Where you can turn if you’re struggling with mental health concerns

Welcome, Racers! We hope your fall semester is going smoothly, but should you find yourself in need of some mental health support, just know that you are not alone; we have resources to offer you.

Before we get into all the services that Murray State has to offer, let’s discuss the basics.

What is mental health?

Mental health refers to our emotional, psychological and social well-being. It impacts how we think, feel and act, and it plays a role in how we handle stress, relate to others and make choices. Good mental health is more than just the absence of mental illness; it includes the presence of positive attributes like resilience and self-esteem.

Several factors can influence mental health, including:

• Biological Factors: Genetic predispositions and imbalances in brain chemicals or hormones can affect mental health.
• Environmental Factors: Exposure to trauma, abuse or neglect, along with living conditions, healthcare access and socioeconomic status can significantly impact mental well-being.
• Psychological Factors: Individual experiences, thoughts and emotions, such as childhood experiences and coping mechanisms, play a crucial role in mental health.

 

Understanding these factors is essential for promoting mental health and offering support to those in need. By raising awareness and reducing stigma, we can foster a society that values mental well-being.

What mental health services does Murray State offer?

The University Counseling Center, located in Suite C104 of the Oakley Applied Science Building, is available 8 a.m. to 4:30 p.m. Monday through Friday for Murray State students only. At the Counseling Center, you can find individual counseling, typically on an every other week basis, couples counseling and group counseling by licensed mental health providers and graduate students under supervision. The center has four full-time counselors plus Director of University Counseling Services Dr. Angie Trzepacz, as well as four counseling interns.

Services at the University Counseling Center are all free and confidential. Counselors there can help you with short-term or long-term issues using both face-to-face and virtual sessions (as long as you are in Kentucky).

Just need a cozy, quiet space to relax or destress? Check out the University Counseling Center’s Zen Den. The room includes a giant beanbag chair, a weighted blanket, noise-canceling headphones, aromatherapy, a noise machine, a light box, coloring books, stuffed animals for hugging and some fun books to read. If you are interested in reserving the room, you can call the office at 270-809-6851 or email them at msu.counselingcenter@murraystate.edu. You can also stop by the office in C104 Oakley Applied Science and ask if the room is available. The room is intended to be used by one person at a time, and you will need to sign a release the first time you use it. The space is available for use from 8 a.m. to 4:30 p.m. Monday through Friday.

To get started with counseling sessions through the University Counseling Center, send an email to msu.counselingcenter@murraystate.edu to request a link to the paperwork. These forms take approximately 30 minutes to complete, so don't start them until you have enough time to finish them. After the office receives your completed forms, your case will be assigned to a counselor as soon as one is available, and they will contact you to schedule your first appointment. Cases are assigned weekly.

Can’t wait for an appointment? On-call counselors are also available from 9 a.m. to 2 p.m. Monday through Friday. 

To learn more, visit murraystate.edu/CounselingCenter or call 270-809-6851.

The Psychological Center, located in Suite 401 of Wells Hall, is available 8 a.m. to 4 p.m. Monday and Friday, 8 a.m. to 6 p.m. Tuesday and Thursday and 8 a.m. to 5 p.m. Wednesday to faculty, staff, students and community members. At the Psychological Center, you can access weekly individual counseling, family or couples counseling, and psychological assessments. On-call services are also available during open hours. All services are provided by graduate students supervised by licensed clinical psychologists.

Counseling services are free for faculty, staff and students. Sessions at the Psychological Center are typically conducted face-to-face. Your first few sessions will involve an interview to determine your needs. By the end of the interview, your clinician will usually be able to offer you some first impressions of what your therapy will include. If you decide to continue with therapy, you and your clinician will work to determine an appropriate treatment plan. Once therapy has begun, sessions are typically scheduled once a week for 50 minutes.

To get started, come into the office during open hours when you have 45-60 minutes to fill out paperwork in person. Cases are assigned weekly. A clinician will call you to schedule an appointment. To learn more, visit murraystate.edu/PsychologicalCenter or call 270-809-2504.

TimelyCare, Murray State’s newest mental health partnership, is a free resource for students only. TimelyCare offers individual counseling, limited psychiatric services, and self-help resources. Counseling services are available by appointment; however, you can access some services, like TalkNow and self-help resources, any time, day or night. Sessions are conducted virtually and can be accessed from anywhere in the country. Handy, right? Scheduled counseling is provided by licensed mental health providers.

Through TimelyCare on your phone or other device, you can select from a wide-ranging menu of virtual care options in all 50 states at no cost and without the barrier of traditional insurance, including: 

- On-demand mental health and emotional support (TalkNow) 

- Scheduled counseling from licensed mental health providers 

- Psychiatric support from licensed mental health providers 

- Health coaching 

- Basic needs assistance 

- Peer community 

- Digital self-care content 

To get started, go to the TimelyCare app or timelycare.com/murraystate to sign up for services. Set up a profile, select a provider and schedule an appointment. To learn more, visit timelycare.com/murraystate or call 833-484-6359.

Murray State’s Quality Enhancement Plan (QEP) is titled MSU Matter: Racers Care. As part of the University’s accreditation requirements, the current QEP is focused on mental health and well-being and is an important part of the University’s strategic plan. As part of this initiative, the University has increased signage across campus to help students locate the mental health services they need.

Promoting mental health

Taking care of our mental health is essential. Engaging in self-care practices can significantly improve overall well-being. Prioritize activities that promote relaxation, reduce stress and enhance mental health.

Some self-care practices include:

• • Taking Time for Yourself: Engage in activities that bring you joy and relaxation, such as reading, walking or meditating. Murray State also offers various pet therapy sessions throughout the school year. Times and locations can be found in the weekly Racer Nation Information email.
  • Maintaining a Healthy Lifestyle: Eat a balanced diet, exercise regularly and get enough sleep to support your mental health. The Susan E. Bauernfeind Wellness Center is a free resource for students looking to get active. The wellness center has morning and evening group fitness classes Monday through Thursday, offering everything from yoga to spinning to Zumba to high intensity interval training. 
  • Seeking Social Connections: Build and maintain strong relationships. Engage with friends and loved ones, join clubs or organizations and reach out for support when needed. Murray State has 170+ student organizations, so there’s something for everyone!

 

Building resilience and coping strategies is also crucial for mental health. Resilience helps us bounce back from difficult situations and cope with challenges effectively. Consider these strategies:

• • Develop a Positive Mindset: Practice positive self-talk and focus on your strengths to navigate challenging times. Try starting a gratitude journal. Lots of research suggests that gratitude journals help people focus on the positive, and just making that one change in your behavior can make a huge difference in your outlook on life.
  • Set Realistic Goals: Break down large goals into smaller, achievable steps and celebrate your successes.
  • Practice Mindfulness: Use techniques like deep breathing exercises and meditation to stay present and calm during stress.

 

Creating supportive environments at home, work and within communities is essential for mental well-being. Encourage open communication, provide accessible mental health services and promote work-life balance to foster supportive environments.

At Murray State University, we are dedicated to providing a supportive and inclusive environment that prioritizes mental well-being. 

Do you have questions? Are you struggling? Contact Dr. Angie Trzepacz, Director of University Counseling Services, at msu.counselingcenter@murraystate.edu or 270-809-6851. 

Murray State’s employees also have a place to turn to with the Employee Assistance Program, which is available to all regular faculty and staff, including any household members, and may be contacted online, by email at info@waynecorp.com, or by phone at 502-451-8262 or 1-800-441-1EAP (1327).