Caring for Yourself and Others: Stress, Distress, and Crisis
Mental health exists on a continuum and may range from having stress, to feeling overwhelming distress, to experiencing a mental health crisis. We all experience a range of emotions including sadness, anxiety, anger, fear, guilt, and shame. This is part of being human. Moderate, short-lived stress can improve performance. However, when stress exceeds our resources to cope and disrupts our day-to-day functioning, stress can escalate into distress.
Whether it be our biology, life experiences, or the shame that keeps things inside, we may not get the help we need, and may find ourselves in a state of crisis. This can include engaging in self-harm, thinking about suicide, or having thoughts of harming others.
Wellness at Penn believes in a community of care and that we are all responsible for looking out for our own well-being and the well-being of others. The bottom line? You are not alone. And there is hope.
Helping Yourself
Getting help for your mental health can be hard. You may be holding many different experiences, emotions, or thoughts inside due to shame, stigma, or because you are not sure where to turn. Your views towards mental health, understanding of your own emotions, or comfort seeking help may differ based on your life experiences or cultural context. One way to support your mental health is to recognize your own personal signs and to acknowledge that you are struggling. Once you are aware, there is a lot you can do to help yourself feel better. This includes sharing with people you trust, engaging in coping strategies, or seeking professional support.
What are some signs that I’m struggling?
- Stress
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- Increase in irritability, sadness, or worrying about the future
- Lack of energy or difficulty relaxing
- Mild physical complaints (headaches, muscle tension)
- Distress
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- Sudden or ongoing changes in your mood or anxiety levels
- Patterns of behavior (issues with sleep/motivation; multiple absences from class or meetings)
- Expressions of distress (talking, texting, emailing, posting about distress)
- Crisis
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- Suicidal/homicidal thoughts, statements, or attempts
- Self-harm (cutting, burning)
- Extreme anxiety or panic (difficulty breathing)
- A loss of contact with reality (hallucinations)
Why is sharing so important?
Watch i share: Connection, Healing, & Hope to hear Penn students discuss the power of sharing and how they got support.
Helping Others
Sometimes we notice changes in the people around us. You may become aware that someone is speaking, feeling, or behaving in ways that feel concerning. These changes may be sudden or seem to be lasting longer than usual. It is important to remember that people may express or experience these signs differently. Based on one’s cultural context and personal life experiences, someone may express distress through physical manifestations or consider emotional expressions as a sign of weakness. This may lead to shame or embarrassment opening up to others. Trust your instincts and always check in with others with care and acceptance. Be curious and open to understand someone’s story.
What are some signs that someone else is struggling?
- Stress
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- You notice them exhibiting signs of irritability, sadness, or worrying about the future
- They lack energy or have difficulty relaxing
- They’re demonstrating an increase in physical complaints (headaches, muscle tension)
- Distress
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- They may show sudden or ongoing changes in their regular behavior (mood/anxiety levels)
- You notice new patterns of behavior (issues with sleep/motivation; multiple absences from class or meetings)
- You notice expressions of distress (talking, texting, emailing, posting about distress)
- Crisis
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- They demonstrate suicidal/homicidal thoughts, statements, or attempts
- You’ve seen signs of self-harm (cutting, burning)
- You notice they have extreme anxiety or panic (difficulty breathing)
- You notice a loss of contact with reality (hallucinations)
How can I support someone I am concerned about?
- Make the time and space to connect:
- “Want to grab some coffee and talk?”
- “Are you available to meet after class and chat?”
- Tell the person what you are noticing:
- “I’ve noticed you don’t seem like yourself.”
- “You seem a bit distant lately and I wanted to check in.”
- Use active listening skills like open-ended questions and summarizing what the speaker said:
- “How have you been coping?”
- ”It sounds like you have been struggling.”
- Validate with care and empathy:
- “I’m so glad you opened up to me.”
- “I’m here to listen.”
- Explore options for the problem & connect to resources:
- “How can I support you?”
- “How would you feel contacting the counseling center? I am happy to go with you.”
Penn Resources To Support Students
- If you or someone you know needs support, a student can drop into Student Health and Counseling (Counseling Office) located at 3624 Market Street, First Floor West.
- Students, faculty and staff can also call 215-746-WELL (9355), 24/7 and speak to a clinician to help determine next steps
- If someone is experiencing a life-threatening crisis, please call Penn Police at 215-573-3333 (24/7).
- For any urgent concern, go to Get Help Now.
- You can also view this extensive list of Campus Resources
Stress, Distress, Crisis Programming
Learn more about these Wellness programs and initiatives to support the community when experiencing stress, distress, and crisis:
- i care
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i care: interactive training for students, faculty, and staff to learn skills and resources to intervene with student stress, distress, and crisis
- i share
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i share: video featuring Penn students discussing the power of sharing your feelings and how to get support
- be aware
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be aware: a brief, online program about supporting mental health at Penn