University of West Alabama

Crisis Counseling

If you are experiencing a life-threatening emergency, please contact one of the following mental health crisis resources:

• 911 or
• St. Kate’s Public Safety (651-690-8888)

For urgent mental health support, contact a mental health emergency resource such as:

• St. Kate's 24/7/365 Crisis Counseling line (in partnership with ProtoCall): dial 651-690-6805 and press 1 at the prompt.
• Ramsey County Urgent Care for Adult Mental Health (651-266-7900)
• The National Crisis Text Line (text HOME to 741741)

Crisis Counseling Hour

When the university is open, the Counseling Center offers a Crisis Counseling Hour from 2–3 p.m., Monday through Friday. Sessions are offered in-person or virtually* and are provided by counseling center staff. Appointments typically run 20–25 minutes and are arranged on a first-come, first-served basis.

• To attend an in-person Crisis Hour counseling session, please walk-in to the Counseling Center in Derham Hall 330 at or shortly before 2pm (early arrival is recommended). To support a smooth process, you are invited to complete the Crisis Counseling Request form prior to arriving at the Counseling Center.
• To attend a virtual* Crisis Hour counseling session, please complete the Crisis Counseling Request form before 1:45 p.m. on the day you wish to have your session. We will send you an email before 2 p.m. with further information regarding your appointment. If you have any questions or concerns, you are also welcome to contact us by email (counselingcenter@stkate.edu) or phone (651-690-6805).

(Your patience and understanding regarding timing is appreciated as the volume of requests is difficult to predict.)

*Please note that we might not be able to provide counseling services to students located outside the state due to licensing guidelines for psychologists in Minnesota. However, we would be glad to provide a brief consultation during the Crisis Hour time to offer brief support and to assist you in identifying counseling/crisis support in your area, if that would be helpful. Also know that you are always welcome to call our partnered Crisis Line at any time, 24/7/365, by dialing 651-690-6805 (press 1 at the prompt).

After-Hours Crisis Counseling

If this isn’t a life-threatening emergency, but you feel an urgent need to talk with a crisis counselor, the St. Kate's Crisis Counseling line (in partnership with ProtoCall) can be reached by dialing 651-690-6805 and pressing 1 at the prompt (evenings, weekends, holidays, or anytime the counseling center can’t be reached).

We have a psychiatry specialist at the clinic on Wednesdays. Please visit the patient portal to schedule your appointment. We will bill your insurance for all psychiatry appointments.

· The clinic provides mental health care for students with a variety of diagnoses, including anxiety, depression, and sleep difficulties.

· The clinic staff can also assist students to manage an existing diagnosis of ADD/ADHD. It is required that students submit, prior to the appointment, medical documentation that includes a diagnosis of ADD/ADHD before medications will be prescribed.

Patients can schedule an appointment online via the patient portal, or by calling the clinic at 651-690-6714.

https://www.stkate.edu/life/health-and-wellness/counseling-center

St. Kate's Counseling Center

About the Counseling Center

Our caring staff offers a variety of services to support student mental health, at no cost to students. We provide confidential services including short-term individual counseling for students and group counseling for students, Let’s Talk and BIPOC Drop-In consultations, workshop presentations, a weekday 2 p.m. crisis hour, phone crisis counseling through a collaboration with ProtoCall, referrals to campus and community resources, and consultation to students, faculty, and staff.

We provide quality counseling services to students coping with emotional, social, behavioral, and identity-related difficulties common to the college population. Each therapist has expertise in mental and emotional health and views students’ concerns in the context of human development and cultural identity. Our counseling staff brings a professional and personal commitment to providing services within a multicultural framework. Please refer to our bios on Student Success to learn more about our team.

You are welcome here. We are deeply committed to creating a welcoming, emotionally safe space in which you can be seen and valued in your entirety, including your intersecting identities and unique cultural background. Our counseling center strives to be a system that is attuned and responsive to how students may be affected by both current social-political circumstances and historical marginalization. As mental health professionals, we recognize the impact of bias, discrimination, oppression, and historical trauma on psychological, emotional, and physical distress. We also acknowledge that this pain is often silenced and unaddressed, and we strive to be a space in which your voice can be heard and valued. We want to support you in whatever you are facing and invite you to connect with us.

Well-Being During COVID-19

The ongoing COVID-19 pandemic has been stressful and unsettling for everyone. While reactions can vary and people are affected in different ways, everyone is feeling the impact in some way. We recognize this pandemic has increased anti-Asian racism and xenophobia and has disproportionately impacted the Black community and many communities of color.

Whatever your emotions are — afraid, sad, hopeful, angry — your feelings are valid. When we tune in to our experience and emotions, we can then better recognize what we may need in any given moment and take steps to care for ourselves during these challenging times. We would be glad to talk with you about your thoughts and reactions to this time, and invite you to make a counseling appointment.

The following resources, for both students and parents, offer some good ideas of key ways to support mental health and general well-being at this time. These offer an important starting point for reflection and self-care strategies.

• Mental and Emotional Well-Being During COVID-19 — Student Guide
• Mental and Emotional Well-Being During COVID-19 — Parent Guide
• Active Minds Video: It's Okay to Not Be Okay
• World Health Organization: Resources for Mental Well-being

Articles and Other Resources on Coping with the Pandemic:

• From University of California -- San Francisco Department of Psychiatry and Behavioral Services: Collection of Resources and Articles on Coping during the Pandemic
• Daily Habits: Therapy in a Nutshell Video
• 10 Steps: Dealing with Change and Uncertainty during COVID-19
• Unlocking Us Podcast: Brené with Samin Nosrat on Grief, Gratitude, and Connection

Stress Management and Well-Being

Our staff have collected some of our favorite resources for stress management and general well-being. These include apps, articles, YouTube videos, websites, podcasts, and other resources to help support your well-being from diverse voices and perspectives. We also have resources related to specific aspects of identity that address mental health and well-being. Please take a look and we hope you will find something that will help to manage stress and take care of yourself. 

Online Resources

How to make stress your friend TED Talk

Videos on Performance Anxiety by Dr. Sian Bielock:

Brain Teasers: Cracking the Mind’s Toughest Riddles

Perform Your Best Under Stress

Informational worksheet on stress management plus handouts and tips for strategies

Coping with Difficult Emotions: TIPP Skills

Ten Percent: Website for meditation

Mindful Self-Compassion: Meditations and other resources to engage in self-compassion

Progressive Muscle Relaxation: Guided audio and Website with additional suggestions  

Brown Girl Therapy - “Brown Girl Therapy is a safe space for all women -- especially South Asian women, and WOC -- to discuss taboo topics as they pertain to our mental health and wellness in this world and in our relationships.” Facebook group, trainings, and other resources available at:  Instagram or Facebook or Linktree

Apps

• Mindfulness and Meditation: Headspace, Calm, MyLife Meditation, Insight Timer, Liberate (by and for BIPOC community)
• Stress Management: MindShift
• Sleep and Insomnia: CBTi-Coach   

YouTube Videos

7-Minute Mindful Breathing Exercise

3-Minute Mindful Breathing Exercise

Leaves on a Stream, Separating from Thoughts and Overthinking

Self-Love and Compassion

Body Scan and Progressive Muscle Relaxation

Podcasts and Related Resources

1 in 5: For Student-Parents, podcast and additional resources

The Homecoming Podcast: Dr. Thema Bryant-Davis is the host of the Homecoming Podcast, a mental health podcast to facilitate one’s journey home to one’s authentic self. Grounded in a Liberation Psychology and anti-oppression framework, her podcast topics include setting health boundaries, active self-care, and honoring one’s authentic self.

Unconditionally Worthy: Podcast, Tedx Talk, and e-book on topic of self-worth by Dr. Adia Gooden

Unlocking Us: Join researcher and author Brené Brown as she unpacks and explores the ideas, stories, experiences, books, films, and music that reflect the universal experiences of being human, from the bravest moments to the most brokenhearted.

Therapy for Black Girls podcast

“Weekly chat about all things mental health, personal development, and all the small decisions we can make to become the best possible versions of ourselves.” Podcast, additional resources, and therapist directory.

Between Sessions podcast

“Two brown chicks changing the face of therapy on both sides of the couch.” Podcast and additional resources.

The Mindful Muslim podcast

“The Mindful Muslim Podcast is a podcast where members from Inspirited Minds have conversations with guests with personal experiences of mental health struggles as well as professionals working within the field.” Podcast and additional resources available.

Latinx Therapy podcast

“Tune in with Adriana Alejandre, LMFT to the weekly podcast that discusses mental health topics related to Latinas, Latinos and Latinx individuals in efforts to demystify myths and diagnoses.” Podcast and additional resources available.

Stories of Stigma: South Asian Mental Health Podcast from MannMukti

“Each episode features a different guest who can speak to us about a unique topic in South Asian mental health, but the constant theme throughout each podcast is a conversation about stigma.” Podcast and additional resources.

Racial Justice Resources

The following resources offer some good ideas of key ways to support mental health and general well-being in this complex time. These offer an important starting point for reflection and self-care strategies. Please scroll up to check out our stress and well-being resources section as well for additional tips on supporting well-being.

• Coping with Violence, Trauma, & Tragedy
• Surviving & Resisting Hate
• Coping with Racial Trauma
• Muslim Mental Health Resources
• Asian Mental Health Collective
• Stop Anti-Asian Violence: Resources
• ACTIVE MINDS conversations on well-being and social justice
• Confronting Prejudice: How to Protect Yourself and Help Others

LGBTQ+ Resources

• GLAAD.org
• The Trevor Project — Saving Young LGBTQ Lives and Get Help Now – The Trevor Project
• Twin Cities Pride Magazine and Resources - Twin Cities Pride Magazine
• OutFront Minnesota: Leading MN towards LGBTQ Equality
• NAMI Resources For LGBTQ+ Community
• Coming Out Resources - Lesbian, Gay, Bisexual, Transgender, and Queer Center

Resources on Body Image and Eating

Eating Disorders are among the most life-threatening mental health issues (ranking near substance use disorders) and come in a variety of forms, including:

• Anorexia Nervosa (restricting food intake even while underweight)
• Bulimia Nervosa (binge eating and purging)
• Binge Eating Disorder (binge eating)
• Avoidant Restrictive Food Intake Disorder / ARFID (restrictive eating without body image distress)
• Pica (eating things not typically considered food, such as dirt, rocks, etc.)
• Rumination Disorder (regurgitation)
• Orthorexia (obsessive focus on healthy/clean/pure eating)
• Otherwise Specified Feeding and Eating Disorder or “Atypical” Anorexia/bulimia (previously EDNOS, behaviors that don’t quite meet criteria for anorexia or bulimia--note: this does not mean this is less severe)
• Unspecified Feeding and Eating Disorder (any eating disorder that does not fit into the other categories)

https://www.nationaleatingdisorders.org/warning-signs-and-symptoms

Helping a Friend or Loved One

• https://www.beateatingdisorders.org.uk/supporting-someone/supporting-somebody (includes general information, as well as specific tips for meal support, socializing, phrases to use or not use)
• https://www.nationaleatingdisorders.org/learn/help/caregivers (includes a video and parent toolkit)
• https://www.helpguide.org/articles/eating-disorders/helping-someone-with-an-eating-disorder.htm (includes myths and facts)

Body Image, Eating Disorders, and Disordered Eating

Recovery Warriors podcast, blog, and app. The Recovery Warriors app helps you track meals, emotions, thoughts, and behaviors for your own use or to share with your therapist/dietician.  Access stress tips, skills, articles and podcasts on body image and eating topics, and even search for a therapist.

Recovery Record app helps you track meals and snacks and share with your therapist/dietician, and offers the option of uploading photos of your meals and having alarms to remind you to log your food.  It also allows you to track thoughts, feelings, behaviors, food exposure, and view progress charts.  Create and monitor weekly goals; access meal planner, coping skills, reasons to recover, and affirmations; manage triggers; join a community of support; or pair up with another user.

Peace Meal “A podcast produced by The Emily Program.  Peace Meal covers topics related to eating disorders, body image, and how society may influence our thinking. Join host Dr. Jillian Lampert as she sits down with experts in the field and those experiencing recovery for themselves.”

https://www.nationaleatingdisorders.org/  “The National Eating Disorders Association (NEDA) is the largest nonprofit organization dedicated to supporting individuals and families affected by eating disorders.”  Includes a 24/7 helpline available by phone, text, or chat: https://www.nationaleatingdisorders.org/help-support/contact-helpline

https://haescommunity.com/ “Health at Every Size® principles help us advance social justice, create an inclusive and respectful community, and support people of all sizes in finding compassionate ways to take care of themselves.”

https://bodygossip.org/ “Body Gossip is a charity that combines Arts and Education to empower every body to be the best version of themselves and rock their own brand of gorgeous.”

https://www.eatingdisorderhope.com/  Offers a variety of education materials, resource lists and tools, a newsletter for family and friends of people struggling with eating disorders, and more.  Two articles of particular relevance to college students are:

• College Life & Eating Disorder Recovery: How to Handle Meals in a Dorm Cafeteria
• College Life & The Perfectionist: A Road to Difficulties and Possibly an Eating Disorder

@covid19eatingsupport  on Instagram: This account was only active from March 2020-March 2021, but is a source for a variety of anti-oppressive eating disorder resources, including directories; links to therapists, dieticians, and coaches who continue to offer weekly meal/snack support on their own accounts; and recordings of previous live meal/snack support sessions. 

Intuitive Eating

Hunger and Fullness scales can be helpful in getting back in touch with hunger and satiety cues and practicing intuitive eating.  One example and an explanation on how to use it is available here: https://alissarumsey.com/nutrition/hunger-fullness-scale/  This dietician also offers a mindful eating exercise guide.

Intuitive Eating is a self-care eating framework, which integrates instinct, emotion, and rational thought and was created by two dietitians, Evelyn Tribole and Elyse Resch in 1995. Intuitive Eating is a weight-inclusive, evidence-based model with a validated assessment scale and over 100 studies to date.  The Web site includes basic information, blog, resources, articles, and an Intuitive Eating Community forum.

How to Eat Intuitively article on Campus Well

Body Image and Gender Identity

Trans Folx Fighting EDs Includes resources, support groups, trainings, and more.  Also on Facebook: www.facebook.com/transfolxfightingeds

Body image, sexual orientation and gender identity report from Mental Health Foundation (UK)

Gender Dysphoria and Eating Disorders  basic information

http://queerfeminism.com/2012/05/15/the-deviant-body-a-queertrans-perspective-on-eating-disorders/  written by a trans author in recovery

#EatingDisordersAreForWhiteWomen Blog entry by Janani Balasubramanian about lack of representation in eating disorder education/information (touches on race and gender)

Gender Non-Conforming Perspective: Body Image and Identity  Interview with Alok, a nonbinary South Asian person about body image by The Emily Program

Body Image and Race/Colonization

https://www.nalgonapositivitypride.com/ “Nalgona Positivity Pride (NPP) is an in-community eating disorders and body-positive organization dedicated in creating visibility and resources for Black, Indigenous, communities of color (BICC.) Since 2016, NPP has been raising awareness around the specific needs of BICC through digital media, education, grassroots eating disorders treatment models, and art. Rooted in Xicana indigenous feminism and DIY punx praxis, NPP emerged out of a great need not only to shed light on the experiences and barriers that exist in BICC affected by body-image and troubled eating but to create opportunities of healing by and for BICC.”

“Nalgona Positivity Pride Talks Body Positivity & Disordered Eating” episode of Latinx Therapy Podcast (Jan 16, 2019).  Available via Apple, Stitcher, Player FM, etc.  Discussion includes the impact of colonization and how Europeans created food/body hierarchies to separate themselves from those they colonized.

Fearing the Black Body: The Racial Origins of Fat Phobia book by Sabrina Strings.  Available in print and as an audio book.

Eating Disorders in the Asian American / Pacific Islander Community

• Asian Americans and Eating Disorders: A Silent Struggle
• Eating Disorders and the API Community

Eating Disorders in the Black Community

• Eating Disorders Quietly Plague Black Communities
• https://www.shondaland.com/live/body/a30171323/black-girls-eating-disorders/
• Sustenance Abuse: Anorexia, Bulimia, and & Black Women

Eating Disorders in the Latinx Community

• Eating Disorders: Latin@s At Risk  (audio and text)
• Prevalence and Treatment summary

Eating Disorders in the Native American / Indigenous Community

• Turning a Blind Eye to Eating Disorders
• Impact of Eating Disorders on Native Americans

Eating Disorders and Spiritual Fasting

Islam and Eating Disorders  

For Muslims With Eating Disorders

https://www.ritualwell.org/ritual/when-fasting-not-teshuvah-yom-kippur-eating-disorders (includes example of an eating ritual)

https://www.myjewishlearning.com/here-now/yom-kippur-fasting-and-disordered-eating/  (includes alternatives to fasting from food)

https://thebluedovefoundation.org/to-have-an-eating-disorder-on-yom-kippur/ (includes discussion of discerning whether to fast this year)

Eating Disorders, Athletes, and Moderating Exercise

Athletes and Eating Disorders Basic information, resources for athletes and coaches, links to specialized treatment programs, and information on including athletes’ fitness needs in treatment

Eating Disorders and Athletes - Includes a toolkit for coaches and trainers

Gold Medal Olympian Jessie Diggins opens up about her eating disorder, hoping to inspire others to get help

Exercise Compulsion and its Dangers

How to Find Balance with Exercise in Eating Disorder Recovery

Appropriate Exercise During Eating Disorder Treatment

Guidelines for the Use of Exercise in Eating Disorders Treatment

Yoga and Body Image Coalition “We promote optimal well-being and healthy body relationships through a consistent yoga practice, including physical asana, meditation, and beyond. We are committed to creating safe spaces for bodies of all types, devoid of body shaming, while offering a comprehensive body image education for yoga teachers, community and media outlets.”  Includes a podcast, Instagram account, Facebook page, and Yoga and Body Image  book.

Trauma and Relationship to Body

Eating Disorders, Trauma, and PTSD

Recovering From Trauma and Rebuilding Body Image

The Healing Trauma Podcast: Eating Disorders and Trauma With Lucia Bennett episode available on Apple Podcasts, iHeart Radio, and more.

Mental Health Educational Resources

Supporting Student-Athlete Mental Health

Supporting Student-Athlete Mental Wellness Training Module

Sport Science Institute

The National Council for Behavioral Health
https://www.thenationalcouncil.org/providers/?region=
Search for organizations that are committed to providing mental health services to anyone in the community who needs it regardless of their ability to pay.

https://www.samhsa.gov/find-help.
SAMHSA provides information on mental health services and treatment centers through an online service locator. You can search by your location, whether or not they provide services for youth, payment options (private insurance, cash, or something else), languages spoken, etc.

Substance Abuse and Mental Health Services Administration’s (SAMHSA) Disaster Distress Helpline
Call 1-800-985-5990 or text TalkWithUs to 66746 to connect with a trained crisis counselor.
https://www.samhsa.gov/find-help/disaster-distress-helpline
SAMHSA’s Disaster Distress Helpline provides 24/7, 365-day-a-year crisis counseling and support to people experiencing emotional distress related to natural or human-caused disasters

Mental Health, Minnesota

Ramsey County Resources

Hennepin County Resources

Dakota County Resources

Minnesota Mental Health Clinics

Minnesota Online Counseling

National Crisis Resources
National Suicide Prevention Lifeline
1–800–273–TALK (1-800-273-8255)
This is a crisis hotline that can help with all mental health issues and not just suicide.  Call the toll-free Lifeline, 24 hours/day, 7 days/week.

Crisis Text Line
Text “MHFA” to 741741
Available 24/7, 365 days a year, this organization helps people with mental health challenges by connecting callers with trained crisis volunteers who will provide confidential advice, support, and referrals if needed.
Lifeline Crisis Chat
www.crisischat.org
Visit www.crisischat.org to chat online with crisis centers around the United States.

The Trevor Project
Call 866-488-7386 or Text “START” to 678678
https://www.thetrevorproject.org
Trained counselors available 24/7 to support youth who are in crisis, feeling suicidal, or in need of a safe and judgment free place to talk. Specializing in supporting the LGBTQI+ community.

https://stkatesathletics.com/documents/2025/1/8/SCU_Athletic_Policy_on_Sexual_Misconduct_2024__1_.pdf