UNIVERSITY PARK, Pa. — As the fall semester comes to an end, Penn State Counseling and Psychological Services (CAPS) is reminding students of resources available to support their mental health during the winter break.
“This time of year can feel daunting for students. During the fall semester students marathon through 13 weeks of classes before approaching a break, and then sprint to the finish to final exams. Academic endurance can feel like it’s waning,” said Stephanie Stama, the assistant director of community education and outreach at CAPS, a unit in the division of Student Affairs.
Students sometimes may notice increased distress during this time of year for multiple reasons, such as more time spent indoors, shorter days with more darkness, potentially complicated family dynamics when home over the breaks, or a sense of loneliness for those without a home to go to — all contributing to complicated emotions.
“The important thing is to know that Penn State cares, we are here for you, and we are equipped to support and empower you,” said Natalie Hernandez DePalma, senior director of CAPS.
As students leave campus during the break, they may experience mood changes. Tips for managing mood changes in the winter months include:
- engaging in a calming sleep routing before bedtime
- learning about light therapy
- nourishing the body with nutritious foods
- maintaining social connections with others
- starting the day by placing feet on the floor and taking a deep breath
- sticking to a routine schedule
- talking with a doctor about changes and concerns
For adaptive coping, students are encouraged to practice grounding themselves with deep breaths, focus on the present physical movement, acknowledge different perspectives, give themselves permission to experience feelings without necessarily acting on them, and, if needed, gently remove themselves from unsafe situations. It is also suggested to schedule social contact, moderate social media use, get fresh air, and explore and engage in cultural healing practices.
Students seeking a therapist during the break can explore reputable online support groups and virtual mental health programs such as The Renfrew Center for eating disorder concerns or SMART Recovery for behavioral additions or substance dependencies. When seeking an individual therapist, it is recommended to contact their insurance company first to identify providers. Databases like Thriving Campus Psychology Today or a Google search can help find online or local mental health therapists.
Emergency and crisis resources
- For immediate or life-threatening emergencies, call 911.
- Penn State Crisis Line (877-229-6400) and the Crisis Text Line (text “LIONS” to 741741), are available 24/7 during the winter break.
Even when the University is closed, students from any campus can contact the Penn State crisis line when urgently needing to speak to someone about mental health concerns. Any person concerned about a Penn State student can contact the Penn State crisis line to express concern about a Penn State student; the student does not need to be present or on the call. Information sharing is a critical element of a safe and caring community.
Mental health resources available during break
- WellTrack Boost, a free app that offers interactive tools for building resilience and managing stress, depression and anxiety.
- Life Hacks with CAPS are step-by-step wellness kits designed to help navigate and demystify some of the more perplexing parts of being human.
- CAPS Virtual Library, featuring informative videos and podcast episodes about various mental health topics, created for Penn State students by CAPS clinicians.
- Penn State University Libraries’ guide on Personal Health and Mental Wellness.
- The Red Folder Initiative, offering guidance to faculty and staff members on how to identify students who may struggling with their mental health via an online Learning Resource Network module.
- Support for students experiencing food and housing insecurity or struggling with other essential needs, including assistance with groceries and meals, toiletries and household items, housing, rent and utilities, medical bills and health insurance, textbooks, child care and financial emergencies may be available through Student Care and Advocacy.
“If you sense something amiss, say something,” DePalma said. “If you think someone is struggling, check-in with them, ask how they are, or reach out to a trusted source, like the Penn State Crisis Line, for guidance. The Penn State Crisis Line is available 24 hours a day for the entirety of winter break, regardless of if the university is formally closed.”
Helping to care and look out for other Penn Staters, including friends, colleagues and peers, is also an important element of what it means to be part of the Penn State community, even while on break.