Pick the Help You Need
What Counseling Service is best for me?
The Counseling Center operates on a Stepped Care Model, which means providing you with different choices to address your needs. Our counselors will meet with you and help you determine what choice suits your needs and provide campus or community referrals as needed.
I am going to hurt myself or someone else.
On Campus--ETSU Public Safety. (423) 439-4480
I am a student having an emotional crisis and need to talk to someone on the phone now.
Call BUCSPress 2, (423) 439-4841.
I have been sexually assaulted.
For confidential support call The Counseling Center (423-439-3333). Someone will walk you through your options. After hours you can access BUCSPress2, our 24/7 helpline, by calling (423) 439-4841 and pressing "2".
If you are still in immediate danger OR you need immediate medical assistance call ETSU Public Safety, (423) 439-4480, or 911. Please note that these are NOT confidential options.
For more information visit Title IX.
Here are some other suggestions:
Go to a safe place as soon as possible. Ask a friend, family member or someone you trust to stay with you.
Try to preserve all evidence of this assault. Avoid drinking, bathing, showering, douching, brushing your teeth or changing your clothes.
Get medical care. You may have sustained injuries or contracted a sexually transmitted disease. At the Johnson City Medical Center Emergency Room you may request a S.A.N.E. (Sexual Assault Nurse Examiner). You may also undergo a Physical Evidence Recovery Kit (PERK) which is very helpful if you later choose to pursue investigation. Although the crime will be reported your name will not be released. You can refuse further investigation and the S.A.N.E. nurse will act as your advocate through the process.
Try to write down, or have a friend write down, everything you can remember about the incident. If you later decide to report or press charges, you will have the details to give to the police.
Seek follow-up counseling. A trained counselor can help you process the emotional trauma of sexual assault.
I am not sure about counseling, but want to talk to someone about a problem I am experiencing.
If this is a short-term problem or you are unsure if ongoing counseling would benefit you, try Let's Talk.
I am worried about my grades, finances, housing or some other specific need.
Contact the Undergraduate Success Specialist.
Contact the Graduate Success Specialist.
I am on a journey towards self improvement.
Self-help is a great place to start.
We regularly offer a free, interactive stress skills workshop, Stress GPS: Gaining Practical Skills. To learn more or register online CLICK HERE.
Expand you Horizons: Join a Group.
You might also benefit from personal counseling. Stop by during our walk-in hours for a needs assessment.
I am interested in receiving counseling
You might benefit from a series of regular counseling sessions. Stop by during our walk-in hours for a needs assessment.
Our counselors will meet with you and help you determine what choice suits your needs and provide campus or community referrals as needed.
I am having problems with other people in my life.
Stop by during our walk-in hours for a needs assessment to explore individual or couples counseling.
Let's Talk is great for problem-solving short-term relationship issues.
You may also want to file a confidential CARE Report.
BucsPRESS2 is our 24/7/365 telephone mental health helpline, appropriate for all students at all times.
I'm not interested in counseling; I just want to see a psychiatrist about the possibility of medication.
We only provide psychiatry for our ongoing counseling clients. Contact ETSU Health Services.
I am having difficulty making friends and getting connected on campus.
What is one of the best predictors of whether someone will overcome a mental illness? Social support. By that, we mean the extent to which a person feels cared for and loved by others. However, having many friends does not necessarily mean that a person has more social support. For example, a person can be alone, but not lonely. Other times, a person may be surrounded by people, but not feel cared for by them.
Quality is more important than quantity, and there are a lot of individual differences in terms of what is a persons ideal social support. For example, introverts tend to prefer fewer, closer friends (but may have difficulty initiating such friendships) while extroverts usually can make a lot of acquaintances within a short amount of time (but feel like the intimacy in such relationships is lacking).
Making new friends in college can be more challenging than expected. For many college students, their best friends were their childhood friends. These were friendships that developed over time, and probably ones that had a lot to do with frequent contact with the other person.
Here are some tips for how to make new friends in college:
- Get out of your room! Its hard to befriend others when you are physically isolated from people. Go outside. Go to class. Join clubs and organizations. Visit places that you enjoy. Doing so may help you find people who share your interests and values.
- Take risks. Relationships require vulnerability. It takes courage to ask someone to do something as simple as hanging out because there is always the chance that they may say no, leaving you feeling rejected. Similarly, it takes courage to be honest with people about the difficult experiences in your life because they may not respond in the right way. However, taking these risks is what deepens relationships.
- Don't wait for the perfect best friend. It is important that your friends treat you with dignity and respect. But if you do not have many friends to begin with, do not start a manhunt for a friend who you want to be your soul mate. Good people are everywhere. And most often times, good is good enough.
- Embrace diversity. It is human nature to seek what is familiar. The unknown can be scary. However, being friends who are different than you (whether its gender, sexual orientation, religion, nationality, race, etc.) can be incredibly rewarding. They will teach you different ways of seeing the world.
- Be patient. Chances are, the people you feel most comfortable with are people that you've known for a long time. It may require time and attention for those awkward, uncomfortable relationships to become long-lasting.
- Explore what might be holding you back. How has your past impacted your view of friendships? Were you taught that boys do not talk about their problems? Or that girls cant be trusted? Were you bullied in school? These types of messages we receive can negatively impact our ability to form meaningful relationships. You may want to explore them on your own or speak with a counselor about them.
I am having difficulty with a relationship or break-up.
Relationship break-ups can be difficult. Often times, it involves not only letting go of the person, but also of the future that you may have planned with that person. You may wonder if you will ever find another person to love, or who will love you. Or, consequently, you may wonder if you will ever want to commit to another relationship because the pain feels so great. Your situation becomes even more difficult if your partner was your best friend. The symptoms that people experience after a break-up sometimes resemble depression and/or grief. As difficult as this process may be, however, know that these feelings are normal and often temporary.
Tips to cope with a breakup:
- Be honest with yourself. It is normal to experience a range of emotions after a breakup. Accepting how you are feeling in the current moment (as opposed to judging yourself for feeling a particular way or lying to yourself) is one of the best ways to begin healing.
- Talk to supportive people in your life. Spend time with friends and family. If you live far away, make a phone call or Facetime/Skype them. Find a balance between talking about the breakup and other topics.
- Write letters or journal. Perhaps there is more you want to say to your ex, but have not had the chance. Or, maybe you are worried that your friends and family may be tired of hearing about your breakup. Writing down your thoughts may be beneficial. Even if you write a letter, that does not mean that you have to send it.
- Give yourself time to heal. Unfortunately, there is no “quick fix” for getting over your ex. As much as you may have heard this before, it is true that recovering from a breakup takes time. Be patient with yourself.
- Use the time to reflect upon what you want for your future. Breakups are a time of transition. Try to use this to your advantage to think about your priorities, your goals, and what you would like to be different in your future relationships. Find ways of making this vision a reality.
- Think about how much distance you need. What are the circumstances related to your breakup? Have you chosen to remain friends? Are you still communicating on a regular basis? If so, reflect upon how this strategy may be helping or hurting you.
- Avoid unhealthy coping. Drinking, drug use, or engaging in other types of risky behavior may feel like an easy solution to make the difficult feelings go away. However, it is not a permanent solution and often creates even more problems.
- Focus on small pleasures. It is true that you may be feeling sad about your breakup and that healing takes time. However, you are still allowed to have moments of pleasure in the midst of this difficult time. Take walks. Laugh with friends. Treat yourself to a nice meal. Treat yourself well.
I have poor self-esteem
People with good self-esteem have positive, yet realistic expectations about themselves. They tend to believe that they can accomplish the things they want to in life. Even when things go poorly, people with self-esteem can feel bad about these situations, but they do not believe that it impacts their worth as a person. They tend to take risks, even ones that scare them. While they value love and acceptance from others, their actions aren't guided by the approval of others.
Many different factors can impact how our self-esteem develops. These include messages we may have received from our family, our experiences in school, as well as messages we receive from society. In turn, we may internalize these messages and feel bad about ourselves. Or, alternately, set unrealistic expectations for ourselves.
These unrealistic expectations may include:
- If I am not loved and accepted by everyone, then I am worthless.
- If I am not perfect, then I am worthless.
- Because of the bad things that have happened to me in the past, I am worthless.
Improving Self-Esteem, Improving Self-Compassion
There are many strategies for activelyimproving self-esteem. However, we want to highlight an alternative approach: Improving self-compassion.
While self-esteem focuses on positive evaluations of ourselves, self-compassion focuses on ourrelationship to ourselves. People are deserving of love and respect not because they are special. Rather, they deserving of love because they are human beings.
- Self-kindness. Talk to yourself as you would a friend, rather than as a critic.
- Recognizing our common humanity. Feeling weak or imperfect doesn't make you different. In fact, it makes you human like everyone else who struggles.
- Mindfulness. To move past difficult feelings, we must first acknowledge that they exist.
To learn more about self-compassion, as well aswhy negative self-criticism doesn't work, watch Kristen NeffsTED TALK
Having trouble sleeping?
Getting Better Sleep
Forty-five percent of American say that poor or insufficient sleep has affected their daily activities in the last week.
Sleep is even more critical for college students, as the last 2 hours of an 8-hour sleep cycle involve more REM sleep, which iscrucial for memory consolidation. And yet sleep is the one thing many young adults try to scrimp by on!
The good news is that improved sleep habits and other medical and non-medical interventions can help!
How many hours of sleep should I get?
What is the sleep-wake cycle?
How does losing sleep affect the body and mind?
Is it OK to sleep-in on weekends?
How can I bank sleep for an all-nighter?
I am feeling stressed.
Feeling stressed? Check outThe Students Guide to Balancing Stress, where you can learn about the effects of stress, managing your stress, and getting help for stress.
Also, you may wish to check outUT Austins Stress Recessprogram. On this website, you can use their guided program to take a short quiz about stress and be provided with information tailored to your responses.
Thinking about coming out?
Coming Out is the process of recognizing, accepting and sharing with others one's sexual orientation and/or gender identity. Coming out is not a single event, but rather a life-long process.
Local Resources for LGBTQ Students:
PFLAG LGBTQ rights organization that has a local chapter in the Tri-cities area
TCATS Tri-Cities Area Transgender Support
SAGA (ETSU Campus Organization - Sexuality and Genger Alliance)
Aligning, Support, Pride, Education, and Community for Trans Students. Open to all transgender or gender non-conforming ETSU students.
Day/Time: Thursdays from 12:00pm-1:30pm
Contact Bethany Novotny for more information: email@example.com
A student support group for integrating and celebrating your identity as spiritual/religious & LGBTQ+. A safe and anonymous place to share your story and hear someone else's. *snacks provided*
Day/Time: Fridays at 12:45pm
Location: 1412 College Heights Rd
Coping with the Political Climate
Stay informed, but know your limits. Set time limits for how long you spend connected to social media. Monitor your reactions. Reflect.
Take care of yourself. Eat well, regulate your sleep patterns, drink water, exercise, laugh, be creative. Engage in soothing activities, such as meditation or mindfulness that can help you cultivate a present mindset and bring peace.
Engage with loved ones and/or spend time in comforting environments. Communicate your personal boundaries when engaging in political discussions. Find commonalities with others.
Channel what you feel into a positive and rewarding experience. Combat that feeling of helplessness by getting out and doing something you feel good about.