Mental Health Topics & Self-help Apps - Campus Health & Wellbeing

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Mental health topics You may be wondering how to navigate a leave of absence, or whether the loneliness you are feeling is a concern, or how to manage test anxiety for finals. Here are a few links to Cal Poly Maritime Academy specific or off-campus resources to address some of the issues you may be facing. And, if you want to talk to someone about any of these things, give us a call at 707-654-1170.

Help Guide: Your trusted nonprofit guide to mental health & wellness

Academic Leaves at Cal Poly Maritime Academy

Alcohol and Other Drug Use

Anger Management

Anxiety & Depression Association of America

College Autism Network

Succeeding in College with ADHD

Recovering Emotionally from a Disaster

Grief and Loss

National Eating Disorders Association

How to Be Alone

Family or Relationship Concerns

The Jed Foundation

It Gets Better Project

Physical activity and mental health

Problem use of Internet and gaming

Pornography Misuse

The Trevor Project

Self Injury & Recovery Resources

Stress Relief

Sleep

Test Anxiety from Cornell University

Mental health resources

Student Athletes

The transition from high school to university sports is one that many athletes look forward to and a change that can have some challenges. Attempting to balance the demands from both academics and athletics, as well as the pressure to excel at a sport, can be very stressful. Situational demands and issues that arise in your personal life can impact performance in your sport.

CAPS seeks to help capitalize on the strengths, skills, leadership, and diversity that student athletes bring to our campus. We are invested in your academic, emotional, and athletic success at Cal Maritime, and we are here to provide support through advocacy and the provision of confidential, accessible services.

Like any other student, academic life can be stressful for reasons completely separate from your sport. Student athletes can benefit from talking with a counselor in a confidential environment, being validated, and gaining other perspectives on their situation.

Services at CAPS

We offer individual, couples, and group counseling as well as workshops, depending on the needs and interests of our students. Any student-athlete interested in learning more about counseling services or in meeting with a counselor can come to CAPS or call 707-654-1170 to schedule an appointment.

Common Reasons Student Athletes Seek Counseling

Transition to college from being the “star athlete” in their home town
Losing one’s starting position on a team
Dealing with a major injury
Self-confidence
Comparing self to other athletes
Conflict with team members or coaches
Disordered eating behaviors or negative body image
Substance use or abuse
Depression
Social or performance anxiety

What To Expect At Counseling Services

If you are in crisis, you will be seen immediately during normal business hours or can call 707-654-1170 (option 1) after normal operating hours to speak confidentially to a health professional.
We will work with your schedule to ensure that you receive the support you need in order to perform to your fullest potential.
You will complete some paperwork prior to your initial appointment.
At the initial appointment, we will review your current situation and determine how best to meet your needs.
CAPS counselors are culturally responsive therapists trained in understanding the diverse and specific needs of students.
All treatment is confidential (If you sign a release of information for coaches or athletic trainers, you can choose which information will be shared and which won’t).

Student Veterans

Cal Poly Maritime Academy CAPS is grateful for your service and selfless sacrifice and is dedicated to your success as a Cal Maritime student. The transition from a military to academic or academy lifestyle can pose a number of unique challenges. We are committed to supporting Cal Poly Maritime Academy student veterans, National Guard, and Reserve members in their successful navigation of this transition and integration into the campus community.

The information provided on this site is not exhaustive; there are a wide variety of experiences veterans may have in transitioning. Additionally, it should not be assumed that all returning veterans experience serious mental health concerns. The purpose of this information is to help build a general understanding of some of the more common challenges veterans may face as they transition to academic life, provide information to aid this transition, and to promote awareness of resources available to veterans to support their general well-being and academic success at Cal Maritime.

Challenges Faced By Student Veterans

Developing an identity other than as a Marine, Soldier, Sailor, Airman, or Coast guardsman
Making meaning of both past and present activities
Boredom (missing the adrenaline rush of combat; finding meaning in activities that are not life-or-death)
Navigating cultural differences between military and higher education systems (knowing what resources to seek out from which departments; addressing others in authority)
Feeling safe on campus (e.g., finding a seat in a classroom that allows for monitoring of others in the room and rapid escape)
Balancing multiple roles (e.g., spouse, partner, parent, son/daughter, student)
Difficulty relating to traditional college students; feeling alienated on campus
Difficulty with the lack of structure in civilian life

Signs Counseling May Be Helpful

Frequently feeling on edge or tense, on guard or hyper aware of your surroundings
Being easily startled by loud noises and/or sudden movements
Intense distress after exposure to reminders of combat (e.g., trash on the side of the road; heat; smells; or sounds)
Recurring intrusive memories and/or dreams about combat experiences
Avoidance of reminders of combat (e.g., news reports; driving)
Feeling numb or having difficulty expressing a full range of emotions
Feeling disconnected, distant, or detached from friends, family, and/or peers
Frequent anger, irritability, and/or rage
Difficulty falling or staying asleep
Lack of interest or pleasure in activities you once enjoyed
Feeling sad or down for weeks or months at a time
Feelings of helplessness/hopelessness
Guilt or anger at oneself for being unable to prevent the death of others; for actions or inactions; for perceived errors that may have resulted in harm or death; or for surviving when others died
Suicidal thoughts, feelings, or behaviors
Abuse of alcohol and/or other drugs

Self Care and Tips to Facilitate Transition

Allow yourself time and space to navigate this transition; gradually assume more responsibilities over time
Prepare for questions about your service by practicing responses in advance
Allow yourself time to grieve for and honor those who did not make it back
Maintain a basic self-care regiment (exercise, sleep, nutrition)
Try relaxation, deep breathing, meditation, or mindfulness techniques
Limit use of alcohol and other drugs
Reestablish relationships and renegotiate roles with family members; seek out family or friends for support
Talk to other veterans, visit the Veterans Center, and/or join a Student Veterans Association
Find ways to connect with your values, passions or hobbies
Connect with a mentor, spiritual or religious advisor, counselor, or mental health professional
Distract yourself—watch TV, a movie, read a non-academic book
Take advantage of online tools and cell phone apps that may provide coping resources
Find study partners
Develop good academic habits

Resources for Student Veterans

Community Resources

Martinez VA Outpatient Clinic: 150 Muir Rd., Martinez; (925) 372-2000

Solano County Veterans Services: 675 Texas St., Suite 4700, Fairfield; (707) 784-6590

Department of Defense - Self Helpline: 1-877-995-2547 (24/7)

Coaching into Care: Support "coaching" for family members concerned about their Veteran; 1-888-823-7458

Oakland Vet Center: 510-763-3904

Veterans Crisis Line: 1-800-273-8255 (press 1); Text 838255 for support 24/7

Headstrong - unlimited, no-cost, private psychotherapy for veterans.

Online Resources by Topic

From the US Department of Veteran Affairs

United States Military Organizations

Other Resources - Organizations and Programs

Air Force Aid Society: "The Air Force Aid Society (AFAS) is the official charity of the United States Air Force incorporated in 1942 as a non-profit organization whose mission is to help relieve financial distress of Air Force members and their families and to assist them in financing their higher education goals."

American Red Cross: Among its services: "Using the latest in computer and telecommunications technology, the Red Cross allows military members stationed all over the world to send messages to loved ones back home during an emergency or other important events. These communications are delivered around-the-clock, seven days a week, 365 days a year." In addition: "Red Cross Armed Forces Emergency Services personnel serve in nearly 1,000 chapters in the United States, on 109 military installations around the world and alongside our troops in Saudi Arabia, Kuwait, Kosovo and Afghanistan."

Assisted Living Today: Assisted Living Today (ALT) is a free resource for families, providing everything from in-depth product reviews to expert advice.

Books for Soldiers: This service enables anyone who visits the site to fill a request from deployed military personnel for books, DVDs, CDs, video games, and relief supplies. The site emphasizes: "The DoD has discontinued the 'To Any Soldier' program, which was a program where you could address a package 'To Any Soldier' and it would be sent to a random soldier. All packages must be REQUESTED by the troop and this is why we built the site. Soldiers, airmen, Marines, sailors, and Coast Guardsmen give us their address and we send them a package. No more blind drops. Everything is requested by the troop per DoD guidelines." It also states: "Keep in mind, troops are deployed all over the world. We have more than a million troops and only 300,000 are in the Gulf. Books For Soldiers accepts requests for those stationed all over the world."

Federal Benefits for Veterans and Dependents - 2012 Edition: This online guide from the Department of Veteran Affairs informs veterans and their dependents of the variety of federal benefits available.

Fisher House: "Supporting America's military in their time of need, we provide "a home away from home" that enables family members to be close to a loved one at the most stressful time -- during hospitalization for an illness, disease or injury."

G.I. Bill web site: This V.A. web site provides comprehensive information about the G.I. Bill. "You can now search for approved programs of education on our website. You can search for approved programs at colleges, non-college degree granting institutions, licensing & certification granting providers, and national testing providers."

Give An Hour: "dedicated to meeting the mental health needs of the troops and families affected by the ongoing conflicts in Iraq and Afghanistan. We provide counseling to individuals, couples and families, and children and adolescents. We offer treatment for anxiety, depression, substance abuse, post-traumatic stress disorder, traumatic brain injuries, sexual health and intimacy concerns, and loss and grieving.... The mental health professionals who join us are giving an hour of their time each week to provide free mental health services to military personnel and their families."

Legal Information & Resources for Military Personnel and their Families: The Judge Advocate General's Corps provides online legal information and resources in such areas as family matters, financial issues (including taxes), insurance, immigration, housing (including landlord-tenant issues), estates, the Soldiers and Sailors Civil Relief Act, and consumer and contract issues.

Coming Home Project: "The Coming Home Project is a non-profit organization devoted to providing compassionate care, support and stress management tools for Iraq and Afghanistan veterans and their families. We are a group of veterans, psychotherapists and interfaith leaders committed to helping transform the wounds of war. We help veterans and family members rebuild the connectivity of mind, heart, body and spirit that combat trauma can unravel; renew their relationships with loved ones; and create new support networks.... The Coming Home Project offers a range of free services: workshops and retreats; psychological counseling; training for care providers; and community forums. Our programs address the mental, emotional, spiritual and relationship challenges faced by veterans and families before, during and after deployment."

Military Spouse Career Center: A site that helps military spouses find jobs.

National Center for PTSD: The mission of this program, which is within the Department of Veteran Affairs, is "to advance the clinical care and social welfare of America's veterans through research, education, and training in the science, diagnosis, and treatment of PTSD and stress-related disorders."

National Coalition for Homeless Veterans: "The National Coalition for Homeless Veterans (NCHV)...is the resource and technical assistance center for a national network of community-based service providers and local, state and federal agencies that provide emergency and supportive housing, food, health services, job training and placement assistance, legal aid and case management support for hundreds of thousands of homeless veterans each year."

National Military Family Association: Among this organization's primary purposes is "to educate military families concerning their rights, benefits and services available to them and to inform them regarding the issues that affect their lives."

National Personnel Records Center--Military Personnel Records: "This site is provided for those seeking information regarding military personnel, health and medical records stored at NPRC (MPR). If you are a veteran or next-of-kin of a deceased veteran, you may now use vetrecs.archives.gov to order a copy of your military records. For all others, your request is best made using a Standard Form 180. It includes complete instructions for preparing and submitting requests."

Operation Family Fund: This program provides "financial grants for immediate or long-term needs to the Families of soldiers who have been killed or severely disabled as part of the world wide war on terrorism."

Project Welcome Home Troops: This project "aims to address the intense distress some returning veterans experience.... A resilience-building program specifically designed to address the needs of returning combat veterans."

Returning Veterans Project: Their website notes that "Returning Veterans Project is a nonprofit organization comprised of politically unaffiliated and independent health care practitioners who offer free and confidential services to returning veterans and service members of the current Iraq and Afghanistan campaigns and their families. Services are available in Oregon and Southwest Washington."

Soldiers Project: "The Soldiers Project is a private, non-profit, independent group of volunteer licensed mental health professionals including psychiatrists, psychologists, social workers, registered nurses and marriage and family therapists. We provide free counseling and support to military service members who have served or who expect to serve in the Iraq and/or Afghanistan conflicts and to veterans of those conflicts. We see active duty as well as members of activated Reserve or Guard units. In addition, our services are available to the families and other loved ones of service members. We provide help to service members and families struggling with issues related to the overwhelming trauma of war including the cycle from pre-deployment to deployment to homecoming and re-entry to civilian life. Our services are readily accessible and entirely free of charge. We do not report to any government agency."

Tragedy Assistance Program for Survivors: "a national non-profit organization made up of, and providing services to, all those who have lost a loved one while serving in the Armed Forces. The heart of TAPS is our national military survivor peer support network. We also offer grief counseling referral, case worker assistance and crisis information, all available to help families and military personnel cope and recover. We provide these services 24 hours a day free of charge."

Veterans Law Library: "A Comprehensive Collection of Materials Relating to the Veterans Benefits Adjudication Process."

Warrior Canine Connection: This program "serves four vital military missions: (1) Provide Service Members and Veterans with PTSD and Traumatic Brain Injury (TBI) the opportunity to be part of a critical military-support mission helping fellow Wounded Warriors. (2) Offer a safe, effective, and inexpensive non-pharmaceutical therapeutic intervention for the treatment of PTSD. (3) Provide highly skilled service dogs that will provide years of mobility and social support to Veterans with disabilities. (4) Strengthen the bonds and relieve stress in military families."

First Generation Students

Who Is a First Generation College Student?

First Generation College Students are a large and diverse population who face a unique set of circumstances that can impact their educational experience at college. It includes students for whom one or both parents either never attended or did not complete college. First Generation College Students are:

More likely to be students of color, immigrants, from a lower socioeconomic background and/or speak English as a second (or third) language
More likely to be older than a traditional aged college student (18-22)
More likely to attend college part time
More likely to have traits of resiliency, self-efficacy, high levels of responsibility and high levels of conscientiousness

First Generation College Students often manage competing demands of home and school life and may feel pressure to excel as the first person in their family to attend college. It may be difficult to relate to other students who do not come from a similar background, and many first generation college students feel out of place (i.e., “impostor syndrome”).

Information For Parents And Families of First Generation College Students

One of the most helpful things you can do to help your loved one succeed in college is provide support! Even if you did not complete college, there are many other ways you can be supportive and model the skills it takes to succeed even when something is difficult. Consider some of the following activities:

Attend Cal Maritime Day and orientation opportunities to become knowledgeable about the resources/services available to your student. Parent and family support is essential in your student’s academic success!
Remind your student that it is okay to ask for help. Encourage them to become acquainted with the resources on campus.
Remind yourself that pursuing higher education does not mean that students will lose the values they were raised with.
Be compassionate with your student! Remember that they may not be able to come home as often or contribute to the family the same way they did before. School is a full time job!
Learn about the college process and what to expect.
Be patient with yourselves and one another, especially since this is a learning experience for everyone (both you and your student) – you will all be learning about this transition process together!
Listen to your student. By providing them with emotional support, you are contributing towards their success.
Allow your student the freedom to explore their interests, including their major and career of choice.
Remind your student that no one is perfect and that making mistakes can be valuable life lessons. If your student has a difficult course or semester, there are many resources on campus to help. They can still successfully graduate college with appropriate support.
Emphasize the importance of self-care. Self-care is important in maintaining a healthy balance in their daily lives and essential in preventing burnout.

Sexual Assault

Cal Maritime has many available resources if you have experienced a sexual assault or any other type of sexual abuse. Whether the event(s) occurred before you were a student or since you have come to campus, on or off campus, we are here to help. Please reach out to any of the following resources at any time:

Organization/Department	Services Offered	Contact Info	Who They Report To
Madeline Hamill (she/her) CSUM Confidential Campus Advocate Community Educator WEAVE™ mhamill@weaveinc.org WEAVE@csum.edu	CONFIDENTIAL state certified rape crisis and domestic violence counselor advocate Accompaniment to Title IX and or Police hearings and investigations Resources and Information Provide referrals as needed	Office:(707) 724-9606 24 Hour Support& Information Line:916.920.2952	No one, Supervised by WEAVE and CAPS
SafeQuest Solano	CONFIDENTIAL state certified rape crisis and domestic violence counselors/Advocates Provide referrals as needed	707-422-7345 (9-5, M-F) 866-487-7233 (24/7 crisis line)	No one
Counseling and Psychological Services (CAPS)	CONFIDENTIAL mental health counseling  Information about resources, referrals, and rights Outreach workshops, trainings, and presentations	707-654-1170	No one
Campus Title IX Coordinator Email: kanderson@csum.edu	Report any sexual assault involving a member of the Cal Maritime community (as student, staff, faculty) Discuss other options/referrals available	707-654-1460	No one
Deputy Title IX Coordinators:	Report any sexual assault involving a member of the Cal Maritime community (as student, staff, faculty) Discuss other options/referrals available		Title IX Coordinator
Student Health Services	STI screening and referral Medical evaluation Consultation and referral for SART exams Medication (if necessary for sleep, anxiety, etc.)	707-654-1170	Medical Providers are a confidential source
Sutter Solano Medical Center, Vallejo 300 Hospital Drive	Medical care – primary and emergency SART exams or referrals	707-554-4444	Vallejo Police Department
Kaiser Permanente Vallejo Medical Center 975 Sereno Drive	Medical care – primary and emergency SART exams or referrals	707-651-1000	Vallejo Police Department
Cal Maritime Police Services	File a report	911	No one

* Campus Security Authorities (including, but not limited to, campus police, individuals with responsibility for campus security, and officials responsible for student activities such as student housing, student discipline, campus judicial proceedings, and most faculty and staff members who work directly with students) are required to report cases of sexual assault, domestic violence, and stalking to Cal Maritime Police Services or the Title IX Office, who may report these cases to the Vallejo Police Department . Students are not required to speak with officers.

What Should I Do If I Experience Sexual Assault, an Episode of Interpersonal Violence, or Stalking?

Get to a safe place. This can include going to your dorm room/apartment, a friend’s house, your car, the police station, a hospital/medical clinic, etc.
Consider talking to someone you trust. This can be a friend, roommate, resident assistant, instructor, counselor, or any of the resources listed here.
Consider getting medical attention (as applicable). A medical provider can provide treatment for any physical injuries and can also provide emergency contraception and testing/treatment for STIs. You can also consider requesting a SART exam. These are forensic exams that are conducted by a trained medical professional for the purpose of providing medical care and collecting and preserving evidence of a sexual assault. Even if you are unsure if you want to report the assault, getting a SART exam allows you to preserve evidence until you make this decision. Due to the nature of evidence collection in these situations, exams must be performed within 3 days of the assault. If you are considering a SART exam, avoid changing clothes, showering, washing, brushing your teeth, urinating, etc., as these activities can destroy evidence. SART exams are provided free of charge at area hospitals.
Remember that the assault, episode of interpersonal violence, or stalking was not your fault. It is common for people who experience these types of trauma to wonder what they could have done to prevent it, especially as this may give them the illusion of having some kind of control over it; however, it is important to keep in mind that the perpetrator is the one who choose to act in a violent way, and thus is the only one responsible for their actions.
Remember that your reactions to the trauma are understandable based on your individual experiences. Speaking with a professional who is trained in the treatment of trauma can help to provide additional perspectives on why you are having specific reactions, especially if those reactions are confusing or upsetting.
Take time to take care of yourself. It can be tempting to try to push the trauma out of your mind and pretend that it didn’t happen. While it can be helpful to find ways of distracting yourself in the short term, it can become problematic if trying to avoid thinking about the trauma becomes your main coping mechanism. Engage in activities that you enjoy or that make you feel better, even if for brief amounts of time. This can include engaging in an enjoyable activity, getting coffee with a friend, etc.
Consider reaching out for professional psychological assistance. Even when a survivor has friends and family who are supportive, talking with a professional who is trained in the treatment of trauma can help to facilitate healing.

How Can I Help Prevent Sexual Assault?

Contrary to what many people believe, sexual assault is not about sex. It is about one person wanting to have power and control over another and can happen to anyone.

Below are some tips that everyone can use:

Learn the facts about sexual violence. Know that sexual violence does not only include rape, but also unwanted touching/grabbing/kissing, verbal harassment (e.g., “cat-calls”), photographing sex acts without the person’s permission (or sharing the photos without permission), etc.
Do or say something. Speaking up shows that you think the issue of sexual violence is an important one to address, and that you are a safe person for survivors to talk to. Doing nothing or remaining silent when sexual assault is discussed causes perpetrators to assume that you are complicit in their behavior, and survivors to assume that you either don’t believe them or think what happened to them “isn’t really a big deal.”
Challenge sexist language. Because language shapes perception and perception shapes how we act, changing language is a powerful tool to help change a culture that supports or is complicit with sexual violence.
Challenge traditional gender norms. In a traditional binary gender system, men often feel pressured to fit into a narrow box of what it means to “be a man” (e.g., don’t cry, don’t show weakness, don’t ever ask for help, etc.) while women are often pressured to not speak up too much or advocate for themselves. These narrow definitions of gender harm everyone by restricting all people from fully experiencing their emotions, interests and behaviors in a manner that is healthy for them.
Support gender and sexuality equality. While sexual violence can impact anyone, it overwhelmingly affects women and people in the LGBTQ+ community. Supporting gender and sexuality equality also means that you object to violence targeted toward members of these groups.
Support survivors. See “What should I do if someone I know experiences a trauma?” for additional information on how to do this.
Hold perpetrators of sexual assault accountable. Most perpetrators deny that they did anything wrong and rely on a “system of silence” that discourages and intimidates survivors from reporting and getting support. While perpetrators may claim that they are being falsely accused, research indicates this is actually relatively rare. It is much more common for survivors not to report.
If you have ever participated in sexual violence, get help. There are programs that are specifically designed to assist people who have perpetrated violence to change their behaviors. See the following for more information:

Men Stopping Violence

STOP IT NOW FAQs

ATSA

Community Sexual Assault Resources

SafeQuest Solano CALL 24/7 866-487-7233 Crisis Line

In case of EMERGENCY, please immediately call 911. If you believe you have been a victim of domestic violence or sexual assault, please call the 24 hour hotline at 1-866-4-UR-SAFE.

National Sexual Assault Hotline
Crisis Hotline: 1-800-656-HOPE (4673)
www.rainn.org

The Hotline provides live, secure, anonymous crisis support for victims of sexual assault, their friends, and families. They will help to connect you to your local rape crisis center, which provides free individual and group support sessions and other services. You can always reach your local rape crisis center directly by calling the National Sexual Assault Hotline at 1.800.656.HOPE.

Solano & Napa SANE/SART
Phone: 707-255-NEWS (6397) Domestic Violence and Sexual Abuse hotline

Solano & Napa SANE/SART is a team of professionals and nurses trained to work with sexual assault victims. They provide crisis support to victims during their forensic medical exams at local hospitals throughout Solano and Napa county.

California Coalition Aganist Sexual Assault
Phone: 916-446-2520
www.calcasa.org

The California Coalition Against Sexual Assault provides leadership, vision and resources to rape crisis centers, individuals and other entities committed to ending sexual violence. CALCASA is the only statewide organization in California whose sole purpose is to promote public policy, advocacy, training and technical assistance on the issue of sexual assault.

Trauma

WHAT IS PSYCHOLOGICAL TRAUMA?

Psychological trauma is defined as exposure to an event or series or events that involve actual or perceived threat to life, bodily integrity, or sanity, and/or that overwhelms a person’s ability to cope. Exposure to a trauma can be direct (e.g., experiencing a sexual assault), witnessed (e.g., witnessing a car accident), indirect (e.g., learning about a traumatic event that happened to a close family member, friend, or other loved one), or repeated and indirect (e.g., crime scene investigators who are repeatedly exposed to gruesome or violent deaths). Trauma can be a one-time event (e.g., a car accident, single episode of sexual assault, witnessing the near-drowning of a loved one) or ongoing (e.g., being exposed to ongoing interpersonal violence, growing up in a violent and dangerous neighborhood, experiencing ongoing discrimination and oppression related to one’s race, gender, or sexual orientation).

WHAT CAUSES PSYCHOLOGICAL TRAUMA?

Trauma can be caused by a variety of different factors. Below are some common situations that can cause psychological trauma. It is important to keep in mind that not everyone who experiences one of these situations will develop a traumatic reaction, and that there are other types of trauma that may not be included on this list.

Physical abuse/assault: deliberate use of physical force with the potential to cause physical harm. Types of physical abuse/assault include hitting, punching, slapping, kicking, scratching, biting, etc.
Sexual abuse/assault: any unwanted sexual activity, including unwanted touching, groping, kissing, penetration, etc. Sexual abuse/assault also refers to any type of sexual activity that occurs when a person is incapacitated or otherwise unable to give consent (e.g., in the event of a person being asleep or inebriated due to alcohol). Sexual abuse/assault occurs to people of all demographics and lifestyles, although tend to be more common among people with less social power (e.g., children, women, people with disabilities) over whom a perpetrator is attempting to exert control.
Domestic violence/Interpersonal violence: physical, sexual, or emotional abuse that occurs within the home and/or an intimate relationship. The abuse may be directed at the perpetrator’s children, spouse, partner, or parent. Domestic violence happens within families of all ethnic backgrounds and between both heterosexual and LGBTQ+ couples.
Stalking: a pattern of behavior that creates fear in the victim. This can include following a person, repeatedly calling, texting, or emailing, or harassing online. The majority of victims are stalked by someone they know.
Emotional abuse: verbal assault, humiliation, intimidation, isolation, or other actions that are used to diminish a person’s dignity or self-worth.
Accidents:unintentional incidents that often cause injury.
Medical trauma: adverse psychological reactions a person has to pain or invasive medical procedures related to an injury or serious illness.
Systematic oppression/discrimination: institutionalized mistreatment of a group of people based on their social identity, including discrimination based on race, gender, sexual orientation, immigration status, etc.
Community violence: aggression that occurs within a person’s neighborhood or immediate surrounding community. People who grow up in communities with extensive violence may remain hypervigilant even after they leave that community.
War zone/refugee trauma: includes exposure to war, political violence, and/or torture, and may involve a person being displaced from their home as a result. In addition to the trauma of experiencing/witnessing violence and needing to leave one’s home, this type of trauma may be exacerbated by the discrimination that a person may experience within the host country or region.

WHAT ARE COMMON REACTIONS TO TRAUMA?

Reactions to trauma are highly subjective and no two people have the exact same response. Your reaction to trauma is based on a combination of your past experiences (including experiences with other traumas), individual biology, current coping mechanisms, and social factors (including how others respond to the specific trauma that you experienced). Some common reactions include:

Shock
Disbelief
Denial
Anger
Shame
Embarrassment
Depression
Self-blame
Feelings of revenge
Hypervigilence (feeling very alert to any danger that could be around you)
Exaggerated startle response (feeling anxious or jumping at loud noises)
Flashbacks (feeling like you are going through the trauma again)
Avoidance of situations that remind you of the original trauma

Sometimes reactions to trauma may be immediate or occur very soon after the traumatic event. At other times, the reactions may be delayed or the person may become aware of them weeks, months, or even years later. This is especially likely if the trauma is ongoing, because a person who is in a chronically traumatic situation may be so focused on getting through the situation that they are not able to notice or understand that their thoughts, feelings, and behaviors are related to the trauma.

HOW DOES TRAUMA IMPACT BRAIN FUNCTIONING?

When a traumatic event happens, the brain sends information out to a network of structures to signal that something threatening is happening, and this then allows your body to react automatically in order to survive. Sometimes this network can cause trauma survivors to act in ways that they did not think they would or that they do not understand. Many trauma survivors (or even the professionals who are trained to help them) do not understand the way that the brain reacts to trauma, which can cause both the survivor and others to “blame the victim” for what happened and for how they responded. Some reactions can include:

Fight, flight or freeze (“tonic immobility”) response
Difficulty thinking rationally (because the body is using its resources to survive)
Temporary blocking of physical or emotional pain (some people show few emotions or speak in a monotone voice after a trauma)
Difficulty remembering the trauma, only remembering “bits and pieces” or having “fuzzy” memories

WHAT SHOULD I DO IF I EXPERIENCE A TRAUMA?

Your safety is of primary importance. If you are not there already, get to a safe place. This can include going to your dorm room/apartment, a friend’s house, your car, the police station, a hospital/medical clinic, etc. If you are not currently in immediate danger, do whatever you need to do in order to feel safer. This can include locking your doors, wrapping yourself in a blanket, calling someone who can be supportive, etc.
If the trauma you experience resulted in physical injuries, consider getting medical attention. You can have a friend, family member, or victims’ advocate accompany you. (See “What Should I Do If I Experience a Sexual Assault, Episode of Interpersonal Violence, or Stalking?” for additional information.)
If the trauma you experienced involved a crime or violation of the Student Code of Conduct, consider reporting the crime to the police, Title IX, or as a conduct violation. You can have a friend, family member, or victims’ advocate accompany you.
Take time to take care of yourself. It can be tempting to try to push the trauma out of your mind and pretend that it didn’t happen. While it can be helpful to find ways of distracting yourself in the short term, it can become problematic if trying to avoid thinking about the trauma becomes your main coping mechanism. Engage in activities that you enjoy or that make you feel better, even if for brief amounts of time. This can include engaging in an enjoyable activity, getting coffee with a friend, etc.
Consider getting professional psychological assistance. Even when a survivor has friends and family who are supportive of them, talking with a professional who is trained in the treatment of trauma can help to facilitate healing. Speaking with a professional who is trained in the treatment of trauma can help to provide additional perspectives on why you are having specific reactions, especially if those reactions are confusing or upsetting.

WHAT SHOULD I DO IF SOMEONE I KNOW EXPERIENCES A TRAUMA?

When someone you know experiences a trauma, it is common to feel shocked, confused, angry, worried, helpless, and unsure of what to do. While every episode of trauma is unique, many people who experience trauma report that the responses they receive from others significantly impacted their healing process. Below are guidelines to assist you in supporting someone who has experienced a trauma.

Believe them. Certain traumas that people experience can be difficult to comprehend, particularly if you have not experienced something like this personally. However, survivors of trauma are often acutely sensitive to indications that others do not believe them. This can cause them to shut down and avoid seeking treatment, which in turn can intensify the symptoms of trauma.
Avoid asking questions about the actual trauma. This can be difficult, especially if we are not sure what to say or do. However, asking a lot of questions can cause someone to feel that they have to re-live the trauma. Allow the person to talk about the trauma if they want to, but allow them to do it at their own pace.
Ask the trauma survivor what they need at this moment. Asking the survivor what they need shows them that you care, and also allows them to have some control over the situation.
Listen, or simply sit quietly. People who experience trauma may want to talk about their experience, in which case it is often most helpful to provide validation and support. Even when survivors of trauma don’t want to talk about their experience, they often report that it is helpful to just be with someone. Don’t feel that you have to come up with something to say in these situations; it can be helpful for a trauma survivor just to know that you are there for them.
Offer referrals, but avoid telling trauma survivors what they “should” do. Trauma survivors often report that one of the most difficult aspects of the trauma was feeling powerless. In these situations, survivors often need to reestablish control over their lives, which includes making their own decisions (about seeking treatment, reporting, getting academic assistance, etc.). However, if you are concerned that a person is in immediate danger of harming themselves or someone else, please contact 911 or the Student Health Center after hours support line, 707-654-1170 (option 1).
Become more knowledgeable about trauma and traumatic stress. This can include reading books, article, or websites, or consulting with a professional. Knowing more about what the survivor is going through might allow you to feel more confident in providing support to them. CAPS is available to consult with parents, friends, partners, roommates, etc. on these issues.
Take care of yourself and seek out your own support. Providing support to someone you care about who has experienced a traumatic event can be draining. It is important to make sure that you are getting your own physical and emotional needs met in order to best assist the survivor.

Relationship Violence

What is relationship violence?

Relationship violence is the physical and/or psychological harm that occurs between current or former intimate partners. It includes all acts of violence within the context of family or intimate relationships. Within the United States a woman is beaten every 15 seconds. Relationship violence is, in fact, the leading cause of injury to women in this country. Men are also sometimes the victims of intimate partner violence.

Relationship violence is not confined to any one socioeconomic, ethnic, religious, racial, or age group. It knows no geographic or educational boundary. The extent of relationship violence is difficult to obtain because of underreporting. Common forms of relationship abuse are:

Physical Abuse - slapping, shoving, choking, biting, pushing, entrapment, punching, beating, kicking, and pulling hair.

Isolation - controlling what they do, who they talk to, where they go, denying access to car, and removal of support system

Threats - making and/or carrying out threats to hurt them physically or emotionally, threatening to commit suicide

Sexual Abuse - forced penetration, rape by intoxication, making someone too afraid to say "yes" or "no" regarding any sexual activity, pressure to have sex (especially unsafe sex)

Emotional/Mental/Verbal Abuse - putting them down, name-calling, making them think they are crazy, playing mind games, stonewalling

Economic Abuse - preventing them from getting a job, controlling access to money, using money to get what they wants, controlling possessions

Myth:

When a couple is having a relationship violence problem, it is just that they have a bad relationship. Often, poor communication is the problem.

Fact:

Bad relationships do not result in or cause relationship violence. The idea that bad relationships cause violence is one of the most common and dangerous misconceptions about relationship violence. First, it encourages all parties involved - including and especially the victim - to minimize the seriousness of the problem and focus their energies on "improving the relationship" in the false hope that this will stop the violence. It also allows the abuser to blame the bad relationship and the violence itself on the victim, rather than acknowledging his/her own responsibility.
More importantly, improving the relationship is not likely by itself to end the violence. Violence is learned behavior. Many couples have had bad relationships yet never become physically violent. Many batterers are violent in every one of their relationships, whether they consider them bad or good. The violent individual is the sole source and cause of the violence, and neither his/her partner nor their relationship should be held responsible.

Myth:

Most relationship violence incidents are caused by alcohol and drug abuse.

Fact:

Many people have alcohol and/or drug problems but are not violent. Similarly, many batterers are not substance abusers. How people behave when they are "under the influence" of alcohol and/or drugs depends on a complex combination of personal, social, physical and emotional factors. And like many other types of behavior, alcohol or drug-affected behavior patterns are culturally learned. It is often easier to blame an alcohol or drug abuse problem than to admit that you or your partner is violent even when sober. Episodes of problem drinking and incidents of relationship violence often occur separately and must be treated as two distinct issues. Neither alcoholism nor drugs can explain or excuse relationship violence.

Myth:

Most relationship violence occurs in lower class or minority communities.

Fact:

Relationship violence occurs at all levels of society, regardless of their social, economic, racial or cultural backgrounds.
Researchers and service providers have found, however, that economic and social factors can have a significant impact on how people respond to violent incidents and what kind of help they seek. Affluent people can usually afford private help - doctors, lawyers and counselors -- while people with fewer financial resources (i.e., those belonging to lower economic class or a minority group) tend to call the police or other public agencies. These agencies are often the only available source of statistics on relationship violence, and consequently, lower class and minority communities tend to be overrepresented in those figures, creating a distorted image of the problem.

Myth:

The victim did something to provoke the violence.

Fact:

No one deserves to be beaten, battered, threatened or in any way victimized by violence. Batterers will rarely admit that they are the cause of the problem. In fact, putting the blame for the violence on the victim is a way to manipulate the victim and other people. Batterers will tell the victim, "You made me mad" or "You made me jealous" or will try to shift the burden by saying "Everyone acts like that". Most victims try to placate and please their abusive partners in order to deescalate the violence. The batterer chooses to abuse, and bears full responsibility for the violence.

Myth:

Most batterers simply lose control during violent incidents and do not know what they are doing.

Fact:

If batterers were truly out of control, as many claim to be during violent incidents, there would be many more domestic violence homicides. In fact, many batterers do control their violence, abusing their victims in less visible places on their bodies, such as under the hairline or on the torso. Furthermore, researchers have found that relationship violence occurs in cycles (see below), and every episode is preceded by a predictable, repeated pattern of behavior and decisions made by the batterer.

Myth:

Relationship violence does not occur in same-sex relationships.

Fact:

A major barrier to recognizing abuse in same-sex couples is that domestic violence has traditionally been portrayed as a heterosexual issue with male perpetrators and female victims. A report by the National Coalition of Anti-Violence Projects found that one in four partners in same-sex relationships will experience relationship violence in his or her lifetime.

What are the signs of relationship violence?

If you believe you may be in an abusive relationship, here are some questions to ask yourself:

Have you ever been physically hurt, such as being kicked, pushed, choked or punched by your partner or ex-partner?
Has your partner ever used the threat of hurting you or people you care about to get you to do something?
Has your partner ever abused or injured your pets?
Has your partner ever destroyed your property?
Has your partner ever tried to keep you from seeing your family, friends, or from doing other things that are important to you?
Do you feel like you are being controlled or isolated by your partner? For instance, does your partner control your money, transportation, activities or social contacts?
Have you ever been forced by your partner to have sex when you did not want to or to have unsafe sex?
Is your partner jealous and always questioning whether you are faithful?
Does your partner regularly insult you or blame you for things that you cannot control?
Are you afraid of your partner?

If you believe that you may be an abusive partner, here are some questions to ask yourself:

Do you feel jealous often? Are you jealous of other people in your partner’s life?
Do you often question her/him about her/his whereabouts, phone calls or conversations?
Do you feel you have the right to tell your partner what to do, who to talk to, where to go, what to wear?
Do you have difficulty controlling your anger in front of your partner? For instance, have you broken, punched, or thrown things around when you are angry?
Do you blame others for your problems or feelings?
Have you grabbed, pushed, kicked, or put your partner down with offensive language?
If you hurt your partner do you blame her/him?
Do you make excuses for your reactions?

There are signs of relationship violence that observers might see in a relative or friend who is in an abusive relationship.

Being prone to accidents or being repeatedly injured.
Having injuries that could not be caused unintentionally or that do not match the story of what happened to cause them.
Having injuries on many different parts of the body, such as the face, throat, neck, chest, abdomen or genitals.
Having bruises, burns or wounds that are shaped like teeth, hands, belts, cigarette tips or that look like the injured person has a glove or sock on (from having a hand or foot placed in boiling water).
Having wounds in various states of healing.
Often seeking medical help or, conversely, waiting to seek or not seeking medical help even for serious injuries.
Showing signs of depression.
Using alcohol or other drugs.
Attempting suicide.

What are the health effects of relationship violence?

The effects of relationship violence can be far-reaching and longstanding. Besides the obvious physical injuries, relationship violence can lead to depression, anxiety, panic attacks, substance abuse and post-traumatic stress disorder. Abuse may also trigger suicide attempts or psychotic episodes.

If you know someone who is being abused, you can help.

Here are some tips:

Listen to them without judging
Help them to realize that what is happening is not normal
Help them to talk to trusted adults to get help
Help them to develop a safety plan
If they are able to break off the relationship, continue to be supportive once they are alone

If you are in an unhealthy relationship:

Talk to a counselor
Take a self defense class
Make a safety plan
Keep a support network of friends and family that you can talk to about the abuse
Document the abuse. When possible take pictures of bruises, scratches, etc.
Make sure your residence is safe
Make sure that anyone else who may be affected by the abuse knows about the violence (e.g., parents, employer, school, etc.).

If you have a friend who is abusive:

Help you friend to focus on how their behavior makes other people feel
Talk to them about the serious effects of their on their partner
Make it clear that they are responsible for their behavior
Express that you think non-violent behavior is okay

For further information and resources:

To report an assault:

Cal Maritime Police Services - dial 911

Critical Incident Reporting - forms and options

For confidential counseling:

Cal Maritime CAPS - 707-654-1170

Community Resources

SafeQuest Solano

WEAVE

Bay Area Legal Aid

Alcohol and Other Drugs

Cal Maritime CAPS offers professional counseling for students with alcohol, marijuana, and other drug concerns. Many students find that choices related to alcohol and other drug use are a challenging part of their college experience. Some of the concerns students may have are difficulty with control of alcohol or other drug use, as well as emotional, relational, legal or academic problems related to substance use.

Services

Free, confidential, brief individual counseling services. Individual assessment and feedback. Guidance in reducing or eliminating alcohol or drug use based on your goals. Assistance with academic, emotional and personal issues. Off campus referral and resource information when appropriate.

Off-Campus Addiction and Substance Use Agencies

Online AA Groups (AA groups in various formats for various specialty populations)

Alcohol and Drug Treatment Programs in Solano County

MedMark Treatment Centers (treatment and detox)
1628 Broadway Street, Suite B
Vallejo, CA 94590
707.649.8300

Relaxation for Mental Health

Tips for Using Relaxation Exercises

Try many different types of relaxation exercises to find the kind that you like the best. Try to practice whichever exercise you prefer at least once or twice a day. Expect your ability to relax to improve as you continue practicing, and expect to practice two or three weeks before you become genuinely proficient.

For best results, try to avoid eating or engaging in strenuous physical activities right before practicing relaxation exercises.

Make sure to get in a comfortable position before trying to relax. Try to lie on a bed or mat, or sit in a comfortable chair.

Adopt a calm, accepting attitude towards your practice. Don't worry about how well you're doing or about possible interruptions. Instead, know that with repetition your ability to relax will grow.

When you are ready, close your eyes, begin listening to the recording, and follow the directions. As you complete the exercise, you can expect your mind to wander a bit—when this happens you can simply re-direct your focus back to the recording.

As you become skilled with relaxation exercises, try applying them to specific situations, like tests, difficult social situations, job interviews, insomnia, and so forth.

Guided Meditation: Leaves on a River

Guided Meditation: AGE Technique

Guided Meditation: Breathing Space

Guided Meditation: Acceptance for Understanding

Guided Meditation: Acceptance of Pain & Struggling

How Relaxation Exercises Can Help

There are many benefits to being able to induce the "relaxation response" in your own body. Practicing relaxation techniques can reduce mental health symptoms by:

Lowering blood pressure
Slowing your breathing rate
Increasing blood flow to major muscles
Reducing muscle tension and chronic pain
Improving concentration
Reducing anger and frustration and improving mood

Additional Resources

The Relaxation and Stress Reduction Workbook (5th edition), by Davis, Eshelman, and McKay is a popular self-help book that provides a wide variety of sensible, straightforward, and effective strategies for addressing everyday stress.

The Anxiety and Phobia Workbook (4th edition), by Bourne, is an important book for anyone struggling with anxiety. This book is packed with self-help exercises and guidelines for overcoming anxiety and stress.

Grief and Loss

It is common for people to experience a range of emotions and responses when someone they care about dies. The following are common responses, which may present differently from person to person:

· Disbelief and shock

· Fear and anxiety about the future

· Irritability and anger

· Sadness and depression

· Over or under-eating

· Difficulty making decisions

· Crying for “no apparent reason”

· Headaches and stomach problems

· Difficulty sleeping

· Excessive alcohol or drug use

· Worsening of pre-existing medical conditions

Most of these reactions, while distressing, are healthy responses to the situation and will resolve themselves in time.

On-Time Deaths vs. Sudden, Traumatic Loss

On-time losses are deaths that are expected, such as the loss of an elderly parent or grandparent due to natural causes. These types of deaths can be very painful and include strong feelings of grief, loss, and longing for the person who passed away. Sudden, traumatic loss occurs when a loved one dies unexpectedly, often in a violent manner (e.g., car accident, homicide, sudden illness, etc.). In general, research suggests that sudden, traumatic deaths are more likely to cause more severe psychiatric symptoms in the friends and family members of the lost loved one. This is due to a lack of warning about the event, exposure to the event, and the fear that the event could occur again. Because of the nature of the event, individuals are more likely to display symptoms of acute stress or post-traumatic stress disorder (e.g., flashbacks, hypervigilance, and intense distress to triggers).

When should I seek counseling?

If symptoms last for several weeks or significantly interfere with functioning, it could be helpful to speak with a professional. This may be especially true for someone who has experience a sudden, traumatic loss. However, even people who have experienced an expected loss and do not experience significant impairment in functioning may find it helpful to talk to someone about their loss.

Stress

What is Stress?

Stress may be understood as a basic human survival mechanism left over from our primordial roots when we could best respond to perceived dangers by either fighting or fleeing. In the modern world, we may experience stress through academic demands, busy schedules, traffic, bills, relationship conflicts, and changes occurring at home, at school or on the job. Stress can act as a helpful signal to raise our awareness of threat, but over time it may wear us down if we are unable to cope in healthy ways.

How is College Stressful?

During their college years students experience constant challenges and demands for adjustment and change. Along with academic pressures, students are seeking independence from their parents and responsibility for themselves, acceptance from their peers in a world of mixed values, and more intimate relationships.

When we experience stress, most of us rely on our support systems to help us cope with or resolve the situation. Most students attend college away from their family, hometown, friends, local hangouts, etc. Thus, they experience the developmental and academic stressors of college life at a time when they are separated from most of their support systems.

What are the Effects of Stress?

We experience the effects of stress physically, emotionally, behaviorally and mentally. Physically, the body reacts to threat with an increased adrenalin flow. Fatigue may develop, muscles become tensed, and heart rate and respiration are increased. Emotionally, you may experience anxiety, irritability, sadness and depression, or extreme happiness and exhilaration. Behaviorally, you may experience reduced physical coordination and control, sleeplessness, fidgeting, increased substance use or crying. Mentally, you may have a severe reduction in your ability to concentrate, store information in memory and solve problems. For example, "test anxiety" is related to the brain's reduced ability to process information while under severe stress. This can be of particular concern to college students.

Can I Completely Eliminate Stress?

Stress is a natural part of daily living and virtually impossible to eliminate completely. A major difference between more effective and less effective students is not the presence or absence of stress, but the ability to recognize stress when it occurs and to manage it.

Is All Stress Bad?

There are actually two forms of stress. Distress, the more familiar, is the chronic feeling of being overwhelmed, oppressed, and behind in your tasks. It is the pervasive sense of being taxed by life with little opening for relief. Eustress is the alternate form of stress that is actually beneficial. Eustress allows us to engage with the challenges in life that are meaningful and offset boredom. It can entail utilizing that adrenalin surge to lend the necessary energy for maximum productivity. What is perceived as negatively stressful for one person may be perceived as positively stressful for another.

Stress Management

You can't respond to stress if you do not realize that you are experiencing it, so check in with yourself--body, emotions, and mind-- on a regular basis.

Generate a list of current events or situations that produce stress in your life (i.e., moved to new location, work or school demands, balancing priorities, job promotion, relationship conflicts).

Brainstorm how you cope with stressful experiences. Assess if your present coping style is healthy (exercise, downtime for self-care, balancing work and play, time management) or unhealthy (alcohol or drug use, avoidance, procrastination, overeating).

Once you've identified your stressors and coping styles, you can begin to make changes to reduce stress and lower the impact of stressful situations in your life.

Incorporate some "downtime" into your daily routine.

going for walks
meeting with friends
reading for pleasure
listening to music
taking a bath
sitting by the ocean

Begin practicing relaxation techniques

meditation
guided imagery and visualization
deep breathing exercises
progressive muscle relaxation

Don't ignore your body

eat a well-balanced diet
exercise regularly
get adequate sleep each night
reduce caffeine intake
don't smoke (nicotine is a stimulant and can increase anxiety)

Take positive steps to change what you can

prioritize your time
break large demands into small, manageable parts
identify your needs and articulate them
prepare yourself when you know a stressful event is coming
acknowledge your thoughts and feelings concerning the stressors in your life
develop a support network to rely on in times of need
get involved in activities and relationships that are meaningful to you

Depression

SYMPTOMS OF DEPRESSION
PHYSICAL	MENTAL	PERSONAL	INTERPERSONAL
Loss of energy	Hopelessness	Feelings of Guilt	Social withdrawal
Persistent lethargy	Suicidal thoughts	Indecisiveness	Irritability
Unexplained pains	Prolonged sadness	Inability to enjoy former interests
Unexplained aches	Unexplained crying spells	Feelings of worthlessness
Significant appetite changes	Inability to concentrate
Significant changes in sleep patterns	Indifference
	Agitation
	Anxiety
	Pessimism

Facts About Depression

Depression strikes nearly 20 million Americans each year.
Two-thirds of people suffering from depression do not seek the necessary treatment.
The suicide rate is as high as 15% for people with untreated severe depression.
Treatment works. More than 80% of all people with clinical depression who receive proper treatment significantly improve their lives.
Screenings or self-assessments are often times the first step in getting help.

Additional Information

Campus Partnerships

We partner with everyone! Please find the information below to help you navigate campus resources:

The DEI Committee and the Inclusion Center

Education Opportunity Program (EOP)

The Gay Straight Alliance and other ASCMA Clubs

Peer Health Educators

Housing and Residential Life

University Advising

and others!

COVID-related Mental Health

Resources for students – on and off campus

These are unprecedented times with unique stressors. Whether you're on campus or at home this semester, you might need some extra support right now. Please reach out for help, and refer to the resources below for self-care tips and online support.Support from CAPS

Virtual and in-person appointments: Counseling and Psychological Services (CAPS) is providing counseling and consultation services virtually and in person. To schedule an appointment, call 707-654-1170 or contact your counselor.

CAPS Crisis/Drop-in hours: Monday-Friday 1400-1500