Hot Mess Help Desk

Big goals are cute. Tiny steps are powerful. This week, we’re joined by Samantha Buente to talk about why “something is better than nothing” isn’t lowering the bar, it’s how real progress actually happens. We unpack negative self-talk, the freeze response, and the myth that you need motivation (or a perfect plan) to get started. No productivity pressure, just practical ways to quiet your inner critic and build momentum, one small win at a time. Takeaway: Progress doesn’t have to be dramatic to be meaningful. One imperfect step is enough to shift your mood, your mindset, and your momentum. https://www.mysafetyplan.org

Moving to a new country or even a new campus can come with excitement, pressure, and a whole lot of “Why does this feel so hard?” This week, we talk with Dr. Diana Rodriguez Quevedo about culture shock, belonging, and what adjustment really looks like. We bust common myths, name the emotional side of transition, and share ways students can feel more grounded while finding their footing. TAKEAWAY Struggling to adjust doesn’t mean you don’t belong, it means you’re human in a new environment. Culture shock is part of the process, and support makes a difference.

Feeling like everyone else already has their people? This week, we’re talking connection — the real kind. We’re joined by the Dean of Student Affairs to break down what it actually means to feel connected on campus, why loneliness is more common than you think, and how small steps (not personality makeovers) can help you build belonging over time. No pressure, no forced friendships just honest conversation about finding your place. Takeaway: You don’t have to be everywhere or know everyone to belong. Connection grows through small moments — and you’re allowed to find it at your own pace.

Career panic, but make it honest. This week, we’re joined by a career advocate Adam James to talk about jobs, majors, and the pressure to have it all figured out — without the “5-year plan” energy. We unpack why feeling behind is actually very normal, bust some big career myths, and share realistic ways to move forward when your brain says “I’ll deal with this later.” Takeaway: Not knowing your next step doesn’t mean you’re failing — it means you’re human. Careers aren’t one big decision, they’re a series of small, changeable choices.

This week, we talk with Dr. Matt Powless about pressure, performance, and men’s mental health in college. We break down what sports psychology really is, why mental health struggles often get overlooked in high-achieving students and athletes, and how the pressure to always “handle it” can quietly add up. No tough-it-out mentality — just honest conversation about doing well without burning out. Takeaway: Caring for your mental health doesn’t hold you back — it helps you keep going. Strong performance starts with support, not silence.

College doesn’t come with a handbook especially for first-gen, non-traditional, & commuter students juggling more than just classes. In this episode of Hot Mess Help Desk, we talk with Dr. Zachary Pilot about navigating college without cheat codes and figuring things out in real time. From balancing family responsibilities to decoding campus terminology, we explore why feeling behind doesn’t mean you are and how connection, self-compassion, and actually using your resources can change everything. If you’re freestyling your way through higher ed, this one’s for you.Takeaway: You’re not lost, you’re learning. And asking for help is part of doing it right.https://youtu.be/au7XWPrVr4g?si=fffrHGl6tIh60A3R

This week, we chat with Kevin Corbin from Public Safety about what campus safety really means — no scare tactics (maybe), no judgment, just practical ways to feel more secure day-to-day. We bust common myths, share easy habits that make a big difference, and highlight when (and why!) it’s totally okay to call Public Safety for support. Takeaway: Staying safe isn’t about perfection — it’s about small, confident choices that help you move through campus with trust and ease. Download the RAVE guardian app today!

This week, the Hot Mess Help Desk brings in a special guest — Jeff Chestnut, our campus Fitness Center Director — to talk about movement as a tool for mental health. We break down gym myths and talk about starting small. Whether you love the gym, fear the gym, or avoid the gym at all costs, this episode gives you practical, shame-free ways to reconnect with your body. Takeaway: Movement isn’t about doing more — it’s about feeling grounded, regulated, and cared for.

Hot Mess Help Desk is back for Season 2. College stress, mental health, fitness, safety, careers, and everything in between—we’ve got something for everybody. With a guest every episode, two counselor hosts break down the chaos, bust myths, and normalize the spiral with humor, honesty, and real coping skills. New episodes every other week. Same mess, better tools.Instagram Hotmess.HelpdeskHappy Coping

In this season finale of Hot Mess Help Desk, your campus counselors look back at the biggest themes of the semester — what worked, what didn’t, and what we’re all still figuring out. They’ll unpack lessons on balance, boundaries, burnout, and why “doing your best” sometimes just means showing up in sweatpants.Whether you crushed it, crawled through it, or landed somewhere in the middle, this episode is your reminder that surviving is thriving, and every messy moment still counts as progress.Takeaway: You made it through. Celebrate the wins, learn from the chaos, and remember — growth doesn’t have to look perfect to be real.

Reaching out for help doesn’t mean you’re failing — it means you’re human. In this episode, Mya and Lainie unpack how to recognize when it’s time to get support, what counseling actually looks like (and what it isn’t), and why you don’t need to wait for a crisis to start building your team. They break down how support can show up in friends, professors, and campus counselors—and how having a plan before things get tough makes all the difference. Takeaway: You don’t have to do college alone. Asking for help is one of the strongest things you can do.

In this chaotic-comfy episode of Hot Mess Help Desk, Lainie and Mya actually do chores with you — using behavioral activation, questionable motivation, and lots of laughter to get something (anything!) done.We talk emotionally fragile socks, the warning signs that your mess has gained sentience, and our best–worst chores… all while cheering you through whatever tiny task you tackle.Fold one shirt, rinse one mug, or just lie on the floor and vibe — it all counts. Let’s fake it till we fold it, together.

Feeling overwhelmed, numb, or totally over it? Mya guides you through a gentle gratitude reset - no journaling required. From small comforts to tiny victories, this episode helps you reconnect to with your own strength, even on the messiest days. Takeaway: Gratitude doesn't fix everything - it simply reminds you that not everything is falling apart. You're doing better than you think.

Identity, belonging, and imposter syndrome — oh my. This episode dives into the messy process of figuring out who you are in college (and realizing it’s okay if the answer changes). Mya and Lainie discuss identity, finding your people, and building confidence when you feel like you don’t fit in. Takeaway: You don’t have to have it all figured out — belonging starts with being kind to yourself.

When your brain won't stop spiraling and your to-do list feels never-ending, Mya guides you through a gentle mindfulness practice designed to quiet the chaos. Together, you'll ground in the present moment, notice your thoughts without judgment, and remind yourself that calm isn't a destination - it's a practice. Takeaway: Anxiety doesn't mean something's wrong with you, it means you care.

This week on Hot Mess Help Desk, Lainie and Mya get real about one of the hardest self-care skills on campus: setting boundaries. From roommates who don’t get the hint to group projects gone rogue, they're diving into five mini role plays that show how to handle everyday boundary struggles with friends, family, and professors — without turning it into drama.Through these realistic (and sometimes painfully relatable) scenes, you’ll learn what healthy communication actually sounds like, how to protect your peace without ghosting people, and why “no” is a full sentence.Takeaway: Boundaries aren’t selfish. They’re self-respect in action.

Ever wish you could hear something kind - from you? In this guided reflection, Mya leads you through writing (or imagining) a letter to yourself from a place of compassion, honesty, and care. No self-improvement agenda, no toxic positivity - just real words for the version of you who's been trying their best. through gentle prompts and mindful pauses, this episode helps you release self-criticism, recognize your effort, and practice seeing yourself the way you see the people you love. Takeaway: You don't need to be "better" to deserve love and kindness. You already are - and this letter is proof.

College can be lonely — even when you’re surrounded by people. In this episode, Mya and Lainie talk about depression, isolation, and what to do when “I’m fine” isn’t cutting it. They’ll share how to recognize when you might need more support, why connection matters even when you don’t feel like talking, and small steps to start feeling human again. Takeaway: You’re not lazy or broken — you’re doing your best. And your best is worth celebrating.

In this counselor led pep-talk, Mya helps you push back against self-doubt, perfectionism, and that voice in your head that says you're not enough. This episode blends humor, honesty, and affirmations for the days when confidence feels out of reach.Takeaway: You don't have to feel 100% confident to keep going - courage counts, too.

Anxiety, overthinking, and the never-ending mental to-do list — sound familiar? Mya and Lainie explore how anxiety shows up in college life (spoiler: it’s not always panic attacks) and how to quiet your brain when it feels like it’s running on overdrive. They’ll share practical grounding tools, campus-friendly coping strategies, and ways to stop spiraling at 2 a.m. Takeaway: Your brain isn’t broken. It’s trying to protect you — let’s teach it how to chill.

When your mind’s racing, your chest feels tight, and everything just feels too loud — this one’s for you. In this calming guided mini-episode, Lainie walks you through a few minutes of gentle grounding to help you slow down, reconnect to your senses, and remind your body that you’re safe in the present moment. No pressure, no perfect breathing — just space to pause, notice, and come back to yourself. Takeaway: You don’t have to fix everything. You just have to be here, one moment at a time.

Between late-night study sessions, early classes, and “just one more episode,” college sleep schedules are… chaotic, to say the least. In this episode, Mya and Lainie break down what happens when your brain doesn’t get enough rest (hint: it’s not just about feeling tired), why all-nighters don’t actually help you ace exams, and how rest is more than just sleeping — it’s how your body resets. They’ll share real-life ways to get better rest without overhauling your whole schedule, plus myth-bust the idea that sleep is optional in college. Takeaway: Sleep isn’t lazy — it’s maintenance. And your brain deserves the upgrade.

Welcome to the Hot Mess Help Desk Mini Mental Reset with Mya. Whether you're running on fumes, drowning in readings, or just need a few minutes to breathe — press play. No pressure, no fixes, no “productivity hacks.” Just calm your body, notice your breath, and give yourself permission to rest.

Friend drama? Roommate tension? Dating someone who says “I’m not great at texting” but mysteriously lives on snapchat?In this episode of Hot Mess Help Desk, we’re unpacking the glorious chaos of relationships — the good, the bad, and the “we need to talk” texts. We cover everything from healthy boundaries (aka not answering texts at 2am), to conflict resolution that doesn’t end in ghosting, to spotting red flags before you invest six months and your Hulu login.Whether you’re navigating friendships, situationships, or a roommate who definitely eats your snacks--we've got something for you.Two counselors, total hot messes, helping you survive love, roommates, and everything in between.

Feeling tense? In this quick mini episode, Lainie guides you (& Mya) through a short Progressive Muscle Relaxation (PMR) practice to help you release tension, reset your nervous system, and finally unclench your jaw. No prep, no pressure — just hit play and breathe.

Stress is real, snacks are life, and sleep… well, sometimes it’s just a rumor. In this episode of Hot Mess Help Desk, Mya and Lainie break down what stress actually does to your brain and body (spoiler: it’s not just in your head), why pulling all-nighters and living off energy drinks backfires, and how small things like water, naps, or texting a friend can make a big difference.From exam pressure to money stress, we’re covering it all — plus myth-busting the idea that you just have to “push through” until finals. Grab your stress toolkit and learn how to hit reset (even if it’s just for two minutes).Takeaway: Stress is normal. Burnout doesn’t have to be. And yes, snacks totally count as coping.

Welcome to Episode 0 of Hot Mess Help Desk. Get to know your hosts, find out what to expect, and why your counselors are tackling technology in the first place. Follow us on Instagram @ HotMess.HelpDesk for updates, behind the scenes and more!

College is amazing....until it is a full blown dumpster fire. We are two mental health counselors here to say-same. We've seen it all: stress meltdowns, friendship drama, midterm panic....and that mysterious crying in the library moment. Welcome to Hot Mess Help Desk-where we tackle the big mental health stuff like anxiety, relationships and everything in-between without the boring textbook vibes. We'll share coping skills that actually work-plus some real stories that prove you're not the only hot mess out there. So grab your coffee...or let's be real your third energy drink, hit subscribe and join us for laughs, real talk, and a mental health tune up. Hot Mess Help Desk, two counselors, total hot messes, here to help you thrive.