The Cornell Quaranzine
Sign up to receive our Cornell Quaranzine newsletter to get weekly well-being tips and inspiration delivered to your inbox.
Study breaks & stress-busters
Research shows that taking purposeful breaks from studying to refresh your brain and body increases your energy, productivity, and ability to focus. Find ideas for study breaks and stress-busters.
We are living through unprecedented times, and college students are being uniquely impacted by our global pandemic. In addition to the normal pressures and challenges students often face, you might also be experiencing a myriad of emotions related to COVID-19 and the resulting changes to your college experience – including anxiety, grief, disappointment, or isolation. The ongoing racial violence occurring across our nation is placing an additional emotional burden on many students, especially Black students and other students of color.
The good news is there are many things you can do to support and maintain your mental health. Please refer to the information and resources below for self-care tips and online support.
And if you're struggling, help is available. Options for care are listed at the bottom of this page.
Self-care tips
- Start each day with intentionality – Ask yourself these three questions: What will help me to feel healthy today? What will help me to feel connected today? What will give me a sense of purpose today?
- Prioritize self-care – Try to get enough sleep, eat well, and get in some exercise.
- Connect with others – Find ways to stay socially connected while practicing physical distancing.
- Experience nature – Enjoy Cornell's natural beauty. Research shows the time in nature supports good mental health.
- Learn to meditate – Attend an online Let's Meditate session, or try another meditation resource listed below.
- Limit social media & news consumption – Too much can have a negative impact on your mental health.
"Life Hacks" resilience-based programming (COVID edition)
Cornell Health's Skorton Center for Health Initiatives has developed the following online training to address the realities of living during the COVID-19 pandemic, the resulting economic downturn, and the renewed activism addressing the systemic racism embedded in American society.
- Life Hacks: College Edition – Designed for undergraduate students (takes approximately 60 minutes)
-
Life Hacks: Graduate and Professional Students – Designed for graduate and professional students (takes approximately 45 minutes)
Both programs provide information on a variety of tools and resources to help you develop and/or reinforce strategies and habits to support you overall mental health and well-being during your time at Cornell. Access the courses here.
"Let's Meditate" online guided meditation
Let's Mediate is a free, guided, mindfulness meditation series offered every day, Monday through Friday. Sessions are 30 minutes, and are conducted by Zoom. See the Let's Meditate schedule here.
Self-care resources
General coping strategies
25 Important Tips for Surviving Quarantine
Active Minds: free webinars for students to support their mental health during COVID-19
Coronavirus and Your Wellbeing: Practical Advice for Staying at Home
Coronavirus Sanity Guide from Ten Percent Happier
Cornell's Learning Strategies Center
Dealing with Difficult Family During Lockdown
Emotional Well-Being and Coping During COVID-19
F.A.C.E. C.O.V.I.D.: How to Respond Effectively to the Corona Crisis
Taking Care of Your Mental Health During the COVID-19 Pandemic: 3-minute video
That Discomfort You’re Feeling Is Grief
OptionB: Building Resilience and Finding Meaning in the Face of Adversity
Taking Care of Each Other: Mutual Aid for COVID-19 and Beyond
Taking Care of Your Mental Health in the Face of Uncertainty
Resources for students of color
Asian Mental Health Collective
Black Emotional and Mental Health Collective (BEAM)
BIPOC Mental Health Resources (PDF)
Brooklyn Zen Center People of Color Sangha
Boston College’s Institute for the Study and Promotion of Race and Culture's racial trauma toolkit
Center for Native American Youth
Dr. Joy Harden Bradford "Therapy for Black Girls" Podcast (Session #134 specifically discusses the impact of racial trauma)
Liberate Meditation App for the Black, Indigenous, and People of Color community
National Alliance for Hispanic Health
National Queer and Trans People of Color Network
Rafiki Coalition’s Resources for Black Healing (PDF)
Help staying connected with others
Cornell Virtual Engagement for Students (from the Dean of Students)
Connection in the Time of Coronavirus (from Global Cornell)
How to use Netflix Party to watch movies at the exact same time as friends
Self-Isolation Doesn’t Have to be Lonely
Tompkins County Human Services Coalition (211 Tompkins-Cortland)
Weaving Our We: Collecting Resources To Combat Isolation during the COVID-19 Crisis
Help dealing with coronavirus-related anxiety
10 Ways to Ease Your Coronavirus Anxiety
The ACT Approach to Handling Anxiety Like a Human Being
Care for your Coronavirus Anxiety
Coronavirus Anxiety - Helpful Expert Tips and Resources
Coronavirus Peer Support Group from ForLikeMinds
COVID-19 Lockdown Guide: How to Manage Anxiety and Isolation During Quarantine
How to Pause Lockdown Anxiety and Actually Get Work Done
How to Systematically Manage COVID-19 Stress (pdf)
MindShift - free app for managing anxiety
Coronavirus-related OCD:
How to Manage OCD and Anxiety During the Coronavirus Outbreak
Managing OCD about Coronavirus
OCD/Coronavirus Town Hall (video)
Resources for the OCD and Related Disorders Community During the COVID-19 Outbreak
Help dealing with general anxiety or other mental health concerns
Cornell Health's recommended resources (articles, videos, exercises, and online resources)
18percent: free, peer-to-peer online support community
7 Cups: connections to caring listeners for free emotional support
COVID-19 Mental Health Resources from LA County Department of Mental Health
Help with a disability-related concern
Visit Student Disability Services' COVID-19 page for information about disability accommodations and services during this time.
Help with a bias-related concern
Learn about care and support for Cornellians affected by bias. Any member of the community can also report a bias incident or related concern.
Other resources:
Ithaca Asian American Association
Help dealing with boredom
15 Broadway plays and musicals you can watch from home
30 Things to Bake when You’re Bored
The best documentaries you can watch now (for free)
Cirque du Soleil 60-Minute Special
Coloring books depicting over 100 museums art collections
Easy Recipes With Pantry Staples
Explore 12 different famous museums including the Guggenheim and National Gallery Art
List of Live Virtual Concerts (updated daily)
Lunch doodles with Mo Williams
Online art classes (15- to 20-minute sessions)
"The Science of Well-Being" - free online Yale course with psychology professor Laurie Santos
Virtual field trips to Mars, Yellowstone National Park, San Diego Zoo, The Louvre, and more
Why Boredom Can Be Good for You (video)
Help getting exercise
Help with sleep issues
Cornell Health's sleep resources
Calm App: meditations, sleep stories, soothing sounds & music
Help with body image / eating concerns
Cornell Health's body image & disordered eating resources
National Eating Disorders Association COVID-19 Resources
Why You Shouldn't Worry About Stress Eating, Overeating, or Gaining Weight Right Now
Help getting out in nature
Cornell Outdoor Education: Place-Based Adventures During COVID-19 (video)
Cornell Botanic Gardens (video)
Finger Lakes Land Trust (video)
Ithaca Trails (video)
Help connecting with nature virtually
Help developing a meditation practice
Calm Calendar - daily mindfulness challenges (pdf)
Center for Mindfulness, Univ of CA, San Diego: Resources
Cornell’s “Let’s Meditate” live sessions by Zoom
Cornell Health's online guided meditations
Daily, streaming mindfulness sessions at Brown University
Free audio resources for mindfulness meditation
Guided audio meditation based on mindfulness and acceptance
Guided meditations with Tara Brach
Guided mindful self-compassion exercises
Headspace (free for New York residents)
The Honest Guys meditation and relaxation
Meditation Oasis app (free until COVID-19 pandemic end)
Help practicing gratitude and self-compassion
9 Best Gratitude Apps to Be More Thankful Every Day
50 Ways to Practice Gratitude Every Day
67 Quotes About Overcoming Adversity and Challenges in Your Life
69 Lists to Make Whenever You Need a Mood Booster
Cornell Professor Tom Gilovich talk on Gratitude (video)
Help improving focus & limiting phone time
Help knowing how to help others
#stayhometosavelives!
Donate money to an organization supporting people in need (like the Food Bank of the Southern Tier).
Help sew masks at Bartels Hall, Monday through Friday, from 8 a.m. to 3 p.m.
Visit the Cornell Public Service Center's complete list of ways to help.
Spiritual support during COVID-19
Cornell's Office of Spirituality & Meaning-Making offers these COVID spiritual resources.
Books to support well-being
Mindfulness:
The Illustrated Happiness Trap, by Russ Harris
Wherever You Go, There You Are, by Jon Kabat-Zinn
Anxiety:
Face Your Fears, by David Tolin, PhD
Stopping the Noise in Your Head, by Reid Wilson, PhD
The Anxiety and Phobia Workbook, by Edmund Bourne, PhD
Freedom from Obsessive Compulsive Disorder, by Jonathan Grayson, PhD
Overcoming Unwanted Intrusive Thoughts by Sally Winston, PsyD and Martin Seif, PhD
The Mindfulness Workbook for OCD, by Jon Hershfield, MFT and Tom Corboy, MFT
Depression:
Feeling Good, by David Burns, M.D.
The Upward Spiral, by Alex Korb, PhD
Other topics:
The Gifts of Imperfection, by Brene Brown, PhD
Loving Like you Mean It, by Ronald J Frederick
Ethnicity and Family Relationships, by Monica McGoldrick
Nonviolent Communication, by Marshall Rosenberg
8 Keys to Recovery from an Eating Disorder, by Carolyn Costin and Gwen Schubert Grabb
Life Without Ed, by Jenni Schaefer with Thom Rutledge
Embody, by Connie Sobczak
Health at Every Size, by Linda Bacon
Support from Cornell Health
24/7 phone consultation
Students can call us (607-255-5155, #2) any time, day or night, to speak with a licensed therapist from ProtoCall, our 24/7 support team of mental health professionals. ProtoCall therapists are experienced in providing support for common concerns experienced by college students, and can also refer you to other resources, when appropriate. (Consultation in different languages is available.)
CAPS services
Counseling and Psychological Services (CAPS) is providing the telehealth services through secure Zoom platform:
- Let's Talk drop-in consultation – available to students everywhere
- CAPS-led workshops – available to students everywhere
- Individual counseling and group counseling – available to students in NY State
Learn more about our current CAPS services. If you're engaged in distance learning, refer to our Services for Students Outside Ithaca webpage.
Other telehealth services
WPO counseling & support services
Distance-learning students registered outside of New York State – in the U.S. or in an international location – can access WPO's services for counseling and support during the COVID-19 pandemic. Through WPO, students can connect with local counselors in their state or country for no charge. Learn more about WPO.
Teladoc
Students enrolled in a Student Health Plan (SHP or SHP+) now have prepaid access to Teladoc, which includes mental health, medical, and dermatology telehealth services for individuals in the United States. Copays are consistent with the plans’ participating provider copay structure. (Students with private insurance may have coverage for Teladoc's services, but should check their plan for details.) Learn more about Teladoc.
24/7 chat & text support
You can also connect with someone now through one of these recommended hotlines or textlines, including options especially for BIPOC students and LGBTQ students.