Mental Health & Wellness Resources

The Equity Diversity, and Inclusion Committee has published this following guide, authored by the Mental Health and Wellness working group, to equip students, staff (including post-docs), and faculty with knowledge about mental mental-health related challenges and a path forward on how to work through these challenges. The document focuses on internal (to UW) resources as well as external resources, and provides an overview about commonly asked questions and guidance on the individual’s next steps.

UW Biostatistics Mental Health Guide

An accessible version of this guide is also available.

Mental Health and Wellness

Challenges graduates students face

Mental health issues can be challenging for Master/PhD students, both during their stay in the program (see an opinion piece from Science and another from Nature) as well as after where the transition from school into the workplace.
These mental health issues come in many forms, including ADHD, anxiety/stress, burnout, depression, isolation, mood swings, and sleeping disorder
Due to the combination of your specific situation and the type of mental health issue, you can benefit from getting professional guidance to navigate this complex landscape to achieve better mental health
While the department is always here to support you, a licensed professional has more expertise in how to best help you
Most of the internal UW resources are only available to actively enrolled students. As far as the UW Biostats EDI committee is aware of (Spring 2024), internal UW resources that are open to staff and faculty are only conducted as groups, rather than one-on-one counseling. See more details in Section III of this document.
However, all of the external resources are equally available to students, staff (including post-docs), and faculty.
Regardless of internal or external, the links we provide are still beneficial to read through to get a broad perspective on questions regarding mental health.

How to use this document if you're not a student: post-doc, staff, faculty

Most of the internal UW resources are only available to actively enrolled students. As far as the UW Biostatistics EDI committee is aware (as of spring 2024), internal UW resources that are open to staff and faculty are only conducted as groups, rather than one-on-one counseling. See more details in Section III of this document.
However, all of the external resources are equally available to students, staff (including post-docs), and faculty.
Regardless of internal or external, the links we provide are still beneficial to read through to get a broad perspective on questions regarding mental health.

General Overview of Resources

Challenges to finding a good match

Finding a good therapist is challenging. Professionally, they have varying specialties, experiences, and rules. Personally, they have different values and identities. Cost, location, and therapy settings (remote or in-person) are also important considerations when choosing your therapist.
Therefore, it is important to know what kind of choices you have before deciding.

General tips on search, selection, payment, and duration

National Alliance on Mental Illness (NAMI) and Mayo Clinic offer brief guides.
Finding the right provider for you can be tricky. See the resources below for search options internal and external to UW. Don’t be afraid to switch providers if it isn’t working out.
How often and how frequently you might see a mental health professional will vary, and it’s often determined in part by you.
Most internal UW resources are “free” to students, paid for by their fees. While other resources cost money, health insurance can often cover a large portion of the cost.
Some insurance companies may require a referral, prior authorization, or providers to be in network in order for them to pay for things like therapy, psychiatric visits, or medication.
When in doubt, call your insurance company to understand what they will cover, what coverage looks like, and the steps you need to take.
In case of mental health related emergencies/crises: Please contact Husky Helpline at (206) 616-7777 and SafeCampus at (866) 743-7732 for suicide concerns, see link for different contacts for different types of urgent crises.

Internal UW Resources

Group resources

In some instances, counseling in a group setting may feel more approachable or be more effective in facilitating relief. Affinity groups have a particular goal to guide their participants in identifying and navigating the real-world stressors that impact academic/professional success and harm personal morale; they are designed to not require prior preparation. Below we list options that may directly or indirectly improve mental health and wellness. Note whether a resource is available to you as a student, staff member, or faculty.
The UW Counseling Center (UWCC) offers multiple free services for enrolled students to experience support in community with others. Therapeutic groups are confidential, facilitated by a licensed therapist, and focus on identity, grief, and mindfulness. Non-therapeutic groups are open to drop-ins and teach skills or discuss complicated topics.
The abundant number of groups focus on anxiety and avoidance, struggling with a sense of belonging between multiple cultures, coming to terms with the loss of a loved one, struggles with procrastination, non-medical difficulties with sleep, community-building through tabletop games, shared experiences of intersectional identities, and weekly sessions of silence and mindfulness.
Our personal experiences with these groups are very positive! You can register through the Counseling Center. Visit UWCC’s Workshops and Group Therapy page to see what options are currently available.
Registered Student Organizations (RSOs) that are affiliated with the Samuel E. Kelly Ethnic Cultural Center (Kelly ECC) may provide students a space with others who share their character, culture, background, or interests. Many of these groups offer a sense of community and belonging for individuals underrepresented in a given profession or academic field. Look through the list of ECC affiliated RSOs and ask yourself if any might be a right fit for you.
The School of Public Health (SPH) hosts ethnic affinity groups that are open to students, staff, and faculty of SPH. The three groups that are active (as of Spring 2024) meet monthly and gather with focuses that range from relieving mental burdens of racism, to exercising anti-racist habits, to learning how to strengthen inclusion and accessibility in everyday environments. If the effects of racism are burdening your sense of self or belonging, these affinity groups may help you deconstruct stressors and offer moral support. Follow the link in the Affinity Groups section of the SPH Diversity page.
UW Staff and Faculty Affinity Groups are open to all UW employees and aim to strengthen a sense of community across ethnicity, ability, and gender identity. Activities primarily include meetings, mentorship, mixers, and social events. We do not have personal experience with these groups and are uncertain which are currently active. Visit the UW Staff Diversity page and follow the links to each group's homepage and join emailing lists to inquire about ongoing activities.

UW Counseling Center for an individual

The UW Counseling Center (UWCC) offers free one-on-one therapy/counseling for students currently enrolled at UW that may be conducted in-person at the UWCC office in Schmitz Hall or virtually on Zoom. Visit for a one time consultation about a particular issue or off-campus referral, or to begin short-term counseling (advertised as roughly 4-6 sessions approximately an hour long). Personal experience within our committee is that sessions may continue as frequently and as long as the counselor and student desire, depending on UWCC’s availability. Our experience with UWCC counselors is very positive, we strongly encourage every student (especially those considering therapy) to try this resource while it is available to them. Visit the UW Counseling Center homepage and login into the Student Portal to set up an appointment.
This service is free for all students - it is paid for by student fees. The UWCC invites students to provide their insurance information, but only to facilitate charges to insurance if the student receives prescriptions through UW’s Hall Health.
The UW Counseling's Instagram contains useful posts on how to sign up and prepare for a session, and what to expect on your first visit. On a personal note, one of our members provided the following advice: “Prepare a general or specific topic you are interested in discussing. My expectation was that I would describe how I’m feeling and the counselor could ask insightful questions to guide our discussion and introduce new ideas or fresh perspectives to me. They are skilled at keeping us on track, with a mind for resolution. Our sessions were carried out like this, on Zoom. I was comfortable with her and she was supportive to me, unraveling and sorting through knotting thoughts in my mind. This experience is especially valuable to me because through it I learned what my goals and expectations are for future therapy/counseling.”
Counseling with UWCC may be a gateway to regular services outside UW. We strongly encourage all interested students to try the counseling services available to them.

LiveWell peer coaching for an individual

Peer Health Educators with UW LiveWell are groups of students who are well-educated on various health and wellness topics and have been trained to host informational workshops, run program events, and design awareness campaigns. They offer one-on-one coaching services to fellow students looking to enhance their personal self, solve problems effectively, and work toward intentional change in their lives. Peer Wellness Coaching is NOT psychological counseling or therapy of any sort. Personal experience within our committee is that the student coaches are solid sources of encouragement and new ideas when it comes to productivity and positive attitudes, however they do not substitute counseling offered by the UWCC.
Visit the LiveWell website and look through the student coach profiles. Read through their sections of what to expect. Find a couple of coaches you think may be helpful and set up separate appointments. If you like it, make it a regular part of your schedule. If it feels insufficient, ask yourself if you want a more professional counselor, or revisit their page and decide if different peer coaches may provide the reassurance or guidance you are seeking.

Husky Health Center for an individual

Primary care providers at Husky Health Center (formerly Hall Health) can assess your mental health, suggest treatment options such as therapy or psychiatry, and prescribe medications. However, primary care providers don’t have specialized mental health training and don’t provide therapy.
Husky Health Center takes insurance. The portion of care covered by insurance will depend on the type of appointment and if Husky Health is in network for your insurance. When in doubt, call your insurance company or use their online resources to find out what is covered.
Graduate students with at least 50% appointments should be covered by Lifewise GAIP insurance.
Many international students are covered by Lifewise ISHIP insurance.

External UW Resources

Transitioning from internal to external resources

UW counseling (as of time of writing this document in 2024, and in general, most one-on-one sessions internal to UW) is meant for only short-term care. This means after a few weeks of visits, the UW counseling will no longer be able to see you. Hence, you will need to transition to an external resource (i.e., a professional who is not part of UW). MIT's Health Division offers some considerations when switching from internal to external resources.
In general, if you have session through UW counseling, be sure to ask your UW counselor if they have referrals for an external therapist/psychiatrist in one of your last sessions, as your UW counselor would have a good sense of what your needs are and who might be able to best support you
Berkeley's Mental Health offers some considerations on whether you might prefer directly starting with the external resources (i.e., finding a therapist or psychiatrist outside of UW)
If you suspect you would benefit from long-term care, it could be beneficial to start the search process for a long-term care provider as soon as possible, as it takes time to find a good match with a professional. The first few meetings with a potential long-term provider typically require you to explain your circumstances.

About therapists (therapy)

Psychotherapy, often just called therapy, is a range of approaches that involve structured discussions between a provider and patient. Therapy may also include other activities. While many people go to therapy in addition to taking mental health medications, medications are not themselves part of therapy and most therapists cannot prescribe medications.
Therapy has been shown to be effective in improving your mental health and/or decreasing the negative impact of mental health symptoms on the rest of your life. Of course, therapy is very varied and not every therapist or type of therapy will work for everyone.
Therapy providers have a variety of backgrounds and training. National Alliance on Mental Illness (NAMI) and Mayo Clinic offer brief guides.
Psychology Today offers a guide of what to expect during your first therapy session.
There are several common therapy types, and Psychology Today lists many types of therapy.
Your therapist might be able to refer to other specialized therapists able to help you with your specific needs or to psychiatrists to help prescribe the appropriate medication, and vice versa.

About psychiatrists (medicine and therapy)

As with many other illnesses, mental illness can be effectively treated through medication.
Psychiatrists are medical doctors with specialized mental health training and can assess mental health, determine a treatment plan, and prescribe medications. Psychiatrists can provide therapy but many do not.
Psychiatric nurse practitioners are registered nurses with advanced training - a masters or doctoral degree - and specialized mental health training. They can also assess mental health, determine a treatment plan, and prescribe medications.
National Institute of Mental Health (NIMH) offers a guide to common mental health medications, and National Alliance on Mental Illness (NAMI) has a more comprehensive list of mental health medications.
For your own information, 1) see the HIPPA protections for mental health treatments, and 2) know your rights if you are taking medication regarding your employer

General guidance on searching for professionals

The University of Colorado offers a good checklist to follow when seeking an external mental health service.
Start by identifying and reaching out to two to three potential therapists or professionals.
Many therapists will offer a free initial consultation. Take advantage of this opportunity to learn about their approach to therapy and your comfort level with them. Factors to consider include their communication style, empathy, and whether they can solve your specific problem.
As a general rule, have at least two to four sessions with each therapist.
After each session, reflect on whether you felt heard, understood, and made progress toward your goals. You can go through this checklist to check-in with yourself to assess how your session went.
Therapy is a process, and sometimes it takes time to see results. However, if after four sessions you feel no connection or progress, it may be time to consider another therapist.
It's perfectly acceptable to try a different therapist if you don't feel the current one is a good match. Finding the right therapist can take time, but it's crucial for your healing and growth.

General guidance on selection, payment, and duration

How often and how frequently you might see a mental health professional will vary, and it’s often determined in part by you.
While seeing a mental health provider will cost money, health insurance can often cover a large portion of the cost.
Some insurance companies may require a referral, prior authorization, or providers to be in network in order for them to pay for things like therapy, psychiatric visits, or medication.
When in doubt, call your insurance company to understand what they will cover, what coverage looks like, and the steps you need to take
Graduate students with at least 50% appointments should be covered by Lifewise GAIP insurance.
Many international students are covered by LIfewise ISHIP insurance.
Most therapists and psychiatrists allow you to self-pay, in other words not use insurance and just pay the full cost, but this may be expensive
Some therapists have sliding scale fees based on income and/or ability to pay.

What to expect/ask on your first visit?

Paperwork and waiting. Learn about proper waiting room etiquette and confirm with your therapist about insurance and payment before going in for your first appointment.
Normally on the first visit, you will discuss the recommended length, and treatment plans/methods. The purpose of the first session is to help you and your therapist get to know each other better and see if it is a good fit.
It is helpful to think about what you want to discuss with your therapist and what information you think they should know. Have goals in mind.
Your therapist will ask you general questions and you should ask them questions too.
ChoosingTherapy, US News, and VeryWellMind offer additional guidelines on how to approach your first therapy session.

Apps and telehealth

In addition to traditional in-person services, there are various apps available to help connect individuals with mental health professionals and supportive communities:
TELUS Health/Let's Talk: Offers apps and websites for online chat therapy; Provides interesting mental health classes and resources
BetterHelp: Popular online counseling app matching users with licensed therapists; Offers text, voice, and video sessions for various mental health needs; Provides questionnaires to find the right therapist match
Talkspace: Users pay an average $30 copay or use health insurance; Secure HIPAA-compliant therapy platform; Virtual psychiatry and medication management services available
Some self-help and meditation apps, such as Happify and Calm. While these apps are not a substitute for professional therapy, these apps can be helpful aids in managing stress, improving sleep, and promoting positive thinking.

Resources for Instructors

Contacts for this Guide

If you have questions or feedback about this guide, please send an email to Kevin Lin (kzlin@uw.edu). Notably, if you notice some of the information is out-of-date or a link does not work, your comment will be well appreciated! Furthermore, if you are a UW Biostatistics member/alumni and wish to help contribute new content to this guide, please email Kevin Lin (kzlin@uw.edu).