Mental Health Archives -Page 1 of 1 - �鶹�ƽ��

College Mental Health and Wellness: Finding Balance That Works

�鶹�ƽ�� — Wed, 16 Sep 2026 11:37:48 +0000

College asks a lot of you. Classes. Relationships. Activities. Work. Athletics. Decisions about your future. Somewhere in the middle of all of that, taking care of yourself can begin to feel like one more thing you’re supposed to accomplish.

But college mental health and wellness isn’t another box to check. It’s part of being able to learn, connect, grow and handle the challenges that come with college life.

And wellness doesn’t mean getting everything right. It means paying attention to what you need, understanding what helps you function well and being willing to seek support when something feels off.

What Does Mental Health and Wellness Mean in College?

Mental health and wellness are related, but wellness encompasses more than how you’re feeling emotionally.

Kim Retherford, director of �鶹�ƽ��’s Counseling Services, describes wellness as an overall sense of well-being that can include mental, physical, spiritual, relational and even financial health.

Mental health is one part of that larger picture.

"Mental health is still part of health."

That simple idea can change how students think about caring for themselves. Eating, sleeping, exercising, maintaining healthy relationships and tending to emotional needs aren’t distractions from succeeding in college. They’re interconnected pieces of being well.

Wellness also isn’t identical for everyone. What restores one student may not work for another. Understanding your own needs is part of the process.

Why Connection and Belonging Matter

College often brings significant changes in relationships. Students may leave family and longtime friends, live with new people and begin building entirely new communities.

That makes connection particularly important.

Retherford explains that people are naturally driven toward relationships and need healthy connections throughout their lives. On a college campus, finding those relationships can become an important part of adjusting to a new environment.

Bogdan Podgaisky, a university counselor at �鶹�ƽ��, says the uncertainty that accompanies college can heighten that desire for belonging.

Healthy connection doesn’t require having an enormous social circle. It may mean finding a few people who understand you, respect your boundaries and allow you to be yourself.

It also means recognizing the difference between being comfortable spending time alone and feeling genuinely isolated.

Wellness Is About Balance, Not Perfection

Trying to improve your wellness can ironically become another source of pressure.

Exercise every day. Eat perfectly. Get eight hours of sleep. Maintain friendships. Study. Work. Join organizations. Practice self-care.

That’s not the point.

"The goal is not to be perfect in every area. In fact, I would say that that is impossible to be perfect in every area." —Bogdan Podgaisky

Instead, Podgaisky encourages students to think about balance. Some areas of wellness may naturally be stronger than others. When something begins lagging, students can intentionally give it more attention.

That might mean taking a walk, reconnecting with a friend, protecting some quiet time or getting back to an activity you enjoy.

Small choices count. Wellness doesn’t require reinventing your entire life Monday morning.

Why Rest Is Part of Doing Your Best Work

Rest may be one of the easiest things for busy college students to sacrifice.

There’s always another chapter to read, assignment to finish or exam to prepare for. But pushing harder isn’t necessarily the same thing as working better.

Retherford notes that when students become highly stressed and overwhelmed, they may spend hours studying without retaining or understanding what they’re reading. Sometimes the productive choice is to step away, take a break and return when they’re better able to engage.

Podgaisky offers another way to think about it:

"We don't really work so that we can rest. We rest so that we can work well."

Rest isn’t simply a reward you earn after finishing everything. Sleep, breaks and recovery help prepare your mind and body for the work you’re asking them to do.

How Do You Know When It's Time to Ask for Help?

Sometimes you’ve slept, taken a break, connected with friends and tried to take better care of yourself—and something still doesn’t feel right.

That doesn’t mean you need to diagnose yourself.

It may simply mean it’s time to talk to someone.

Retherford encourages students who feel that something is off to find a trusted source of support. That might be a counselor, professor, friend, roommate, family member or another trusted person.

The important part is not assuming you have to figure everything out alone.

Counseling can also be one of those options. Students don’t need to arrive knowing exactly what’s wrong or what they need. �鶹�ƽ�� counselors work with students to identify what they would like to gain from the experience and build from there.

Small Ways to Support Your Mental Health in College

Wellness becomes more manageable when you stop treating it as one giant goal. Start by taking inventory of what’s happening in your life.

Consider asking yourself:

Where am I stretched too thin? Would saying "no" to something allow me to say "yes" to something I value more?
What restores me? Consider activities, movement, hobbies, faith practices, time outside or simply taking a break.
What feels different? If you've noticed a meaningful change in how you're feeling or functioning, consider talking with someone you trust.

Most importantly, don’t turn wellness into another competition.

Being intentional about your mental health isn’t about achieving a perfect balance. It’s about noticing what you need and responding to it.

Find Mental Health Support at �鶹�ƽ��

�鶹�ƽ�� students have access to Counseling Services for individual support as well as groups and wellness-focused opportunities. Services are available to eligible traditional undergraduate, graduate and online students, with options varying based on student location and need.

If something feels off—or you simply want someone to talk with—you don’t have to wait until you’re in crisis to reach out.

Explore �鶹�ƽ��’s Counseling Center resources, services and appointment information to find the support that’s right for you.

The GWU Counseling Center is in the Tucker Student Center.

Hours: Monday-Friday, 8 a.m. – 5 p.m.
To schedule an appointment please call or email us at:
�ʳ�ǲԱ�:��(704) 406-2729
��:��counselingservices@gardner-webb.edu

Additional Support Links:

The Counseling Center

Campus Life

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You Don’t Have to Wait for a Crisis: How College Counseling Services Support Student Success

�鶹�ƽ�� — Fri, 10 Apr 2026 12:58:28 +0000

College brings opportunity, independence, and growth—but it can also come with stress, uncertainty, and change. Many students wonder: When should I talk to someone? The answer may be sooner than you think.

College counseling services are designed to support students through both challenges and everyday transitions. Whether you’re navigating academic pressure, relationships, or simply trying to understand yourself better, having a space to talk can make a meaningful difference. At �鶹�ƽ��, the Counseling Center offers a range of support options to meet students where they are—whether they need ongoing care, a single conversation, or just a place to check in.

What You Need to Know

Counseling isn’t only for crisis situation
Services are confidential and student-centered
Support includes individual sessions, groups, and informal event
Mental health care is just as important as physical health
Early conversations can prevent bigger challenges late

Why College Counseling Services Matter

College is a season of transition. Students are often living independently for the first time, managing academic expectations, and forming new relationships—all at once.

That combination can lead to stress, anxiety, and uncertainty. According to Kim Retherford, director of the �鶹�ƽ�� Counseling Center, mental health should be viewed as part of overall wellness—not something separate.

“Mental health… is really as important as physical health. We are one body,” Retherford explains.

Having access to campus counseling services provides students with a consistent, trusted space to process those experiences. It also gives them tools to manage emotions, build resilience, and stay grounded during demanding periods

What Support Does a Campus Counseling Center Offer?

College counseling services go far beyond traditional therapy sessions. At �鶹�ƽ��, students have access to a variety of options depending on their needs:

Individual counseling for ongoing support
Single-session appointments for short-term concerns
Group counseling and therapeutic programs
Informal spaces like Table Talk Tuesdays
Specialized support for topics like substance use or stress

These options create multiple entry points for students—especially those who may feel unsure about formal counseling.

As Megan Peek, university counselor, shares, creating approachable environments matters, “It’s just a space to come and hang out… and if you want to talk, great.”

This flexibility helps reduce barriers and allows students to engage in ways that feel comfortable.

When Should Students Seek Counseling?

One of the most common misconceptions is that counseling is only for serious or urgent situations. In reality, students can benefit from support at any stage.

You might consider reaching out if you’re experiencing:

Peek emphasizes that counseling doesn’t require a major event, “Counseling is for anybody at any time with anything that they might be going through.”

Even a single conversation can provide clarity, reassurance, or a new perspective.

Common Myths About Counseling (and the Truth)

Despite growing awareness, some misconceptions still prevent students from seeking help.

Myth: “I don’t need counseling unless something is wrong.”

Reality: Mental health care is proactive. Just like visiting a doctor, it’s about maintaining overall well-being.

Myth: “I’ll be judged.”

Reality: Counseling is built on empathy and understanding—not judgment.

Myth: “My situation isn’t serious enough.”

Reality: If it matters to you, it’s worth talking about. Students often find that simply sharing their thoughts reduces stress and helps them feel less alone.

How Counseling Supports Life Beyond College

Counseling isn’t just about getting through a semester—it’s about building skills that last well beyond graduation.

Through counseling, students can develop:

As Retherford notes, college is an ideal time for growth and self-discovery, “This is also a really great time to do some healing if you need to.”

These skills carry forward into careers, relationships, and everyday life.

Practical Ways to Take the First Step

If you’re unsure about reaching out, start small:

Remember, you don’t have to wait until things feel overwhelming.

Find Out More

If you’re a current or prospective student at �鶹�ƽ��, you can learn more about available support or request an appointment through the Counseling Center page under Student Services Resources. Taking that first step can open the door to meaningful support and growth.

The Counseling Center is located inside the Tucker Student Center and can be reached by email at counselingservices@gardner-webb.edu or phone at 704.406.2729. If you’d like to hear more from Kim and Megan, check out this interview on the .

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Tips and Techniques for Successfully Managing Seasonal Stress

Office of University Communications — Wed, 09 Dec 2020 21:33:23 +0000

Lower Your Stress Level in as Little as One Minute

Written by Dr. Sharon Webb

Weary from stress and multiple emotions experienced during the COVID-19 pandemic, many people are looking forward to the holidays. However, Christmas celebrations will probably look different this year as families strive to keep everyone healthy.

Changing traditions could lead to more feelings of anxiety. Let’s look at some helpful coping mechanisms, which may reduce the negative impact of stress and anxiety.

Dr. Sharon Webb

Perception is key as we anticipate a potential stressful experience this upcoming holiday season. It is often not just one thing, but it is a combination of things that “pileup” to impact our ability to cope in healthy ways. In addition to “normally” expected stress from Christmas shopping, additional event planning, and possibly traveling, the uncertainties of COVID-19 implications on health and holiday events may elevate levels of stress and anxiety.

Anything learned can be unlearned. Thus, ineffective thoughts and behaviors for dealing with stress and anxiety can be replaced with learned healthy strategies. We can retrain our brains to think positively—cognitively process things in a different way, which will influence how we respond to changes and uncertainties during this Christmas season.

In addition to perception, it is also important to have realistic expectations, recognizing what we can and cannot control. We often create or exacerbate our experience of stress from unrealistic expectations and demands we place on ourselves. I encourage you to offer yourself the same grace you would offer to others who are navigating the holidays through these uncertain times.

Getting enough rest, exercise, and proper nutrition are commonly known to help decrease feelings of stress, but there are additional tools that can be added to our daily routines to minimize stress and anxiety (i.e. prayer, meditation, yoga, mindfulness exercises, etc.) A common excuse for not practicing wellness is, “not enough time,” but following are some ideas for how to manage stress in healthy ways within small amounts of time:

One minute (stretching, grounding exercises, petting a dog or cat)
Five minutes (breathing exercises, journaling)
Fifteen minutes (chatting with a supportive friend or family member)
Thirty minutes (reading a book, watching a funny TV show, taking a walk, exercising)

If self-identified stress is mild to moderate, practicing any of the above strategies can help you to successfully cope and overcome feelings of stress and anxiety. If you believe stress to be at a moderate to severe level, outside help may be needed. In some cases, professional intervention may be necessary through therapy and/or medication. You can contact our GWU Counseling Center at (704) 406-4563 for a direct appointment or for referral sources.

Merry Christmas!

Dr. Sharon Webb is an associate professor of the �鶹�ƽ�� School of Psychological Science and Counselor. She is coordinator of Clinical Mental Health Counseling Programs for the Main Campus and Charlotte Center. She received her bachelor’s, master’s and educational specialist degrees from �鶹�ƽ�� and her doctorate from Walden University in Minneapolis, Minn. She is also a volunteer with the American Red Cross, providing counseling for the military community and serving as the Blue Ridge Piedmont Chapter Mental Health Lead, consisting of 12 counties.

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6 Tips for Better Mental Health During Coronavirus

�鶹�ƽ�� — Sat, 01 Aug 2020 16:28:11 +0000

1) Pause, breathe and notice how you feel

Take a moment at the start of each day and as needed throughout the day to check in with yourself. Stop what you are doing and take inventory of your thoughts and your actions:

What are you thinking about?
What emotions are you feeling right now?
What sensations are you aware of—what do you: feel, see, hear, touch, taste, and smell?

Just notice and make a mental note or write it down if you are keeping a journal.

Keeping a journal enables us to externalize feelings and thoughts, facilitates emotional regulation and helps us from feeling overwhelmed.

Then give yourself permission to feel what you just observed. That means let yourself laugh and cry and everything in between. Emotional expression is normal and healthy. Suppressing sadness is unhealthy and will eventually come out in unexpected and unpleasant ways potentially as anger or depression.

2) Take breaks and spend time outside

As state and local officials are encouraging residents to stay at home during the pandemic, most states still enable (and encourage) enjoying the outdoors as long as you maintain a safe social distance.

Get outside! Sunlight boosts positive brain chemistry, wards off depression and helps strengthen your immune system. Spend at least 10 minutes outside every day.

3) Make time for sleep

Focusing on sleep is a natural fit for focusing on self-care. In these times of uncertainty, it can be difficult to unwind, relax, and take rest. Sleep is critical to physical health and effective functioning of the immune system. Create a sleep schedule and limit screen time before bed to create an environment that promotes restful sleep.

4) Take time for exercise

Do for others, but also take care of yourself. If you are not taking some time for yourself daily—at least 15 to 30 minutes—to exercise, meditate and move your body intentionally. You are likely going to become irritable, resentful, and stressed out from day to day. Remember: an empty pitcher never quenched anyone’s thirst.

5) Reach out and stay connected

Humans are social creatures. While we are social distancing, it is imperative to practice social connectivity—or the feeling of closeness and connectedness to a community or group of people. Plan time for video calls with family and friends or create a virtual trivia night with friends.

6) Seek help if you feel overwhelmed

We are here for you. �鶹�ƽ�� Counseling Center provides academic, emotional, social, and vocational support as well as mental health consultation to students. A team of professionals trained in education and counseling help University community members in developing constructive life plans, handling crisis situations, and coping with day-to-day problems. All services provided are confidential and no information will be given to others without the consent of the individual. The University Counseling is located in Tucker Student Center and is open for appointments, Monday- Friday, 8:00 a.m. – 5:00 p.m. For after-hours emergencies, an on-call counselor can be reached by calling the crisis number (704) 406-2599 or University Police at (704) 406-4444.

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