Skip to main content

STUDENT COUNSELING SERVICES

USU Blanding provides local counseling services through UNHS and San Juan Counseling.

UNHS is available by phone or Zoom appointment for the fall 2020 semester and in person as necessary. All students are open to visit with UNHS counselors.

  • Location: Administration Building room 129
  • Phone: 435-678-0270 or 435-678-8526
  • UNHS Brochure (.pdf)

San Juan Counseling:

  • Contact USU Blanding’s Director of Students at 435-678-8128 if you are interested in working with San Juan Counseling.

Where to go for help

Administration Building, Director of Students room 119Blanding Administration Building

After Hours Service

Call 911 if you are in immediate danger

Police Dispatch:
435-587-2237

Blue Mountain Hospital:
435-678-3993

San Juan Counseling:
1-800-273-8255

National Suicide Prevention Hotline:
1-800-273-TALK (8255)

Additional Services

On Campus

USU Eastern Student Counseling

Admin Building Room 129
Phone: 435-678-0710 or 435-678-8526


USU Blanding Student Conduct

Admin Building Room 119 – Director of Students


USU Blanding Campus Security

Admin Building
During Day call Blanding Police at 435-678-2334
During evening from 7-11pm campus security is located in Admin Building. Call 435-587-2237

Local Community

Utah Navajo Health Services

910 S 300 W | Blanding, Utah 84511
435-678-0710


Blue Mountain Hospital

802 S 200 W | Blanding, Utah 84511
435-678-3993


Four Corners Community Behavioral Health

575 East 100 South | Price, Utah 84501
(435) 637-2358


Southeastern Utah District Health Department

28 South 100 East | Price, Utah 84501
(435) 637-3671


Castleview Hospital Emergency Department

300 Hospital Drive | Price, Utah 84501
435-637-4800 ext. 3020


San Juan County Health

Online Screening

Anonymous and confidential. Following the brief mental health questionnaire you will see your results, recommendations, and key resources in Utah.

If you feel sad, anxious, irritable, hyper, or out of control, free online screenings for a range of common emotional conditions may help you determine the root causes of these feelings.

You can complete an online screening anonymously in just a few minutes. Although the feedback you receive from the screening is not a medical diagnosis, it can help you decide if you could benefit from counseling.

Online screenings are available for:

  • Depression
  • Bipolar disorder
  • Anxiety disorders
  • Alcohol use disorder
  • Eating disorders
  • Post-traumatic stress disorder

Visit the free online screening site to get started.

Self-Help

What is Self-Care?

Self-care is a way of living that incorporates behaviors that help you refresh yourself, replenish your personal motivation, and grow as a person. It is a vital part of maintaining good health and a vibrant life. Building up a repertoire of reliable self-care habits now can affect your quality of life today and in the future. You can begin building self-care into your lifestyle by setting a goal for yourself in each of the following areas.

Three Main Components of Self-Care

Physical
Physical self-care involves activities that improve your physical health, including diet and exercise. Moving your body is important, whether it is through structured sport or exercise, or through entertainment like dancing or going on a hike. Feed your body healthy foods with high nutritional value on a daily basis, and get plenty of sleep. Go to the doctor when you are sick, and get rest when you need it.

Mental/Emotional
Mental/emotional self-care involves practices that maintain your mental strength and emotional health. Developing reasonable expectations of yourself is an important part of mental and emotional health. Your goal should be to stretch yourself, not break yourself. Learning to be more accepting, kind, and forgiving of yourself can reduce stress and anxiety, and can create a generally more balanced lifestyle. You may need to remove some "shoulds" from your vocabulary, or say "no" to requests from time to time. Focus on improving and expanding your social supports, and create friendships with people who respect you and don't expect you to do all of the work to maintain the relationship. Do a variety of things for fun and stimulation each week.

SpiritualSpiritual self-care involves practices that exercise your mind and soul. Spirituality can be defined in many ways, and there are a variety of activities that can improve one's spiritual health. Some activities that may contribute to your spiritual self-care include: prayer, meditation, attending services with like-minded others, self-exploration and clarifying your values and priorities, reading literature and initiating meaningful discussions with others, finding a way to contribute to the well-being of others.

Isn't it Selfish to Put Myself First?

Taking care of your needs exists in a balanced, steady place on the middle of a continuum, with intense selfishness on one end, and extreme sacrificing what you need or want for others' sake on the other end. Nurturing oneself is a key factor in being able to maintain strength, resolve, motivation, and inner resources to continue to give to others. In fact, doing too much for others could deprive them of the opportunity to learn how to provide their own self-care.

USU Contextual Behavior Science (CBS) Lab

Our research lab offers a variety of studies testing out new websites, mobile apps and other self-help tools to improve mental health and well-being. Participating in our research provides access to programs that may improve issues including depression, anxiety, stress, academic concerns, body image, addictions, health behaviors, self-criticism, procrastination, and meeting goals. Through a self-help format you will have the chance to learn useful skills from anywhere at your own pace.

For more information visit the USU CBS Lab.


Self-Help Books

Many books are available through the USU library website. These books can be accessed online for free provided you are a USU student. (This list was compiled by the USU Contextual Behavioral Science lab directed by Dr. Michael Levin.)

Workbooks for learning broadly useful psychological skills

The Dialectical Behavior Therapy Skills Workbook: Practical DBT Exercises for Learning Mindfulness
McKay, Matthew.
Oakland, CA: New Harbinger Publications, 2007

The Mindful Path to Self-Compassion: Freeing Yourself from Destructive Thoughts and Emotions
Germer, Christopher K.
New York: Guilford Press, 2009

A Mindfulness-Based Stress Reduction Workbook
Bob Stahl, Elisha Goldstein.
Oakland, CA: New Harbinger Publications, 2010

The Happiness Trap: Stop Struggling, Start Living
Harris, Russ.
Wollombi, N.S.W.; Aukland, N.Z.: Exisle Pub., 2007

The Reality Slap: Finding Peace and Fulfillment When Life Hurts
Harris, Russ.
Oakland, CA: New Harbinger Publications, Inc., 2012

Mind Over Mood, Second Edition: Change How You Feel by Changing the Way You Think
Greenberger, Dennis.
New York, NY: The Guilford Press, 2016

Workbooks for depression

The Mindfulness and Acceptance Workbook for Depression: Using Acceptance and Commitment Therapy to Move Through Depression and Create a Life Worth Living
Kirk D. Strosahl & Patricia J. Robinson.
Oakland, CA: New Harbinger Publications, Inc., 2008

The Mindful Way Through Depression: Freeing Yourself from Chronic Unhappiness
Williams, J. Mark G.
New York: Guilford Press, 2007

Cognitive Behavior Workbook for Depression: A Step-by-step Guide to Overcoming Depressions
Knaus, William J.
Oakland, CA: New Harbinger Publications, 2006

Coping with the Seasons: A Cognitive-Behavioral Approach to Seasonal Affective Disorder, Workbook
Rohan, Kelly J.
Oxford; New York: Oxford University Press, 2009

Workbooks for anxiety

The Cognitive Behavioral Workbook for Anxiety: A Step-By-Step Program
Knaus, William J.
Oakland, California: New Harbinger Publications, Inc., 2014

The Anxiety and Worry Workbook: The Cognitive Behavioral Solution
Clark, David A.
New York: Guilford Press, 2012

The Mindfulness and Acceptance Workbook for Anxiety: A Guide to Breaking Free from Anxiety, Phobias, and Worry Using Acceptance and Commitment Therapy
Forsyth, John P.
Oakland, CA: New Harbinger Publications, 2016

The Shyness and Social Anxiety Workbook: Proven, Step-by-Step Techniques for Overcoming your Fear
Antony, Martin M.
Oakland, CA: New Harbinger Publications, 2008

The Mindfulness and Acceptance Workbook for Social Anxiety and Shyness: Using Acceptance and Commitment Therapy to Free Yourself from Fear and Reclaim Your Life
Fleming, Jan
Oakland, CA: New Harbinger Publications, 2013

Mastering Your Fears and Phobias: Workbook
Craske, Michelle G.
Oxford: New York: Oxford University Press, 2006

Overcoming the Trauma of Your Motor Vehicle Accident: A Cognitive-Behavioral Treatment Program
Hickling, Edward J.
New York: Oxford University Press, 2006

Workbooks for addiction

Overcoming Alcohol Problems: A Cognitive-Behavioral Treatment Program
Espstein, Elizabeth E.
Oxford; New York: Oxford University Press, 2009

Overcoming Your Alcohol or Drug Problem: Effective Recovery Strategies
Daley, Dennis C.
Oxford; New York: Oxford University Press, 2006

Overcoming Your Pathological Gambling: Workbook
Ladouceur, Robert.
New York; Oxford: Oxford University Press, 2007

Workbooks for anger and relationship problems

The Dialectical Behavior Therapy Skills Workbook for Anger: Using DBT Mindfulness and Emotion Regulation to Mange Anger
Alexander L. Chapman, & Kim L. Gratz.
Oakland, CA: New Harbinger Publications, Inc., 2015

The Anger Control Workbook
Matthew McKay and Peter Rogers.
Oakland, CA: New Harbinger Publications, 2000.

The High-Conflict Couple: A Dialectic Behavior Therapy Guide to Finding Peace, Intimacy, and Validation
Alan E. Fruzzetti.
Oakland, CA: New Harbinger Publications, Inc., 2006

Workbooks for other specific psychological challenges

Overcoming Insomnia: A Cognitive-Behavioral Approach, Workbook
Edinger, Jack D.
Oxford; New York: Oxford University Press, 2008

Coping Power: Parent Group Workbook
Wells, Karen C.
Oxford; New York; Oxford University Press, 2008

The Bipolar II Disorder Workbook: Managing Recurring Depression, Hypomania, and Anxiety
Roberts, Stephanie McMurrich.
Oakland: New Harbinger Publications, 2014

Compulsive Hoarding and Acquiring: Workbook
Steketee, Gail.
New York; Oxford: Oxford University Press, 2007

Enhancing Sexuality: A Problem-Solving Approach to Treating Dysfunction, Workbook
Wincze, John P.
Oxford; New York: Oxford University Press, 2009

Coping with Chronic Illness: A Cognitive-Behavioral Approach for Adherence and Depression
Safren, Steven A.
New York: Oxford University Press, 2008

Managing Chronic Pain: A Cognitive-Behavioral Therapy Approach
Otis, John D.
Oxford; New York: Oxford University Press, 2007

Managing Tourettes Syndrome: A Behavioral Intervention Adult Workbook
Woods, Douglas
Oxford: Oxford University Press, 2008

USU Counseling and Psychological Services (CAPS) Resources

The Joy of Depression 1 Hour Workshop

Delivered by Dr. David Bush (Psychologist) of Utah State University's Counseling and Psychological Services.

This workshop is designed to explore the role of pain in signaling the need for change. It encourages students to shift their focus from limitations to possibilities. The five dimensions of well-being are explored in conjunction with the value of mood states (even sadness). Participants engage in "three good things" exercises and explore the benefits of promoting well-being.

 

Stress Management and Wellness

Delivered by Dr. LuAnn Helms (Psychologist) of Utah State University's Counseling and Psychological Services.
- Worksheet

 

Introduction to Stress Management
Part 1 of a 6 part series.

Breathing Exercises
Part 2 of a 6 part series.

Progressive Muscle Relaxation (PRM)
Part 3 of a 6 part series.

Imagery/Visualization
Part 4 of a 6 part series.

Cognitive Behavioral Tools
Part 5 of a 6 part series.

Stress Management and Wellness Plan
Part 6 of a 6 part series.


Test Anxiety Self-Help

Test Anxiety Management from USU Academic Success Programs

Test anxiety is worry or fear caused by having to take tests, and most students feel some level of anxiety in testing situations. However, for some students, test anxiety is so intense that it negatively affects their academic success. The objective of the P.A.S.S. Test Anxiety Management program is to help students gain confidence in their test preparation and test taking skills. Taking control of test anxiety and minimizing its negative effects is possible through Preparation, Assessment, Strategies, and Stress Management.


Helpful Links

Please note that all of the websites are provided for educational purposes, as they provide information on a variety of topics related to psychology, personal growth, and resources. Although the professional staff at Counseling Services believes that such information can be useful and helpful, please keep in mind the following:

  • We are not specifically endorsing any of the above websites or services;
  • Self-help materials such as apps or information on websites may not be effective in addressing more complex issues; and
  • In the case of a mental health emergency we recommend that you seek assistance immediately.

Please note that the above links connect to sites and websites are not under the control of USU Blanding Student Counseling.