Counseling Center Student Resources
There are many resources available online to support your health. These self-help assessments and resources can be used before, during or after treatment to help you improve your health.
- Free Mental Health Apps
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Determining appropriateness of an app will vary based on individual and needs. We recommend using the APA’s App Rating Advisor to evaluate apps before using them.
Sanvello
Free to anyone with a UTC email address. This app offers on-demand help for stress, anxiety, and depression. Includes clinically proven tools such daily mood tracking, guided journeys, and coping skills.
What’s Up
What’s up is a free app that uses Cognitive Behavioral Therapy (CBT) and Acceptance Commitment Therapy (ACT) methods to help you cope with Depression, Anxiety, Stress, and more. Use the positive and negative habit tracker to maintain your good habits and break those that are counterproductive. MindShift
Rather than trying to avoid anxious feelings, Mind Shift stresses the importance of changing how you think about anxiety. Think of this app as the cheerleader in your pocket, encouraging you to take charge of your life, ride out intense emotions, and face challenging situations. Happify
Need more happiness? With its psychologist-approved mood-training program, the Happify app is the fast-track to a good mood. Try various engaging games, activity suggestions, gratitude prompts and more to train your brain as if it were a muscle, to overcome negative thoughts. MoodTools
MoodTools aims to support people with clinical depression. Discover helpful videos that can improve your mood and behavior, log and analyze your thoughts using Cognitive Behavioral Therapy (CBT) principles, develop a suicide safety plan and more. MY3
Designed to help those stay safe while having thoughts of suicide, MY3 allows users to customize your own personal safety plan by noting your warning signs, listing coping strategies, and connecting you to helpful resources to reach out to when you need them most. The app includes a button that puts you in direct contact (24/7) with a trained counselor from the National Suicide Prevention Lifeline as well as a 911 alert. Twenty-Four Hours a Day
Twenty-Four Hours a Day offers 366 meditations from this Hazelden book, making it easier for people in recovery from addiction to focus on sobriety wherever they are. eMoods
eMoods is a mood tracking app designed for individuals struggling with bipolar disorder. Users can track depressive and psychotic symptoms, elevated mood, and irritability daily and give an indication of the severity of their symptoms. Rise Up and Recover
Rise Up & Recover is an effective tool for individuals struggling with eating disorders that allows you to track your meals and how you feel when you eat them. Pull up the Rise + Recover app on your mobile when you feel the urge to binge or skip a meal and need quick coping strategies.Lifesum
This app allows you to set personal goals, from eating healthier, to building more muscle and getting in more steps each day. With reminders to drink water and eat regularly throughout the day, Lifesum is a great option for anyone trying to live healthier, but for people with eating disorders, this app can be used to help you redefine how you think about healthy body image. nOCD
nOCD was designed with the help of OCD specialists and patients to incorporate two treatments: mindfulness and Exposure Response Prevention Treatment. Users receive clinically-supported guidance when an OCD episode strikes, take weekly tests to assess the severity of your OCD, and receive motivational support. PTSD Coach
Created by the VA’s National Center for Post-Traumatic Stress Disorder (PTSD), PTSD Coach offers everything from a self-assessment for PTSD, to opportunities to find support, positive self-talk, and anger management. Users can customize tools based on your own individual needs and preferences, and integrate specific contacts, photos, and music. Breathe2Relax
Created by the National Center for Telehealth and Technology, this app is a portable stress management tool that teaches users a skill called diaphragmatic breathing. Breathe2Relax works by decreasing the body’s ‘fight-or-flight’ stress response, making it helpful to individuals with PTSD. Disclaimer: AS A STATE INSTITUTION, UTC IS UNABLE TO ENDORSE ANY THIRD PARTY SERVICES. UTC makes no representation on the quality of any services made available by third parties. Any inquires for services offered or provided through third-party, must be directed to such third-party. UTC excludes to the fullest extent by law, all liability for any third-party services.
- Alcohol and Other Drugs
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Alcoholics Anonymous: Find meetings in the UTC area.
Alcohol Screening: Take a confidential screening to help you decide what the next step should be.
Half of Us: A website designed to help college age students find help and information, fight stigmas associated with mental health issues, and learn from and connect with others.
UTC Alcohol and Drug Policy: Know what our campus policies are!
UTC Alcohol and Drug Website: Resources, information, and education!
Chattanooga Area of Narcotics Anonymous: Find meetings in the UTC area.
Al-Anon Information Services: Strength and hope for friends and family of problem drinkers.
Overdose Prevention and Response Information: Offers resources about the risk of a drug overdose and responses to an overdose crisis.
- Anxiety
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Anxiety Screening - Take a confidential screening to help you decide what the next step should be.
Self-paced online workbooks to manage anxiety at Centre For Clinical Intervention
Anxiety and Depression Association of America: College Students
AAPB: Stress Reduction Tips for College Students
National Alliance on Mental Illness: Student Resources
Stress, Anxiety & Depression Resource Center
Money Crashers: 8 Financial Tips for College Students to Save and Manage Money Better
LearningPath.org: College Survival Guide - Depression
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Depression Screening: Take a confidential screening to help you decide what the next step should be.
National Alliance for Mental Illness – Depression Treatment and recovery.
Depression and Bipolar Support Alliance (DBSA)– The Depression and Bipolar Support Alliance (DBSA) is a comprehensive resource for more than 21 million people in the U.S. who live with mood disorders. We provide education, tools, peer support, and a wealth of inspiring stories to help you pursue your own path to wellness. Whether you need resources for yourself or someone you care about, DBSA is ready to help.
Centre for Clinical Intervention - Self-help CBT workbook for Depression - Eating Disorders
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National Eating Disorders Association-What is an Eating Disorder?
FOCUS Treatment Center[PC1] – Free phone evaluation, and comprehensive treatment for eating disorders, multiple locations, virtual treatment options available.
- Gambling
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National Center for Responsible Gaming - Tool to help students and their families address gambling related issues.
- Healthy Relationships
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National Domestic Violence Hotline
First things First: Local non-profit dedicated to strengthening families and relationshipsin Hamilton County.
Symbis Assessment: Pre-marriage counseling offered at UTC's Counseling Center
half of us: A website designed to help college age students find help and information, fight stigmas associated with mental health issues, and learn from and connect with others.
- College Transition
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How To Make Friends In College or University: Guide to making friends on campus.
How To Study In College: Information on studying, note taking, and time management.
I'm First!: An online community celebrating first-generation college students and supporting those who will be.
Transition Year: This is a very helpful website that addresses the issues students should think about as the make the transition into the college setting.
Your Freshman Year: Articles for managing your freshman year. Includes topics such as managing the transition from high school to college, overcoming homesickness, and navigating the college orientation process.
- Sexual Misconduct
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For information related to UTC's policies related to sexual misconduct please go to:
- Sleep
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For more information go to:
https://www.mattressclarity.com/blog/ultimate-guide-sleeping-better-college-campus/
- Stress Management
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Campus Calm - Great site for college students to research information related to stress and how to combat the everyday stressors.
Half of Us -A website designed to help college age students find help and information, fight stigmas associated with mental health issues, and learn from and connect with others.
Mindfulness Downloads: Mindfulness Compassion & Mindfulness Solutions
Relaxation: Audio exercises & "Rainy Mood" Youtube video Breathe 2 Relax Video
Stress Screening: Take a confidential screening to help you decide what the next step should be.
Progressive Muscle Relaxation Video
Daily skills to manage stress and anxiety video
Tips for Handling Stress:
By Ed Smith, Ph.D.
Be sure to get adequate sleep. A big problem for college students is that they burn the candle at both ends due to academic and social demands.Be sure not to use alcohol and drugs as a way to relax. There are much healthier ways to relax. These include:
- Exercise
- Taking a walk or a run in a safe place
- Watching T.V. or a movie for a limited amount of time, (be careful not to become a couch potato and watch T.V. all the time.)
- Use relaxation tapes or soothing music to calm you down before sleep
Breathe deeply; a sigh can sometimes be the perfect stress relief in the middle of the day. Be sure to follow good nutrition habits. Be sure to talk with others about the stress you are feeling. Make sure the people you talk to will listen to how you feel.Be sure to balance your time. You can’t work all the time, and you can’t play all the time. Remember to take time to care for yourself, without taking so much time that you do not meet your academic demands.Be aware of your mood and your attitude. Being snappy and irritable can damage relationships that may be important to you. If you are stressed or upset, remember not to take it out on others such as roommates, girlfriends or boyfriends.If you feel your stress is becoming more than you can handle, be sure to contact the Counseling Center by phone or by using our walk-in services.Also, remember H.A.L.T. which stands for: Never get too… HUNGRY, ANGRY, LONELY or TIRED.
- Suicide
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If you are concerned about your safety or someone else’s safety,
Call 911,
Call UTC CARE Line 423-425-2273 (CARE)
Call National Suicide Hotline 1-800-273-8255
Call or visit The Trevor Project Hotline for LGBTQ individuals – 866-488-7386
American Association of Suicidology: Know the signs and resources.
Half of Us: A website designed to help college age students find help and information, fight stigmas associated with mental health issues, and learn from and connect with others
Suicide.org: Suicide prevention, awareness, and support!
Tennessee Suicide Prevention Network: TSPN is a grass-roots association which includes counselors, mental health professionals, physicians, clergy, journalists, social workers, and law enforcement personnel, as well as survivors of suicide and suicide attempts. TSPN works across the state to eliminate the stigma of suicide and educate communities about the warning signs of suicide, with the ultimate intention of reducing suicide rates in the state of Tennessee.
What a Difference a Friend Makes: A resource aimed to encourage, educate, and inspire people between 18 and 25 to support their friends who are experiencing mental health problems.
Schedule a campus suicide prevention training for your group by clicking here!
- Coping During COVID
- Quick Coping Skills