Self Help

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How do you know if you or somebody else is developing a problem with alcohol or other drugs? Usually no single sign identifies a problem drinker, but a continuation (repeated use in spite of negative consequences) or pattern of problems can indicate that the person is moving from mild abuse to moderate or serious abuse and getting closer to addiction.

Here is some information explaining responsible alcohol use, abuse and dependency.

• Drinking Habits, Indicators of Trouble with Drugs and/or Alcohol, and Warning Signs 

If you are concerned about the way you use alcohol, you may want to try the online self assessment (E-Checkup To Go) or get some feedback from a professional (see Chemical Health Consultation below).

Student Counseling offers drug and alcohol assessments with a licensed alcohol and drug counselor for assessment and treatment recommendations. If you would like to schedule a formal drug and alcohol assessment, you can contact Student Counseling at 320-589-6060 or [email protected].

All new students are provided with an online educational program from AliveTek. 

Features of the program include:

• The most current content available to address the challenges students face with alcohol.
• Activities that make students accountable for their decisions.
• Written by foremost authorities in student affairs and developed by in-house experts.
• Collaborative approach to customized resources and policies.
• Designed to reduce risk and promote a healthy and safe campus culture.
• Messaging that educates and challenges students to consider drinking in an informed manner.
• Customized and personalized to fit the needs of UMN Morris students.
• Live support with solution-focused mindsets.

Please email Student Counseling at [email protected] for access to this program. 

Find an AA Meeting or Substance Abuse and Dependence Treatment – access information about treatment programs around the country

Stress is the body’s response to any demand placed upon it. This response has both physical and psychological components.

• Feeling anxious
• Feeling irritable
• Being forgetful, difficulty concentrating
• Irritability
• Impulsiveness or Instability
• Boredom
• Fatigue
• Panic Attacks
• Low self esteem

• Insomnia
• Headaches
• Increased heart rate
• Grinding of Teeth
• Gastrointestinal Problems
• Dry Mouth
• Perspiration/sweaty hands
• Neck or Back aches
• Fatigue
• Nervous tics

• Increased use of Alcohol, Tobacco or Other Drugs
• Excessive TV Watching
• Sleep Disturbances
• Over or Under Eating
• Sexual Problems
• Crying
• Yelling, arguments
• Job or School Burnout
• Withdrawing from others

The sources of stress, called stressors, can be:

• Environmental (weather, indoor environment, noise, pollution, etc)
• Physiological (illness, injury, sleep disturbances, hangover, poor nutrition, etc.)
• Interpersonal (roommate conflicts, family demands, work responsibilities)
• Psychological (thoughts, beliefs, worries, changes in moods, etc.)
• Organizational (rules, bureaucracy, role expectations, etc)
• Financial (bills, unplanned expenses, tuition, etc.)
• Life Events (death of a loved one, moving, marriage, divorce of parents, etc.)
• Lifestyle choices (lack of sleep, poor nutrition, lack of exercise, poor time management, alcohol, tobacco and other drug use)

College is inherently stressful with its multiple transitions (new living arrangements, new relationships, new job, loss of previous friendships, etc.) and often new challenges (academic demands, career choices, time management, financial responsibilities, lifestyle choices, etc.).

While stress is often talked about in negative terms, a healthy or moderate level of stress motivates one to take action, develop new skills, and achieve optimal performance and fulfill one’s potential. Stress is not just part of college it is part of life; learning how to anticipate, recognize, and successfully manage stress is an important life skill—while unmanaged stress can lead to emotional, physical, and interpersonal problems.

Because stress is uniquely experienced by an individual there is no one magical strategy or single method to prescribe.  What might be effective for one person may be different for his or her roommate, friends or even identical twin!

• The first step to better stress management to be aware of at how and when you are experiencing stress (what are your symptoms of stress?).
• Step two is to identify sources of stress (what are the stressors in your life?).  For example, some people may notice the symptom; why am I grinding my teeth or why is my stomach so upset? Then identify the stressor – Oh, there is a big exam coming, I am really nervous about an interview or date.
• Step three is to develop a healthy strategy to manage the stressor or your stress response or both.  For example, if you are anxious about academics or big test, going to yoga classes and also practicing deep breathing can be helpful for relaxing, but these methods are not a replacement for developing time management or good study skills if they are they are real stressors. Or perhaps your anxiety requires looking at your expectations (do you have unrealistic expectations or perfectionism). Regular exercise has been determined to be beneficial for managing stress and anxiety.
• Step four is to evaluate if what you did worked! The best results are when you match the strategy with real stressor or cause.  Sometimes you need to practice a strategy before you see the benefits.

• Student Counseling
• The Wellness Center
• The Regional Fitness Center
• Intramural Sports and Recreation

The University of Minnesota Morris offers an online screening for depression, bipolar disorder, generalized anxiety, and post-traumatic stress. There is also a screening that gives feedback on alcohol consumption. For University of Minnesota Morris students, these screenings are free and can be taken anonymously. These screenings are provided so that you may find out—in a few minutes—whether or not a professional consultation would be helpful to you. If your score suggests you are likely to need assistance, please call to make an appointment at Student Counseling (320-589-6060).

• Online screening assessment for mental health issues
• Email Student Counseling for access to Alcohol EDU

Students experiencing Stress, Depression or Social Anxiety now have access to online CBT programs through Learn to Live. The programs are confidential, flexible, and available at no cost to students. Most programs are eight lessons long and include helpful resources and tools. Additionally, students can take an assessment and receive personalized results. Student Services Fee-paying students can visit Learn to Live and enter code “UMN” for access.

Learn to Live is a free and confidential online self-help mental health resource available for all University of Minnesota Morris (UMM) students. Online therapy has been found to “be at least as effective as (face-to-face) Cognitive Behavioral Group Therapy (learntolive, 2020).” However, it does not substitute in person, face-to-face counseling.

Cognitive Behavioral Therapy (CBT) was founded by psychiatrist Aaron Beck in the 1960s (Psychology Today, 2020). Hundreds of studies have shown CBT to be far more helpful than a variety of other supportive therapies. CBT, “focuses on modifying dysfunctional emotions, behaviors, and thoughts by interrogating and uprooting negative or irrational beliefs. CBT is considered a ‘solutions-orientated’ form of talk therapy, CBT rests on the idea that thoughts and perceptions influence behavior (Psychology Today, 2020)”.
Evidence suggests CBT is, “appropriate for people of all ages, including children, adolescents and adults. Evidence has mounted that CBT can address numerous conditions, such as major depressive disorder, anxiety disorders, post-traumatic stress disorder, eating disorders, obsessive compulsive disorders and many others (Psychology Today, 2020)”.

To log on and to utilize the Learn to Live Program:

1. Visit Learn to Live
2. Access Code: UMN
3. Next, you will be asked to complete an assessment piece that is six sections long for a total of fifty-six questions.
4. After completing the assessment portion, you will be provided with the best treatment options geared towards alleviating your stressors.
5. You can then “Enroll” in the different modules that best fit your current needs by providing your email address and creating a password.

• Your assessment is free and confidential.
• You will be able to complete your modules as frequently or infrequently as you would like.
• You will only be able to access your account for free while you are a student at the University of Minnesota Morris.