RESOURCES FOR PERSONAL RESILIENCY

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Decompression Spaces

Want to create a Decompression Space in your area? Try these tips.

_{If you need help with funding, please contact Dr. Lawrence (info on our contact page).}

Apps/Online Resources for Personal Resiliency

ACGME AWARE App for Google Play or Apple – Designed for individual physicians, particularly junior residents. Uses concepts from cognitive behavior therapy to help identify opportunities to improve well-being and helps users identify personal cognitive habits plus directs them toward practices and resources they may find useful for improving well-being. Includes video scenarios and didactics plus self-assessments and other resources. May also be used by a program or other group of individuals as part of a broader well-being curriculum.
Breathe2Relax for Google Play or Apple – Stress management tool structured as a mobile app.
Calm – Helps improve your ability to manage stress through slow breathing.
CBT-i Coach – For people who have experienced symptoms of insomnia and would like to improve their sleep habits (available for iPhones).
Coach.me – Free goal-setting app designed to help users create and build good habits.
Headspace – Mindfulness for your everyday life.
InsightTimer – Free app for sleep, anxiety and stress.
moodgym – Web-based, self-help program designed to help prevent and manage depression and anxiety symptoms.
Ten Percent Happier – Learn to meditate from the world’s top mindfulness experts.
Using Technology to Combat Clinician Burnout [PDF]
Virtual Hope Box – Smartphone application primarily to support suicide prevention. Can contain information about users’ positive experiences, driving forces and those who care about them. Designed to help users cope with distress, overwhelming emotions and a need for inspiration. Confidential assistance.

Confidential Help, Counseling & Therapy, and Other Mental Health Resources

FOR EVERYONE

Frequently Asked Questions about Seeking Help for Mental Health Concerns [PDF]
UNM Health Sciences Counseling and Psychotherapy Guide - 2020-21 [PDF]
UNM Psychiatry & Psychology Clinic– 2400 Tucker Ave. N.E., 4th Floor (Family & Community Medicine building); 505-272-6130. Confidential, free wellness checks available.
UNM Psychology Clinic– Call 505-277-5164 to schedule an appointment or for more information.
UNM Women's Resource Center– 505-277-3716

FOR FACULTY

CARS: Counseling, Assistance and Referral Service– 505-272-6868
Employee Assistance Program (for VA faculty)
GAMA Lifebridge^TM– The Greater Albuquerque Medical Association (GAMA) is proud to announce an exclusive member wellness program. LifeBridge^TM is a CONFIDENTIAL counseling program staffed by highly trained therapists who have been vetted by GAMA. Open to all active and retired GAMA members.

FOR RESIDENTS & FELLOWS

Outcomes– Provides counseling, education, conflict resolution and other services for residents and fellows; 505-243-2551
Katherine Kilgore, MD– Dr. Kilgore is a psychiatrist who sees medical students at no-cost. She provides short- and long-term therapy, and can prescribe medications when needed. You can contact her at OPW@salud.unm.edu.
Raven Cuellar, PhD– UNM Psychologist – OPW@salud.unm.edu
Rebecca Ezechukwu, PhD– UNM Psychologist – OPW@salud.unm.edu

FOR STUDENTS

Katherine Kilgore, MD– Dr. Kilgore is a psychiatrist who sees medical students at no-cost. She provides short- and long-term therapy, and can prescribe medications when needed. You can contact her at OPW@salud.unm.edu.
Raven Cuellar, PhD– UNM Psychologist – OPW@salud.unm.edu
Rebecca Ezechukwu, PhD– UNM Psychologist – OPW@salud.unm.edu
Student Health and Counseling (SHAC)– 505-277-3136
SHAC emergency and after-hours information

For Those in Crisis

Agora Crisis Center: 505-277-3013 or 866-HELP-1-NM
National Suicide Prevention Lifeline: 1-800-273-8255 and crisis text line at 741-741
New Mexico Crisis and Access Line: 1-855-662-7474
Rape Crisis Center of Central New Mexico: 24-Hour Hotline: 505-266-7711
UNM Psychiatric Center and Psychiatric Emergency Services: 505-272-2920

Interactive Screening Program (ISP)

Feeling anxious? Overwhelmed? Take this confidential self-assessment to learn more about how you're doing and to talk anonymously with a counselor.

Connect to ISP

Grand Rounds Presentations

Liz Lawrence’s 11-5-20 Grand Rounds Presentation – Resources [PDF]

Health & Fitness Resources

7 Minute Workout® – Now adjusted for different levels of fitness.
How fit are you, really? – Test yourself through a World Fitness Level study.
Lobo Trails – Download maps to walk around campus. Paths vary in length and offer a variety of scenery.
Meal Prepping [PDF] – Created by students to activity promote wellness
UNM Main Campus Recreational Services - Learn about Johnson Center's fitness offerings, pool and Outdoor Rental and Resource Center
UNM School of Medicine Healthy Eating Cookbook [PDF]
Wellness Activities for Medical Students [PDF] (remove “Medical Students”)- Yoga routines, running schedules and more

Self-Assessment Resources

Are you fit?

Measure your fitness level with a few simple texts from the Mayo Clinic
Estimate your fitness level with input from The K. G. Jebsen Center of Exercise in Medicine at the Norwegian University of Science and Technology

Are you in balance?

Take quizzes on topics ranging from happiness at work, social capital and empathy from UC Berkeley’s Greater Good Magazine
Assess your work-life balance by downloading this quiz from the Canadian Mental Health Association [PDF]

Are you burned out?

Earn CME credits from the American Medical Association while learning about burnout and well-being
Identify potential problems in the workplace from this Scientific American quiz: Are you on the path to burnout?

Are you happy?

Take the Oxford Happiness Questionnaire

Are you anxious, stressed or drinking too much?

Take a mental health test from Mental Health America

Are you kind to yourself?

Test how self-compassionate you are

How self-confident are you?

Learn to improve self-confidence by building self-efficacy

Are you eating well?

Learn how healthy your diet is in under 10 minutes