Go ‘Beyond the Surface’ to build resiliency, self-care to benefit behavioral health

Note: This article is part of the Purdue HR Benefits’ series “Beyond the Surface,” a call to action to normalize mental health struggles and prioritize mental wellness. “Beyond the Surface” also aligns with the Healthy Boiler Program’s behavioral health pillar, which advocates for integrated care programs that focus on behavioral health and community support.

Improve Your Well-Being With Resiliency and Self-Care

Individuals who want to take care of their behavioral health can go “Beyond the Surface” and make time to build up their resiliency and self-care. Both are great ways to improve behavioral health and physical health, too. And when individuals go through difficult times – and they will because those are a normal part of life – then they have healthy practices in place to help them cope.

Resiliency: Available to All

Resilience isn’t a personality trait that only some people possess. On the contrary, it involves behaviors, thoughts and actions that anyone can learn. And it’s best to develop resiliency before it’s needed. That starts with finding healthy ways to recharge and build up a reserve.

There are multiple ways to build resilience. Pick one or two of these ideas to work on. Individuals should give themselves time and grace as they get started. 

• Take care of the body. Proper nutrition, ample sleep, hydration and exercise help bodies adapt to stress and reduce the toll of negative emotions.
• Practice mindfulness. Journaling, yoga, meditation, etc. can help individuals calm their spirits as they deal with difficult situations.
• Avoid negative outlets. Alcohol or drugs can add to stress. Some people are also triggered by social media.
• Process those big feelings. Whether it’s grief, loss or anger, it’s important to process the emotion. Consider utilizing Purdue’s behavioral health resources for free counseling sessions. 

Self-Care: Always Good for Individuals

Finding purposeful ways to make self-care part of a regular routine is essential to maintaining or improving overall well-being. To establish a routine, follow these four steps:

• Identify: Try out different ways to refresh physically, mentally and spiritually.
• Schedule: Pick specific times to engage in these practices.
• Reframe: Remember that this is essential to overall well-being.
• Repeat: Continue until this is a regular part of everyday life.

Ways to Care for Yourself     

Self-care can come in different forms, like physical, mental or spiritual care. Consider the following suggestions for ways to practice each form.

• Physical: Exercise and fitness, rest, acupuncture, and breathing techniques can be used to address stress that lives in the body and to alleviate physical pain or tension.
• Mental (emotional): Connecting with others, journaling, counseling and listening to music can help tend moods and feelings.
• Mental (cognitive): Reading, listening to podcasts and audiobooks, cooking, and creating and appreciating art are all activities that are intellectually rewarding and stimulating.
• Spiritual: Volunteering, meditation or yoga, connecting with a spiritual community, and practicing gratitude can help individuals get in touch with the less tangible aspects of the world around them.

(Source: The Mental Health Coalition)

Recognize When More Help Is Needed

For those who are struggling to cope or need help building up their resiliency or putting self-care into practice, it may be time to talk to a professional. That’s why Purdue offers several behavioral health resources for individuals. These include:

• Purdue Health Plan – See behavioral health referrals for a Tier 1 (HealthSync) or Tier 2 (in-network) provider.
• LiveHealth Online Behavioral Health (virtual care, including psychology and psychiatry).
• Purdue West Lafayette: SupportLinc (username: purdue).
• Purdue Fort Wayne: Bowen Center.
• Purdue Northwest: New Avenues.
• Learn to Live (emotional well-being resources).

ADDITIONAL MENTAL HEALTH RESOURCES

To assist faculty and staff

Review the Mental Health Resources webpage for a variety of available resources for faculty and staff, including behavioral health resources for all Purdue campuses as well as information on Purdue’s health plan coverage for mental health and substance abuse. 

To assist students

Faculty and staff who work with students or have a student at home can direct them to the resources below for behavioral health assistance. Note: United Healthcare Student Resources (UHCSR) – medical plan provider for students and graduate students – offers 292 unique in-network mental health providers serving at various locations within Tippecanoe County. The list is available here. Additionally, students have access to HealthiestYou, which provides virtual access to mental health care as part of UHCSR’s plan. All services are free for students covered under the UHCSR insurance plan. 

Counseling & Psychological Services (CAPS):

• Therapy Services at CAPS
• Self-help Resources
• Group Therapy
• CAPS YouTube channel
• NAMI On Campus – a free, virtual support group on campus
• Thriving Campus – service that provides students a way to search for mental health providers in many areas, locally and across the country
• TAO – web- and app-based mental health resource