COVID-19 UPDATES TO COUNSELING SERVICES
If you are calling or emailing after business hours or on the weekend, please be aware that any correspondence will be returned on the next business day. If you are experiencing a crisis, do not leave a message: Call 911 or Lifeline at (585) 275-5151.
Welcome! MCC Counseling Center staff remain committed to the emotional well-being of our students. Counseling staff will be available for phone-based and teletherapy services until further notice. Students can contact the office at (585) 292-2140 to schedule an appointment to talk with a counselor. Students, faculty, and staff can also email Counseling Services. Whether you are new to our office or you have worked with us in the past, we encourage you to reach out to if you are in need of additional support.
Creating a Healthy Routine During Remote Working/Learning
Routines are important for our mental health. Without them, our day to day can become unstructured and unpredictable. Without structure, some people may turn to unhealthy coping activities. Knowing what to expect in terms of a schedule during the days ahead can be beneficial; it can allow us to feel a little bit more in control, especially while living through a time of pandemic and civil unrest, with all of the related uncertainties. Please consider the following tips:
- Get ready before you begin your day, as you would if you were going to campus.
- Create a dedicated workspace at home.
- Take some time to make it a soothing environment (consider adding a picture which evokes a happy memory, a pop of color, or an inspiration wall to the work corner of your room).
- Consider meal prepping and planning for the week, and carve out time in your schedule for consistent meal breaks.
- Step outside the walls of your home environment each day to breathe in fresh air and soak up any available sunshine.
- Take any medication as it is prescribed to you.
- During this time of continued physical distancing, avoid any potential urges to withdraw or isolate. Reach out to a friend or family member daily, in order to stay socially connected.
- Build in breaks throughout your day to practice calming rituals. Stay grounded in the present moment, which can help you maintain an internal sense of stability and balance when outside events feel threatening.
- Consider 5 minutes of daily mindful meditation to re-center yourself. Insight Timer is one of many downloadable apps which give you access to a free library of guided meditations.
- Do some sort of exercise, ideally building up to 20-30 minutes each day. Exercise helps to balance mood and increase positive endorphins in the body.
- Create a ritual around “logging off” at the end of your day, to encourage a separation between work and home life.
- Prioritize good sleep hygiene:
- Go to bed/get up around the same time, and avoid lengthy naps during the day.
- Avoid mood altering substances such as caffeine, sugar, nicotine, or alcohol late in the day.
- Prepare to sleep by winding down 30 minutes before bed: cool room temperature, lights off or dimmed, stimulating electronics stowed away, gentle stretching.
- If having trouble falling asleep, focus instead on relaxing and resting the brain.
- Practice gratitude each day.
- “Every day may not be good, but there is something good in every day.” –unknown
Location & Contacts
Building 3, Room 103
M - F 8:45am - 4:45pm
Fax: (585) 292-3847
Student Engagement Center
Floor 3, Room 310
M - F 8:00am - 4:45pm
Online Mental Health Resources
Phone Mental Health Resources
- New York State’s free COVID-19 Emotional Support Hotline: 1-844-863-9314.
- For victims of domestic violence or anyone in a dangerous domestic situation, NYS will help you find safe shelter: 1-800-942-6906.
- National Suicide Prevention Lifeline: 1-800-273-TALK (8255)
- Veterans Crisis Line: 1-800-273-8255 (press 1) or visit the Veterans Crisis Line website
- National Text line for Students of Color: Text STEVE to 741-741
- National Trans Lifeline: 1-877-565-8860
- Emergency/Mental Health Crisis: If you or someone you know is at risk of harm: Call 911 immediately or call MCC Public Safety dispatch at (585) 292-2911 for assistance.