Mental Health and Support Resources

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概述

Take advantage of UCSF and external resources for additional support.

Community Resources

San Francisco

  1. Emergency and crisis services for adolescents: 
  1. Outpatient care for adolescents: 
  1. Inpatient care for adolescents: 
  1. Specialized adolescent services: 
  • Safe & Sound 3450 Geary Blvd, San Francisco, CA 94118, Phone: (415) 668-0494

East Bay

  1. Emergency and crisis services for adolescents: 
  1. Outpatient care for adolescents: 
  1. Inpatient care for adolescents: 
  1. Specialized adolescent services: 

North Bay

  1. Emergency and crisis services for adolescents: 
  1. Outpatient care for adolescents: 
  1. Inpatient care for adolescents: 
  1. Specialized adolescent services:
  • LGBTQ Connection 780 Lincoln Ave, Napa, CA 94558, Phone: (707) 251-9432
  • Side by Side 610 Lincoln Ave, Napa, CA 94558, Phone: (707) 251-9432

Peninsula

  1. Emergency and crisis services for adolescents: 
  1. Outpatient care for adolescents: 
  1. Inpatient care for adolescents: 
  1. Specialized adolescent services: 

South Bay

  1. Emergency and crisis services for adolescents: 
  1. Outpatient care for adolescents: 
  1. Inpatient care for adolescents: 
  1. Specialized adolescent services: 

GREATER SAN FRANCISCO BAY AREA ADOLESCENT RESOURCES (condensed list)

  1. Emergency and crisis services for adolescents: 
  1. Outpatient care for adolescents: 
  1. Inpatient care for adolescents: 
  1. Specialized adolescent services: 

Shelters and crisis lines

UC Emergency Loan Program

The UC Emergency Loan Program (Employee Emergency Loan Fund Policy, E-526-48), that FSAP used to manage, ended in 2013. In lieu of offering this program internally, the University has contracted with an external credit union who will provide a similar program to UC employees. The credit union is University Credit Union. This supplier has a UC-negotiated interest rate, is in complete compliance with the Truth in Lending requirements, and will provide online application tools for employees to directly apply for emergency loans.

Any UC employee seeking an emergency loan may contact this external supplier:

University Credit Union
Contact Phone Number: 800-UCU-4510 or 800-828-4510
Contact Email: [email protected]
Loan Application URL: http://www.ucu.org/emergency

Additional financial resources

The San Francisco-Marin Food Bank provides emergency assistance, weekly groceries and free food pantries in various San Francisco neighborhoods and elsewhere in the Bay Area. You may access these programs, by calling 211 (toll-free) or by using the links provided below for both 211 and the SF-Marin food locator.

Call toll-free: 211

These local therapy clinics offer psychotherapy on a sliding scale.

UCSF Perinatal Wellness Program Phone: 415-353-2566

UCSF Family Life Services Phone: 415-502-6312

UCSF Women's Health Resource Center Phone: 415-514-2670

UCSF Pregnancy Loss & Support 

Postpartum Support International Phone: 800-944-4773

Mother To Baby Phone: 866-626-6847

Mental Health & Wellness Article Library

Procrastination is a common challenge among professionals in high-demand fields, often arising from stress, perfectionism, fear of failure, and emotional avoidance. Rather than a time management issue, researchers increasingly recognize procrastination as a form of emotional regulation gone awry (Eckert et al., 2023). In this model, people delay tasks not because they don’t care, but because completing the task is associated with unpleasant emotions-like anxiety, boredom, or self-doubt.

Recent research offers a clearer understanding of procrastination’s psychological underpinnings. Sirois & Melia-Gordon (2022) highlight that people often procrastinate to quickly feel better in the moment- they avoid tasks when they’re feeling stressed or down on themselves. Meanwhile, van Eerde and Klingsieck (2023) highlight that individuals who are more self-compassionate and who use adaptive emotion regulation strategies are significantly less likely to procrastinate, suggesting that how we relate to our emotions matters more than sheer willpower.

When procrastination becomes chronic, it can impact workplace productivity, personal satisfaction, and mental health. Symptoms may include racing thoughts, guilt, sleep disturbances, or avoidance behaviors such as scrolling, snacking, or perfectionistic rumination. Over time, unchecked procrastination may lead to burnout and eroded self-efficacy.

Fortunately, several strategies can help interrupt this cycle:

  • Break Tasks into Bite-Sized Actions: Procrastination often feeds on ambiguity. Make a specific plan for when and how you’ll take action ("If it's 9 a.m., I’ll open the document") to anchor micro-goals. Research by Blouin-Hudon & Pychyl (2021) found that visualizing future task completion significantly increased follow-through, especially when tied to meaningful goals.
  • Practice Self-Compassion Over Self-Criticism: Harsh internal dialogue like “I’m lazy” or “I always mess this up” can actually make procrastination worse. In contrast, using self-compassion-for example, saying to yourself, “I’m doing the best I can right now” or “It’s okay to make mistakes; I can still move forward”- is linked to higher motivation, better emotional balance, and less avoidance (Sirois & Melia-Gordon, 2022).
  • Use “Temptation Bundling”: Pairing a necessary task with something pleasant (e.g., listening to music while answering emails) has been shown to improve task engagement, according to a meta-review by van Eerde and Klingsieck (2023).
  • Focus on Managing Your Emotions, Not Just Your Schedule: Strategies like mindfulness meditation, physical activity, or short breathing exercises can calm the nervous system, reducing the emotional resistance to beginning tasks. Eckert et al. (2023) emphasize that procrastination often diminishes when people feel safe and grounded in their bodies.
  • Set Boundaries Around Task Initiation, Not Just Deadlines: Aiken et al. (2023), although primarily focused on clinician burnout, found that consistent boundaries and structured time blocks contributed to more sustainable task engagement and decreased overwhelm across professions.

At UCSF, resources like the Faculty & Staff Assistance Program (FSAP) can provide brief counseling to support professionals struggling with procrastination. Additionally, self-compassion classes and mindfulness-based stress reduction programs can serve as helpful resources.

In high-performance environments, the goal isn’t perfection-it’s consistent, values-aligned action. By addressing the emotional roots of procrastination and implementing manageable, research-backed strategies, we can begin to unstick ourselves-and stay connected to the purpose behind our work.

Written by: Sierra Garthwaite, Psy.D.

Citations:

  • Aiken, L. H., et al. (2023). Staffing and burnout: Workplace conditions and clinician wellbeing. Journal of Nursing Management, 31(2), 145–152.
  • Blouin-Hudon, E.-M., & Pychyl, T. A. (2021). Imagining the future reduces procrastination: A study of visualization and goal pursuit. Applied Psychology, 70(4), 1052–1071.
  • Eckert, M., Ebert, D. D., Lehr, D., et al. (2023). Emotion regulation as a predictor of procrastination: Findings from a workplace-based intervention. Behaviour Research and Therapy, 164, 104216.
  • Sirois, F. M., & Melia-Gordon, M. (2022). Self-compassion and emotion regulation in the context of procrastination. Self and Identity, 21(3), 305–321.
  • van Eerde, W., & Klingsieck, K. B. (2023). The psychology of procrastination revisited: A meta-review and integrative framework. Annual Review of Psychology, 74, 123–149.

 

Further Reading: 

Feeling stuck or uncertain is a common experience, particularly in high-stress professional environments such as healthcare, academia, and leadership roles. Decision paralysis often arises when individuals face ambiguous outcomes, emotionally charged choices, or competing values. As Anderson et al. (2023) explain, decision-making under uncertainty is not simply a rational process-it is deeply influenced by our emotional regulation, cognitive overload, and tolerance for ambiguity.

A growing body of research shows that prolonged indecision can lead to emotional fatigue, decreased productivity, and disengagement from meaningful goals. Freund & Wrosch (2022) found that individuals who struggle to disengage from unattainable goals or delay decisions often report higher stress levels and diminished well-being. This tendency toward overthinking or avoidance is not due to laziness or disinterest-it is often a protective response to uncertainty or fear of making the "wrong" choice.

Fortunately, research also highlights practical tools for transforming stuckness into action. Shadlen & Shohamy (2023) found that even small actions or commitments can reduce decision-related stress and build momentum. When individuals take “imperfect” but values-aligned steps, they often experience a greater sense of agency and clarity. Likewise, Han et al. (2022) emphasize that identifying core values-what matters most-can serve as a reliable compass during moments of indecision or internal conflict.

Common strategies for moving from uncertainty to action include:

  • Naming the Discomfort: Identify whether the stuckness is due to fear of failure, people-pleasing, perfectionism, or internal conflict between competing values.
  • Clarifying Values: Ask, “What’s most important to me in this situation?” Research suggests that value-based reflection helps individuals make more authentic and satisfying decisions, even under stress (Han et al., 2022).
  • Creating Low-Stakes Movement: Rather than waiting for perfect certainty, try committing to a small action-an email, a conversation, or a 10-minute planning session. Shadlen & Shohamy (2023) describe this as “action scaffolding,” where small movements build decision-making confidence.
  • Setting a Decision Deadline: When appropriate, set a gentle deadline and remind yourself: not all decisions require 100% certainty. What matters more is alignment with purpose and momentum.
  • Practicing Self-Compassion: Rather than judging yourself for indecision, validate the difficulty and recognize the courage it takes to pause and reflect. Freund & Wrosch (2022) found that self-compassion not only reduces stress but also supports goal re-engagement after delays.

The Faculty & Staff Assistance Program (FSAP) offers tools and counseling support for those navigating complex life and career decisions. Ultimately, moving from uncertainty to action doesn’t mean eliminating fear-it means learning to act in the presence of it. By tuning into values, allowing imperfection, and honoring internal wisdom, individuals can move forward with clarity, confidence, and integrity.

Written by: Sierra Garthwaite, Psy.D.

From Uncertainty to Action

Citations

  • Anderson, E. J., Levin, M., & Castillo, D. (2023). Uncertainty tolerance and decision fatigue in healthcare professionals: A cognitive-emotional model. Journal of Occupational Health Psychology, 28(1), 58–71.
  • Freund, A. M., & Wrosch, C. (2022). When to hold on and when to let go: The psychology of goal adjustment in the face of uncertainty. Current Directions in Psychological Science, 31(4), 355–361.
  • Han, H., Dawson, T. E., & Kragh, G. (2022). How values inform action under uncertainty: A cross-contextual study. Journal of Human Decision Processes, 169, 104317.
  • Shadlen, M. N., & Shohamy, D. (2023). The neuroscience of decision inertia: How taking action reduces ambiguity and boosts confidence. Trends in Cognitive Sciences, 27(2), 91–103.

 

Further Reading: 

Heath, Chip, & Dan Heath. (2013). Decisive: How to Make Better Choices in Life and Work. Crown Business.