Half-circle meter showing five states of mental health: thriving, good, okay, struggling, and in crisis

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

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.

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

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

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