Resources for Students

One of the most common myths about alcohol use is how much other people are drinking.  Students perceive that other students are drinking much more than they actually are.  What do you think the is percentage of BSU students who say they have not consumer alcohol in the last 90 days? Would it surprise you to know that 43% of BSU students say that didn’t drink in the last 30 days and 38% say they have never drank alcohol?  If you do choose to drink, it is important to know how much you are drinking.

Here are the standard drinks for different types of alcohol.

Beer-12 oz. glass usually 5- 7% alcohol
Wine—5 oz glass typically 12% alcohol
Liquor--.5 oz distilled spirits about 40% alcohol

How to Cope with Anxiety

• Change the way you think about anxiety—remember that it is a natural reaction to an important event.
• Learn relaxation techniques—listen to a relaxation recording, practice deep breathing exercises, or try yoga
• Use positive self-talk—consider statements like “I trust myself to get through this”, “I can handle this one step at a time”, or “I’ve made it through difficult things before”
• Treat your body right—eat a balance diet, get adequate sleep, engage in regular movement
• Reach out to friends—just talking about your problems with someone who listens and cares can be very helpful in relieving stress
• Avoid overscheduling your day—leave space in your time for downtime and give yourself permission to engage in activities that bring you joy and have meaning
• Challenge negative thinking patterns—learn more about Mind Traps from the Counseling Center’s YouTube page

If you’re feeling depressed, you can reach out to the Counseling Center for support or contact the Ball State Crisis Line at 765-285-HOPE (4673). The Crisis Line is available 24/7.

In the meantime, consider the following—

• Do not set yourself difficult goals or take on a great deal of responsibility.
• Break large tasks into small ones, set some priorities, and do what you can
• Do not expect too much from yourself too soon as this will only increase feelings of failure.
• Try to be with other people. It is usually better than being alone
• Participate in activities that may make you feel better.
• Don't overdo it or get upset if your mood is not greatly improved right away. Feeling better takes time.
• Do not make major life decisions without consulting others who know you well and who have a more objective view of your situation.
• Do not expect to snap out of your depression. People rarely do. Help yourself as much as you can, and do not blame yourself for not being up to par.
• Remember, do not accept your negative thinking. It is part of the depression and will disappear as your depression responds to treatment.

There is a lot of pressure in our society to maintain the cultural ideal of beauty and this can lead to unhealthy eating patterns.  For many students, the focus on appearance becomes more and more important so that they will do anything to be thin.    Our culture continues to glamorize thin people and to perpetuate the myth that thin is better.  There is also a great deal of confusion about what constitutes healthy eating, appropriate portion sizes and caloric intake.  Sometimes an effort to lose weight or eat more healthy meals can lead to distorted eating or even to an eating disorder.  Dieting and excessive exercise can become dangerous obsessions, resulting in an eating disorder such as Anorexia Nervosa or Bulimia Nervosa or Binge Eating Disorder. 

For more information about eating disorders, the National Eating Disorder Association (NEDA) is an excellent resource:  www.nationaleatingdisorders.org. If you are concerned about yourself or someone else, please call the Ball State University Counseling Center at (765) 285-1736.

Grief affects each person differently, and everyone goes through grief at their own pace, in their own way, and in their own time.

The order and the length of grief can vary according to the type of loss experienced (e.g., natural death vs. suicide or murder, loss of a job through a layoff vs. retirement), as well as your unique relationship with the deceased.

If you need some additional support as you are navigating your own experiences of grief and loss, please call the Ball State University Counseling Center at (765) 285-1736.

If you are concerned that you might be in an unhealthy relationship, here are some questions you can ask yourself:

• Am I afraid of my partner’s temper?
• Do conversations with my partner make me feel bad about myself?
• Are interactions between my family and myself and friends flowing less freely now than before I met my partner?
• Do I engage in sex acts with which I am not completely comfortable?
• Does my partner force me to have sexual relations with them when I do not want to? And if so, am I afraid to talk to them about it
• Does my partner accuse me of having affairs with others?
• Does my partner keep track of where I go, whom I talk to, hang out with, what I wear, and what I say?
• If I disagree with my partner about something, do I worry about a moody, threatening, and/or violent response?
• If I told my partner that I wanted to end the relationship, what would be their response?
• Does my partner call me names that make me feel bad about myself?

For additional support around navigating relationships, please contact the Ball State Counseling Center at (765) 285-1736.

The Center for Survivor Support exists to give Ball State students inclusive, survivor-centered support through confidential advocacy. The office responds to the impact of interpersonal violence and strives to create a community free from violence through education. Visit the office’s website.

Remember, it is not your fault, you are not alone, and it is your decision to tell. The Counseling Center is here for you. It is a safe and confidential space where you can talk through and process your experience with a warm, caring individual.

Accordion 9: Stress Management

Quick Tips to Manage Stress

• Get enough sleep.
• Eat well.
• Decrease caffeine, alcohol, or other drug use.
• Take a walk outside, sit in the sun, or exercise.
• Ask for help from others.
• Tell a joke, laugh, and giggle.
• Do arts and crafts, color, draw, or write.
• Volunteer.
• Write down three things you’re grateful for each day.
• Write in a journal.
• Search YouTube for “Guided Imagery,” “Progressive Muscles Relaxation,” “Nature Sounds,” or other related terms

Quick Tips to Manage Stress

• Get enough sleep.
• Eat well.
• Decrease caffeine, alcohol, or other drug use.
• Take a walk outside, sit in the sun, or exercise.
• Ask for help from others.
• Tell a joke, laugh, and giggle.
• Do arts and crafts, color, draw, or write.
• Volunteer.
• Write down three things you’re grateful for each day.
• Write in a journal.
• Search YouTube for “Guided Imagery,” “Progressive Muscles Relaxation,” “Nature Sounds,” or other related terms

Time can be thought of as an endless series of decisions that gradually change the shape of our life. Inappropriate decisions can produce frustration, lowered self-esteem, and stress.

Some people find the following strategies helpful:

• making lists and prioritizing
• breaking large projects into smaller pieces
• setting up artificial deadlines
• using a planner or app to help you stay organized
• using color to code different activities
• tracking online time (programs like Rescue Time) or turning off the internet
• turning off technology or notifications on technology to minimize distractions
• improving their study habits (the Learning Center may be able to help)
• completing work during the time of day when they’re most efficient
• changing their environment (studying in the library and not your bed)
• learning to say “No”
• rewarding themselves for a job well done 

The Counseling Center's Resource & Relaxation Room, located in Lucina Hall Room 310-A provides a space for students to relax and unwind. We offer massage chairs, a coloring station for stress management, and light therapy boxes to help alleviate seasonal affective disorder.  We also partner with Health Promotions & Advocacy to offer free safer sex resources and menstrual hygiene products.

We are open Monday-Friday 8:00am-5:00pm during the Fall and Spring semesters. No appointment is necessary. However, please bring your Ball State ID number to check in.