Mind Over Matter: Howard University Counseling Services’ Guide to Thriving

The Mental Health Foundation logo for Mental Health Day on Oct. 10 (Courtesy/Mental Health Foundation)

Mental health can sometimes feel like a daunting subject, but at Howard University, the conversation is becoming more normalized. With World Mental Health Day approaching October 10th, Howard University Counseling Services (HUCS) is taking extra steps to ensure students have the tools they need to manage their emotional well-being. 

As a student navigating the challenges of academics, personal life and the pressures that come with university, access to mental health resources is crucial. And HUCS is stepping up to provide just that. This year, Howard and HUCS will observe Mental Health Day on Monday, Oct.14, with a range of initiatives to help students feel supported. 

Dr. Kratel Ruiz-Washington, the interim outreach director at HUCS—who joined the team in Nov. 2022—is a passionate advocate for student mental health, particularly for communities of color who may face additional stigmas when it comes to seeking help. 

“We know that university life brings a unique set of challenges, especially for students of color,” said Ruiz-Washington. “Our goal is to provide a space where students feel seen, supported, and empowered to prioritize their mental health.”

Ruiz-Washington shared several practical tips she often recommends to students, especially during high-stress periods like midterms or finals. These simple strategies can help you maintain balance and care for your mental health.

Take Small Breaks and Disconnect

One of the most straightforward yet effective strategies is taking regular breaks from your academic and social responsibilities.

 “Whether it’s five minutes between studying or a day to disconnect from social media, giving yourself small breaks can prevent burnout,” said Ruiz-Washington. 

Allowing yourself time to rest and recharge ensures you’re in a better headspace to tackle challenges.

Practice Mindfulness and Grounding Techniques

Stress and anxiety can often feel overwhelming, but practicing mindfulness can help. Ruiz-Washington suggests simple grounding exercises like deep breathing or even just stepping outside to focus on your surroundings. 

“Take a moment to slow down and ground yourself in the present moment. It helps calm your mind and refocuses your energy,” she explained. 

Whether through guided meditation or a quiet moment of reflection, mindfulness can improve your ability to manage stress.

Make Time for Physical Activity

“Your body and mind are connected, so when you move your body, you’re also helping your mental well-being,” Ruiz-Washington emphasized. 

Whether it’s taking a walk around campus, stretching, or joining a fitness class, physical activity can boost your mood and reduce stress levels. The goal isn’t about intensity—it’s about getting active in ways that feel good for you.

Establish Healthy Boundaries

One of the common issues students face is feeling overwhelmed by the demands of school, work, and social life. Ruiz-Washington advises setting healthy boundaries to avoid overextending yourself. 

“Learn to say no when you need to, and don’t be afraid to protect your personal time,” she said. 

Establishing boundaries helps create a balance between your responsibilities and personal needs.

Reach Out When You Need Support

Ruiz-Washington was very clear that asking for help is a sign of strength, not weakness. Whether you’re dealing with stress, homesickness, or more serious mental health concerns, HUCS is there to support you.

 “We want students to know that they don’t have to go through their struggles alone. Reaching out for help is the first step in taking control of your mental health,” she said.

HUCS offers individual and group counseling, virtual counseling options, and a 24/7 mental health hotline to ensure support is always available, no matter what you’re going through.

As Howard’s Mental Health Day approaches on October 14th, HUCS reminds Bisons that caring for our mental health is just as important as getting good grades or staying active on campus. Whether you attend a workshop, get involved in group therapy, or show up to one of the de-stress activities, there’s something for everyone.

For those of us who might be feeling the weight of expectations, HUCS is here to remind us that it’s okay to take a break and prioritize our mental health. 

“Your mental health matters—whether you’re thriving or struggling, we’re here to help you through it all,” said Ruiz-Washington.

Bison, take advantage of the resources available and prioritize mental health—not just this month but every day moving forward. Students can visit HUCS in person or reach out via Instagram for more information.