University Health and Wellbeing Virtual Care Kit

The Basics

The Basics is all about helping you feel more grounded in your daily life. If your days feel unstructured or overwhelming, these tools and resources can help you build simple routines that support your overall wellbeing.

Counseling and Psychiatric Services (CAPS)
CAPS provides comprehensive mental health support to MSU students through both counseling and psychiatric care. In addition to virtual and in-person clinical services, we offer referral coordination, consultation, and guidance to help students access the resources that best support their healing, growth, and sense of belonging, whether through CAPS, campus partners, or community providers.

To make an appointment, visit our online portal.

Day Schedule
In an increasingly virtual world, your day may lack structure, variety, and accountability. These apps can help you maintain a sense of rhythm through developing your own schedule and desirable habits.

Night / Sleep Schedule
Is your sleep schedule irregular? Are you sleeping more than you want to be? Are you having trouble falling asleep? If the answer to any of these questions is "yes," you may benefit from these sleep hygiene tips and resources!

For Students: CHS - At CHS a medical provider can help you identify factors contributing to poor sleep, screen for sleep disorders and other medical conditions that may be affecting your rest, review evidence-based sleep hygiene strategies, and discuss medication option when appropriate. Be aware that sleep medications are not a first-line treatment for most cases of insomnia.
Sleep & Mental Health | Campus Mind Works

Eating and Nutrition
You deserve reliable access to enough nutritious food, because when you’re food secure, you have the energy, focus, and stability you need to take care of yourself and succeed. Satter’s Eating Competence model helps you build a trusting, flexible relationship with food so you can feel confident and comfortable nourishing yourself without stress or guilt. No matter what you’re facing, we’re here to help. Let food be something that supports you, not something you have to earn.

Movement
Adding movement to your day is one of the simplest ways to boost your energy, improve your mood, and feel more grounded, no gym membership or intense workout required. Whether it’s a quick walk between classes, stretching while you study, or joining a Spartan Fit session, finding small ways to move can help you feel stronger, clearer, and more connected to your body.

Connecting with Others

Meaningful connection is an important part of taking care of your mental health and feeling supported during your time at MSU. Connecting with others can help you feel less lonely and reduce stress, anxiety, and depression. It also gives you chances to share experiences, build solidarity, and feel a sense of belonging. When you build relationships where you can both give and receive care and compassion, you create a support system that helps you grow, feel grounded, and thrive.

MSU Resources for Connection With Others

Other Types of Connection

Connecting with Self - Connecting with others is important, but sometimes we need to recharge on our own or remove ourselves from unhealthy interactions. Here are some tips for connecting with yourself and protecting your personal boundaries
Limit social media use, particularly if you find yourself consuming content that impacts you negatively.
Write. Describe your thoughts and feelings. Keep a gratitude journal. 
Connect with your body through yoga, dance, and staying active.
Practice self-compassion (examples).
Do more of what you love or excel at. Alternatively, try or learn something new.
If you have little privacy and desire it, intentionally take advantage of any alone time (e.g., take long showers, sit in the car, take "fresh air breaks" outside, linger at an empty aisle at the store).
Spiritual Connection
Spiritual connection can be a meaningful way to stay grounded and connect with yourself, with others, with nature, or with a higher power. If spirituality is part of your life, you might explore practices like attending a religious service, reaching out to a religious leader, using MSU’s spiritual and religious calendar, or setting aside time for reflection or prayer, whatever helps you feel centered and supported.

Coping Skills for Stress and Difficult Emotions

Distraction
Sometimes we need a break to focus on other things when we are feeling overwhelmed. Some ideas include: Games, books/magazines, TV, podcasts, puzzles, and cleaning.

During our annual Fresh Check Day event, we asked students what songs they listen to on rough days and created this playlist. If music helps you decompress or boost your mood, check it out!

Challenge Your Thoughts
Struggling with critical thoughts or hopeless worries? Consider trying these strategies

"Triple R Exercise"
Thought Diffusion techniques
Read: Navigating Difficult Emotions With A Mindful Guide - Mindful

Grounding
Grounding strategies can help us get in touch with our bodies and surroundings in the present moment. Pause what you are doing and pay attention to what you can see, hear, smell, and touch in your environment.

The 5-4-3-2-1 Method

Spartan Resilience
Life is unpredictable, and these programs equip Spartans to face it with resilience. UHW’s Spartan Resilience courses provide tools to help build resilience and enhance wellbeing. Courses are free and virtual.

Meditation

Free Meditation Apps Worthy of Your Attention

**UHW would like to acknowledge that mindfulness originated in Eastern spiritual traditions, namely Buddhism, and has since been popularized in Western countries in ways inconsistent with its original purpose. 

Dealing with Loss and Uncertainty

We all face moments that feel uncertain, unpredictable, or completely outside of our control. When life shifts in ways you didn’t expect, it’s normal to feel overwhelmed, stressed, or unsure about what comes next. These tips and resources are here to remind you that even when things feel uncertain, you’re not navigating it alone, and there are practical ways to care for yourself along the way.

Losses/Transitions You May Be Experiencing

Finances
Relationships
Health
Graduation
Moving
Sense of Safety
Roommates
Jobs

Self-Compassion
Consider practicing self-compassion as you work through losses and changing circumstances. Try some of these exercises compiled by Dr. Kristin Neff, a renowned researcher of self-compassion.

Helpful articles

Activism, service, and generosity
Activism, service, and generosity are a few ways to promote one's sense of empowerment and contribution when we may be feeling helpless.

Art, Journaling, Music, Etc.
At some point on your journey, you may find it helpful to consider the unique opportunities for growth or possible "silver linings" during this time. Consider documenting them in some way so that you can reflect on them later.

Meaning and Motivation

Set Goals
Sometimes when we are feeling stuck, we need something ahead of us to work toward. Goals can help us focus our energy and create a sense of purpose. When generating goals, think about your needs, abilities, and values. Setting SMART Goals is one way to achieve realistic goals within a specified time frame.

SMART Goal Worksheet
How To Create The Perfect Vision Board | by Hamza Khan | Ideas Into Action | Medium
Wellness Coaching

It can also be helpful to think about potential obstacles you might face while working towards your goals and plan for how to address them (e.g., if your phone is a big distraction, you can plan to keep your phone in another room or on silent while you are trying to work on a meditation goal).

Connect with your Values
Identifying what is important to us can be one way to foster motivation. Try one of the values cards sorts below and then consider how you can express your values on a daily basis.

Lean on your Strengths
Knowing your strengths can help you address problems more effectively and engage in activities that generate confidence and purpose. Try taking the VIA Character Strengths Survey to identify your strongest traits.

Wholeness
Think about what makes you feel whole, grounded, or like you. It can be helpful to consider

Maslow’s Hierarchy of Needs.

Other Supportive UHW Services

Center for Survivors
Non-Crisis: 517-355-3551 | 24/7 Crisis Hotline: 517-372-6666 | 24/7 Sexual Assault Healthcare Program: 517-353-2700

The Center for Survivors’ staff provides trauma-informed, confidential counseling, advocacy, workshops and more to survivors of sexual assault, interpersonal violence, and stalking. Safe Place shelter provides emergency shelter and support to survivors of intimate partner violence and stalking. Sexual Assault Healthcare Program provides 24/7 support to adults who have been sexually assaulted in the last 5 days.

MSU Food Bank and Basic Needs
Founded in 1993, the MSU Food Bank was the first collegiate food pantry in the nation to be run by students, for students. Created to support students experiencing food insecurity, the MSU Food Bank addresses challenges related to limited food access and nutritional quality—factors that can disrupt eating habits and academic success. Learn More about UHW’s Basic Needs Program.

Health Promotion

Explore Classes, Webinars, and More

Resource Center for Persons with Disabilities (RCPD)
517-884-7273 | rcpd@msu.edu
The Resource Center for Persons with Disabilities (RCPD) works to create an inclusive MSU environment by working with students, faculty, and staff experiencing disability (physical, medical, and/or mental condition that substantially limits major life activities) related barriers to identify reasonable accommodations and other potential supports.