Whether you are in Pullman or finishing your semester somewhere else, Cougar Health Services is still providing the care you need.
We have taken precaution to reduce the spread of illness, including:
- transitioning to telehealth for most appointment types, including initial phone screenings for respiratory illnesses,
- using personal protective equipment (PPE),
- staggering in-person appointments,
- proper cleaning practices as recommended by the CDC and Department of Health,
- and enforcing social distancing in our spaces.
Our highly-skilled health care providers and mental health care providers understand the unique needs of students and offer a wide range of services to support Cougs.
Summer coverage begins the Monday after commencement and continues one week after the last day of the final summer session. Find more information about service coverage or contact us at 509-335-3575.
Call first for ALL appointments.
Many services do not require an in-person visit. Calling in advance helps us avoid the potential spread of infection and allows staff to provide appropriate care for you and those who are currently in the clinic.
Medical Clinic: 509-335-3575
- Primary care
- 24/7 mental health crisis services
- Gynecological and sexual health
- Transgender health
- Sports medicine
- Travel medicine
- Laboratory and x-ray (third party vendor)
Counseling and Psychological Services: 509-335-4511
After-hours crisis counseling services: 509-335-2159
- Telehealth appointments are available for new and existing clients.
- 24/7 mental health crisis services
- Psychiatric services
- Prescription services
- Prescription transfers to your local pharmacy
- Over-the-counter retail products
Vision Clinic: 509-335-0360
- Urgent eyecare needs, such as injuries, contact refills or assistance if your eyeglasses are broken.
- Curbside pickup available for additional items from our retail store. Please call in advance.
Health Promotion: 509-335-9355
- Community strategies and programs to promote mental health and prevent violence and substance abuse
Student Insurance: 509-335-3575
- Certified health insurance navigators to help you understand your options
- WSU-administered insurance for international students, graduate assistants
The mental health impact of this pandemic is very real. If you’re feeling anxious, stressed, or depressed, you are not alone. Most people have never experienced such a large-scale challenge, and this one may affect our mental and physical well-being, our finances, our social connections, and the health and safety of our loved ones. Isolation, changes in school and employment, and concern about our families and friends can increase feelings of worry, fear, and sadness. It’s even harder to navigate these challenges when we may not have access to our typical coping strategies and ways of practicing self-care.
We’re all learning new ways to cope and adapt to new daily habits and uncertainty about what the future holds. Please check out the resources below for help in developing and maintaining healthy habits, and for information about ways to access help if you need it.
Real Talk Thursdays: All WSU Students
Real Talk Thursdays are 30-minute workshops where mental health professionals cover different wellness topics every week. These sessions are free and open to WSU students from all campuses. Check out our Spring 2021 lineup:
All sessions will be presented via Zoom on Thursday from 3:30-4:00 p.m.
- March 4 – How to Advocate for Yourself: From the Classroom to Personal Life – Join Zoom
- March 11 – How Important is Sleep, Really? – Join Zoom
- March 25 – Unhealthy vs. Healthy Relationship Communication – Join Zoom
- April 1 – TBD
- April 8 – Living Life for Yourself (Not Just Everyone Else) – Join Zoom
- April 15 – Let’s Take a Break! (Relaxation Skills)
Replay fall semester recordings on our YouTube channel too!
Coping with COVID: WSU Pullman Students
Coping with COVID is designed to teach students coping skills, how to seek help if needed, and how to provide support to others who may be in distress. This workshop is available for groups by request. Look for this workshop to return as a weekly series in spring semester!
Tips and Resources from our CAPS Counselors in Cougar Health Services:
- Stress Management – How to cope with stress in healthy ways and to know where you can get support.
- Time Management – Resources for creating new routines and balancing priorities.
- Staying Connected – How to make time for connection during isolation.
- Healthy Relationships – Resources for healthy relationship at a distance and in your home.
- Depression & Anxiety – Information about managing symptoms, accessing medication and more.
- Physical & Mental Wellness – A few ideas to keep/develop routines for your health.
Text “@Stress” to 844-486-0046 to get personalized stress management techniques sent to your phone.
We will check in with you occasionally to see how you are doing and we will send you regular tips and reminders for lowering stress, customized to your individual stress level. We have adapted some of our content to be particularly helpful in addressing COVID-19 related stress.
You may also benefit from checking out techniques to cope with worry, stress, anxiety and depression as a result of the COVID-19 outbreak, outlined by our community partners at Palouse River Counseling (PRC).
Counseling and Psychological Services
Counseling and Psychological Services (CAPS) will be providing all services by secure Zoom or telephone. Please call the reception desk at 509-335-4511 during regular business hours to access services, whether you are a current counseling client, current psychiatry client, or a student who wants to start counseling.
- January 28 – Self-Care During COVID: Using the 5 Senses
- February 4 – Going from Ally to Advocate: Standing with the BIPOC Community
- February 11 – Dating (Safely) During the COVID-19 Pandemic
- February 18 – What’s Your Relationship Attachment Style?
- What’s Your Pandemic Attachment Style in Relationships? – October 1
- Virtually Social: Making Connections at a Distance – October 8
- ACTivism: Being an Ally on Social Media and IRL – October 15 – View on YouTube
- (Un)Healthy: Signs of a Healthy vs. Toxic Relationships – October 22 – View on YouTube
- Tell Me Something Good! Building Healthy Positivity – October 29 – View on YouTube
- Managing Pre-Election Stress – October 29 – View on YouTube
- I Need My Space! The Stress of Staying at Home – November 5 – View on YouTube
- Navigating Post-Election Reactions – November 5
- Normal Reactions to Abnormal Events – November 12 – View on YouTube
- Let’s Take a Breather- Relaxation During Times of Stress – November 19 – View on YouTube
- Coping Through the Covid-19 Pandemic – April 3
- Pain of Missing Out (POMO) in the Pandemic – April 10
- I Need My Space!” The Stress of Staying Home and How to Cope – April 1
As school and work transitions to a virtual environment, it can take time to adjust to a new schedule. As you make this transition to studying and working for home, there are different things you can do to be intentional with your time.
What You Can Do
- Plan ahead by creating a daily and/or weekly schedule
- Fill a calendar or planner with due dates for the rest of the semester
- Schedule in time for reading, study, and completing assignments
- Also schedule in time for non-school related things such as time with your pet
- Focus on one task at a time and set time limits for each task
- Prepare your workspace
- Find a comfortable, well-lit place to complete your work and studies
- Make sure you have the office supplies and technology you need to work from home
- Block distractions
- Take breaks and reward yourself (ex: watch your favorite show, engage in some leisurely fun, get active)
- Stay hydrated and eat regular meals
- Use down time to meal prep for the week
- Be early to online meetings to plan for potential technology problems
- Leave buffer time in your schedule so your tasks aren’t back to back
- 6 Time Management Tips for Online Students
- Active Minds – Tips to Stay Mentally Well While Working From Home
While social distancing means we are spending more time alone, we can be intentional with how we use this time. Being alone is a time to reminisce and reflect on the people and connections in your life. Take this time to show your gratitude and appreciation to those who have meant a lot to you.
What You Can Do
- Create virtual study groups
- Make it a priority to set up social time with your friends virtually, such as using Netflix Party to watch a movie with friends
- Interact with your instructors, especially if you are struggling with online learning
- Explore virtual art museums
- Limit news consumption to reliable sources
- Create and follow a daily routine
- Maintain a healthy lifestyle
- Recognize there is a difference between being alone and being lonely
- Practice mindfulness or start a gratitude journal to help manage stress and stay positive
- Get outside and be one with nature (as long as you are implementing CDC guidelines of course!)
- 5 Ways to Combat Loneliness and Isolation in Online Learning
- Keeping Your Distance to Stay Safe
- How to Not Practice Emotional Distancing During Social Distancing
- Love is Louder: a project of the JED Foundation
Maintaining healthy relationships is vital to every aspect of our wellness (physical, mental, emotional, etc.). Connecting with friends and family members in a positive and healthy way allows us to grow as human beings, all while helping and supporting the growth of others.
What You Can Do
- Stay connected through phone calls and video chats
- If you live with your significant other, give each other some space so as not to get on each other’s nerves
- Play a low-stress game (low level of competitiveness)
- Watch a lighthearted movie
- Do separate activities but in the same room together
- Consider calling a truce on arguments to make living under one roof bearable
- Have virtual date nights (dinner, glass of wine, candles, etc.)
- Take a walk by yourself to lighten up any tension and to give each other some space
- How to maintain healthy relationships during the COVID-19 crisis – while maintaining proper social distance, of course
- COVID-19: our advice and tips for healthy relationships
Uncertainties surrounding COVID-19 have the potential to raise our stress and anxiety levels, thus affecting our mental health. It is vital during this time to make your mental health a priority while exploring options of telehealth and delivery of medications. Engage in self-care techniques that work best for you and remember to stick to your routines so as not to allow fear to affect your mental illness.
What You Can Do
- Reframe “I am stuck inside” to “I can finally focus on my home and myself”
- Stay as close to your normal routine as possible including sleep, meals, showers, and taking medications
- Avoid obsessing over COVID-19 news coverage. Use reliable sources and look at news for no more than 1 hour daily.
- Schedule in cleaning and organizing – an organized place will help your mood!
- Start new rituals such as a daily walk or journaling
- Use telehealth as an option to talk to a professional if your anxiety becomes unmanageable
- Plan for how to access medication
- Don’t wait until the last minute to get refills. Plan ahead.
- If you moved back home, remember to transfer prescriptions to a pharmacy near where you currently live
- Ask for 90-day refills to limit trips to the pharmacy
- Utilize medication delivery services if they are available through your pharmacy or insurance
- Call your prescriber and see if they offer telehealth sessions to discuss medication.
- For injectable medications, contact your prescriber to learn about options for where to get future injection medications.
- COVID-19 Lockdown Guide- How to Manage Anxiety and Isolation During Quarantine
- Medication Access During COVID-19
- NAMI Mental Illness and COVID-19 Guide with Frequently Answered Questions
Taking care of your physical and mental wellbeing are important to stay healthy and manage stress during this time.
What You Can Do
- Set a limit on how much time you check the news for updates
- It is ok to stay up to date on news of COVID-19, especially if you have loved ones in places where people have gotten sick. It is also important to have limits on how much time you spend reading or watching news updates – the more you are exposed to news updates, the more your stress can increase.
- Connect with friends, loved ones, and others in your support system
- Talk about your feelings
- Listen to others if they need to talk
- Respect others who need time alone
- Practice self-care
- Help others in your community
- Stay physically active
- Take short breaks throughout the day instead of sitting for long periods of time
- Try out a virtual workout
- Go on a walk
- Remember to stay hydrated
- NAMI – Coronavirus: Mental Health Coping Strategies
- World Health Organization – Stay Physically Active During Self-Quarantine
- Psychology Today – Self-Care While Social Distancing
Anxiety, loneliness, stress, and isolation are normal to experience right now. However, feeling stressed or anxious can negatively impact your physical, mental, emotional, and spiritual health over time. It is important to know how to cope with stress in healthy ways and to know where you can get support.
What You Can Do
- Recognize your stress
- Keep yourself healthy
- Eat, drink, and sleep regularly
- Do physical exercise, such as using UREC’s virtual workouts.
- Reduce caffeine and alcohol
- Take time to relax in ways that works best for you
- Take deep breaths
- Go on a walk
- Enjoy fun hobbies
- Read a good book
- Listen to music
- Create a structure for your day
- Keep a calendar
- Set up a routine for your day
- Schedule in time for breaks and self-care
- Be mindful of others you live with, whether family or roommates
- CDC Coronavirus Webpage on Managing Stress & Anxiety
- Psychology Today – Coping with Coronavirus Stress
- Active Minds – Managing the Stress of Living at Home for College