�鶹��Ƶ

Individual counseling provides an opportunity to explore any personal problem or concern. Often students' concerns involve issues related to:

• relationships
• identity
• self-esteem and self-confidence
• sexuality/gender identity
• family
• depression
• anxiety
• trauma
• grief and loss
• socialization and isolation
• food and body image
• substance use

All of our therapists are trained in Accelerated Resolution Therapy (ART). Check out this page for further information on this treatment approach.

What is ART?

The therapists on staff at the Counseling Center have numerous approaches to resolving student concerns. One of which is Accelerated Resolution Therapy (ART). Accelerated Resolution Therapy (ART) is a therapeutic approach employing bilateral stimulation to aid in the reprocessing of traumatic or distressing memories. 

• Bilateral stimulation involves the rhythmic stimulation alternation between the right and left hemispheres (or sides) of the body.
• Typically, bilateral eye movement, resembling the eye movements during REM sleep, serves as the primary mode of bilateral stimulation in ART.
• Bilateral tactile or auditory stimulation methods can also be employed.
• By combining bilateral stimulation with guided visualization of past memories, therapists facilitate the reduction of distress levels associated with these memories while enhancing positive emotions and sensations.
• Notably, clients undergoing these therapies are not required to verbally recount their past traumas; they can choose to disclose as much or as few of the details of these past events as they feel comfortable with to their therapist.
   

In addition to treating trauma, ART can be used to treat a wide array of mental health concerns such as: extreme stress, anxiety, depression, phobias, grief, and addiction issues.

ART is recognized as an evidence-based practice by the Substance Abuse and Mental Health Services Association (SAMHSA), under the U.S. Department of Health and Human Services.

All of the �鶹��Ƶ Counseling Center's therapists therapists are trained in ART.

For further information about ART, check out the the following videos and website.

Let's Talk is a great fit for students who:

• Have questions about counseling or want to know what it's like.

• Want a therapist's perspective on a specific problem without committing to ongoing therapy.

• Need ideas on how to help a friend.

• Have an urgent issue that can’t wait until a next available individual counseling appointment.

Common reasons students stop by include: Stress, academic problems, anxiety, relationship issues, adjustment to a new culture, family problems, depression, and financial difficulties.

Let's Talk is not a replacement for ongoing counseling or for students experiencing a life-threatening crisis. It's an informal consultation service designed to provide immediate support and an introduction to speaking with a therapist.

• Let's Talk: Informal, drop-in, brief consultations for immediate concerns.

• Counseling Center Appointments: Ongoing, scheduled therapy sessions (typically 45-50 minutes) for deeper, sustained support.

• The Counseling Center also offers daily triaged, crisis appointments in their main office. Students who are experiencing a mental health crisis can request a triage appointment at the front desk of the Counseling Center.

Your Let's Talk therapist can help you determine if formal counseling would be beneficial and assist with scheduling an appointment if needed.

Q: What happens at a Let's Talk visit? A: You'll meet with a therapist who will listen to your concerns, offer support, perspective, and suggestions for resources. Visits are usually 15 minutes and first-come, first-served.

Q: Can I use Let's Talk if I already have a counseling appointment scheduled or am currently seeing a therapist? A: Yes, you are welcome to use Let's Talk if you want to be seen sooner than your next appointment. However, if you're unhappy with your current therapy, we encourage you to discuss this directly with your therapist or contact the Counseling Center to explore other options.

Q: Are Let's Talk visits confidential? A: Conversations are confidential with very rare exceptions (e.g., immediate threat of harm to self or others, mandated reporting of abuse). Brief notes are kept, but Let's Talk visits are never noted on your official college record. For more details, discuss with a therapist or contact the Counseling Center.

^{The Let‘s Talk program at �鶹��Ƶ is based on the Let’s Talk program at Cornell University that has been adopted by hundreds of colleges nation-wide. With permission, some of the material describing this program has been adapted from the St. Thomas University’s materials.}

Divergent Discourse

A supportive and educational space for Gusties who identify as neurodivergent and/or have executive functioning challenges. This group meets on Thursdays from 3:30 pm - 4:30 pm in the Counseling Hub, JSU Room 105 (next to Center for Inclusive Excellence). If you have interest in this group or have any questions, contact jmauel [at] gustavus.edu (jmauel[at]gustavus[dot]edu).

Queer & Questioning

A safe and confidential space to examine diverse gender and sexual identities for students who identify as LGBTQ+ or are questioning their identities. This group meets on Tuesdays at 1:40 pm - 2:30 pm in the Counseling Hub (JSU 105, next to the Center for Inclusive Excellence). For any other questions, contact ageringe [at] gustavus.edu (ageringe[at]gustavus[dot]edu) or jortmeier [at] gustavus.edu (jortmeier[at]gustavus[dot]edu).

ACT of Adjusting

In our lifetime, we all experience changes or transitions that require us to adjust to a "new normal". Some examples include starting college, studying abroad, graduating and entering the 'real world', experiencing the loss of a relationship, and working through grieving the loss of a loved one. Using principles of Acceptance and Commitment Therapy, this workshop provides practical tips to help participants navigate life adjustments and challenges. This is a 50 minute, single-session workshop.

Anxiety Toolbox

This 2-session workshop is specifically designed to help students who struggle with a variety of anxiety-related concerns (e.g., panic attacks, generalized anxiety, test anxiety). The goal is to provide psycho-education on anxiety and to teach effective coping strategies for managing anxiety symptoms.

B.R.I.D.G.E.

This 3-session workshop is focused on Building Relationship Intimacy and DialoGue Effectiveness. Through this workshop, you will increase your understanding about what makes for a healthy relationship (including identifying values and setting boundaries), how to communicate effectively, how to resolve conflict, and how to manage difficult emotions. Each session is 50 minutes long.

Creating Mindful Moments

Mindfulness is the practice of intentionally observing, describing, and participating fully in reality non-judgmentally, in the moment, while being skillful. When you practice mindfulness, you are able to experience more awareness of the present moment, which can lead to increased focus, fulfillment, and flexibility to change. This workshop is made up of 2, 50-minute sessions. 

Getting Unstuck

This 2-session workshop is specifically designed to help students who struggle with a variety of depression-related concerns. The goal is to provide psycho-education on depression and to teach effective coping strategies for managing symptoms.

Grief 101

No one is immune to the experience of grief, whether it be the death of a loved one, loss of a relationship, or a major life transition and missing the past. This workshop provides a broad explanation of the grief experience to help normalize and validate common reactions. Participants will also leave with ideas and tips for how to navigate their grief journey. This is a 50 minute, single-session workshop.

Parts 101

Self-Compassion & Embodiment Workshop

Are you hard on yourself? Do you feel like you’re not good enough? Maybe you feel disconnected from yourself. Many people feel this way at one point or another. Learning how to hold space for yourself with compassion and an open mind can help you feel more confident and at peace. In this 50-minute workshop, you will learn somatic practices to incorporate self-compassion into your daily life, leading to a more understanding, connected relationship with yourself.

Sleep Hygiene

Do you find yourself falling asleep in class or canceling plans because you're so tired? Are you frustrated that you're just not waking up feeling rested? You're not alone! Sleep is so important for our most basic functioning, and can often become one of our biggest stressors. In this 50-minute session, you will learn the fundamentals of the sleep-wake cycle, the importance of quality sleep, and tools you can start using right away to improve your sleep hygiene.

Surviving Stress

You have probably become very familiar with stress as a college student—maybe too familiar. But do you know what to do about it? Stress impacts us psychologically and physiologically, which means we don't just feel it mentally—we feel it in our chests, in our muscles, even in our guts. Through this workshop, you will learn about your stress response cycle, what gets us stuck in "chronic stress," and ways we can take control of completing the cycle to experience some relief. In one 50-minute session, you will be able to create a plan to help you reduce stress and feel better.

The Science of Making & Keeping Friends

In this single session 50 minute workshop students will be guided through the work of Dr. Marisa Franco and her book Platonic: How Understanding Your Attachment Style Can Help You Make and Keep Friends. Material will include formulas for making friends, showing vulnerability, keeping friends and facing loneliness. 

Visualize Away Procrastination

This 30-minute, single-session workshop teaches a visualization technique designed to help manage procrastination and boost motivation. Whether you're finding it hard to start a paper, delaying an assignment you dread, struggling to stay focused while studying, or even having trouble tackling non-academic tasks (e.g., that pile of laundry you keep avoiding), this workshop offers practical strategies to get you moving forward.

While maintaining confidentiality, counselors are available to consult with students, faculty, administrators, resident hall staff, and parents. If you are concerned about a �鶹��Ƶ student (whether you are a peer, faculty to staff member, or parent of a �鶹��Ƶ student), you can consult with a member of our staff to obtain support and ideas about how to handle the situation.

Note that due to our confidentiality guidelines, we cannot confirm or deny any specific student's participation in our services. Unless a student voluntarily signs a release of information form, we cannot share any information about that student or their involvement with our center. In the case that a release of information has been signed, information can only be shared with the party or parties approved on the release.

We can accept one-way information if someone (on or off campus) feels they have important information to be passed along to our staff about a specific student.

Relax, meditate, self-regulate, increase or decrease external stimuli, or enhance your wellbeing.

At the time of your session, check in at the Counseling Center front desk, where our staff will direct you to the Sensory Space and provide a brief orientation for first-time users.

Also, if you are interested in meditation programming at �鶹��Ƶ, check out this �鶹��Ƶ Meditation page and our other meditation resources.

What's included in the Sensory Space?

• Meditation chair
• Earthing mats & patches
• Blackout tent
• Foot massage device
• Light therapy
• Sound machine
• Acupressure mat
• Sensory tray
• Fidgets and picking pads

Meditation chair

Earthing mats and patches

Earthing (also known as grounding) mats and patches offer a convenient way to connect to the Earth's natural energy indoors. These products work by transferring the Earth's electrons to your body (through a grounded outlet), providing benefits such as pain relief and energy synchronization. For targeted pain relief, apply Earthing patches to specific pain spots, or to the palms or feet for general grounding. Both products allow you to enjoy the benefits of grounding even when you can't be outdoors, enhancing your well-being and harmony with the Earth's natural frequencies. These products can be used on their own or in conjunction with other items in the Sensory Space.

Blackout tent

Foot massage device

This device is designed to massage your feet. There are settings to target the top and/or bottom parts of your feet, to increase/decrease pressure, and to incorporate heat into the massage. This device is designed to be used while sitting. We ask that you wear socks while using this device. We do provide single-use socks if needed.

Light therapy

We have a seasonal affective disorder lamp and a multi-spectrum LED mask available for users of our Sensory Space. These devices expose users to different wavelengths of light for therapeutic purposes. Light therapy can assist in mood regulation, alleviate symptoms of depression and anxiety, and synchronize circadian rhythms to improve sleep quality. Additional information on how to use these devices is available in our Sensory Space. Please note that users of the LED mask must sign an informed consent document to ensure proper usage. We provide protective eye wear for use with the LED mask, as some light settings can be harmful with direct exposure to the eyes.

Sound machine

This device can be placed inside or outside of the sensory space. When outside, it can serve to prevent anyone in the hallway from hearing sounds from inside the Sensory Room (we use these outside of our offices during therapy sessions so passersby can't hear conversation within our sessions). The device can be used inside the Sensory Room, in conjunction with other items in the space, to aid in meditation, auditory stimulation, and/or to block out external auditory stimuli.

Acupressure mat

Experience pain relief and relaxation with the acupressure mat, designed based on traditional Chinese medicine principles. The mat features tiny spikes that stimulate acupressure points and the body's energy pathways, promoting balance and relieving pain. To use, find a quiet space and lie down on a flat surface with the mat beneath you. Start with your back, allowing the spikes to contact your body. Initially, the sensation may feel intense, but take slow, deep breaths and relax. Begin with 10-15 minute sessions, gradually increasing as you become comfortable. The mat can also help alleviate stress and anxiety, improve sleep, and enhance mindfulness and meditation practices.

Sensory tray

This tray of materials was designed for tactile stimulation and/or meditation. Some people find it calming to play with objects that stimulate sensory input.

Fidget toys and picking pads

Fidget toys are small, hand held objects designed to provide sensory stimulation and promote focus. These toys can aid in improving attention, reducing stress, and enhancing fine motor skills.

Picking pads are fidget toys that are textured and designed to provide a safe and satisfying outlet for individuals who have the urge to pick at their skin, nails, hair, or other objects. Often used as a therapeutic tool, these pads help reduce harmful picking behaviors associated with conditions such as dermatillomania (skin-picking disorder) and anxiety. By offering a tactile alternative, picking pads can aid in managing stress and promoting healthier habits.

Step 1: Web camera

Set up a device with a camera and microphone.

Step 2: Assure privacy

Make sure you are in a location where others cannot hear your conversation.

Step 3: Secure connection

Make sure you are on a secured internet/wireless connections, not a public connection.

Step 4: Download Google Meet

Make sure you are able to access Google Meet on your computer or download the app.

Step 5: Login to Google Meet

Login to Google Meet with your �鶹��Ƶ email.

Step 6: Look for an email invitation

At the time of your appointment you will receive an email with an invitation link to join your virtual session.

Learn to Live is an online platform offering Cognitive-Behavioral Therapy (CBT) based programs to help users manage mental health concerns. 

• The platform provides programming focused on stress, anxiety, depression, insomnia, substance use, and panic.
• This service is confidential and free for �鶹��Ƶ students, employees, and their family members.

Use Learn to Live

Download the app for your device (, ) or go to .

When creating your account, use the code GUSTAVUS if you are a student. 

�鶹��Ƶ employees and their family members also get free access to Learn to Live. Employees and their family members need to use the (or download the Learn to Live app) and enter the code BCBSMN to set up an account.

Monthly Events

Learn to Live offers live webinars around special topics each month. This month's offerings can be found .

• When registering, please use the access code GUSTAVUS.
• After registering, you will receive a confirmation email from Zoom containing information about joining the webinar.

Learn to Live is available to students through the generous support of the Coca-Cola Grant. Sponsored by Health Service, Counseling Center, and Dean of Students Office.