On behalf of the office of Disability Resources and Services (DRS), I would like to extend a warm welcome to our new and returning students! I hope that you had a wonderful summer and are settling into the pace of a new semester. We recognize there will be new experiences and opportunities as you start the academic year, and we encourage you to take advantage of the many resources offered here at Pitt.

Each month, DRS will distribute a newsletter to provide students with resources, reminders, and upcoming events. Whether you are an established student with DRS or new to our services, I am certain you will find helpful information. This month we are introducing the newly created DRS Canvas Course which provides a wealth of DRS information at your convenience. As well, we are featuring a new workshop series, College to Career, an excellent article on creating a self-care plan, and other supportive resources to get your semester off to a great start.

As always, DRS is available as a resource for you, and if at any point you need guidance or support, please feel free to contact your Disability Specialist directly. Wishing you all the best this upcoming semester!

Sincerely,
Leigh Culley, Director

Log in to the Student Portal to request accommodations, exams, and appointments with your disability specialist. Remember you must request your accommodations every semester.

Alternative Testing Requests: For students who plan to take exams in the testing center, all exam requests must be submitted at a minimum of three (3) business days before the date of the exam (seven business days for finals). Business days exclude weekends and University observed holidays.

Please note the Alternative Testing process is for in-person on-paper exams only. See: Alternative Testing Request Instructions for Students. If you have any questions, please contact DRS!

Sept. 4: Labor Day (University Closed)

Sept. 13: Celiac Disease Awareness Day

Sept. 15: World Hodgkin's Lymphoma Awareness Day

Sept. 18 through 24: International Week of the Deaf

September is also Alopecia Awareness, Childhood Cancer Awareness, National Guide Dog, and National Suicide Prevention Awareness Month.

What DRS did this summer!

Mentor training
September 5th - 12:00 to 1:00pm or 4:00 to 5:00pm 
William Pitt Union, room 837

All mentors must attend one of these two sessions. 

Peer Mentoring Program Kickoff Event
September 6th - 12:00 to 4:00pm
William Pitt Union, Dining room A (take elevator up to floor 1) 

Stop by and meet new Mentors and Mentees who are enrolled in the program and also grab a snack.

Mentor/Mentee Social event at end of September

date/time TBD

Friday, September 22nd - 5:00 to 6:30pm
William Pitt Union, Kurtzman Room
Deadline to register is September 11th.

Delta Alpha Pi Induction Ceremony for those who qualified and registered.

Check out this resource from Pitt Mobility for how construction projects around campus may affect mobility. It is intended to communicate traffic alerts, street closures, shuttles and regional bus planning tools.

Friday, September 29th at 12 pm 
PittGEO office – 802 WPU (there will be pizza!!)

A multicultural mindset lets ideas flow across borders and among people, creating knowledge we’d never have otherwise. It’s a skill that every Panther needs. That’s why Pitt Global Experience Office (PittGEO) has reinvented traditional study abroad and made it more powerful, personalized, and accessible than ever before. Now, you can achieve cultural immersion and develop career-ready skills anywhere: internationally, across the country, and virtually. We’ve lifted every barrier to having an incredible global education—no matter your major or what tomorrow may hold. With PittGEO, the avenues for engagement at Pitt are truly without boundaries.

Come or join virtually to learn more about the programs and opportunities offered by PittGEO and ask any questions! 

by Megan Davis, Disability Specialist

Good news! Research shows that Americans are becoming more open about mental health (American Psychological Association, 2019). Why does this matter? Well, the more we can normalize the conversation around mental health, the more we become empowered to speak up and seek out the help and support we need. Yet the stakes could not be higher as nearly 75% of students report experiencing moderate or severe psychological distress (Abrams, 2022).

How can we honor the importance of mental health in our lives and the lives of others? Universities are turning to Mental Health First Aid which emphasizes education on stress awareness and self-care (Bedrossian, 2023). Self-care may sound self-indulgent, but really, it’s the in-flight principle—apply your own oxygen mask before you help others with theirs. Self-care is “the ability to care for oneself through awareness, self-control, and self-reliance in order to achieve, maintain, or promote optimal health and well-being (Martinez et al., 2021 as cited in Bedrossian, 2023).” It’s prioritizing what you need to be nourished and well over what you want. Self-care is also a heavy hitter. Those who practice it cite significant gains in self-confidence, productivity, and happiness (Mental Health First Aid, 2022).

Mental Health First Aid embraces self-care through addressing psychological and physical health, managing stress, tuning in to emotional and spiritual needs, connecting to others, and achieving balance between work, school, and our personal lives. It encourages reflection on where we stand across life dimensions and using this insight to create personalized plans for self-care.

So, what might a self-care plan include and how can you get started?

• Consider how you cope with stress now. Do these strategies meet your needs? Do they help in the short term but deplete you overall? 
• Consider what you do for self-care now. Are you addressing some life dimensions over others? Could a few small changes bring about greater balance?
• Then, start to develop a self-care plan that includes small manageable commitments to healthy activities. Use this template to get started (PDF transcript available). 
• There’s no one-size-fits-all. Each of us will find balance across life dimensions differently. 
• Every marathon is won in steps. Start with a few commitments and add to them as you find success.
• Anticipate barriers to implementing your plan and troubleshoot them.
• Include items you find enjoyable when possible. 
• Tell others about your plan! Sharing with those you trust can keep you motivated.

Need inspiration? Here's a little library of self-care practices across life dimensions:

• Physical Wellbeing
  • Eat a little better
  • Increase physical activity you enjoy
  • Prioritize sleep
  • Take medication as prescribed
• Mental Wellbeing
  • Take study breaks
  • Practice deep breathing
  • Monitor media consumption
  • Find a creative pursuit or other hobby
• Social Wellbeing
  • Connect with friends and family
  • Participate in service work
  • Participate in clubs
• Spiritual Wellbeing
  • Practice meditation
  • Spend time in the natural world
  • Tend to faith through prayer, attending church, or joining a faith-based group
• Emotional Wellbeing
  • Cultivate Gratitude and Compassion
  • Be mindful
  • Set limits and boundaries
  • Practice emotional awareness

With the semester upon us, there’s no time like the present to lean into self-care to boost your mood and help you weather life’s ups and downs. What’s in your self-care plan?!  Let us know at drsrecep@pitt.edu.

Works Cited:
Abrams, Z. (2022). Student mental health is in crisis. Campuses are rethinking their approach. Monitor on Psychology. 53(10), 60.

American Psychological Association. (2019, May 1). Survey: Americans becoming more open about mental health. https://www.apa.org/news/press/releases/2019/05/mental-health-survey

Bedrossian, L. (2023). Be prepared to act as a “first responder” for rise rates of student stress. Disability Compliance for Higher Education. 28(10), 6-7.

Mental Health First Aid. (2022, March 14). How and why to practice self-care. https://www.mentalhealthfirstaid.org/2022/03/how-and-why-to-practice-self-care/

That's all for now!