To connect with a mental health treatment provider in your hometown you may want to:

• Refer to your health insurance card for information about what providers may be covered under your plan. On the back of most cards there is a phone number for member services and/or a website. You may call the “Member Services” phone number or go to the website to search for mental health providers.
• Know what kind of provider you are looking for. If you are looking for someone to manage medication, you will want to search for “Psychiatrist” or “Psychiatric Nurse Practitioner.” If you are looking for someone to see for outpatient counseling, you will want to search for “Psychologist” or “Professional Counselor” or “Social Worker” or “Marriage and Family Therapist.”
• After locating your preferred treatment provider, you should call the number provided and set an appointment for a day and time that you are available. 

Basic self-care is very important:

• Talk with someone who cares for you (e.g., friends, advisor, res life staff, family) about your stress and ask for extra support. Be as specific as you can about what helps.
• Get enough sleep (7-8 hours per night). Sleep deprivation makes stress much worse. Sleeping on a consistent schedule is also very important.
• Move your body. Physical activity helps reduce stress and anxiety. Don’t plan to exercise more than an hour per day (aerobic, 20-30 minutes, 3+ times per week).
• Eat regular, well-balanced meals. Missing meals or overeating can contribute to stress and
  depression.
• Avoid caffeine, alcohol and other non-prescribed drugs. These may make anxiety and depression
  worse.
• Keep a routine, such as attending classes, work, and social activities.
• Reduce stress by eliminating or reducing unnecessary obligations.
• Remind yourself that this distress is temporary and your feelings can change for the better.
• Live in the present. Think about what you need to do in the next hour or two.
• Try not to make any major decisions or changes in your life while you are in a very distressed or emotional place.
• Set realistic goals. Be flexible and patient if things don’t go as planned.
• Maintain a sense of humor. Laughing is especially helpful when you feel stressed. Do things you
  enjoy to improve your mood (e.g., watch a comedy, listen to uplifting music).
• Engage in relaxation activities (e.g., yoga, meditation, dancing, deep breathing, taking a bath)
• Check out our self-help videos 

If you are in need of more immediate mental health assistance:

Miami University's H.O.P.E. Line is available 24/7 for immediate support from a licensed mental health counselor.