WBI Weekly Digest Happy Hump Day! Well-Being Wednesday Thank you to everyone who attended Stress Management for Law Students, hosted by Lawyers Concerned for Lawyers! To see the main takeaways of the presentation and to learn how to manage stress, look below at our Advice Column. Lawyers Concerned for Lawyers Yesterday, Chase Andersen from Lawyers Concerned for Lawyers presented on how to manage stress while in law school. If you are interested in learning more about LCL, check out their website <https://www.mnlcl.org/>, call (651) 646-5590, or email [log in to unmask] To learn more about the support groups offered, click here <https://www.mnlcl.org/support-groups/>. To learn about the free counseling offered, click here <https://www.mnlcl.org/services/counseling/>. Physical Committee Updates - Hello WBI! The Physical Subcommittee is having meetings on Mondays at 5:30 pm! Come join! - We Play basketball at the UMN Recwell every Monday at 7 pm - We plan on going apple picking at Aamodt’s Apple Farm on Friday, Oct. 9th. Please contact us as we will need to carpool. - We have discussed several ideas and opportunities to spread well- being through at the law school, so stay tuned for more ideas. If you have any questions, ideas or comments feel free to reach out to [log in to unmask] or [log in to unmask] Deep Breathing Are you anxious in class anticipating getting cold called? Feeling stressed knowing you have to read 5 cases in your free hour before class? Worried you’ll run out of time while taking your midterm? Deep breathing can help in the moment when your anxiety is heightened. It is one of the best tools to carry with you, as you can use it anywhere and it is practically invisible to everyone around you! Here are a few of our favorites: 4-7-8 Breathing 1. Close your mouth and inhale through your nose for 4 – 8 counts (you can work up to 8 counts as your lung capacity increases). 1. Hold your breath for 7 counts. 2. Exhale very slowly for 8 counts. 3. Repeat steps 1-3 four times. Box Breath Technique 1. Exhale all the air from your lungs while counting to four. 2. Hold for a count of four, keeping your lungs completely empty. 3. Inhale a deep, full breath for a count of four. 4. Keep your lungs full for a count of four. 5. Do this for at least four rounds and reduce the number of rounds if you start to feel light headed. The Toaster Innovation Hub Event Let's Eat - Feeding Social Entrepreneurs / Seeding Social Entrepreneurship When: Friday, September 30th | 12:00 - 1:30PM Where: Toaster Innovation Lab, Walter Library, BO4 Lunch provided! Join UMN Partners from Student Counseling Services <https://counseling.umn.edu/> and the Bakken Center for Spiritualit & Healing <https://csh.umn.edu/> to examine the issue of Mental Health on campus. Learn about existing efforts to support student well being, and spend some time exploring / ideating what more we can do to move the meter on student mental health. We will also be joined by Erik Muckey <https://resilienttoday.org/staff/erik-muckey/>, co-founder and CEO of Lost & Found and UMN Alum, whose shared passion for supporting peers struggling with suicide ideation grew into a multi-faceted, student-centered effort to reduce suicide risk, strengthen resilience, and promote self-care at college campuses across the midwest. Let's Eat! Seeding Social Entrepreneurship is a monthly Lunch and Learn program encouraging conversation, ideation, and "Ideas to Impact" challenge participation. The monthly series will bring in campus and community experts to share and explore topics of interest to students / Toaster users. Register here: https://umn.libcal.com/event/9469241 <https://umn.libcal.com/event/9469241> Advice Column Hey all, If you were unable to attend the LCL Stress Management for Law Students or if you attended and want notes from the event here you go! Especially if you left right after the sad law school stats but did not stay for the tips on how to deal with those stats. 1. Lawyers Concerned for Lawyers <https://www.mnlcl.org/> is Minnesota’s Lawyers Assistance Program and its resources are available to you. Please use these resources, they are free and confidential! 2. There is a lot of stress for law students, including mental health concerns, vicarious trauma, perfectionism, pessimism within issue spotting, success that is defined by others, addiction issues, and competitiveness. 3. Regularly do self-check-ins. The consequences of failing to address stress can lead to burnout or attaching yourself to unhealthy coping skills. 4. Barriers to seeking help: not wanting others to find out they needed help, concerns regarding privacy or confidentiality, bar/professional concerns. 1. ‘It is Okay to Not Be Okay’: The 2021 Survey of Law Student Well-Being can be found here <https://papers.ssrn.com/sol3/papers.cfm?abstract_id=4127297> 2. Managing Stress: - Respect your feelings - Give change a chance - Come face-to-face with your problem - Hear what your body is telling you: your body is trying to tell you something, practice taking the time to listen. - Learn how to use relaxation techniques: like deep breathing and taking breaks. - Allow yourself to make mistakes - Concentrate on yourself - Recognize the importance of time management - Have fun - Seek help when needed - Check out LCL Services!!! Any questions, concerns, or topics that you’d like some advice on, feel free to submit them here <https://docs.google.com/forms/d/e/1FAIpQLSfAqNgKEby8bdtoGJcXV6fRwYDX51qRnYgyxJEhcTgovMeKCw/viewform> or email [log in to unmask] You’ll get real advice, and maybe some memes for your situation. Resources NAMI Connections Group for Law Students The NAMI Connections group offers peer-led support for law students living with mental health disorders who attend any Minnesota law school (UMN Law, St. Thomas, Mitchell Hamline). NAMI Connection is a recovery support group for adults with a mental illness regardless of their diagnosis. (Aka… you don’t need an official diagnosis to join us). This group is offered free of charge and is led by trained law student facilitators who are also in recovery – people who understand the challenges folks with mental illness face. Who: Law students living with mental illness (No diagnosis required) What: Peer-led support group! When: 2nd & 4th Mondays of each month; 4:30-6:00pm Sept 12, Sept 26, Oct 10, Oct 24, Nov 14, Nov 28, Dec 12 Where: Remote; https://umn.zoom.us/j/97566449394 Meeting ID: 975 6644 9394 This group is confidential. It is not therapy. Click here to see other NAMI Connection Groups offered in Minnesota. <https://namimn.org/support/nami-minnesota-support-groups/> "Character and Fitness" Wellness Group A student-run, safe, strictly confidential, judgment-free, casual support group welcomes anyone struggling with substance use or who is in recovery. Who: University of Minnesota law students struggling with substance use or who are in recovery What: Student-run, peer support group When: Held every Friday at 12:30 Where: Mondale Hall Hybrid meeting: Contact [log in to unmask] for room location, Zoom info, support, or other inquiries. Let’s Talk <https://counseling.umn.edu/LetsTalk> - What: Let’s Talk Counselor in Mondale Hall - Who: Ms. Kifaya Bishop, Multicultural Counselor from Student Counseling Services - When: Every Monday from 1-3pm - Where: N20 in the Wellness Room - No appointment necessary. Drop in. Lawyers Concerned for Lawyers <https://www.mnlcl.org/> - LCL offers resources on substance use and compulsive behaviors, mental illness, stress, and well-being - LCL offers free counseling through Sand Creek for any issue that causes stress or distress. - Support Groups <https://www.mnlcl.org/support-groups/#adhd_support> - ADD/ADHD Support Group: 1st and 3rd Wednesday of the month at 12:00pm via Zoom (Pre-Registration is required for this group. Email [log in to unmask]) - Well-Being Group: Thursdays 12:00-1:00 via Zoom - Need assistance now? Call 651-646-5590 or 800-525-6466 - For 24-hour phone counseling, call Sand Creek <https://www.mnlcl.org/services/counseling/> at 651-430-3383 or 888-243-5744 (If asked, say you were referred by LCL) Boynton Mental Health <https://boynton.umn.edu/clinics/boynton-mental-health> - To schedule your first appointment, call 612-624-1444 - Offering in-person and telehealth - Individual and couples therapy available (10-session-per-year limit for each type) - Eating disorder services, ADD/ADHD treatment, alcohol and chemical health services, and group therapy available Group Therapy at Boynton Health Understanding Self and Others for Graduate Students Group Leader: Emily Price, PsyD, LP, (she/her) Tuesdays | 1:00 – 2:30 p.m. | September 20th - December 6th Understanding Self and Others for Black Students Group Leader: Nomcebo Gugu Nkosi, LPCC (she/her) Wednesdays | 1:00-2:30 p.m. | September 21st - December 14th To join a group, contact Boynton at 612-624-1444. All groups take place in Boynton’s East Bank Clinic. Looking for a Therapist? Learn about the various types of mental health professionals and types of treatments available. - Types of Mental Health Professionals <https://www.mhanational.org/types-mental-health-professionals> - Types of Mental Health Treatments <https://www.mhanational.org/mental-health-treatments> Psychology Today Find a Therapist Search Tool <https://www.psychologytoday.com/us/therapists/mn/minneapolis> - Psychology Today is a great resource to find a therapist - Filter by specific location, accepted insurance, specialty, issues, age, gender, sexuality, language spoken, ethnicity, faith, and more Fast Tracker <https://fasttrackermn.org/> - Search tool for mental health and substance use disorder resources in Minnesota Crisis Resources <https://counseling.umn.edu/crisis-services> 988 Suicide and Crisis Lifeline - Call 988 - Text ‘MN’ 741741 - Chat Online <https://suicidepreventionlifeline.org/chat/> - Línea de Prevención del Suicidio y Crisis - dial 988 - Options for Deaf & Hard of Hearing - for TTY users: use your preferred relay service or dial 711 then 988. - Veterans Crisis Line - dial 988 then press 1 - Call any time, for any reason Sand Creek 24/7 Phone Counseling - 651-430-3383 or 888-243-5744 - If asked, say LCL referred you NAMI Ramsey County Book Club <https://www.namiramseycounty.org/bookclub.html> Join NAMI Ramsey County on the first Thursday of each month to discuss books with a mental illness theme. Learn through compassionate conversation. See which book they’re reading at namiramseycounty.org/bookclub. NAMI Educational Courses <https://namimn.org/education-and-public-awareness/classes/https-namimn-org-education-and-public-awareness-classes-all-scheduled-classes/> NAMI offers numerous educational courses for a wide variety of audiences, all relating to mental health. Check out their current schedule to find a course that looks interesting to you! (Practically all the courses are free!) WBI has created a Resources Page on our website <https://sites.google.com/umn.edu/wbi/resources> where law students can always go to find support. UMN Law Well-Being Initiative [log in to unmask] Are your friends interested in receiving this newsletter? They can sign up here. <https://lists.umn.edu/cgi-bin/wa?SUBED1=WBI-NEWSLETTER&A=1> READ MORE ON OUR WEBSITE <https://sites.google.com/umn.edu/wbi/home> <https://www.facebook.com/umnWBI/?ref=page_internal> <https://www.instagram.com/petsofmondale/> <https://open.spotify.com/user/aw9l8e839jqj0qt6zyqvyjo3v?si=mJCQMIuUR1SqXZAyPwtChQ>Current Contacts Alex Jones - [log in to unmask] Ali Casey - [log in to unmask] Luke Srodulski - [log in to unmask] Ray Mestad - [log in to unmask] Kayla Haeg - [log in to unmask] ######################################################################## To unsubscribe from the WBI-NEWSLETTER list, click the following link: https://lists.umn.edu/cgi-bin/wa?SUBED1=WBI-NEWSLETTER&A=1 ########################################################################