Mental Health & Self Care |
By: Let’s Go Team
An important factor in mental health is knowing what help you need and where you can find it. During this time of uncertainty, you might find yourself anxious, overwhelmed, and/or discouraged. They are all valid feelings. If these feelings continue for a long period of time, you might find some security in taking an online mental health assessment. By taking a mental health screening/ assessment, you are opening yourself to resources and support that will help you throughout your college career and after.
Mental health screenings are short quizzes that tally up your score and give you a quick analysis of what you might be feeling and if they are symptoms of a mental health condition. Below are some sites that do free online screenings:
- Mental Health America: features online mental screening tests in English and Spanish regarding anxiety, depression, postpartum depression, psychosis, eating disorders, and PTSD.
- American Mental Wellness: a hub of different screening tests where you can take multiple screenings from different medical sites regarding depression, anxiety, addiction, eating disorders, abuse/dating violence/ domestic violence, and more.
Once you complete the screenings, both sites provide information regarding where to find resources corresponding to your results. Whether you find out you have symptoms of a condition or not, therapy is something students, especially first-generation students can partake in and take advantage of.
- CCC Health & Wellness Program: contains mental health resources for students attending community college, all across California, includes different articles, podcasts, and programs all accessible to students attending a CC
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- Your College’s Wellness Center: Your college possibly offers mental health services at your Student Health/Wellness Center. Some colleges offer up to three sessions. Take advantage of them, their services are included in the tuition and fees you already pay for!
There are several resources out there to support your needs and you are worthy of all of them! Any step you take towards the betterment of your mental health is a big win for yourself, your mind and body, and those who care for you. We are ready to support you.
Mental Health & Self Care |
By: Let’s Go
The holiday season is upon us! While this can be a time of celebration with family and friends, this can also be a stressful time for college students and their families. A lot of money and time goes into these celebrations that not everyone has the means for. In addition, for vulnerable students like low-income, houseless, and queer students this can be a time of stress and uncertainty.
However, in times like these, we can depend on community and mutual aid because we have each other’s back. Below we have listed different resources college students and their families can hopefully benefit from.
Food Banks: Offers free food such as non-perishables, fruits, and vegetables.
Find a Food Bank
California Food Banks
Shelters: If you are seeking emergency shelter or a safe place to stay during the holiday/ winter season, here is CA’s shelter directory:
Emergency and Homeless Shelters – United Way 211
California Homeless Shelters – California
COVENANT HOUSE CALIFORNIA – Serving homeless youth in Los Angeles County and the San Francisco Bay area
Queer Resources: For some queer students, college is the perfect escape to find and embrace who they are without the fear of rejection. This can sometimes make going back home difficult. Below are LGBTQ resources like CSU centers, self-care guide, and county and statewide resources you can access.
LGBTQIA Centers | CSU
County Resources
Statewide Resources
Holiday Gifts- Have a young child in your life? Here are some centers and organizations that host toy drives:
Get FREE Christmas Gifts & Food In California!
Free Christmas and holiday assistance Los Angeles County
Mental Health & Self Care |
By: Let’s Go
The holidays can be a stressful time for some and may even bring up feelings of sadness. It is normal to have these feelings and let them be felt. Knowing a couple of coping skills can help you keep grounded when anxious feelings come up.
Disclaimer: These are just tips and not actual advice from a health professional. This is not to replace a form of therapy.
Setting Boundaries
If you are spending time with your family members this holiday season, you may know the feeling of being uncomfortable with some of the things they say or because of the way they act. This is normal. We do not have perfect families. Do yourself a favor and set boundaries with them. Although this can be a bit difficult, it is very well worth it.
- Recognize your triggers and predict them. A “trigger” is considered a difficult situation or event. Always try to be one step ahead of your triggers by:
- Knowing what they are
- Recognizing the emotions that are brought up
- How you can best take care of yourself
- How you plan to respond to it
- Know that “No” is not enough
- Some were taught that saying “no” is not polite or safe. However, “no” should always be enough. Other alternatives are “I feel uncomfortable,” “no, this is inappropriate,” “no, I am leaving,” or “I don’t want to have that conversation.” These alternatives are a better approach to saying “no” and clearly state your needs.
- Be clear about your needs and communicate them
- Identify your needs and boundaries in advance with others. We all have different limits and we have every right to set them. Once you have identified your limits, communicate them clearly and kindly.
Coping Skills
Once you have established your boundaries, you should begin to learn to cope with them. Keeping a list of coping skills can help you stay calm when certain triggers appear. Here is a list of a few coping skills that may help you:
- Deep breaths and count to 10 slowly:
- Take a few deep breaths, inhaling and exhaling slowly. When you are ready, count to 10 slowly. If you prefer, count to 20.
- Write down your thoughts
- Have a journal where you can write down what is making you feel anxious, angry or upset. Writing down these thoughts gets them out of your head and can make it less daunting.
- Practice mindfulness
- Mindfulness can help ground yourself in the reality of what’s around you. Anxiety attacks can cause a feeling of detachment or separation from reality, practicing mindfulness can combat these anxious feelings as they approach or actually happen. Focus on physical sensations, such as digging your feet into the ground or feeling objects near you. These sensations ground you firmly in reality and give you an object to focus on.
- Engage in light exercise
- Walking and moving your body can remove you from a stressful environment and moving can help regulate your breathing. Moving around, whether it be by running, taking a nice stroll, or lifting weights, releases endorphins that relax the body and improve mood. Regularly exercising can help reduce anxiety over time.
- The 5-4-3-2-1 method
- The 5-4-3-2-1 method is a grounding technique and a type of mindfulness. It helps to direct your focus away from the source of stress. To use this method, you should complete the following steps slowly and thoroughly:
- Look for 5 different objects: think about them for a short while, are the colors bright? Is the object round or a different shape?
- Listen for 4 different sounds: think about where they came from and how they are different from each other
- Touch 3 different objects: consider if the object is hot or cold, how does the texture feel and what are they are used for
- Identify 2 different smells: it can be any smell, your coffee/tea, your soap, or your laundry detergent
- Look for 1 thing you can taste: notice the taste in your mouth, is it sour or sweet? How does the texture feel?
Sources:
https://www.bustle.com/p/how-to-set-boundaries-with-your-family-according-to-a-life-coach-16980926
https://www.psychologytoday.com/us/blog/pain-explained/201912/how-set-boundaries-family
https://www.medicalnewstoday.com/articles/321510#methods
Help Applying For Scholarships, Paying For College |
We can’t believe we’re already halfway through the month of February! It’s never too early to get started on scholarship applications, that is why our team has put together yet another list of scholarships for you to take advantage of.
Again, if you’re new to the scholarship writing process, don’t worry we got you. The team over at Immigrants Rising created this Scholarship Essay Worksheet to help make the writing process easier for you. We hope this resource will help, be the first to access additional tips and tricks and college resources by following us on Instagram @gotocollegeca
Matsuo Bridge Company, Ltd. of Japan Scholarship
Eligibility
- Applicant must be a minimum of eighteen years of age.
- Applicant must have a high school diploma.
- Applicant must have a 3.0 overall G.P.A.
- Student must be enrolled full or part time in an accredited college or university in the United States.
- Applicant must submit all application information.
Description
The purpose of this scholarship is to provide financial assistance to an individual interested in pursuing a career in civil engineering, welding engineering, or welding engineering technology.
Amount Awarded
$2,500
Deadline
March 1, 2023
Horatio Alger Scholarship
Eligibility
- Be enrolled full time as a high school junior in the United States
- Demonstrate critical financial need ($55,000 or lower adjusted gross family income is required)
- Be involved in co-curricular and community service activities
- Maintain a minimum grade point average (GPA) of 2.0; and
- Be a United States citizen
Description
This opportunity assists high school students who have faced and overcome great obstacles in their young lives. National Scholars receive an all-expenses paid trip to Washington, D.C., during the spring of their senior year to participate in the National Scholars Conference.
Amount Awarded
$25,000
Deadline
March 15, 2023
Dr. Horace Jackson Legacy Scholarship
*Riverside/San Bernardino Area students only
Eligibility
- Graduating senior from John W. North HS with a minimum 2.7 G.P.A.
- Show proof of full-time enrollment in a 2-year college and proof of full-time registration in classes at the start of each semester
- Completed FAFSA form
- Exhibit involvement in community and/or school activities, which may include participation in an Academy program at North High
Description
This scholarship provides financial assistance in the form of scholarships to graduating high school students from John W. North who demonstrate a desire to continue learning and a deep commitment toward a better, more inclusive world.
Amount Awarded
$3,000
Deadline
March 31, 2023
David and Mary Hjorth Family Endowment Fund Scholarship
*Riverside/San Bernardino Area students only. To access the scholarship application and scholarship criteria, scroll to the designated scholarship and click [+] to learn more.
Eligibility
- Minimum 3.5 G.P.A.
- Minimum 30 credits of honors/AP level coursework, 20 of which must be in Junior and/or Senior year and completed by the first semester of senior year.
- Minimum of 50 hours Community Service
Description
This scholarship offers one-time scholarships awarded to four students, who are graduating seniors of Upland High School and will be attending an accredited four-year college or university.
Amount Awarded
$5,000
Deadline
March 31, 2023
Basic Needs Support |
College students experience many challenges throughout their higher education journey. Students face many challenges which can include family expectations, financial debt and dealing with mental health problems. One of these challenges include being food insecure. The Health Affairs calls it the “Invisible Epidemic” as 30% of all college students experience food insecurity at some point in their college career. Breaking this down further, 38% are from two year colleges and 20% are students at a four-year institution.
Recently a former Let’s Go intern, Nathen Ortiz, conducted a survey and asked the Let’s Go community if they experience food insecurity. 31.8% of respondents were community college students, 31.8% were CSU students, 9.1% were from a private institution, 27.3% were students at a UC institution. These students were asked a variety of questions related to food insecurity, such as if they also experienced housing insecurity, if their institution offered a food pantry and how accessible said food pantry was. About 45.5% of the respondents consider themselves food insecure, 31.8% do not consider themselves food insecure and 22.7% said they were not sure. From this data, it is gathered that almost 50% of the respondents were food insecure and from these correspondents, 60% also struggled with housing insecurity. Challenges that contribute to students struggling with food insecurity have to do with not receiving enough financial aid, having to pay for other expenses and bills, losing jobs, and having financial emergencies.
Suggestions students presented to address food insecurity among college students and improve food services in their institutions were:
- Institutions being more vocal of resources outside school like food banks and other food-related programs
- Giving leftover food to students
- Outreach programs and outside resources
- Grocery store gift cards
- Providing stipends or emergency funds for students in need
- Giving free meal swipes for students
- Providing free grocery food stamps and other forms of food insecurity support for eligible students
Source: https://www.healthaffairs.org/do/10.1377/forefront.20220127.264905
