In addition to student services provided by the College’s Wellness Center, students have access to many area businesses and nonprofits that administer to physical, emotional, and spiritual needs. The organizations below are not necessarily endorsed by the College—we offer this list as an additional resource beyond the extensive services provided by the Wellness Center. There are also some useful online resources for college students listed here.
Any student, staff or faculty member can use the chapel for Meditation, Yoga, Tai Chi, Qigong or other wellness practice whenever the chapel is open and not occupied for a class or other event.
There is an HDMI cable attached to connect your computer to the TV. There are meditation cushions and yoga mats available for use in the chapel.
Here are a few examples of free online videos, websites podcasts and more:
Meditation for anxiety relief
Guided Meditation for Beginners
Mayo Clinic Meditation
Guided Meditation for Relaxation and Sleep
Calm Test Anxiety – Relaxation Breathing
Black Lives Matter Meditation for Healing Racial Trauma
Restorative Yoga and Meditation
Yoga for Complete Beginners
Total Body Stretch Yoga for Athletes
Yoga for Men
Yoga Breathing Exercises for AnxietyYoga to calm your nerves
Yoga for sleep
Affirmationpod (Pod cast affirmations for issues from dealing with a break-up to not wanting to get out of bed, to improving body image and dealing with anxiety)
The Science of Yogic Breathing
The Power of Vulnerability
Listening to Shame
All it takes is 10 Minutes of Mindfulness
Nature Beauty Gratitude
Grit: The Power of Passion and Perseverance
Falling in Love is the Easy Part
Wellness at college: ulifeline.org
Reaching out to a friend about mental health: seizetheawkward.org
Columbia University’s Health Q & A Service: Go Ask Alice
A Roadmap to Emotional Health & Wellness at College: Transition Year
Sexual Health, Sexuality, Relationships: plannedparenthood.org, sexetc.org
GLBT National Youth Talkline: youthtalkline.org
Managing depression: Half of Us
Sleep health : tuck.com
Sleep Cycle: Alarm Clock
Therapeutic Breathing: Breath Pacer
Preventing Sexual Violence: Circle Of 6
For Veterans: Virtual Hope Box, Life Armor, Breathe2Relax, PTSD-Coach, T2 Mood Tracker
Meditation: Meditation Timer, InsightTimer
Mood Tracker and Diary: DAYLIO
Alcoholics Anonymous (AA): Call for meeting times & places – (802)775-0402
Narcotics Anonymous (NA): Call for meeting times & places – (802)773-5757
Rutland Turning Point Center: “A Place for Those in Recovery” 141 State St., Rutland, VT, (802)773-6010
Rutland County Women’s Network & Shelter: PO Box 313, Rutland, VT, Crisis: (802)775-3232, Tel: (802)775-6788
Rutland Area Prevention Coalition (RAP): 78 South Main St., Rutland, VT, (802)775-4199
WITS End Support Group: Adolescent/young adult drug abuse family support group, Every Tuesday 6:30 – 8 p.m. Grace Congregational Church, West St., Rutland, VT, (802)785-5876
Rocking Horse Circle of Support: Pregnant and parenting women substance abuse support, Evergreen Services, 135 Granger St., Rutland, VT, (802)747-3588
Smoking Cessation: 802-Quites through Rutland Regional Medical Center (802) 747-3768 802 Quits
On-campus Food Shelf
Students and staff can use the GMC Community Food Shelf, located inside the Office of Residence Life, from 9 a.m. to 5 p.m. on weekdays. No personal identification is required and there are no limits to the amount of food that can be taken.
3 Squares Vermont (food stamps)
Call (800) 479-6151 or apply through Vermont Dept. for Children and Families or online at http://dcf.vermont.gov/mybenefits.
Eligibility for 3 Squares Vermont: Students who are US citizens and have been in Vermont for 6 months or more can get food stamps if you are:
- 17 or younger
- 50 or older
- Physically or mentally handicapped
- Employed a minimum of 20 hours per week @ at least minimum wage
- Self-employed and meeting the wage income that equals above
- Participating in a state or federal work study program (this can be ANY amount of time – as little as 1 hour a month)
- Single parents with children under the age of 12 for whom they are the primary caregiver and they have to be enrolled full time
- Receiving money through the Reach Up program or Post Secondary Education Process (these people have children under the age of 18 and no income)
- Volunteer work does not qualify but Vista work might
International students do not qualify unless they have been in the country for 5 years or more and meet any of the above criteria.
Vermont Department for Children and Families, Economic Services Rutland District Office – RDO
88 Merchants Row
320 Asa Bloomer Building
Rutland, VT 05701
(800) 479-6151 Toll Free 24/7
BROC can provide information re: general assistance – which the student may not be eligible for – and 3 Squares (food stamps) which the student may be eligible for.
Poultney Food Shelf
66 Beaman St, Poultney, VT 05764
BROC Rutland Food Shelf
45 Union St. Rutland, VT 5701United States 802-775-0878
14.1 miles from Poultney
45 Union St. Rutland, VT 5701United States 802-775-0878. Monday – Friday 10-12 (must be signed in by 11:30)
There are other food shelves but only for those living in Rutland City
A great resource – they keep a database for ANY needs. Just call and tell them what you need, they will tell you what if anything is available in the area.
Tick-Borne Illness information:
1) Symptoms for diseases carried by the black-legged tick Lyme disease symptoms https://www.cdc.gov/lyme/signs_symptoms/index.html
2) Symptoms of Anaplasmosis https://www.cdc.gov/anaplasmosis/symptoms/index.html
3) Symptoms of Babesiosis https://www.cdc.gov/parasites/babesiosis/disease.html
4) Symptoms of Powassan virus https://www.cdc.gov/powassan/symptoms.html
5) How to remove a tick http://www.tickencounter.org/prevention/how_to_remove_a_tick_video
6) Tick identification http://www.tickencounter.org/tick_identification
7) Articles http://www.americanscientist.org/issues/issue.aspx?id=923&y=0&no=&content=tne&page=6&css=print http://www.newyorker.com/magazine/2013/07/01/the-lyme-wars
Light therapy boxes can offer an effective treatment for seasonal affective disorder. The Wellness Center has two full-spectrum lights students can use to treat symptoms of SAD. Call us ext. 8376 or stop by to talk with a counselor about trying one.
Seasonal affective disorder (SAD) is a type of depression that typically occurs each year during fall and winter. Use of a light therapy box can offer relief. But for some people, light therapy may be more effective when combined with another SAD treatment, such as an antidepressant or psychological counseling (psychotherapy).
Talk with a clinician first
It’s best to talk with your health care provider about choosing and using a light therapy box. If you’re experiencing both SAD and bipolar disorder, the advisability and timing of using a light box should be carefully reviewed with your doctor. Increasing exposure too fast or using the light box for too long each time may induce manic symptoms if you have bipolar disorder.
If you have past or current eye problems such as glaucoma, cataracts or eye damage from diabetes, get advice from your eye doctor before starting light therapy.
Understanding a light box
A light therapy box mimics outdoor light. Researchers believe this type of light causes a chemical change in the brain that lifts your mood and eases other symptoms of SAD.
Generally, the light box should:
- Provide an exposure to 10,000 lux of light
- Emit as little UV light as possible
Typical recommendations include using the light box:
- Within the first hour of waking up in the morning
- For about 20 to 30 minutes
- At a distance of about 16 to 24 inches (41 to 61 centimeters) from the face
- With eyes open, but not looking directly at the light
- Light boxes are designed to be safe and effective, but they aren’t approved or regulated by the Food and Drug Administration (FDA) for SAD treatment, so it’s important to understand your options.
Remember…help is a phone call away.
In any crisis, if you are in immediate danger, call 911.
If you cannot call 911, proceed to the nearest Hospital Emergency Room to ask for assistance. Regardless of the type of crisis, the Emergency staff will contact whichever branch of crisis intervention service is appropriate to get you the help you need.
If you cannot locate a Hospital Emergency Room, proceed to the nearest Fire Station or nearest Police Station, where the staff will provide help and connect you with the appropriate crisis intervention service you need.
Cancer Information Service: 800-422-6237
Cancer-Related Crisis via the National Suicide Prevention Hotline: 800-273-8255
National Child Abuse Hotline: 1-800-25-ABUSE
ChildHelp USA National Child Abuse Hotline: 800-4-A-CHILD (800-422-4453) or 800-2-A-CHILD (800-222-4453, TDD for hearing impaired)
National Domestic Violence Hotline: 800-799-SAFE (7233), 800-787-3224 (TTY) 800-942-6908 (Spanish)
Eating Disorders (and Associated Disorders)
National Association of Anorexia Nervosa & Associated Disorders (ANAD): 847-831-3438 (long distance)
National Mental Health Association: 800-969-6642
Elder Abuse Hotline: 800-252-8966
Alzheimer’s Association Hotline: 800-621-0379
HIV/AIDS/Sexually Transmitted Diseases
CDC (Center for Disease Control) National Prevention Information Network: 800-458-5231
National AIDS Hotline: 800-342-AIDS (2437)
AIDS Hotline in Spanish: 800-344-SIDA (7432)
AIDS Hotline for the Hearing Impaired: 800-243-7889 (TDD)
National Sexually Transmitted Disease Hotline: 800-227-8922
Parent Hotline: 800-840-6537
Parent Hotline is a website dedicated to helping families who are in a crisis situation. It lists behaviors for parents to be aware of such as drug use and a questionnaire to help determine if a child is in need of intervention.
Poison Control for any Kind of Substance: 800-662-9886
Rape & Assault or Violence
Rape and Incest National Network (RAINN) Crisis Hotline: 800-656-4673
National Sexual Assault Hotline at 1-800-656-4673 or visit www.rainn.org For anyone who has been raped or experienced sexual violence.
The Alcohol & Drug Addiction Resource Center: 800-390-4056
National Drug Information Treatment and Referral Hotline: 800-662-HELP (4357)
National Cocaine Hotline: 800-COCAINE (262-2463)
Alcohol Abuse and Crisis Intervention: 800-234-0246
Alcohol and Drug Abuse Helpline and Treatment: 800-234-0420
Alcohol Hotline Support & Information: 800-331-2900
National Suicide Prevention Lifeline: 800-273-TALK (8255)
This is a 24-hour suicide prevention hotline that is free and available to anyone who is in emotional distress or crisis.
Hopeline: 800-SUICIDE (1-800-784-2433)
Grief Recovery Helpline: 800-445-4808
Surrender Your Baby
Call health & human services nationwide hotline to find a safe surrender site for your baby: 211
National Safe Haven Alliance Crisis Hotline: 1-888-510-BABY
Compiled from: https://www.allaboutcounseling.com/crisis_hotlines.htm
Websites to help you locate a therapist in your area:
You can also check with your insurance provider to get a list of participating providers in your area.
Surviving A Relationship Break-Up – Top 20 Strategies
Surviving a relationship break-up can be one of the most difficult things we ever do and on an emotional level can be one of the most painful processes in our lives. Losing a boyfriend/girlfriend or a husband/wife can feel like your heart is literally being torn out. It is not unheard of to talk to students on campus who express suicidal thoughts or thoughts of self-harm at the ending of a relationship.
People are not well equipped to deal with break-ups, because we rarely are taught anything about healthy coping after a break-up. This article is designed to give you helpful strategies to cope with your break-up in the healthiest way possible.
- Don’t Fight Your Feelings
A break-up is often accompanied by a wide variety of powerful and negative feelings including sadness, anger, confusion, resentment, jealousy, fear and regret, to mention a few. If you try to ignore or suppress these feelings, you will likely only prolong the normal grieving process, and sometimes get totally stuck in it. Healthy coping means both identifying these feelings and allowing ourselves to experience these feelings. As hard as it is, you cannot avoid the pain of loss, but realize that by experiencing these feelings, they will decrease over time and you will speed up the grieving process. The stages of grieving frequently include: shock/denial, bargaining, anger, depression and eventually acceptance. Extreme grief feels like it will last forever, but it doesn’t if we cope in some healthy ways.
There are several conditions that will likely intensify your negative feelings, including:
- Not being the one who decided to break up.
- Not seeing the break-up coming.
- This being your first serious relationship.
- Your ex being your only real close friend.
- Continuing to run into your ex.
- The relationship having made you feel whole or complete.
- Your ex starting to date someone right away.
- Thinking about your ex being sexual with their new partner.
- Believing that your ex is the only one in the world for you.
- Openly Discuss Your Feelings
Talking about your feelings related to the break-up is an equally powerful tool to manage them. As we talk to supportive friends and family members, we can come to some new understandings and relieve some of our pain. Holding all of these negative feelings in just doesn’t work, although there may be times when this is necessary, such as in public settings, at work, or in class. As we talk to others, we usually discover that our feelings are normal and that others have survived these feelings. Above all else, don’t isolate yourself or withdraw from those people who can give you support.
- Write Out Your Thoughts and Feelings
In addition to talking to others, it can be very helpful to journal your thoughts and feelings related to the break-up. People are not always available when you need to get out your feelings and some feelings or thoughts may be too private to feel comfortable sharing with others. The act of writing your feelings out can be very freeing and can often give you a different perspective about them.
- Understand That Break-ups Are Often An Inevitable Part Of Dating
Remember that many of our dating relationships will end up in a break-up. This is the very nature of dating. Until we find our best match, we are going to be moving in and out of relationships, so expect it. This way, we won’t feel so devastated when it does happen. Relationships usually end for some good reasons and they should end if we want to find our most suitable partner. Of course, no match will be perfect and we have to decide how long to keep looking and what we can live with. Finding a complementary partner is more than about love and therefore, it is going to likely take many dating relationships to find.
- Don’t Personalize The Loss
It is natural after a break-up to blame yourself, but try not to personalize the loss for too long. Much of the pain of a break-up comes from seeing the loss as your fault and regretting the choices you made while in the relationship. This process of self-blame can go on endlessly if you let it.
It is far more helpful to see the ending as a result of conflicting needs and incompatibilities that are no one’s fault . Each person in a relationship is trying to get their own needs met and some couples are able to help fulfill each other’s needs and others are not. One of the biggest issues is being able to communicate and negotiate those needs. It’s not easy to learn, so don’t blame yourself and try not to blame your ex. He or she is likely also doing the best they can, given their personalities and life history. No one goes into a relationship with the goal of making it fail, or hurting the other person.
- Prioritize Basic Self-Care
Self-care refers to ensuring that your basic needs are being met, despite the fact that you may be feeling upset and depressed due to the break-up. You may not feel like eating but do it anyways, and try to make some healthy choices in what you eat. Give yourself ample time to sleep, particularly since this may be difficult for you. The short-term use of some herbal alternatives or sleep medications may be necessary to ensure you get the sleep you need. Sleep deprivation will only compound your suffering. Keeping up or starting an exercise routine can also make you feel better both physically and psychologically. Remember, exercise causes the release of endorphins, which can make you feel better.
- Get Back Into A Routine
Since going through a break-up can create a sense of chaos in many areas of your life, continuing on with your routines will give you a better sense of stability or normalcy. Although taking some expectations off yourself temporarily can help, returning to routines shortly after the initial blow can help calm you down and give you a returning sense of control. This might include routines around wake-up and bedtimes, meals, school or work related activities, exercise, and time with others to mention a few.
- Indulge Yourself
If there was ever a time to pamper yourself, it is after a break-up. You need to do something that will actively make yourself feel better. Indulgence can take many forms, depending upon what you really enjoy, but could include: going to a special restaurant, going to a movie with a friend, having a hot bath, trying a massage, going on a short trip, buying something new, taking the weekend off, taking a yoga class or reading your favorite book.
- Give Yourself Some Slack
Expect that you are not going to be functioning at full capacity for a time due to the distress you are experiencing. Therefore, it is not unreasonable to lighten your load for awhile. This might mean allowing yourself a break from studying for awhile, or studying less than you usually would. It could also mean withdrawing from a class if you’re really struggling or working a lot less in a part-time job for awhile. Although some of these options may sound drastic, they will give you more time to adequately process your loss. It may also mean expecting that your grades will go down a bit and not judging yourself for this.
- Don’t Lose Fait h In People Or Relationships
Since you may be feeling very hurt after a break-up, it is easy to assume that all men (or women) are bad or untrustworthy, but this just isn’t true. By holding on to this belief, you will be denying yourself all kinds of opportunities for a great relationship in the future. We can’t over-generalize from our limited relationship history and assume that it will never work out. Keep shopping! The more people you meet, the greater the chance you will find your best match.
- Let Go Of The Hope You Will Get Back Together
Unless there is some very strong evidence that you will reunite with your ex, try to let go of this possibility. Bringing closure to the relationship is impossible if you continue to hold onto the hope that the relationship will be resurrected. This means don’t wait by the phone for a call, or try to e-mail or text them to try to have a little more connection, or beg to get back together, or make threats to get them back (i.e., you will commit suicide). These options will only perpetuate your emotional distress in the long term and make you come across as desperate, which will further impact your already shaken self-esteem. Life is too short to wait for someone to come back to you after a break-up.
- Don’t Rely On Your Ex For Support Or Try To Maintain A Friendship
It’s not helpful to depend on your ex after a break-up, especially to help you overcome the pain of the break-up. It makes it a lot harder to get over someone if you’re continuing to see them or trying to maintain a friendship. After a significant period (i.e. months) of no contact, a friendship might be possible, but wait until you’re feeling very emotionally strong again.
- Avoid Unhealthy Coping Strategies
There are several ways of coping with a break-up that are considered quite unhelpful and will likely only compound your problems. These include such choices as drinking excessively, doing drugs, overeating, self-harm, gambling excessively, or becoming a workaholic. You may be tempted to do whatever you can to avoid feelings of loneliness and pain, but it is essential to find healthier ways to cope.
- Make A List Of Your Ex ’s Annoying Qualities
If you have been feeling bad because you keep thinking about how much you miss your ex or how well suited you were to them, it can be helpful to make a list of all of their less endearing qualities. Particularly if you didn’t initiate the break-up, it’s easy to focus on everything about your ex that you will miss, which can only magnify your suffering. If you spend some time reflecting, you may come to see incompatibilities in the relationship that make it easier to let go and come to see that there is likely a better match out there for you.
- Avoid The Temptation To Take Revenge
The idea of retaliating against someone who you feel may have hurt you significantly is very tempting, but making this choice may have unforeseen consequences. Depending on how angry you are, these consequences could lead to criminal charges if you did something like keying their car, stalking them, or damaging other property. As much as this might feel like a good idea in your height of passion, it only makes you feel more out of control. Closure is promoted when contact of any kind is minimized.
- Examine What You Can Learn From The Relationship
We can learn a lot from all the relationships we have been in, particularly ones that are painful. It’s very helpful after a relationship ends to spend some time thinking about and writing down what you have learned so that you can have better relationships in the future. However, don’t use this as an opportunity to beat yourself up or blame yourself for the relationship not lasting. Learning promotes growth, while self-blame (i.e. feeling you’re a failure) only extends your suffering.
- Make a List Of All The Benefits Of Being Single
Although being single again may be an unwelcome event, if you were not the one who chose to break-up, it is worth reminding yourself there are some definite benefits to being single. Here are a few ideas to get you started:
- You are now much more able to put your own needs first.
- You will soon have the excitement of dating again, even though this may feel a little scary.
- You will have more control over your daily routines, not having to negotiate these with someone else.
- You can spend more time with friends and family, who may have been feeling neglected.
- You can do some traveling, that you might not have been able to do with your partner.
- You can choose jobs outside of the immediate area, because your partner isn’t affecting your choices.
- You can eat what you want, when you want to.
- You can go to bed and get up on your own schedule.
- You will be able to meet lots of new people, since you now have more time to do so.
- You may now be free of criticism.
- You will have much more individual freedom.
- You have the whole bed to yourself.
- You now have more time to study.
- You can be as messy as you want.
- Perform A Closure Ritual
At some point in the process of letting go and grieving the loss, it can be very helpful to have a closure ritual. This symbolic gesture can be very meaningful if it is well thought out and considers the right timing. This could involve such things as: writing a letter to yourself or to your ex with your final words regarding the relationship, removing all of the photos you have of your ex, or burning some reminders of your ex in a ceremonial fashion.
- Remember That You Can Survive On Your Own
It is important after a break-up to remind yourself that you were able to survive on your own before you entered the relationship and you will be able to survive on your own now that you’re no longer together. Relationships do not and should not make us whole, even though they are a part of our life and our happiness. We all need to be able to stand on our own and meet our own needs, regardless of the status of any one of our relationships. Remember, the healthiest relationships are with two people who are able to meet their own needs.
- Start Dating Again
Although it is often hard to decide when the best time to date again is, don’t jump right back in and don’t wait forever. You do need to grieve the loss and discover what you can learn from the past relationship, but you also have to move on, which means beginning to date again. Keeping the dating more casual at first might be wise, rather than jumping right into a deep, meaningful, long-term relationship. Dating can help you see that there are lots of other possible connections out there, if you open yourself up to this possibility. More dating will mean more risks, but there is no alternative unless you’re content living your life without a partner. Some people can be content in relationships with just friends and family, but most people need more than this to feel completely fulfilled.
Written by Dr. Kim Maertz Mental Health Centre University of Alberta
GMC Veteran’s Lounge
Located in the basement of Withey, the Lounge is a private and comfortable space for students to take a break, study or connect with fellow Veterans. There is a coffee make and refrigerator as well as information regarding VA benefits and resources. Any student Veteran can get a key to utilize this space by contacting Peg Gregory in the Wellness Center at ext. 8376 or at firstname.lastname@example.org.
Outreach Specialist at the Vermont Veteran’s Outreach Program in Rutland assigned to work with GMC student Vets:
Call: (802) 338-43243 or 24-hour number at 888-607-8773
College Students with PTSD
Support & Coping Techniques for a Positive Education Experience: https://www.
The College provides comprehensive health services through an agreement with Castleton Family Health Center (CFHC) located seven miles from the campus. CFHC is part of the Community Health Centers of the Rutland Region (CHCRR).
The Castleton Family Health Center is a fully equipped medical facility with onsite x-ray and lab services. The center provides a full range of primary care and preventive services including confidential AIDS and STD testing.
Castleton Family Health Center can often provide same-day appointments for urgent care when students are not feeling well or non-routine health issues. Call early in the day to schedule your appointment. Physical exams should be scheduled in advance.
Castleton Family Health Center, Express Care and Laboratory/Blood Draw Stations
275 Rte 30 North
Bomoseen, VT 05732
Phone: (802) 468-5641
Visit www.chcrr.org/location/castleton-family-health-center/ for hours of operation.
Other Health Care Options
Mettowee Family Health (part of CHCRR) and Laboratory/Blood Draw Stations
278 Vermont Route 149
West Pawlet, Vermont 05775
Visit www.chcrr.org/location/mettowee-valley-family-health-center/ for hours of operation.
This practice is accepting new patients if a student wants to establish a primary care provider here. To use this practice students would need to find a ride (or use a cab).
Rutland Urgent Care
173 S Main Street Rutland, Vermont 05701 (802) 772-4165
Open 7 days a week 8am to 8pm
To use this practice students would need to find a ride (or use a cab)
39 Church Street, Poultney, VT
Green Mountain College offers a free shuttle service to CFHC in Bomoseen/Castleton Corners at approximately 12:30 p.m. and 2 p.m. Monday through Friday while classes are in session.
Download the GMC shuttle schedule For students taking the 2:00 shuttle TO Castleton arrangements need to be made to be picked up.
The region’s public transit system, “The Bus”, operated by the Marble Valley Regional Transit District, also provides daily round trip transportation between GMC and the Castleton Family Health Center. The schedule is as follows:
LEAVE GMC 6:18am ARRIVE CASTLETON 6:33am
LEAVE GMC 8:30am ARRIVE CASTLETON 8:35am
LEAVE GMC 12:20pm ARRIVE CASTLETON 12:35 (NOT ON WEEKENDS)
LEAVE GMC 4:33pm ARRIVE CASTLETON 4:48pm
LEAVE GMC 6:33pm ARRIVE CASTLETON 6:48pm (NO RETURNING BUS FOR THIS RUN)
LEAVE CASTLETON 7:53am ARRIVE GMC 8:20am
LEAVE CASTLETON 11:53am ARRIVE GMC 12:20 (NOT ON WEEKENDS)
LEAVE CASTLETON 4:08pm ARRIVE GMC 4:33pm
LEAVE CASTLETON 6:08pm ARRIVE GMC 6:33pm
NOTE: There is a $2.00 Fee for The BUS going 1 way.
GMC also has an agreement with All Occasion Transportation to provide taxi service to and from medical appointments or the hospital. Security pays the taxi driver and the student’s account is billed for the service.
All Occasion Transportation
PO Box 1383 Rutland, Vermont 05701