid, room draw/housing accommodations, and course registration. 2. Reinstatement Consultation: you will meet with CPS for a consultation and sign a limited authorization to release information from CPS to your DSL.
General Support for Students Returning from Leave There are support groups for students who are returning to campus to discuss concerns about returning and to reintegrate into the campus community. These groups include: • Back at Princeton Counseling Group (CPS): a weekly discussion group for undergraduates who would like support as they transition back to campus life after a leave of absence. The group meetings are focused on helping students readjust to campus life during the first term back, by engaging in peer-to-peer dialogue about shared experiences, and becoming more adept at responding to stress and adversity. Contact Loretta Acquah (lacquaah@) to RSVP. • Non-Traditional Students of Princeton (NTSP) welcomes students back to campus regardless of what kind of leave they took. Several members have taken mental-health related leaves and want to support others who are managing similar issues. NTSP hosts relaxed weekly get-togethers with new programming developing all of the time. It is a low-commitment group that is committed to getting students feeling empowered, seen, and ready to make the most of their time at Princeton. If you would like to learn more about NTSP, please email avmarino@princeton.edu. • The Princeton Gap Year Network provides support to students who have returned from leaves of
Helping Friends
This section covers how you can be there for friends in need. From online training, CPS resources, and advice from quotes from your peers, you can find how to respond in a variety of situations.
Kognito Training Kognito is a 35 minute simulation implemented in September 2019 that trains students how to recognize warning signs of another student’s psychological distress, and how to use motivational interviewing to build trust and motivate the student to seek help.If you are interested in completing the Kognito training, you can go to kognitocampus.com and enter the enrollment key provided to you by the University. The enrollment key for students is PUARUS19.
CPS Resources to Recognize and Respond to Distress CPS offers the Princeton Distress Awareness and Response (PDAR) training for students, faculty, and staff. If you are in a group that would benefit from this training, you can reach out to CPS to schedule a training. CPS has published this guide for recognizing and responding to students in distress. While this guide is directed towards faculty, staff and administrators, there is information in the guide that can be useful for you as you talk to your friend about CPS and/or encourage them to seek help. The guide can be found at the following link: https://uhs.princeton.edu/sites/uhs/files/RecognizingResponding-Student-Distress.pdf.
Advice from Peers Below is some general advice that students have given (anonymously) about helping friends with dealing with distress or any issues related to mental or emotional health. “Use the spoon theory. Every day you wake up with a certain number of spoons and you use it for various things throughout the day. Some people may use it to finish an assignment. Another person to eat a meal. And another person may need to use a spoon to get out of bed in the morning. So my advice is to be conscious of the number of spoons you have, if you know a friend is struggling and you have a spoon leftover then great! Lend it to them! If you are all out of spoons that’s okay too, find something that you can do together that doesn’t take spoons from either of you, like grabbing a meal or studying together - check in and support each other.” “Be patient. Invite them to things even if they say no, eat with them even if they’re quiet, etc. But also have boundaries—it is NOT your job to be their therapist. If their venting becomes distressing or excessive, you absolutely have the right to distance yourself or set boundaries and encourage them to seek help elsewhere. You owe yourself that much!” “You are not obligated to be there 24/7. It may seem like it is, and it might objectively be better for your friend if you were. But you matter too; take breaks, take time for yourself, and seek help for yourself if necessary, even just a therapy session to talk about the stress of supporting your friend. It
Alternative Resources
This section consists of some resources aside from traditional therapy (found with CPS or offcampus). These include residential college staff, phone/online services, forms of peer support, and
Residential College Resources 1. RCAs and Peer Health Advisors 2. DSL and Other College Staff “My RCA has been the absolute best in supporting me throughout the struggles that I’ve faced here— she hasn’t given up on me yet, even when I felt like I was going to give up on myself, and I am so appreciative for the love that she’s provided me with. My DSL has also been great in connecting me with all of the resources available to me on this campus.” “I am a Peer Health Advisor, and I specifically applied in order to be an ally to others with mental health concerns on campus. I don’t think that aspect of the program is widely enough recognized, and wish that there was more publicity surrounding the role of PHAs in being able to offer referral to mental health resources.”
Phone/Online Services
On-Campus Services: Princeton Peer Nightline: an anonymous peer listening service, in which peers are trained to provide resources and support, and discuss whatever’s on your mind. Calls are confidential, except if the caller is at imminent risk for harming themselves or others. • https://princetonpeernightline.com • Open Sunday, Monday, Wednesday nights (8pm - 12am) • Call service (10pm - 1am): 609-258-0279 “Princeton Peer Nightline was super helpful when I was feeling down one night. It was nice being able to talk to someone online at an hour when things like CPS aren’t open, and they were pretty supportive.” Off-Campus Hotlines: National Suicide Prevention Hotline: 1-800-273-8255 provides confidential support and resources 24/7 to those in emotional or suicidal crisis Self-harm hotline: 1-800-273-TALK is a confidential crisis hotline to discus self-harm or other mental health emergencies Online Resources: 7 Cups of Tea: a free online resource for chatting via a messaging app with volunteers, available 24/7
Student Mental Health/Support Groups Letters to Strangers (L2S) is a PACE Center mental health group that works on mental health research and advocacy projects, writes letters to a local youth runaway shelter, and has frequent discussions about mental health. USG Mental Health Initiative is a mental health group that promotes awareness on campus and works to reduce stigmas around mental health. CONTACT is a volunteer opportunity to answer phone calls for a local crisis hotlines through the PACE Center.
Other Campus Resources Other campus resources include SHARE Peers and ORL Chaplains.
General Mental Health Resource
L2S recently published a for-youth, by-youth, peer reviewed mental health guide which can be accessed here. The guide contains a lot of detailed information about risk factors and treatments for different mental illnesses, places of treatment, insurance policies, and information for people of specific backgrounds (POC, LGBT, etc) when dealing with mental health.
“I joined L2S because I’ve always thought of mental health as an undermined topic. At a place like Princeton, where having time is given priority, I think a lot of people find it hard to give the subject of their mental wellbeing good thought. Therefore, being in a group which actively works towards an open and comfortable environment and through the activity of letterwriting, I have found myself reflecting on a lot which I needed to, but wouldn’t otherwise.”
Advice from Students
Advice from Students What follows are some quotes from students who offered their perspectives and advice on managing mental health at Princeton. Included in this section are general words of encouragement, advice on navigating social relationships at Princeton, self-care tips, and advice for students of specific backgrounds (FLI, POC, LGBT, etc). We hope this can help show that it is not uncommon to struggle with mental health on campus and provide students with additional support.
General Advice
“Know that your health comes before everything else! Mental illness can be something that’s extremely difficult to navigate, especially at this school, and there’s absolutely no shame in taking a step back to focus on what’s most important.” “I know you hear this a lot, but you can’t do your best unless you take care of you. It took me about 3 years to realize that. It is not easy, but if you really want to enjoy your Princeton experience (or life in general) you need to invest time into taking care of yourself. For a period of time it’s going to be an everyday struggle, but eventually you will learn to do it as just part of your everyday life--no effort needed... Your health comes first, then academics, and then everything else.” “[Getting better] is not easy and there’s no quick fix. I think it starts by trying to unravel expectations-- untangling your expectations of yourself, from your family’s expectations, or Princeton’s expectations, maybe even your community or society’s general expectations. And then realign to your own goals, motivations, values… work backwards from your vision of “success,” or “happiness”, or “peace” or whatever your goal state is, and see what will help bring you there, what things you can or can’t compromise on the way. I think the important part is learning and feeling that it’s okay not to have all of these things all of the time… not everything can be perfect all the time, but you just do what aligns with your needs at any given time.” “Your worth is not equivalent to your performance. You are a loved, important person in this world and to our Princeton community. Sometimes it can be so hard not to get bogged down by the stress and pressure that is Princeton and its students. Find things that make your heart truly happy. Take time to do those things or spend time with those people every single day/week. You matter :) ” “Princeton is a hard place to go to school, on basically every level. It’s not supposed to be easy, and most people I’ve talked to (including myself) kind of hate freshman fall. It’s so lonely and lots of people have anxiety about choosing a major and thinking about a career… just know it’s not totally you, it’s Princeton.” “Know that these things take a lot of time, and that getting to the root of mental health problems is often slow and painful. But you have to get through that initial period to start getting help for them. You’ll understand yourself more than you thought if you stick through it.” “I think the best way to stay mentally healthy is to take note of how many people who seem to be successful didn’t seem to actually end up where they had planned. The expectations to have a defined path and to always be making progress on that people is actually pretty unreasonable. It’s good to know a general direction, but you don’t have land exactly upon your original destination.”
Advice from Students (Continued)
Social Life
“Do not fall into the competition for who is the most stressed. It is not helpful, and will negatively impact your grades. Life is more than academics and should be fun, so make sure it is.” “Don’t completely shut yourself off from others. In my experience, that’s by far the easiest way to let your grades and relationships slip... During any given semester, I recommend identifying people integral to your life. If you have friends, text them every so often, and remind them of your existence and that you still care for them.” “Communicate with others. Reach out for help. Everyone is struggling. Princeton is a tough, tough environment, and we should take advantage of everything we can in order to survive.”
Self Care Tips
“I use the “Five Minute Journal” (which you can get on Amazon) to acknowledge what I’m grateful for on a daily basis. You can do this in other ways, but expressing gratitude somehow is super useful.” “Listen to podcasts of anyone who makes you feel good or motivated. I like How I Built This and Pretty Big Deal with Ashley Graham.” “I probably would have dismissed this answer until a few months ago, but daily meditation is very helpful for giving me more perspective and making it a bit easier to manage my anxiety. I use the app Headspace.” “If you can, get off social media (or take a break at least). I already struggle with feeling inadequate and social media heightens that, so I feel a lot better when I’m not engaging much with it.” “For those struggling with academic anxiety: it’s unrealistic and unfair to yourself to shove your feelings down and never process them, but it’s also unhealthy to ruminate and let them control your life. One helpful tip is to schedule a time to worry... It can ease the anxiety to know that you will worry about it and address the fear eventually, enough to let you sleep or work on something else.”
Background-Specific Advice
“If you are a POC seeking a POC therapist off-campus, don’t be afraid to tell that explicitly to CPS! I did, and I was sent a list of potential providers who were all POC and dealt with the issues I was going through. It made the off-campus provider selection process so much smoother.” “This is to all first-generation, low-income students of color: please take the initiative. There are things that we’re advised to do from the second we get here (go to office hours, take advantage of resources, like McGraw, but don’t internalize because we don’t come from a culture where these things were normalized.” “Talking to parents/family about mental health isn’t really a thing in some cultures, and I know how much harder that can make things. If you are concerned about how to have that conversation, it is definitely possible to address your mental health on campus without your family knowing.”
Advice from Students (Continued) Background-Specific Advice (Continued)
“Going to counseling could be particularly helpful as a FLI student. Friends and family will be extremely helpful, as they provide love and support, but an expert might be more able to understand the experiences that you are going through as a Princeton college student and to make recommendations for your particular situation.” “As a black woman from a lower-income community in the Southside of Chicago, I have seen firsthand the stigmas behind get mental health treatment in communities of color. I just want to emphasize that there is nothing wrong with asking for help and seeking treatment if you know that you have struggles. At the end of the day, your health is more important than anyone else’s opinion.” “For LGBTQ+ folk there are great therapists in and out of CPS. I recommend Rebecca Giagnacova who is off campus. But also, come to groups held by the LGBT center. They can be a place to relax, talk about your issues, or get help from people who have been in your situation before. Plus there are snacks!” “The SHP is amazing for trans health care. Michelle Scramm at UHS is the best human in the world for trans health care. There are a lot of us here, so you are not alone. Don’t be afraid to reach out.”