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Feeling Depressed? You Are Not Alone.

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Natalia Velásquez, M.S., Outreach Coordinator | Counseling & Psychological Services (CAPS)

Depression is one of the most prevalent mental health conditions in the United States, affecting approximately 14.8 million adults every year. It is a common, yet serious, mood disorder that can affect one’s thoughts, emotions, and behaviors. 

Depression that is left untreated can result in severe functional impairments that may interfere with one’s ability to adequately engage in everyday life, such as school, work, socialization, and even taking care of oneself. Although the prevalence of depression is relatively high, approximately 35% of individuals who experience depression do not receive treatment, even though there are many evidenced-based treatments that can help to improve depressive symptoms and emotional well-being. 

Up to 80% of individuals who are treated for depression show an improvement in their symptoms generally within four to six weeks of beginning treatment. Depression is highly treatable with counseling, medication, and lifestyle changes, such as exercise, nutrition, sleep, social support, and stress reduction. 

National Depression Screening Day is celebrated in October during Mental Illness Awareness Week to increase awareness and education on depression and its effective treatments, to offer individuals the opportunity to engage in screening for depression, and to connect those in need of mental health treatment to helpful services and resources.  Just like any other illness (e.g., heart disease, diabetes, etc.), health screenings can provide helpful information regarding the first signs of a serious illness and can guide individuals to receive professional consultation and treatment, if needed. 

If you, or someone you know, are experiencing any of the following symptoms, please consider taking the free depression screener available on the Florida Tech CAPS website at: https://screening.mentalhealthscreening.org/floridatech

  • Persistent sad or “empty” mood
  • Loss of interest or pleasure in activities once enjoyed
  • Fatigue or loss of energy
  • Sleeping too much or too little
  • Reduced appetite and weight loss, or increased appetite and weight gain
  • Restlessness or irritability
  • Difficulty concentrating, remembering, or making decisions
  • Thoughts of death or suicide

The depression screening will consist of answering a brief questionnaire about yourself and your thoughts/feelings, and then receiving an explanation about your mood and behaviors, as well as gaining access to informational materials about what you can do to help yourself and how to get help from a professional. For additional information on depression, please visit the National Institute of Mental Health (NIMH), Substance Abuse and Mental Health Services Administration (SAMHSA), and Centers for Disease Control and Prevention (CDC) websites. 

NIMH: https://www.nimh.nih.gov/health/publications/depression/index.shtml 

SAMHSA: https://www.samhsa.gov/data/all-reports?keys=Depression&sort_bef_combine=search_api_relevance+DESC

CDC: https://www.cdc.gov/tobacco/campaign/tips/diseases/depression-anxiety.html

If you find yourself in need of professional help after taking the screener, please reach out for help!  Counseling and Psychological Services (CAPS) is your student counseling center and we are here for you! CAPS provide a variety of mental health and wellness services to assist you and other students in successfully reaching personal, academic, and career goals. Please take a moment to visit our website: https://www.fit.edu/counseling-and-psychological-services/), which includes information on how to request services, as well as many other resources for psychological health and well-being. Our services are highly utilized and encouraged, so that you can be the healthiest Florida Tech Panther you can be!

Social distancing, isolation and stress: what it’s like and how to manage

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Irritability. Sadness. Loss of appetite. These are a few signs and symptoms individuals may experience due to social distancing and isolation, according to the Substance Abuse and Mental Health Services Administration. 

“Feeling lonely or isolated can be a crippling sensation,” Erika Pobee-Mensah, the outreach coordinator for Florida Tech’s Counseling and Psychological Services, said in an email.

According to the SAMHSA, signs of stress include: increased irritability, trouble sleeping, or having difficulty communicating; physical signs like headaches, loss of appetite, or being easily startled; and emotional signs like feelings of guilt, anger, and overwhelming sadness.

This stress can lead to changes in sleep or eating patterns, worsening of chronic health problems, and increased use of alcohol, tobacco, and other substances, according to the Centers for Disease Control and Prevention. 

Pobee-Mensah said that students may alleviate feelings of anxiety by scheduling time to worry, and pursuing alternative behaviors like classwork, exercising, or playing music outside of that scheduled time. 

Gianna Petrazzulo, a junior studying biomedical science, said that it has been difficult to adjust from going out regularly to staying inside most of the time.

Petrazzulo has found some positivity in social distancing; she’s used her extra time to do things she enjoys, like creating art and playing video games. 

“I feel like I have a lot of time on my hands to focus on myself,”  Petrazzulo said, “it’s rekindled my creative side.”

To alleviate outbreak-related stress, the CDC also recommends establishing a routine of well-balanced meals and regular sleep and exercise. 

Pobee-Mensah stated that many individuals are experiencing feelings of grief during this time of isolation, whether it be due to the loss or illness of a loved one, or the loss of work, income or social interaction. 

“Whatever grief or loss you can identify, it is important to give yourself time to grieve and express these emotions,” Pobee-Mensah said. “Allow yourself to cry, to scream into a pillow, to call up someone and vent, or to write about how this pain feels.”

In addition to reaching out to friends and family, Pobee-Mensah said students may benefit from virtual socialization methods such as group chats, or multiplayer gaming. Gaming engagement has seen an uptick; concurrent users of gaming distribution service Steam exceeded 24 million multiple times between April 12 to 18, according to the Steam Database. 

The CDC advises taking breaks from news consumption relating to the pandemic, including the use of social media. The National Alliance on Mental Illness further advises managing how one consumes information; the organization states that “false information spreads very easily on social media and can have serious consequences for individual and public health.”

The SAMHSA advises making time for conversation unrelated to the outbreak, in addition to sharing emotions related to the outbreak and exchanging reliable health information. 

“Take a moment to put your doubts aside and reach out to friends or family,” Pobee-Mensah said, “Strike up a conversation with an old friend you haven’t spoken to in a while.”

The CDC states that those at higher risk for serious illness, including older adults and people with underlying health conditions, may experience higher stress levels. These individuals may become concerned that regular medical care could be disrupted.

As many individuals experience feelings of anxiety, stress, and grief, Pobee-Mensah advises staying connected: “If you are in need, ask for help from family, friends, or your local community.” 

This article was edited to correct the spelling of a source’s name. The previous version displayed “Petravvulo” where the article now reads “Petrazzulo.”

Summertime coping

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By Erika Pobee-Mensah, M.S., Outreach Coordinator, Counseling & Psychological Services (CAPS)

In wrapping up this topsy-turvy semester, there is a long three month stretch on the horizon. Being mindful that ordinary summer plans might look different this summer, we want to offer some ideas on how to beat boredom and cope with the difficulties that might arise from being at home more frequently. While some students live independently or with friends, many students have preemptively moved back to their family homes. Even those with great family/roommate relationships can run into conflict after spending too much time together. Here are some tips for coping with spending more time at home and ideas for how to keep yourself engaged in activities while social distancing.

Find a space of your own. Having an area for yourself can help to create some distance from others when you need it. Perhaps your space is your bedroom. If you do not have your own bedroom, perhaps your bed, desk, a comfy bean bag chair, or a cozy corner of a shared bedroom will suffice. Wherever your space is, make it your own by adding a few “feel good” items or decorations, such as inspirational quotes, a journal for jotting down your feelings, a soft blanket or pillow, a scented candle, books/magazines that you enjoy reading, printed pictures of friends/family members, and/or posters/pictures of celebrities, characters, or TV shows you like. This will help give you a special space in which to unwind.

Practice healthy communication. Try using “I” statements when expressing yourself. For instance, “I am worried about my upcoming exams. I’m wondering if we can brainstorm ways to keep the house quiet while I’m studying” or “I feel frustrated when we argue about cleaning. I want to do my part in keeping the house clean—can we create a plan that works for everyone?” Also practice active listening by taking a moment to remain quiet and allow other people to express themselves. Show you are listening by nodding, a simple “mm hm” and making eye contact. Avoid trying to make someone feel differently–accept how they feel, while also acknowledging your emotions. 

Compromise. Focus on facts and simple adjustments that can be made that are realistic to your situation. Maybe you have young siblings who cannot stay quiet during the daytime. You could use headphones to block out noise, spend time outside on a patio or take a walk, or even crack the windows of a car and sit inside to take a phone call to get some privacy. Additionally, offering to help around the house might be worthwhile in maintaining peace. Doing chores, caring for the family pet, or playing with your siblings to give your parents a break can help other house members decrease their stress. Less stress equals more harmony.

Stay engaged. If you are looking for ways to beat boredom, consider creative ways to stay busy. Perhaps you could take a summer job in an essential field, such as food delivery or grocery stores. Try looking into volunteer opportunities that might still be available, such as through food drives with local community centers or churches. This could also be a great time to explore a new hobby or business pursuit (perhaps practicing code or working on a Youtube channel). Additionally, spending quality time by yourself and engaging in self-care can also be important. 

Stay connected. Set up virtual hang outs with friends/family until you can spend time together in person again. Take a moment to check in with old friends with a text, phone, or email. While social media can be a great way to connect, avoid it if you find yourself feeling worse due to self-comparisons or becoming upset by other peoples’ posts. Now can be a great time to get creative with socializing—perhaps try a drive-in meet up with a friend while social distancing in your cars. Or, break up the monotony of homelife by engaging in a family activity or a fun game with your roommates.

However your summer looks, we hope these tips are helpful in navigating changes while still enjoying some summer fun! On behalf of CAPS, we wish you a successful exam week and a happy summer break.

Resilience: We Got This

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Erika Pobee-Mensah, M.S., Outreach Coordinator, Counseling & Psychological Services (CAPS)

Resilience is defined as the capacity to recover quickly from difficulties. Some of us are fortunate to naturally have this characteristic. These are people who might be able to overcome relationship difficulties, school and work stress, or even more trying difficulties, such as a traumatic experiences, fairly well without prolonged emotional distress. Conversely, some people have limited resiliency. These are people who might ruminate and overthink about what went wrong, constantly asking “why is this happening to me?” These thoughts can make people feel helpless and worsen overall well-being. While some of us find it more difficult to be resilient, we can certainly develop skills to build up our resiliency, similarly to the way we exercise to build muscle. It takes daily practice and regular reminders, but with a combination of motivation and skills, even those who find it very difficult to overcome hardship can build up their resiliency. 

The American Psychological Association identifies four main components to resilience: connection, wellness, healthy thinking, and meaning. Here are some ideas on how to start building these components:

Connection: It is important to continue to prioritize your relationships with others. Difficult times can often cause us to retreat from social interactions. Thus, being able to combat this tendency is important to foster meaningful connections with other people, which can help build resilience. Make a point to reach out to friends, family, and loved ones.

Wellness: Remember to prioritize taking care of yourself, physically and emotionally. Eat nutritious meals regularly, stay active most days of the week, and practice mindful activities such as journaling, yoga, or prayer/meditation. 

Healthy Thinking:  Practice identifying irrational thoughts, or thoughts that are not based on facts, and challenging them with more rational thinking. Sometimes we find our irrational thoughts come from realistic fears or concerns related to an upsetting event.  Practice accepting the fact that the event occurred and acknowledging that circumstances that led to it cannot be changed. Then, spend time focusing on the things you can change that are in the present (i.e., the way you cope with your experiences moving forward).

Meaning: Gaining a sense of purpose/meaning can be helpful in fostering your own self-worth when overcoming an adverse experience. Finding meaning can come through helpful charity work, connecting with others through providing or seeking emotional support, or sometimes making career choices that support a deeper cause. 

While changing the way you cope may be difficult at first, building resilience can be helpful in overcoming future difficulties and improve your overall wellness. Take a moment to practice some behaviors that support your resiliency. And remember…we got this, and we are in this together! For more information on resiliency, visit: https://www.apa.org/topics/resilience


CAPS Presents – Stop Feeling F.I.N.E.

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As we inch closer to exam week, it is easy to feel F.I.N.E.—Freaked out, Insecure, Neurotic and Emotional. 

While the stress of exams and the holiday season might cause overwhelming feelings of needing to “get it all done,” it is important to remember that only so much can be completed in one day. College students are often faced with the temptation of pulling “all nighters,” assuming that the less sleep one gets, the better their performance will be on an exam. Instead, lack of sleep can actually decrease cognitive performance and memory, leading to more forgetfulness and mistakes while completing tests or papers. 

Rather than running on fumes, take a moment to consider taking care of yourself this exam season so that you can show up with a clear mind and put your best foot forward.

Here are some self-care tips to help you keep a sharp mind and positive attitude:

Work in shifts: Even if you are cramming, it’s hard to retain a large amount of information without giving time for memory consolidation. Consider taking short breaks between 5-15 minutes for every 45-60 minutes of studying/working.

Play study music: Music without lyrics can help break up the monotony of studying without being distracting. Consider free study tunes on YouTube, such as classical music, Chillhop or coffeehouse jazz.

Remember to eat: Being busy can easily turn into forgetting to eat, or eating too much junk food. Try to balance between the two by planning a break to go to the dining hall, or meal prepping. Even simple healthier quick snacks, like nuts, fruit, sparkling water instead of soda or protein bars can help keep you fueled and focused without the sugary crash.

Catch some Z’s: Resist the all nighter! Even a little bit of sleep is better than no sleep at all. If you find yourself having trouble overthinking while you try to sleep before an exam, try taking a moment to tense up your muscles, then slowly relax them. Do this for different muscle groups to help take your focus off of your thoughts. Or try paying attention to your five senses while taking slow, controlled breaths. Lastly, calming music or white noise can help with relaxation. Even searching “ocean waves” on YouTube and playing it while you fall asleep can be helpful.

Manage your worry: Some worry about exams is healthy and productive. It might help you to start studying NOW (*hint, hint*) as opposed to last minute. Unproductive worry comes when we have difficulty focusing on work or completing tasks. It might cause us to feel overwhelmed and lower confidence. Challenge the unproductive worry with helpful reminders that you will be okay, no matter the results:

“I studied as much as I could, now it is time to perform as best as I can.”

“My worth does not lie in any single course, assignment or test. I am still a good person even if I don’t perform as well as I would like.”

“Rather than overthinking, I am going to take this time to cope and reset so I can get in some productive study time later.”

We hope you find these tips helpful in navigating your end of semester to-do list. On behalf of CAPS, we wish you a successful end to your semester and a relaxing winter break!

Walking with Gratitude

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Halloween is over, so you know what that means … Christmas! Just kidding. In between these two widely celebrated holidays, there is a meek holiday called Thanksgiving. 

While the face of Thanksgiving has changed over the years, many continue to celebrate traditions of remembering things for which they are grateful. This may seem a bit cliché, but the process of gratitude can actually help with managing stress, anxiety and depression. That’s right—the age-old tradition of being thankful is, in fact, a coping skill.

This November, take a moment to practice gratitude to help get you back to living in the moment and being mindful of the good things. Here are some gratitude activities/ideas that you can practice:

Gratitude Jar/Box: Decorate a jar or a tissue box in whatever way you wish. Then, on strips of paper, write at least three things throughout your day that you are grateful for and place it in your jar or box. It can be something as simple as your morning tea or coffee or as grand as your best friend. Over time, you will have a jar full of many reasons to be thankful for what you have. If you are ever feeling down, you can turn to your jar and read a few notes to remind yourself of who, and what, is good in your life.

Gratitude Journaling: Take a moment, maybe 2-3 times per week, to write down things you are grateful for. Try these prompts:

  • I am grateful for my family because…
  • Something good that happened this week…
  • I am grateful for my friendship with_________ because___________.
  • I am grateful for who I am because…
  • Something silly that I am grateful for…
  • Something else I am grateful for…

Gratitude Rock: Pick a rock, or another small object, such as a shell or a button, that represents what you are grateful for. Be sure to pick something you like to make it special for you. Carry the rock around in your pocket, place it on your desk or maybe wear it on a chain. Whenever you see or touch it, let it be a reminder to pause and think about at least one thing you are grateful for—whether it’s the sun shining on you or being able to go to college. When you remove the rock at the end of the day, take a moment to remember what you were grateful for throughout the day. Repeat this in the morning when you put it on again, remembering what you were grateful for yesterday.

Taking time to remember things you are grateful for can help bring focus off of anxious and negative thoughts. It can help you find a calm moment, which can help you better tackle your day-to-day life. Enjoy these gratitude activities or try some new ones you create on your own. Happy Thanksgiving!

CAPS Presents – Don’t Let Your Light Burn Out

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You’re busy, right?

Think of all the times you have used that as a reason to not do something.

“I can’t, I’m busy” or “I wish I could, but I’m busy” are phrases that are part of a typical college student’s vernacular.

Being busy is not a bad thing.

Many students thrive on having schedules, “to-do” lists, and several activities or responsibilities in which they are involved.

However, being busy can easily boil over into feeling stressed out, overwhelmed, or even burned out.

Many of us are familiar with feeling stressed or overwhelmed but burnout is a different type of feeling that many experience without knowing the lasting effects it can have.

Burnout occurs when you lose touch with the reasons why you are doing something in the first place.

You might feel apathetic, even cynical towards your work or people around you.

There is no clear cause of burnout, but the factors that influence burnout can include feeling overwhelmed or lacking control over your time, lack of social support, and school-life imbalance.

Feeling like you or a friend might be burned out?

Take a moment to reignite your flame.

Self-care is essential for managing a hefty course load along with other obligations, such as a part-time job, extracurriculars or volunteer work.

A great resource for students on-the-go is the Florida Tech Campus Wellness website.

It is loaded with resources to help you find and maintain balance and wellness.

Think of it as all of our campus resources packed into one site.

There are self-help resources for studying, career development, exercise, sleep, health, eating, and emotional wellbeing.

With the right resources, many students can make the minor adjustments they need to stay on track.

Campus Well is here to help connect you with those resources, whether from your phone, tablet, or laptop/ computer.

Take a moment to download the Campus Well app or visit the website and see how these easily accessible resources can prevent or reduce burnout and help you shine your brightest!

Green spaces: relieving stress

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Think of the last time you were in a space fully covered by greenery.

For many people at Florida Tech, the answer ranges from a few minutes ago to a full day.

How we utilize our green spaces could actually make a difference in our mental health.

According to Stephanie Byrd, a Licensed Marriage and Family Therapist in relaxation techniques, being outside “opens up our hearts and minds to possibilities.”

She asserts the connection between lessened anxiety and going outside.

A connection greater than the self leaves the mind at ease.

A factor in this interconnectivity is the air quality of a more lush area.

Breathing in fresh air has been positively linked to “feeling good.”

Air quality in nature can add a touch of relaxation to a walk to class.

Haley Murphy, astrobiology major, said that humans naturally gravitate toward nature as refuge and for familiarity.

Another factor, according to Simon N. Young, a published researcher in the field of psychology, is exposure to the natural cycle of dark and light, which is linked to serotonin re-uptake.

From the perspective of a student, the separation from the brick and mortar of school buildings fosters relaxation.

As corroborated by Byrd, burdens can be alleviated by spending time outside.

Instead of being trapped behind a screen, they can flourish in green spaces.

Kicking back with a book or some music in the botanical gardens is already a widespread pastime.

Students report that time spent outside increases focus and sometimes even lessens school pressures.

The benefits extend beyond anxiety.

The connection with nature provides a method for people to invest time in something beyond stress.

So, whether you spend your time outdoors as a means to walk to class or a quiet escape during hectic days of classes, you could improve your mood.

It’s an easy way to brighten your mood and maybe even change your outlook for a little while. Why not “go green”?

CAPS Presents: Lift Your Spirits

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Have you ever felt hollow or numb?

Have you ever felt like you were drowning while others around you kept afloat?

These are a few descriptions of how it can feel to have depression. Depression is often described as an emotional state (“I’m depressed” or “that’s depressing”).

However, clinical depression is a true mental health problem, which can be treated.

It’s normal to feel down or blue occasionally, but it’s important to note if you or a friend are experiencing more than regular sadness.

Remember, you don’t have to be “going through something” to have depression.

While people often feel sad after a break-up or a stressful life event, sometimes people experience depression without having any life stressors or triggers.

Some signs of depression might include feeling sad most days of the week, withdrawing from others, sleeping too little or too much and sometimes feeling irritable or agitated.

Curious whether you or a friend might have depression? Oct. 10 is National Depression Screening Day, and you may want to consider taking a screening to help make an informed decision about getting help.

CAPS offers free online screenings for depression and other mental health problems, which can be accessed by visiting our website.

Sometimes depression can cause you to have thoughts of wanting to die or feeling you/others might be better off if you were dead.

If you, or a friend, are experiencing this, do not wait to get help. For emergencies, always call 911.

You can also contact campus security at 321-674-8111 .

The following services are also available for 24/7 free and confidential support:
The National Suicide Prevention Lifeline: 1-800-273-TALK/8255 — suicidepreventionlifeline.org
The Brevard 211 Helpline: dial 211-or- (321) 632-6688 — www.211brevard.org
The Crisis Text Line: text “Home” to: 741741 — www.crisistextline.org

Consultation services are also available at CAPS if you have concerns for yourself or a friend.

While depression can feel like an uphill battle, having the right knowledge, resources, and tools can help to lift your spirits and get back to fully living your life.

For more information regarding CAPS’ services and support, drop by our center, call us, or visit our website.

Animals provide emotional support to students

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Lucy Ley’s emotional support animals. Photo by Lucy Ley.

Students on campus can be seen with any pet, ranging from dogs to rats, in hopes that they may provide emotional and mental support.

Emotional support animals, or ESAs, are animals that provide support for people with mental health issues, according to the New York Times.

Lucy Ley, a junior in industrial/organizational psychology, said that these animals are definitely important for those with diagnosed mental health problems.

Ley has lived on campus and has had three emotional support rats.

“I got mine to help pull my attention off of whatever I was thinking and focus on them,” Ley said.

She said that they have helped her tremendously anytime she’s in a bad place mentally.

Ley also said that ESAs don’t help just their owners, but that they can also provide support to others.

“I think they can benefit everyone,” Ley said. “Whenever I was having a panic attack, I would go grab them and play with them. It would pull my attention away from whatever I was panicking about.”

According to the New York Times, nearly 200,000 people have ESAs that are registered with the National Service Animal Registry as of this past June.

Analisa Rodriguez, a sophomore studying aerospace engineering, is a resident assistant in Harris Village.

She said that ESAs are helpful, but they aren’t an option that is truly explored on campus.

“It’s a good thing because sometimes human interaction can be daunting or cause anxiety, and animals don’t have to respond, they just have to listen,” Rodriguez said.

The nationwide Fair Housing Act requires accommodations in housing to be made for people with disabilities, and ESAs fall under this category, based on reports from the New York Times.

Florida Tech obeys this ruling and allows ESAs to live in dorms with students who need them.

Rodriguez has friends and residents who have ESAs and said she has seen how helpful they can be for people who are coping with mental illness and need extra support, comfort and happiness.

Rodriquez also said that the process on campus is fairly smooth, since students only have to get their animals tagged and registered as an ESA for campus approval.

Cats and dogs need to be registered with campus due to allergies, and housing accommodations are made based on the student and their ESA’s needs.

Ley said she feels like Florida Tech makes appropriate accommodations once students provide the proper documentation.

“I feel like Florida Tech does a good job––if you get a doctor’s letter, note, whatever it is, they allow you to have them live with you,” Ley said. “They get it.”