Counseling Services

The de-Stress program helps University of Minnesota Rochester (UMR) students manage and release stress levels during the classroom or before exams or projects. This program is based on the request, the faculty will have to request a counselor ahead of time and schedule, time, classroom and two weeks in advance for us to come into the classroom and provide a 15-20 minutes to conduct a de-Stress program activity. 

Learn to Live is a self directed counseling approach. Online assessments and tools that offer evidence-based cognitive behavioral therapy solutions that reliably engage people who are suffering.

This program is available to students at no cost. Enter code "UMN" on the Partners page to get started.

Watch the learn to live video to get more information about the program.

The University of Minnesota Rochester (UMR)'s Mental Health Ambassador Program is a student-focused program dedicated to fostering a culture of mental well-being and support within our campus community. This program is a 5-week, 2-hour per week commitment designed to train interested students in mental health skills and how to support students as a peer helper. Upon completion of this program, you will be awarded a certificate of completion in basic mental health skills. This certification and the skills you'll have learned while earning it are outstanding additions to any resume, school or job application. 

Sign Up For Training

Interested? Fill out this form

Resources for Program Alumni

Looking for peer support or access to mental health resources? 

Visit with a Mental Health Ambassador for peer support in USquare at the JustAsk desk or conference room 321. Services are offered every Wednesday from 7-9 p.m.

The Mental Health Lunch series talks about important and relevant mental health topics such as perfectionism, depression, self-compassion and much more, with the topic changing monthly. This series is open to all students, staff and faculty.

Upcoming Series:

• Sleep and Mental Health
• Healthy Relationships
• Depression, Grief and Loss

Visit RaptorLink to learn more about upcoming events and activities.

Please email [email protected] for further inquiry about student support groups.

Students

Is there a friend or someone at the University of Minnesota Rochester (UMR) that you are concerned about? Sending a Care Report is a good way to help staff at UMR provide assistance to students needing additional support.

Faculty/Staff

If you are working with a student who is experiencing significant distress, appears to be having difficulties managing stress and/or experiencing difficulties managing mental health symptoms, your response will depend on the level of urgency in the situation and your relational engagement with the student.  

• Red Folder
  • The Red Folder is our campus guide for recognizing and responding to students in distress and connecting them with appropriate referrals.
• Urgent Needs and Crisis Situations
  • Call our 24/7 UMN Phone Counseling and Crisis Line at (218) 281-TALK (8255). Stay on the line with them together until you are dismissed by the crisis line professional, during which time you remain nearby. If a student exhibits behaviors that indicate immediate danger to self or someone else, call 911.  
• Care Team Referral
  • In addition to any of the above resources, students of concern should be referred to the Care Team. Faculty, staff and students can fill out the Care Team's online referral form  to connect the student with appropriate resources.
  • Watch the video on making effective referrals.

University of Minnesota/University of Minnesota Rochester Resources

• PRISMH: The President's Initiative for Student Mental Health
• Disability Resources
• Student Services
• Health, Wellness and Recreation

Outside Resources

• Set to Go, a JED Program
• Psych Central

Mental Health Apps

Free Apps

• Mindshift CBT: Free evidence-based anxiety relief using Cognitive Behavioral Therapy (CBT) from Anxiety Canada.
• ACT Coach: Free app from the Department of Veterans Affairs using tools from Acceptance and Commitment Therapy (ACT) to help you "live with unpleasant thoughts, feelings and impulses without avoiding them or being controlled by them."
• PTSD Coach: Self-help strategies for those struggling with trauma from the Department of Veterans Affairs. 

Subscription-based apps with limited free content 

• Headspace: Mindfulness app with guided meditations, sleep stories, and breathwork with limited free content and a special student rate of $9.99/year.
• Calm: Sleep, relaxation, and meditation support app with limited free content.
• The Tapping Solution: Tap on acupressure meridians to reduce stress levels.  Several tapping meditations are available in the free version.  

YouTube Videos for Mental Well-Being

Developing Coping Skills

• Gentle calm breathing from Resources for Resilience.
• Gentle Tapping Technique to release stress through gentle tapping on acupressure meridians.
• Stress Blow Out by Resources for Resilience.
• Progressive Muscle Relaxation with Therapy in a Nutshell

Dealing with Difficult Emotions

• Anxiety Skills YouTube playlist
• Depression Skills YouTube playlist
• How to Process Your Emotions - Learn to Control Your Feelings YouTube playlist 

Test Anxiety

• Tap along with and repeat aloud after Brad Yates to apply Emotional Freedom Techniques to reduce test anxiety.  

Improving Sleep

• How to Sleep Better YouTube playlist
• Binaural Beats app: Set an auditory bilateral beat to the background to enhance your alpha, theta, or delta waves.  Learn more about Binaural Beats.
• Emotional Freedom Techniques tapping meditation for a Good Night's Sleep

Understanding and Releasing Trauma

• Trauma and PTSD Recovery YouTube playlist

Students who gave testimonials chose to stay anonymous.

• "Meeting with Boonmee turned my stressful life around amidst a time where I felt alone and helpless."
• "Seeking counseling at UMR has taught me how to take control of my thoughts, and I have finally found pure happiness!"
• "Counseling with Boonmee at UMR is not about whether or not you are mentally ill, it is about learning to love yourself for who you are and about growing your positive mindset!"
• "Since talking with Boonmee, I have grown to respect myself, I have taken control of my negative and overwhelming thoughts, and I have become happier and happier everyday!"

Need Help or Have Questions?
Email counseling services at [email protected] with any questions or concerns

In an Emergency
Call 911 immediately

Crisis Resources

• 988 Suicide & Crisis Lifeline: Call 988 for free, 24/7 support
• University Crisis Line (available 24/7):
  Call 612-301-4673 or text "UMN" to 61222
• Community Crisis Line:
  Call 1-844-274-7472