Texas Tech University School of Law Mental Health Wellness Toolkit
This toolkit provides a framework with which you can develop a holistic, healthy approach to overcome distressing symptoms such as anxiety and depression. This toolkit is designed as an aid for learning positive skills to assist in times of stressful situations. Please be advised that this is simply a guide and does not replace medical assistance by your physician. If you are in immediate crisis, please call 911 immediately. You are also welcome to contact Dean Sofia Chapman on her cell at 806-334-1253.
1. Counseling Resources:
- The Texas Tech University College of Education Counseling and Education Program will continue to provide counseling to law students via a virtual format. To schedule an appointment, please contact Dr. Bret Hendricks at firstname.lastname@example.org. Please note that Dr. Hendricks does not provide anyone in the Law School with the names of those in counseling.
- Please see the attached counseling resources offered in the following cities throughout the State of Texas: Arlington, Austin, Dallas, Fort Worth, El Paso, Houston, and San Antonio.
- The Texas Lawyers' Assistance Program provides confidential help for law students, lawyers, and judges with substance abuse or mental health issues. Their website is: https://www.tlaphelps.org/
2. Food and Supplies Assistance:
- The TTU School of Law has allocated funds to purchase dining meal plans for students who need assistance. Please contact Dean Sofia Chapman for more information.
- The TTU School of Law's Food Pantry is available to all law students. Please contact Dean Chapman if you need assistance.
- TTU School of Law students may also visit TTU's main campus Raider Red's Food Pantry for assistance. Please see their website for further information. https://www.depts.ttu.edu/dos/foodpantry.php
- The Lubbock South Plains Food Bank provides assistance for all Lubbock citizens. https://www.spfb.org/about-us/
- The TTU School of Law Foundation has purchased visa gift cards for law students who need assistance purchasing food, medicine, and supplies. Dean Chapman will mail gift cards to students living out of town. Please contact Dean Chapman for assistance.
3. Managing Stress and Anxiety during COVID-19:
- Everyone reacts differently to stressful situations. The CDC has prepared this website on how to manage stress and anxiety during a COVID-19. https://www.cdc.gov/coronavirus/2019-ncov/prepare/managing-stress-anxiety.html
- Managing Your Behavioral Health is critical during this time. Please review these tips.
4. Tips for online learning and working from home:
- Create a dedicated workspace.
- Create a schedule and stick to it each working day.
- Do not work in your pajamas. Get dressed and get ready as you normally would.
- Let your family know you cannot be disturbed.
- Prioritize your task. Make a list of what you hope to get done during the day, with the most important task at the top of the list.
- Take breaks — stop to make coffee, take a quick walk outside, take a moment to stretch, etc....
- Don't eat at your desk. Take regularly scheduled meal breaks, especially a lunch break in the middle of your work day.
5. Mindfulness Meditation:
Mindfulness meditation assists with calmness, often achieved by focusing your awareness on the present moment and accepting any feelings, thoughts, and sensations. Regular practice enhances your overall health and reduces stress levels significantly.
You may access free Mindfulness Meditation videos on YouTube. This is a great five minute video from UCLA: https://www.youtube.com/watch?v=YFSc7Ck0Ao0.
6. Touring virtual museums is a great way to have some virtual fun!
List of virtual museum websites:
7. Workout Tips:
- Take some time out of your day to get outside while adhering to social distancing. Taking a walk or going for a run is a great, inexpensive way to get physical exercise. If you have a backyard or patio, you may want to consider allocating a few hours of study time or work time outside.
- YouTube offers many free workouts ranging from aerobics, yoga, weight training and more.
8. Zoom Check-In Meetings with Dean Chapman:
Dean Chapman will be hosting "Zoom Check-In" meetings with students who need to talk, vent, and de-compress. More information will be provided soon...stay tuned!
9. Nutrition Tips during a Pandemic:
- Have enough food for two weeks — primarily non-perishables that won't go bad in storage.
- Beans, peanut butter, canned foods, frozen foods, grains, potatoes, pastas, soups, and vegetables are important staples to have on hand.
- Wash all vegetables before cooking and eating.
- If you are a "snacker," eat healthy snacks such as apples, low-fat popcorn, raisins, nuts, etc.... limit chips, cookies, cakes, and candy.
10. Things to remember:
- It is always important to strive to do your best. However, it is equally important to remember that you are human and you don't have to be perfect, especially during this time.
- Patience and understanding with yourself and others is key.
- Be aware of triggers and develop a plan to manage triggers.
- It is okay to ask for help.
CDC (2020, March) Manage Anxiety and Stress: Coronavirus Disease 2019 https://www.cdc.gov/coronavirus/2019-ncov/prepare/managing-stress-anxiety.html
Winston, B. (2020, March) How to Set a Work at Home Schedule. Chron. https://work.chron.com/set-work-home-schedule-14629.html