Community Resources

In Crisis Now?

Choose from these crisis survival skills.

  • Pace your breathing.

    • Paced breathing calms the nervous system. Take some slow deep breaths, having your outbreath be longer than your inbreath.

    • For example, inhale slowing to a count of 5, and exhale slowing to a count of 7. Pause at the end of each full breath and then repeat until calmed.

  • S.T.O.P.

    • Stop what you’re doing, pause, or freeze in the moment

    • Take a step back, take a break, or take some deep breaths

    • Observe what’s going on within and outside of you. Notice the situation. Notice your thoughts and feelings.

    • Proceed mindfully in the situation. Be aware of what actions will make your feelings, or the situation, better or worse.

  • Ground yourself through your senses

    • List 5 things you can see, notice 4 things you can hear, describe 3 things you can touch, name 2 things you can smell, what’s 1 thing you can taste (or would like to taste) 

    • Looking around the room, name all the blue (or color of your choice) things you see

  • Take a walk or stretch your muscles

  • Use a journal or scrap piece of paper to write out what’s going on

  • Call a trusted friend or family member for support or distraction

  • Distract yourself by watching something funny, reading, doing puzzles, listening to music or watching movies that will elicit different emotions, or engage in other safe activities to help you get through the moment.

  • Soothe and bring comfort to yourself by making your body comfortable, wrapping yourself in a cozy blanket, listening to soothing music, chewing on your favorite gum, applying your favorite scented lotion, pray

When To Seek Professional Help

Seek professional help right away if you or someone you know experiences the following:

  • Expressing or referencing thoughts of suicide or other self-harm: verbally, written, via text or email, behavioral gestures
  • Expressing or referencing thoughts of harming another person
  • Self-destructive behavior: engaging in risky behaviors such as substance abuse, self-harm
  • Paranoia: feeling suspicious and distrustful of other people.
  • Psychosis: loss of touch with reality, having strange ideas, hearing voices or seeing things that others cannot hear or see

For on-campus mental health emergencies

  • During business hours: walk into the Wellness Center for assistance.
  • After business hours: contact Campus Safety at (585) 594-7777.

For all off-campus mental health emergencies, please 911 for the quickest help.

You may call or text the national Suicide & Crisis Lifeline at 988 or chat.

If you are in Monroe County (NY) you may also call the UR Medicine Mental Health Crisis Call Line at (585) 275-8686 (24/7 service) or the Monroe County Mobile Crisis Team (not a 24/7 service). For hours and details about Mobile Crisis Team services, please visit their website.

Crisis Support and Services

Frequently Asked Questions

A crisis is an acute and temporary situation that is extremely difficult or dangerous. It involves intense emotional or physical distress, which results in the breakdown of your ability to cope, and significantly impacts your ability to function in daily life. 

A crisis may be triggered by a number of factors such as overwhelming challenges, loss, trauma, or other significant changes or events. Some common emotions experienced during a crisis include immense feelings of anxiety, confusion, anger, and more. The intensity and severity can range from being mild to life-threatening.

A crisis should always be taken seriously and addressed promptly to ensure the individual receives the necessary support for recovery and to prevent potential risks.

Symptoms include:

  • Changes in academic performance
    • Decline in the quality of work or grades
    • Frequent requests for extensions
    • Frequent physical complaints
    • Inability to focus
  • Inability to perform daily tasks and responsibilities
    • Difficulty getting out of bed, bathing, getting dressed
  • Physical changes in sleep, appetite, or energy level
  • Extreme and rapid mood swings
    • Sudden shifts between feelings of intense sadness, anxiety, anger.
  • Isolation
    • Pulling away from and avoiding friends and family
    • Missing work or school
  • Intense feelings such as:
    • Overwhelming hopelessness or helplessness
    • Excessive worry or panic attacks
    • Agitation
    • Frequent or intense emotional outbursts or crying

The Wellness Center can be found on the upper level of Voller Athletic Center, near the bookstore. 

If you’re feeling overwhelmed, start with techniques such as paced breathing, grounding exercises, or distraction techniques. Try reaching out to a trusted friend or family member for support.

If your distress continues or worsens, consider seeking professional help like the Wellness Center or other resources listed on this page.

Contact the Wellness Center

Wellness Center

Phone: 585-594-6360
Email: wellnesscenter@2fitfashion.com

Counseling Hours

  • Counseling Hours: Monday – Friday, 8 am - 4 pm
  • Emergency/Crisis Walk-In: Monday – Friday, 9 am - 3 pm

Medical Provider Hours

  • Tuesday, 9:30 am - 1:00 pm
  • Wednesday, 9 - 11:30 am
  • Thursday, 9 am - 1 pm

After Hours

The Wellness Center staff does not maintain 24-hour monitoring of phones and email.

Contact 911 for off-campus emergencies.