Whether you’re feeling great or struggling to get by or somewhere in between, we’re here to support you. Check out the pages below to find information and resources for wherever you fall on the mental health meter.
Remember that it’s perfectly normal for your mental health to fluctuate, so come back here when things change to find support for where you are.
If you are in crisis, please contact Counseling and Psychological Services at 509-335-4511 during business hours (509-335-2159 after hours) or 911 if it’s an emergency.
Thriving
Signs
- Consistent energy and participating in activities that you enjoy
Good focus and normal fluctuations in mood
Consistent and healthy sleep and eating habits
Healthy substance use
Actions
- Keep up healthy habits and strive to maintain a healthy routine
- Engage with and nurture your support network
- Give back to your community or support others in need through the Center for Civic Engagement or a peer mentoring program
- Recognize your growth opportunities and limits
- Use Coug Presence to track the activities that help you feel your best
Resources
- Coug Presence
- Leadership opportunities: ASWSU, Compass Mentoring Program, Team Mentoring Program, Cougs Lead/Leadership WSU
- University Recreation and the Outdoor Recreation Center
Good
Signs
- Pretty energetic with some fluctuations in mood
- Able to keep up with most of your responsibilities and engage in things you enjoy
- Occasional difficulty focusing
- Mostly consistent sleep and eating
- Mostly healthy substance use
Actions
- Prioritize a healthy routine
- Engage with your support network and ask for help when needed
- Keep up with your activities but recognize your limits
- Try healthy coping strategies if you have a hard day/week. WellTrack has free, online, 24/7 mental health resources and support for things like anxiety, depression, mindfulness, and resilience.
Resources
Okay
Signs
- Experiencing ups and downs – some low-energy periods and fluctuations in mood
- Less engaged with the activities you enjoy
- You’re making it through the day/week, but you don’t feel like you can get ahead
- More difficulty focusing
- Disruptions to sleep and eating habits
- Some unhealthy use of substances in an effort to cope
Actions
- Create a list of activities and people that help you maintain a healthier routine
- Check in with your support network and/or the anonymous online mental health community togetherall
- Keep up with your activities but recognize your limits
- Identify and understand your stress triggers and find coping strategies that work for you
- Track your mood with MoodCheck
Resources
- WellTrack (24/7 free online mental health resources, including togetherall and MoodCheck)
- Counseling and Psychological Services
- Peer mentors through the Compass and Team Mentoring Programs
- Coug Presence
- Student Centers and Communities
Struggling
Signs
- Frequent low-energy periods and fluctuations in mood
- Withdrawal from friends, family, and activities you enjoy
- Increased procrastination and frequent difficulty focusing
- Decreased performance in class and at work
- Poor sleep and eating
- Unhealthy substance use
Actions
- Seek help from friends, family, and/or the professionals at CAPS
- Check in with your support network and/or the anonymous online mental health community togetherall
- Prioritize your mental and physical health: try WellTrack’s free online tools like self-guided therapy and workshops on anxiety, resilience, mindfulness, and more
- Recognize your limits with academics and activities and focus on what feels manageable
- Regularly practice rest and self-care
Resources
- CAPS
- WellTrack (24/7 free online mental health resources)
- Student Care Network
- Dean of Students
- Academic Success and Career Center
In Crisis
Signs
- Excessive anxiety, sadness/depression, and physical exhaustion
- Low performance in or withdrawal from class, work, and clubs/activities
- Isolation and avoiding enjoyable activities
- Inability to focus
- Poor sleep and eating
- Unhealthy/increased substance use
Actions
- Seek professional help from CAPS
- Ask your friends and family for support
- Contact the Dean of Students office for help with academics, fundamental needs, safety, and more
- Talk with your faculty members about managing your coursework
Resources