Remote Mental Health Resources for Students, Faculty,

and Staff During COVID-19

Created by Duke Student Government

You are not alone. Your feelings matter, and you are strong enough to get through
this. We believe in you!

ALL IMPORTANT UPDATES WILL BE NOTED HERE

NEW UPDATES (APRIL 13th):

● Are you a student being ​directly impacted by COVID-19​ through family or friends on the
frontlines of service or that are sick? Join our Zoom forums to talk through the stress, fear
and other difficult emotions that COVID-19 has brought into our lives.
○ 4/15 | 3:00PM EST | ​https://duke.zoom.us/j/685453427
○ 4/21 | 3:30PM EST | ​https://duke.zoom.us/j/440191778
○ Conversations will be facilitated by DukeReach, Duwell and CAPS staff.
● CAPS is now hosting virtual discussions about COVID-19. Information can be found
below or by clicking ​this link​.

NEW SECTIONS:
● Resources for those in Recovery from Alcohol Addiction
● Duke CAPS Student Discussion Groups
○ Virtual CAPS Discussion Groups
○ Navigating Solitude and Loneliness During the Pandemic
Introduction:
The COVID-19 outbreak has been a stressful, trying ordeal for the Duke community. To
facilitate access to mental health resources during COVID-19, Duke Student Government’s
Academic Affairs Committee—in collaboration with other student groups and campus
organizations—has developed this guide compiling information about online mental health
resources available to Duke students. The guide contains resources such as emergency hotlines,
COVID-19 wellness strategies, links to Duke resources, links to academic resources, resources
for individuals with eating disorders, resources for LGBTQA+ students, and miscellaneous
online resources (meditation, online therapy, ambient noise, games, etc.).

Questions about this guide or additional contributions may be sent to Cynthia Dong at
cynthia.dong@duke.edu​.

Contributors: Cynthia Dong, Manish Kumar, Devan Desai, Catherine McMillian, Sonia He

Navigation
I. ​Emergency Resources
A. Suicide Hotlines
a. United States and International
B. Self-Harm Hotlines
C. Mental Health Hotlines/Resources
a. Anxiety, Depression, Eating Disorders, Grief Support, NAMI,
SAMHSA
II. ​Maintaining General Wellness During COVID-19
A. Links to Online Resources
III. ​Duke-Specific Resources
A. Wellness Strategies (from Keep Learning @ Duke)
B. Blue Devils Care
C. Peer For You
D. Duke Reach
E. Duke Counseling and Psychological Services (CAPS)
F. Duke CAPS Student Discussion Groups
a. Virtual CAPS Discussion Group
b. Navigating Solitude and Loneliness During the Pandemic
 G. Student Health
H. Wellness Center Activities
I. Online Fitness Classes
J. Blue Devil Mail (from DSG)
IV. ​Productivity/Academic Resources
A. Duke Academic Resource Guide (from DSG)
B. Duke Academic Resource Center
C. Productivity Partners
V. ​Resources for Individuals with Eating Disorders
A. Resources From Duke
B. Online Resources
VI. ​Resources for those in Recovery from Alcohol Addiction
VII. ​Resources for LGBTQIA+ Students
VIII. ​Miscellaneous Online Resources
I. Emergency Resources
Suicide Hotlines
United States
● National Suicide Prevention Lifeline:​ 1-800-273-8255
○ For the deaf/hard of hearing​: 1-800-799-4889
○ If you would rather talk online, click ​here​ for the online chat program.

International​: A list of international suicide hotlines can be found ​here​.

Self-Harm Hotlines
● Self Harm Text Hotline​: Text HOME to 741741 to connect with a Crisis Counselor.
● Self-Harm Prevention Line: ​1-800-334-4357

Mental Health Hotlines/ Resources

● Anxiety:​ Text CONNECT to 741741.
● Depression​: 913-562-6631
● Eating Disorders​: 1-847-831-3438
● Grief Support:​ 1-650-321-5272
● National Alliance on Mental Illness (NAMI)​:​ 1-800-950-6264
● Substance Abuse and Mental Health Services Administration (SAMHSA)​: 800-662-4357

● Depression During Quarantine: 13 Tips From Therapists

● Emotional Wellbeing During COVID-19 Outbreak
● How to Manage Anxiety and Isolation During Quarantine | ADAA
● Taking Care of Your Behavioral Health | SAMHSA

II. Maintaining General Wellness During COVID-19

Links to Online Resources:
Below are links to articles and websites that provide information on wellness practices to
maintain mental wellbeing during the COVID-19 outbreak.

● Mental Health Wellness Tips For Quarantine

● Mental Health and Coping During COVID-19 | CDC
III. Duke-Specific Resources
The University has put together a collection of Duke specific resources that are highlighted ​here​.
See more details below as well.

Wellness Strategies (from ​Keep Learning at Duke​)

From DuWell, here are 6 tips that you can use to maintain your mental health and wellbeing:

1. Maintain a normal routine to the extent possible​. Keep to a regular schedule, as this
can be reassuring and promotes physical health.

2. Practice healthy habits and the kinds of self-care that most benefit you. ​Prioritize
getting a healthy amount of sleep, eating well, and moving or exercising regularly.
3. Take breaks to ease your mind and distract yourself when you start to worry​. Go for
a walk. Watch a movie. Try a meditation app. For more skills to consider, head to
activeminds.org/selfcare​.

4. Mindfulness and meditation can boost the immune system.​ Meditation will also
reduce cortisol in the system so decrease stress.
● Duke is now offering their Koru Mindfulness classes online through Zoom.
Register online​ ​for a class this spring.
● Moments of Mindfulness Programming will be hosted online through the Zoom
platform. Visit the​ ​site​ ​for additional information.
● Duke Gardens also offers lovely​ ​4 and 10-minute meditations​.

5. Avoid crowds — but do what you can to stay connected​. Off-campus, distance
learning can mean you might find yourself geographically separated from the people you
would normally see on campus. Make the effort to stay connected through social media,
email, texting, phone, and video calls, this may help reduce feelings of isolation. Writing
letters to other students on paper may help as well, the act of writing can be mindful and
the personal touch of receiving a letter may lift the spirits of a recipient.

6. Seek news only from reliable sources, and onl​y in moderatio​n.​ As with all things, we
often find ourselves over-consuming news and updates. Try not to become too absorbed
in the coverage for long periods of time, and find opportunities to appropriately
disconnect. Set limits for yourself and check-in with yourself so you know when to take a
break.
As you are experiencing the impacts of COVID-19, please know that the Duke Student Wellness
Center is sending positive thoughts, encouragement, and online support your way.

Blue Devils Care

Blue Devils Care ​builds upon current remote offerings from CAPS and Student Health and offers
expanded, 24/7 mental telehealth support to all Duke students at no cost. Beginning today, April
1, all Duke degree-seeking students now have access to Blue Devils Care.

To get started, visit​ ​BlueDevilsCare.duke.edu​. Register once using your @duke.edu email
address and Service Key DUKE2020—then you’ll be ready to use the service whenever you
need it.

Peer For You

Peer For You consists of a trained group of students (Peer Responders) who are here to talk with
you about whatever is on your mind. Peer Responders are there to chat with zero judgement and
will keep whatever you discuss completely confidential, barring extenuating circumstances.
Responders also do not know who other Responders are speaking with. Peer for You has gone
virtual and is here to talk to students around the world over video/voice calls or text. Please see
their website​ to book a time with a Responder, or reach out to ​them​ directly if a time doesn’t
work for you.

Duke Reach (From Duke Coronavirus Response)

DukeReach​ is a collaborative program that ensures all members of the university community are
able to connect students to available counseling and medical or personal assistance.

● DukeReach offers coordination of care for all students and will help identify support
services from among the variety of resources across campus or in a student’s local
community
● Students who are not sure where to turn may find DukeReach to be especially helpful
● Contact DukeReach at 919-681-2455 or ​dukereach@duke.edu​.
● After-hours services remain available via UNC HealthLink—call 919-966-3820 to speak
with someone

Duke CAPS (From Duke Coronavirus Response)

CAPS remains open, and CAPS counselors are continuing to provide care remotely through
telemental health appointments. Any Duke student can talk with a CAPS counselor by calling
CAPS at (919) 660-1000 between the hours of 10 a.m. and 3 p.m. ET, Monday through Friday.
A CAPS receptionist will answer your call and connect you to a CAPS counselor to discuss your
needs and connect you with appropriate services.

For students residing within North Carolina, telemental health visits with a CAPS counselor are
one of the possible service options that may be discussed. For students living outside of North
Carolina, the CAPS counselor you speak with can help you explore treatment options in your
area of residence as well as the Blue Devils Care services now available.

In case of an emergency in which your or another’s immediate safety is at risk, please dial your
local 9-1-1 for an emergency response.

Please access our webpage to learn about new virtual offerings through the end of the semester.
● https://studentaffairs.duke.edu/caps/how-we-can-help/capsdiscussion

Please access the webpages of our Campus Life partners to learn about the virtual support and
chat offerings for students from a variety of identity groups and backgrounds.
● https://studentaffairs.duke.edu/campuslife

Duke CAPS Student Discussion Groups

Virtual CAPS Discussion Group

COVID-19 led to fast social and academic changes. Are you looking for ways to stay connected?
Is being home more stressful than you anticipated? This discussion group provides an
opportunity to share your experience and coping strategies with current transitions through
radical acceptance. Join us for community and to connect with peers who are similarly impacted
by the pandemic.

Please note, discussion groups do not provide mental health treatment. If you would like to seek
mental health treatment contact CAPS at (919) 660-1000 during business hours or​ ​visit​ ​Blue
Devils Care​ ​to set up an appointment​. ​In case of an emergency in which your or another's
immediate safety is at risk, please call the police at 911.

Information about times and dates can be accessed ​here​.

Navigating Solitude and Loneliness During the Pandemic

Led by CAPS social worker LaToya Adkins, this virtual support workshop is intended to help
students stay connected to the campus community but also to give them a space to discuss how
they are experiencing the pandemic. It will give them the opportunity to learn more about how to
navigate solitude and deal with feelings of loneliness.

This virtual workshop will take place on Friday: 4/17 and 4/24 from 1pm-2pm.

Zoom links will be received post registration. To register, click ​here​.

Student Health (from Student Health Webpage)

Duke Student Health has put together information on its hours as well as tips and advice on how
to handle the coronavirus. More information is accessible ​here​.

Wellness Center Activities (from DuWell webpage)

Moments of Mindfulness programming from DuWell has gone virtual. See ​here​ for more
information on what is available.

Online Fitness Classes

Duke Recreation has put together a variety of resources for students to maintain their fitness and
promote general wellness. These resources can be accessed ​here​.

In addition to this, ​YMCA 360​ provides on demand workout, and ​Nike Training Club​ is offering
premium membership for free.

Blue Devil Mail

Blue Devil Mail provides an opportunity for individuals to write kind notes (just a couple of
sentences) to someone who they do not engage with regularly, but who has had a positive impact
on their life, be it a peer or faculty/staff member. Individuals have the option to name
themselves, or have the option of anonymity.​ To send Blue Devil Mail, click ​here​.

IV. Productivity/Academic Resources

Duke Academic Resource Guide (From Duke Student Government)
The Academic Affairs Committee on Duke Student Government​—working with other
administrators and staff—has created a guide to provide additional information on online courses
and other academic resources available for students during the transition to online learning. The
guide can be accessed by clicking ​here​.

​ eep
Please Note: This is meant as a resource for additional information and not a substitute for K
Learning,​ K
​ eep Teaching,​ and K
​ eep Working​.

Duke Academic Resource Center

The Academic Resource Center (ARC) has moved existing services online and has developed
new opportunities including a Learning Online Student Guide, Learning Online Discussions,
Study Connect, and other planning resources. Make sure to sign up for these services!

● Learning Consultations​: Make an online appointment with a learning consultant from the
ARC. Logistics will be discussed.
● Learning Online Student Guide​: Offers practical things for students to consider as courses
start remotely.
● Learning Online Discussions​: Sessions led by learning consultants that provide a space
for students to discuss their transition and receive advice.
● Study Connect​: Connects students who are in the same classes and are interested in
forming their own virtual study groups.
● ARC – Zoom Instructions for Students​: Basic instructions for using Zoom from the
student perspective.

Click here for ​Spring 2020 updates​ regarding tutoring, study groups, SAGE & BEAM, test prep
workshops, and the testing center as well as resources for online learning.

Productivity Partners
A group of Duke students launched an initiative in the effort to ways to continue Duke virtually.
To address the challenge of being motivated during this time away from Duke’s campus, they
want to help students be on top of their school work & extracurricular activities!

They will match students (either self-selected or randomized) to an accountability partner using
this google form. Then, they will provide the partners with a template that includes targeted
messaging to fill out assignments, goals, deadlines, etc. on a week-by-week basis.

Google Form (to be matched with a partner):​ ​https://forms.gle/GiiN2tbCyXhkKkoQ9

Recommended Accountability Partner Template:​ ​Lin​k

V. Resources for Eating Disorders
Resources from Duke
If you need nutrition support and are a Duke Student living or staying in North Carolina, please
contact a ​Duke Student Health Nutrition​ at 919-681-9355 and ask that your information be
passed on to one of our nutritionists. Appointments are free; visits with a Duke Student Health
Nutritionist are ​covered by your Student Health fee​ and there is no additional charge to either you
or your insurer.

How to Schedule a Meeting with a Student Health Nutritionist:

Until further notice, in-person appointments will not take place in the Student Wellness
Center. If you would like to schedule a Zoom appointment, please email Franca Alphin or
Toni Apadula.
● Franca Alphin: franca.alphin@duke.edu
● Toni Apadula: toni.apadula@duke.edu

Out-of-State Students​: Due to current licensure regulations, Duke is ​not able to provide
services to any out-of-state students​ seeking new patient care. However, students may reach out
and someone will help you get connected via email. A list of resources is also provided below.

Online Resources
● Online Free and Low Cost Eating Disorders Support During COVD-19​: A
comprehensive list of resources for eating disorders.
● ​The NEDA Network​: This is a list of virtual support group options offered Network
organizations (sorted by time zone) - this information has been supplied by the nonprofits
and compiled as a resource as of 3.24.20 at 2pm eastern time
● Intuitive Eating & Body Image Healing for Latinxs
● COVID19 Eating Support​: Share a virtual meal or snack time with an eating disorder
professional. Click the google doc below to find a time that works. This is an Instagram
live experience.
● Carolina Resource Center for Eating Disorders
● National Eating Disorder Association​: Resources for free and low cost support during
COVID 19
● Free Mental Health Screening​: (Click ​Disordered Eating Screen​): Take a screening test
for disordered eating for yourself or someone you are concerned about.
VI. Resources for those in Recovery from Alcohol
Addiction
The following resources may be useful for individuals and/or families of those who are in
recovery from alcohol addiction:

Alcoholics Anonymous:​ ​https://www.aa.org

Resources for Friends and Families of Those in Recovery: ​https://al-anon.org

In addition, there is ​a group of students at Duke in recovery who meet through Zoom every
Sunday at 4:00pm. Email Shelvis.ponds@duke.edu for more info.

VII. Resources for LGBTQIA+ Students

The Trevor Project
The Trevor Project maintains a 24/7 hotline for LGBTQIA+ youth ages 13-24. Counselors are
available through phone calls, text, and chat. For information on how to access help, click ​here​.

The Trans Lifeline

The Trans Lifeline runs a 24/7 peer support hotline, which can be reached at ​877-565-8860. For
more information, click ​here​.

LGBT National Help Center

The LGBT National Help Center runs a national (USA based) hotline for individuals of all ages.
More information can be accessed ​here​.

VIII. Miscellaneous Online Resources

Yale Happiness Course
Yale University offers a free, 4-week, online course titled “The Science of Well-Being.” The
course is designed to help you build better habits and increase your happiness along the way.
After being offered for the first time, it has since become one of Yale’s most popular courses.
CNN published a ​story​ on this course and you can access it for free on ​Coursera​ using your Duke
Account. The course is completely self-paced, not graded, and free! However, there is a syllabus
if you prefer structure.
BetterHelp ​(​https://www.betterhelp.com​)
BetterHelp​ is the largest online counseling platform worldwide. The organization strives to
provide convenient, discreet and affordable access to a licensed therapist. ​BetterHelp​ makes
professional counseling available anytime, anywhere, through a computer, tablet or smartphone.
Counselors on BetterHelp are licensed, trained, experienced, and accredited psychologists (PhD /
PsyD), marriage and family therapists (LMFT), clinical social workers (LCSW / LMSW), or
licensed professional counselors (LPC).

Calm ​(​https://www.calm.com​)
Calm introduces the basics of mindfulness meditation with a guided course featuring 7 sessions
of 10 minutes each. Progress is tracked with statistics on time spent meditating. The full catalog
contains multi-day series that focus on specific goals (i.e., managing stress, focus, calming
anxiety, sleep, happiness, gratitude, self-esteem). Calm has guided sessions from 3 to 30 minutes
and unguided meditations, with new programs regularly being developed. It is also available as
an app on the Apple App Store and GooglePlay.

Creating an Online Wellness Journal

A wellness journal is a way to focus on the positives and serve as a positive memory recorder.
To start one, either write or type 1-3 positive things that happened to you every day. You can
even jot down the positive memories that you have accumulated. Whenever you are feeling sad
or lonely, you can reflect and work through your feelings by writing it down.

CalmSound​ (​https://www.calmsound.com​)
A website that plays nature sounds and white noise for free (uninterrupted). Listening to these
sounds can be therapeutic and nice background noise for many activities, including studying.
Makes it feel like you’re outside with tracks like country garden and rainforest. It also has
relaxing videos such as the Maldives and antarctic wind.There are a variety of apps that can do
this!

Noise Machines​ (​https://mynoise.net/noiseMachines.php​)

Turn on your volume! Various noise tracks to choose from like railroad, fish tank, cave water,
sled dogs, temple bells, distant thunder, laundromat, and grey noise. Each page has sliders so you
can control various aspects of the track.

A Soft Murmu​r​ (​https://asoftmurmur.com​)

Create your own ambient sound by selecting from and simultaneously mixing rain, thunder,
waves, wind, fire, birds, crickets, coffee shop, singing bowl, and white noise.

Noises.Online​ (​https://noises.online​)
Similar to Soft Murmur. Create ambient noises that you can pick from.

Stress Analyst​ (​http://www.relaxonline.me.uk/sa1/index.html​)

Talks you through a stressful time. An interactive, online resource that responds based on how
you are feeling and what you require.

Other Activities​:

● Online Jigsaw Puzzles: ​https://www.jigsawplanet.com

● Sudoku: ​http://www.websudoku.com
● Word Searches: ​https://thewordsearch.com
● Play Pictionary With Friends: ​https://www.drawize.com
● Quarantine Games:
https://docs.google.com/document/d/15O-EW7ol0Maj5bad5LNkt0RjLn4DneLrAJEzjipN
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