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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!

College of Business hosts Rett syndrome fundraiser

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Every year since 2010, Florida Tech has seen a fundraiser hosted for Rett Syndrome.

This is because Henry Perez, the dean of the College of Business, has a 23-year-old daughter named Lily with the syndrome.

According to rettsyndrome.org, Rett syndrome is a rare non-inherited genetic disorder that occurs mostly in girls, although it can rarely occur in boys.

Rett syndrome tends to have an affect on brain development. Perez’s fundraiser, known as the Florida Strollathon, benefits rettsyndrome.org.

The organization invests in research, educates about the syndrome and calls for volunteers to help with fundraisers.

The Strollathon will be held on Saturday, Nov. 2, at the Space Coast Field of Dreams.

Many people across the state, including families who are affected by Rett syndrome, will gather together at the Strollathon.

A Rett syndrome awareness week at the College of Business and a pancake breakfast fundraiser at Lucky’s was held beforehand to spread awareness. Funds were collected during the events.

Graduate student Kristi Stephens is participating in the fundraiser for the first time, and will be assisting Perez. Stephens got the opportunity to meet Lily, which inspired her to participate.

“I am particularly inspired to support families and children who face daily challenges because I am fortunate to have two healthy children of my own,” Stephens said. “I believe an entire community benefits when people are willing to help each other with kindness, generosity and compassion.”

Stephens has played a major role with the fundraiser, as she has “planned details of the event such as catering, entertainment and booking hotel accommodations.”

With Stephens’ interest in volunteering, she said she enjoys helping others and getting to know new people, such as the families that attend the fundraiser.

“The most rewarding part of my contribution so far has been interacting with families who have daughters with Rett syndrome,” Stephens said. “It has been a pleasure to support them in a small way, whether by setting up their fundraising pages, helping them post photos and letters, booking hotel rooms or answering general questions about the event.”

Stephens said she looks forward to meeting the families in person and will be proud to have contributed to their enjoyment of a fun day while supporting a cause that can make a difference in their lives.

The fundraiser’s goal is to raise over $100 thousand this year.

If this goal is reached, the fundraiser would raise one million dollars over the course of the Strollathon’s ten-year period.

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.”

CAPS Presents: Help Others and Yourself

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Many people enjoy helping others.

Aside from altruistic feelings, helping in the form of random acts of kindness, volunteering or civic service can keep you feeling engaged and connected with people in the community.

In many ways, helping others can lead to helping oneself in that it provides an opportunity to shift focus outward rather than dwelling inward on negative or self-critical thoughts.

Things like community service or volunteering can
also help build your resume and network.

Afterall, you never know who might have a connection that can help you out professionally or even personally.

Helping others can be as simple as offering to help a fellow student study.

It can also involve a larger commitment, such as regular volunteering commitments or donations.

Any way that you help, large or small, can have rippling effects on the community and on yourself.

This week consider ways in which you can reach out to help others.

Make time for a simple phone call or message to a peer who seems down.

Stop to hold the door open for a stranger.

Donate items to those in need.

Or, give your time and skills to a larger cause, such as mentoring or other forms of service.

You can also find new ways to get involved through visiting the Office of Civic Engagement’s website: www. fit.edu/civic-engagement.

Helping others also involves acknowledging and accepting help ourselves.

If you are in need of support, reach out to friends, family or others within the community, such as an instructor, advisor, supervisor and/or clergy.

Consider seeking professional help as well.

Counseling and Psychological Services (CAPS) can help students learn how to work through life’s challenges, heal emotional pain and develop the necessary skills to lead healthy and balanced lives … and help you get back to helping those around you.

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

CAPS Presents: Health and You

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Nowadays, many people talk about self-care.

But what does “taking care of yourself” actually mean? Taking medicine when you feel sick? Eating ice cream because you are sad? Making your own doctor appointments?

Maintaining good health and caring for yourself includes many moving parts.

At times it can feel overwhelming to know where to start, or even whether you need to do anything to maintain your health.

After all, if you feel more or less okay, that means you are fine, right? Not necessarily.

Generally, it is good for everyone to see their primary care doctor once per year for a check-up to screen for and prevent illness.

Dental cleanings are generally recommended every six months to prevent gum disease and cavities.

Regular exercise coupled with healthy, balanced eating habits can help to prevent heart disease, type II diabetes and obesity.

And if you are aware that you have a chronic illness, such as diabetes, hypothyroidism or bipolar disorder, it is good to keep your regularly scheduled appointments with your provider.

Sometimes managing your health can be stressful and overwhelming, especially if this is your first time dealing with a condition without significant help from relatives.

The first step is to talk to someone who might be able to help you better understand your body and mind so that you can reach your personal, academic and career goals here at Florida Tech. After all, knowledge is power.

Holzer Health Center – provides a variety of health and wellness services. Website: www.fit.edu/health
Phone #:321-674-8078
Location: beside CAPS (at the corner of Country Club Road and University Boulevard)

Counseling and Psychological Services (CAPS) – provides a variety of mental health and wellness services.
Website: www.fit.edu/ counseling-and-psychological-services
Phone#: (321) 674-8050
Location: beside the Holzer Health Center (at the corner of Country Club Road and University Boulevard)

Want more information and resources about how you can maintain your own health?

Come to the Florida Tech Health & Fitness Expo on Wednesday, Sept. 11 from 10:00-2:00 at the Clemente Center! There will be raffles, prizes and samples as well as several tables with plenty of information on health, fitness and wellness.

Be sure to also stop by the Holzer Health Center and CAPS tables for helpful resources and information about maintaining a healthy mind and body!

CAPS – The Panther’s First Semester

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Whether this is the first semester of your freshman year of college or your final “first” semester of graduate school, the start of a new academic year can come with so many new and different things.

Some might be exciting, like meeting new roommates; while others might be challenging, like repairing a suffering GPA.

Regardless of what experiences come your way, it is important to find a balance between school, work and your social and personal life.

A great way to start the new academic year is to establish a daily routine.

While classes naturally create a routine, there are many other areas of your life that could benefit from some structure.

Setting aside certain days or times for things, like hanging out with friends or catching up with family, can be just as important as scheduling time for studying.

Having an exercise routine can also be helpful and more than just managing weight.

Regular exercise can help manage stress, anxiety and depression.

Eating regular, well-balanced meals at around the same time each day can further help with overall physical and mental health.

Additionally, taking time to relax can help balance out the stress of studying, working or dealing with social/ extra-curricular demands.

Give yourself the gift of setting limits on where and how you spend your time.

It might seem like extra work now, but it will pay off when October hits and you find yourself not wondering where all your time went.

If you find yourself having difficulties that cannot be resolved with setting routines and engaging in self-care, reach out to someone for support.

You can also visit Counseling and Psychological Services (CAPS), where a variety of mental health and wellness services are available to assist students so they can successfully reach their own personal, academic and career goals.

We also offer weekly counseling groups, including Mood Matters on Mondays, a group on managing depression and anxiety; Let’s Talk on Tuesdays, which explores ways to improve relationship skills; Proud To Be Me on Wednesdays, which provides support for LGBTQ+ concerns; Understanding Self & Others on Thursdays, which explores personal identity and interpersonal success; and Emotional Flexibility on Fridays, which provides a variety of stress management techniques.

More information regarding CAPS’ services and support can be found by visiting: www.fit.edu/counseling-and-psychological-services/

We are here to help you achieve your goals and be the happiest and healthiest Panther you can be.