Counseling Resources

Emergencies & Urgent Concerns

For Emergencies

Call Public Safety & Service 24/7 413-538-2304
Call 911
Go to the closest hospital emergency room. From campus, that’s Holyoke Medical Center Emergency Room 413-534-2500

For Urgent Concerns

Call or walk-in to the Counseling Service and request to speak with the urgent care clinician.

For emergency support when the clinic is closed, students and concerned community members can consult with an offsite clinician from the 24/7 Crisis Line. Call 413-538-2037 and follow the prompts for urgent evaluation and support in planning next steps.

Additional Sources of Support

The National Suicide Prevention Lifeline at 1-800-273-8255 (En Español 1-888-628-9454; Options for Deaf and Hard of Hearing 1-800-799-4889; chat)

ULifeline (support for college students)
The Trevor Project (support for LGBTQ+ folx) at 1-866-488-7386 or text "START" to 678678
The Steve Fund (crisis text line for students of color: text "STEVE" to 741741)
The Jed Foundation (text "START" to 741741)
Trans Lifeline (support by & for TGNC-identified individuals) at 1-877-565-8860
the Network la Red hotline (for LGBQ/T/P/K individuals experiencing abuse) at 1-800-832-1901

Finding Resources

When you’re in crisis, you may not have the time, resources, or ability to search for information to help you or others in need. Here are 4 steps to assist you in finding local crisis resources:

Step 1: Determine whether this is a crisis or emergency.

Being able to recognize the critical nature of an emergency can be crucial to the outcome. Ask yourself:

Does someone require immediate medical assistance due to illness or injury? Are you or is someone else at imminent risk of harm to self or others?

If you answered yes to either question, call your local emergency number or have someone else who is present call for you.

In the US: Dial 911 for Police, Fire, Ambulance

Step 2: Urgent concerns: Determine what is needed in your moment of crisis.

If the crisis does not require immediate assistance or is not severe in nature, identify the kind of help you need. Ask yourself:

Do you or does someone that you know need medical attention? Are you looking for someone to talk to about the feelings or thoughts you are having? Asking yourself these types of questions will help you narrow your search and identify what kind of assistance you need. You may choose to contact your local crisis line, a national hotline, or the Counseling Service at 413-538-2037.

To find a crisis service number:

Option 1: Use your favorite search engine to research crisis services in your area.
Option 2: Visit the National Suicide Prevention Lifeline website to find “over 170 local- and state-funded crisis centers located across the United States” (National Suicide Prevention Lifeline, n.d.).
Option 3: Contact MHC Counseling Service at 413-538-2037 (on campus, x2037) for assistance in finding a crisis resource in your area.
Option 4: Use one of these national crisis resources:
- National Suicide Prevention Lifeline call or text 988 / En Español: 988 / Options for Deaf and Hard of Hearing: dial 711, then 988
- Crisis Text Line Text “Start” OR “Home” to 741741
- The Steve Fund (Crisis Text Line for Students of Color) Text "STEVE" to 741741
- The Trevor Project (For LGBTQ youth): 1-866-488-7386 OR Text “Start” to 678678
- ULifeline (Online Mental Health Resources for College Students)

Step 3: Whenever possible, find a safe, quiet place to make the phone call.

In some situations, you may be asked by the crisis responder to stay on the line while assistance is on the way or is being offered. It is important that you can make the phone call without too much interruption or distraction, and in a place that is safe from further danger and affords you privacy, if desired.

Step 4: Make the phone call.

Calling may feel like the hardest step to take, but it is the most helpful. Realizing that you are not alone in the crisis may help to alleviate some of the stress and tension that you might be holding. It also allows you to get assistance with problem solving and may lead you to additional resources for longer-term assistance, such as counseling, therapy, treatment programs or support groups.

Finding a local therapist or psychiatrist can feel daunting. Here are three steps to help make this process more manageable.

*Please note that it is important to clarify before your first appointment whether you will be meeting in-person or via telehealth, and to ensure that they are both able to accept your insurance (if planning to use it) and can work with you in your current location (if meeting remotely).

Step 1: Identify some providers to try

Start your search openly and explore their online profiles according to your interests or specific needs.

Consider identifying several different therapists to try in order to find one who is a good match.

Cross-reference identified providers with the list of providers from your insurance company.

Option 1: Well Track Connect (designed specifically for college students), Psychology Today, Zen Care, Therapy for QPOC, or other online databases.
Option 2: Contact your insurance company for a list of providers
Option 3: Talk to your Primary Care Physician
Option 4: Ask the Counseling Service to assist

Step 2: Contact the provider via phone or email to set up an initial appointment

Contact the providers via phone or email to set up an initial appointment. Though it is not necessary to share all the details of the reasons why you are reaching out, it is important for the provider to know some basic information, such as your name, your contact information, and what you are looking for, as well as, your insurance carrier and coverage for behavioral health.

Prepare a Script: If you call, it may be helpful to have a template in case you are asked to leave a voicemail. The template can look something like this:

"Hi! My name is ________. I am calling to see whether you are accepting new clients. If so, I’d like to set up an initial consultation. I am looking for weekly therapy (or bi-weekly etc. depending on your need). I’d really appreciate it if you called me back at (your phone number)."

Step 3: Talk to the therapist on your phone or over video conferencing to find out whether it is a good match

Talking to each provider by phone or video chat will help you decide if it is a good match. If you feel like something is missing, it is recommended to first discuss this with the therapist and see if it can be addressed. If you have tried that and feel there has been no change, it might be helpful to consider trying other therapists.

It could be helpful to prepare loosely for this conversation by thinking about:

key things you want your new therapist know about you
questions you would like to ask your new therapist to get a better sense of whether this is a good match

Coping Strategies & Tools

Maintain a healthy routine: Stress can disrupt our daily routine, in turn causing more stress. It is important to maintain your regular schedule for sleeping, eating, exercise, studying, communicating with loved ones, and working etc. If this is difficult to achieve by yourself, reach out to a friend online or on the phone - you can encourage each other in self-care. View this relaxation video or this relaxation exercise for sleep.

Meditate: Find some time every day to do a bit of meditation. It helps you feel grounded and present.

Be informed: Uncertainty or misinformation can increase worry and cause panic. You can stay informed through official, fact-checked channels.

Know your limits: Sometimes, too much information leads to overload and more stress. Try to limit your exposure (such as <1 hour/day), and make sure your information sources are reliable. Avoid reading information on upsetting topics before going to bed, as this can make it more difficult to fall asleep.

Balance the burden: Although we often face upsetting and difficult news, if you look for it, you can find positive information in daily news, too

Think positively: Recall how you and your loved ones survived past hardships and crises. Remind yourself that things are temporary and the current situation will pass. Please remember that no matter what happens in the future, you and your loved ones are striving to live day-by-day in the present. Change your perspective - consider the current time as an opportunity to show more care to yourself and your loved ones.

Share your thoughts/feelings with others (in moderation): Talking about your thoughts and feelings can help alleviate stress. Others might share similar feelings and help you feel less alone.

Learn to say “no”: Although sharing can be helpful, sometimes it is also important to say “no” when you are not comfortable with sharing or engaging in conversations on the topic. Just make sure you set your boundaries respectfully or leave conversations in an appropriate way.

Do some relaxation: Make sure to plan some relaxation or activities you enjoy into your daily schedule, such as deep breathing, spending time with friends, coloring, listening to music, taking a shower, taking a walk, etc.

Let it out: Sometimes expressing your emotions can be helpful - try journaling or keeping a voice diary, or let yourself be upset for a while.

TIPP your body chemistry: An introduction to four foundational body-centered strategies for distress tolerance
Distract with WiseMind ACCEPTS:Learn how to use distraction-based coping strategies without becoming avoidant
IMPROVE the moment: Discover a variety thought-based strategies for distress tolerance
PLEASE attend to your [physical] vulnerabilities: Understand how your body can influence your mood and learn how to set yourself up for success by reducing your vulnerabilities.
The ABCs of vulnerability: Recognize how your circumstances may be making you more vulnerable and learn how to navigate environmental challenges

Body Scan: a meditation that helps you be more present and aware of your body

Breathing exercise: to help you slow down and feel calmer.

Get outside and go for a walk. Be present while walking and look for signs of Spring. Take note of what you see - does it change day to day? Are flowers in bloom? When you get home, look up their names and learn more about them.
Learn a new skill. Try baking, knitting, gardening, learning another language, bird-watching, etc. You may find this is useful even after the outbreak passes.
Exercise (in moderation). Get the heart pumping and the endorphins flowing. Physical activity can boost your immune system, help you feel good about yourself, increase your energy levels, alleviate stress, and help with sleep.
Reach out and stay connected. Write a letter to a loved one. Call a friend. Plan for regular video chats with someone you know. Join or start an online group based around one of your interests.
Connect to your faith. Research and listen to online-streamed religious, spiritual, and faith-based services. Be reminded of your sense of hope and your beliefs.
Engage your mind. Listen to a Ted Talk and other online talks covering topics you have been wanting to learn more about.
Take a nap. Indulge in the beauty of a “power nap” and go to sleep for 20-30 minutes. Allow yourself to rest when you are worn out. However, try to limit the amount of time sleeping to 30 minutes or less to decrease the chance for interrupting your nighttime sleeping routine.
Read a book. Allow yourself to engage in non-academic reading. Read a fantasy or humor book and let yourself escape into another world for a while.
Visit a museum. Plenty of museums, zoos and aquariums have opened their webpages up to online tours and virtual visits. Take advantage of this free entertainment. Use your favorite search engine to find a tour or a virtual visit.
Watch a movie or tv show. Catch up on that tv show, blockbuster or indy film you have been wanting to watch.
Listen to music. Download new songs to add to your playlist and then have a private dance party. Sing along to the music. Let yourself experience the music fully - mind, body, and spirit.
Stretch your mental muscles. Do a jigsaw puzzle, a crossword puzzle, play an online board game, or engage in some other mentally stimulating activity.
Take an online class. Check out some free online courses to learn about a topic you’ve been curious about, whether it’s a no-credit class that you add to your routine, or a one-time workshop that teaches you something new.

This, of course, is not an exhaustive list. There are plenty of ways to entertain yourself and to remain connected to yourself and to others. Try out a couple of these suggestions or try them all; it is up to you to choose (and discover) what works best for you.

Mobile apps can be useful tools on their own or as an adjunct to therapy. Please note that while some of these apps are free, there is a cost associated with others. Be sure to read the full descriptions on the app sites before downloading to determine whether they are right for you. The following links to apps are intended for the convenience of users and are not managed by Mount Holyoke College. The College does not review, control, or take responsibility for the content of those applications.

Anxiety and Mood Tracking

SAM for iOS and Android
What’s Up: iOS | Android
Smiling Mind for iOS and Android
Stressbusters: iOS
Pixels: Mental Health and Mood Tracker
Happify: iOS | Android
Sanvello for iOS and Android (Previously Pacifica)
Booster Buddy: iOS
Aura for iOS and Android

Deep Breathing/Progressive Muscle Relaxation

Belly Bio for iPhone
- Put the iPhone on your stomach. Breathe deeply. Enjoy... For more advanced deep breathers.
- Based on progressive muscle relaxation, this app is designed to help you energize and unwind.
- Set up the count for breathing in and breathing out, the tempo of the count, and how long you want the program to run.
Breathe 2 Relax: iOS | Android
iBreathe: iOS

Mindfulness Meditation

Sleep

CBTi Coach for iOS devices (Note that you will receive a message about the creator of the app when it is first downloaded)
Sleep Soundly Hypnosis: iOS
- This session combines guided imagery with deep relaxation techniques.
Sleep Deeply: iOS | Android
- This application combines hypnotic guided imagery with sounds designed to gently guide the mind to sleep. It also includes a hypnosis session to help you rid your mind of negative thought patterns and video interviews about hypnosis to help you feel really comfortable with the process.
Tide for iOS and Android
Free Trial:
- Loona: iOS | Android

If you read false information or insulting/condescending articles from the media and you are feeling angry, helpless, or wronged due to your culture and/or people being slandered:
- Please know that your reactions are valid and potentially helpful. If your current state allows, you can provide feedback and advocate through appropriate channels, such as writing emails to the media, reporting the article etc. You can also share your thoughts with people you trust in order to advocate together or to seek support.
If you experience discrimination against yourself or someone else due to your racial, national, or provincial identity:
- Make a record of the incident by writing or keeping a voice memo of the details. Consider reporting the incident or seeking support from professionals. If the incident happened on campus, you can contact the Dean of Students Office and fill out a Bias Incident Report; you can also contact the Ombudsperson or the Counseling Service to seek support. You can share your experience with people you trust or on appropriate platforms; it might validate your feelings and thoughts.
If a friend, adviser, or someone you know says something insensitive or discriminatory:
- It is valid to feel angry, confused, sad, and disappointed, especially when someone you know is the source of bias. After you take care of your own emotional health, you could consider reporting the incident and/or having a conversation with the person about the experience. If you would like to do that, writing down what you want to say before calling or engaging in a video chat might be helpful.
It is also okay to not respond.
- If you do not have the time, energy, or mental resources to take further action, it is okay – you have endured a lot already. It is common to not want to think about the incident or to take action. If you have made a record of the incident, you can keep it out of sight and continue with your daily activities. If and when you want to return to the subject and have the energy to do so, you can retrieve the record and seek appropriate actions. You can also choose to keep some distance from the media, making a record of troubling articles or reports, then blocking them so that you do not have to see them again. If and when you have enough energy to return to the subject, you can confront it then.

Problem-Focused Coping Strategies

Reflect on and name the process of oppression
Prepare for potential future encounters
Avoid oppressive environments
Build boundaries if you cannot avoid certain people or environments
- This can include social media accounts and news outlets
Achievement as a source of resistance
- No Name Books - Book club focused on POC and LGBTQ+ folx
- Smithsonian BookDragon Book Club
- Books & Boba

Emotion-Focused Coping Strategies

Allow space for emotions

Rechannel rage into meaningful activities
Externalize devaluation
- Practice self-affirmations (“I do not need to accept others’ negative beliefs about me”, “I know my truth,” “I am enough”)
Practice gratitude or spirituality
- Self-compassion exercises/meditations by Kristin Neff
- Blessing Manifesting
Engage in personal hobbies
Relaxation and grounding exercises (e.g., 5-4-3-2-1)
- Square Breathing
- 5-4-3-2-1 (Grounding Exercise)
- Free yoga videos for various levels and bodies
Find a balance between tuning in and tuning out
- Consider who and what you follow on social media. It may be that you need to mute news stories in order to give yourself space. It may be that staying informed helps you cope. Listen to what you need and recognize it may look different from those around you.

Support-Seeking Coping Strategies

Engage with community
Utilize social supports
Seek affirmation, acknowledgement, and validation
Cultural storytelling and pride
- Podcast Episode: Books for the Mind, Belly, and Soul
Utilize campus resources and seek counseling if needed

Contact us

Counseling Service

The Counseling Service supports students as they navigate challenges during their time at Mount Holyoke, from stress, anxiety, and depression to cultivating healthy relationships and overcoming barriers to reaching their goals.

413-538-2037
413-538-3518
Pattie J. Groves Health Center

Eileen Cooper, Senior Administrative Assistant

Eileen Cooper

Senior Administrative Assistant

413-538-2037

Counseling Office Hours

Monday – Friday 8:30 am-4:30 pm

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