Brian Hogan's journey to becoming a teaching professor in the College of Arts and Science's chemistry department has been anything but a straight path. But through perseverance and an ask for help, the Tar Heel found a way to quiet the doubt that lingered in the back of his mind.

By John Roberts, University Communications, Monday, September 26th, 2022 | Original Post

When Brian Hogan started his undergraduate studies, he thought he had his future as a scientist all figured out.

That feeling lasted until his first chemistry test, which he promptly failed.

“I felt like, ‘Well, I guess I’m done. I guess I’m not going to be a science major,” Hogan said. “Mentally, I started to doubt myself. I started to doubt that I could even do it.”

That doubt never really went away for Hogan. Even as he earned his Ph.D. in chemistry and landed a position as a teaching professor in the College of Arts and Science’s chemistry department, those thoughts of doubt and imposter syndrome lingered. It wasn’t until he asked for help and began working with mental health professionals that he turned a corner.

“It’s hard to change the way that you view the world when you’ve spent your whole adult life being really negative,” he said. “Once I changed the way that I looked at serving other people and being a teacher and being a mentor, I began to feel, ‘This is what makes me feel better about myself. It fills my soul.’ I’m lucky that I get to go to college every day for the rest of my life and be around really wonderful students as a college professor, that I can play some small part in their lives, and I get to do it over and over and over again, which is really rewarding.”

He now aims to help his students find joy in their lives.

“It’s OK if you don’t feel like your life is going in this perfect straight line,” Hogan said. “I’ve gotten to a point in my life where everything is going pretty well, but it wasn’t always easy and my path to get there was really circuitous, but I did persevere. I was able to get through it, and maybe they will find a little bit of solace in this story. I’ve been there. It turned out OK.”

Benefits of meditation and mindfulness practice and strategies to implement

Feeling anxious, overwhelmed, or burnt out at this time of the semester is a common experience, and it can lead people to disengage from the things that matter most to them. When we feel overwhelmed, it can be tempting to disengage from our relationships, jobs, and academics as a way to avoid failure or to feel like we have some control over the situation.

Disengaging can seem like a solution in the moment, but it can have negative consequences in the long run. Instead of disengaging, it's important to find strategies that can help us manage our overwhelm and stay engaged:

• Make a to-do list and prioritize tasks. Break larger projects into smaller, more manageable steps.
• Take breaks and practice self-care activities such as movement, meditation, or spending time with friends and family.
• Set realistic expectations for yourself and avoid comparing your progress to others.
• Use time-management techniques such as the Pomodoro technique, where you work for a set amount of time followed by a short break.
• Get enough sleep and eat an array of yummy foods.
• Reach out to professors, advisors, or other supportive services if needed.
• Stay organized and use tools such as calendars and reminders to help manage deadlines.
• Remember to celebrate accomplishments, even small ones, and give yourself credit for what you've achieved.

While the end of a college semester can be a challenging time, it is possible to overcome the anxiety, burnout, and overwhelm that often come with it. By employing these strategies, seeking support from those around you, staying engaged and focusing on what you can control, you can successfully navigate the end of the semester and emerge ready for whatever challenges lie ahead. Remember, taking care of yourself is just as important as academic success, and finding a balance between the two is the best strategy for long-term success.

Director and assistant director answer questions about Counseling and Psychological Services for students and post-docs.

Carolina’s Counseling and Psychological Services, or CAPS, is the mental health provider for students and post-doctoral fellows. CAPS provides initial assessments, brief therapy, group therapy, medication management and support for therapy referrals for off-campus providers. The Multicultural Health Program is a part of CAPS and provides culturally responsive mental health support and services and works to decrease mental health stigma.
Avery Cook, the CAPS director, and Erinn Scott, assistant director for multicultural health at CAPS, answer a few questions about CAPS.

Avery Cook

When should a student contact CAPS?

A student should contact CAPS anytime they feel they need some support with their mental health. Students come into CAPS for reasons that run the entire spectrum of concerns – from concerns around transitioning to college and developmental concerns to psychiatric crises.

Once a student contacts CAPS, what will happen next?

After an initial assessment, a student will leave that day with a plan for next steps to best address their mental health needs. This could be a connection within CAPS for services such as brief therapy, medication management or group therapy. It could also be a referral to an off-campus therapist for more open-ended treatment along with support from a CAPS referral coordinator or a connection to another office on campus.

What are a few things that you want students to know about CAPS?

We make it easy to access CAPS services. All first appointments are available on a walk-in basis so there’s no barrier to accessing care. CAPS also has support available 24/7, as a student is able to call CAPS anytime day or night and speak with a therapist for support. We want students to know that they are never alone in dealing with their mental health concerns. Someone is always available for support.

We also have a Multicultural Health Program, which centers the needs of Black, Indigenous and Students of Color on campus, working to decrease mental health stigma and increasing access to culturally responsive mental health support and services.

Erinn Scott

What is the Multicultural Health Program?

The Multicultural Health Program is a program within Counseling and Psychological Services that centers the mental health needs of students of color on Carolina’s campus. Our goal is to decrease mental health stigma and increase access to services among underrepresented student populations. Some ways that we reach students are through individual and group therapy, outreach and workshops, and developing relationships with campus partners and student organizations.

What can students expect if they reach out to the Multicultural Health Program?

Students who connect with MCHP can expect to connect with therapists who use culturally responsive mental health interventions. Students can also expect to engage in outreach and workshops that focus on topics of relevance to marginalized communities. As with all CAPS staff, the MCHP staff has a value of social justice and empowerment as well as meeting students where they are.

When would you encourage students to contact the Multicultural Health Program?

Building community is such an important part of the Carolina journey, and for students of color, this can mean being intentional about finding and creating spaces where students can bring their whole selves and show up authentically as well gain and give support to other students with shared identities. If students of color are struggling with that goal, that would be a good time to connect with the MCHP program to help discover ways to reach your goals.

Learn more about CAPS.

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Originally By Caroline Daly, University Communications, Friday, September 1st, 2023

Image by HANNAH RUHOFF

Originally published The News & Observer | by KIMBERLY CATAUDELLA | Updated November 25, 2022 12:54 PM

Read more at: https://www.newsobserver.com/living/article269151827.html#storylink=cpy

Tough news locally and across the country this week has dampened a typically joyful beginning to the end-of-year holiday season.

If you’re spending time with loved ones and notice someone’s not doing well, what’s the best thing to say? How can our words and actions extend beyond the holiday gathering?

“For so many, this is the first holiday season that feels normal again, so expectations are super high. But holidays are never perfect, as much as we’d like them to be, so we should think about how to help ourselves and each other when we all eventually need it,” said Robin Gurwitch, Ph.D., psychologist and professor at Duke University Medical Center.

The News & Observer talked with Gurwitch and Dr. Crystal Schiller, a clinical psychologist with the UNC Department of Psychiatry, to learn more about how to best handle these situations this holiday season.

COMMON SIGNS OF MENTAL HEALTH ISSUES

Generally, you can identify signs of a mental health struggle by noticeable changes in someone’s behavior, which can include:

• Withdrawing from social interactions, and not being as talkative.
• Or the reverse, talking much more than they usually do.
• Drinking much more alcohol than they normally do.
• Eating much less or much more.

“When I see these things, I wouldn’t comment on the behavior itself, like ‘Oh, I see you’re not talking to anybody.’ But I’d instead start by asking some broad questions, like how are things going for you? How are you feeling today?” Schiller said.

“See what the person brings up, and if they’re open to a discussion, then you can ask some more follow-up questions and understand what this difficult time looks like for them.”

If they’re not receptive to a conversation, you shouldn’t push it more, she said: “There’s nothing worse than feeling really bad and having someone pry into your business. You can check in with them later.”

HOW TO HELP SOMEONE STRUGGLING OVER THE HOLIDAYS

Here’s how Schiller suggests you help a loved one struggling over the holiday season:

• Find a quiet place to talk: Don’t have this conversation at the holiday table. Find a moment of quiet and ask those broad “How are you doing today?” questions to see if your loved one is interested in a conversation.
• Listen actively: Ask questions to paint a picture. If something difficult happened in your loved one’s life, you can ask appropriate questions to learn more about the hardship they’re facing.
• Ask for an action step: Instead of saying “Is there anything I can do to help?” you can ask “What’s one thing I can do to support you?” Make sure you hear their request and follow through. If you’re not in a position to help them out, but you notice they’re struggling, you might talk with them to learn who else can be a source of support for them.
• Reach out the next day: You should do this both if your loved one was open to talking, and if they weren’t. Let them know you’re thinking about them and were glad to spend time with them for the holidays. “We don’t always know the little moments that make a difference in someone’s life,” Gurwitch said. “Just knowing someone out there cares about them and was thinking about them in that moment.”

IF YOU’RE STRUGGLING THIS HOLIDAY SEASON, DO THESE THINGS

While we’re thinking about ways to help our loved ones having a difficult time this holiday season, we should take time to consider how we’re feeling and ways we can feel supported. Here are some ways Gurwitch recommends checking in with yourself ahead of these important days:

• Know holidays are never perfect: “We’ve all seen holiday movies. We know people don’t get along, the food gets burned… that’s what makes us laugh. That’s the conflict of those movies we watch every year,” she said. “Set aside your expectations that the holiday will be perfect. It won’t.” By managing expectations ahead of time, you won’t feel disappointed or guilty when the holiday doesn’t go to perfect plan, or if you recognize in advance that the holidays will be tough for you this year.

• Establish a trusted buddy: Take time before the holiday events to identify a trusted friend or family member you can reach out to if things get tough. It can be helpful to establish a check-in time — if dinner is scheduled for 4 p.m., maybe you can plan to text your trusted buddy at 6. “It doesn’t even have to be a phone call, or sending a long text with updates about the day. It can be sending one emoji to update with how you’re feeling. Or a number on a scale from 1 to 10. But if you need to talk by phone or FaceTime, make sure ahead of time that your friend will be around to help you out.”
• Make space to grieve, but know experiencing holiday joy is also perfectly fine. “It’s OK to feel joy being together while also mourning. Both emotions can be there at the same time. Don’t feel guilty for having a nice time when you thought the holidays would be nothing but difficult,” she said. You can excuse yourself to a separate room or a walk around the block if you start to get overwhelmed.
• Help someone else, if you’d like: Sometimes, if you’re feeling stressed or having feelings tough to manage, you can help yourself by helping someone else. You can offer to make something for the holiday gathering, or you can find an organization to volunteer with. If lending a helping hand is too overwhelming and you need some mental health resources to help you through your difficult time, that’s more than OK.

HOW TO OFFER MENTAL HEALTH SUPPORT TO FRIENDS, FAMILY

If a loved one is showing signs of a mental health issue or asking you for help, here’s how MentalHealth.gov “For Friends and Family Members” guide suggests you can offer your support:

• Are they getting help? Find out if the person is getting the care that they need or want. If not, connect them to resources for help.
• Show compassion: Express your concern and support.
• Help is available: Remind your loved one that help is available, and mental health problems can be treated.
• Listen actively: Ask questions, listen to ideas and be responsive when the topic of mental health problems come up.
• Tell them you care: Reassure your loved one that you care about them.
• Lend a hand: Offer to help your loved one with everyday tasks.
• Extend an invite: Include your loved one in your plans. Continue to invite them without being overbearing, even if they resist your invitations.
• Talk about mental health openly: Educate other people so they understand mental health issues and treat those struggling with dignity and compassion.
• Be respectful: Treat people with mental health problems with respect, compassion and empathy.

CONVERSATION-STARTERS ABOUT MENTAL HEALTH WITH FRIENDS, FAMILY

If you need help starting a conversation about mental health challenges, you can try these leading questions from MentalHealth.gov’s “For Friends and Family Members” guide. Make sure you actively listen to your loved one’s responses.

• I’ve been worried about you. Can we talk about what you are experiencing? If not, who are you comfortable talking to?
• What can I do to help you to talk about issues with your parents, or someone else who is responsible and cares about you?
• What else can I help you with?
• I am someone who cares and wants to listen. What do you want me to know about how you are feeling?
• Who or what has helped you deal with similar issues in the past?
• Sometimes talking to someone who has dealt with a similar experience helps. Do you know of others who have experienced these types of problems who you can talk with?
• It seems like you are going through a difficult time. How can I help you to find help?
• How can I help you find more information about mental health problems?
• I’m concerned about your safety. Have you thought about harming yourself or others?

When talking about mental health problems:

• Know how to connect people to help.
• Communicate in a straightforward manner.
• Speak at a level appropriate to a person’s age and development level.
• Discuss the topic when and where the person feels safe and comfortable.
• Watch for reactions during the discussion and slow down or back up if the person becomes confused or looks upset.

MentalHealth.gov has a long list of resources available for anyone in need. They have guides for parents, family members, children and more hoping to open conversations about mental health. Find those guides at MentalHealth.gov/talk.

MENTAL HEALTH RESOURCES IN NORTH CAROLINA

Mental health resources — especially amid the pandemic, and even more so as we approach the holiday season — have been limited. The N&O previously put together a list for anyone who needs help.

Find resources for immediate help and specific groups for people in and around the Triangle at newsobserver.com/news.

It’s important to remember you are never alone, especially as the semester gets into full swing. Classes, deadlines, and expectations can feel heavy, but support is always around you—even when it doesn’t feel obvious. 

Community plays a big role in our mental health. Staying connected can help us feel supported, understood, and less overwhelmed during both the good weeks and the harder ones. Reaching out isn’t a sign of weakness—it’s a way to take care of yourself. 

If you’re looking for connection or support, consider these options: 

• Reach out to friends or classmates you trust. 

• Check in with a professor or TA if you’re struggling academically. 

• Connect with CAPS for mental health support and resources. 

• Explore the HCN Resource Hub to find communities and campus support spaces. 

You deserve support this semester. Whether it’s a conversation, shared study time, or professional help, connection can make a difference. Take a moment today to think about one way you can stay connected—you don’t have to navigate this semester on your own. 

May is Mental Health Month, dedicated to prioritizing our well-being and promoting open conversations about mental health. At Carolina, we recognize the importance of mental health and its impact on our personal and professional lives.

Our mental health effects how we think, feel and act and includes emotional, psychological, and social well-being. We can support the positive mental and social wellbeing of our friends, family, co-workers and ourselves by:

• Taking media breaks. Limit exposure to news and social media.
• Caring for our bodies. Get plenty of sleep, eat a healthy diet and stay active.
• Making time to unwind. Schedule time for yourself each day for something you enjoy, like reading, meditation, having a cup of tea, walking outdoors, taking a bubble bath, etc.
• Connecting with others. Talk to those you trust about your concerns and how you’re feeling and check in on how they feel too.

Visit the website below to learn more about the resources that Carolina offers to support the positive mental and social wellbeing of its employees.

To show your support of Mental Health Awareness Month, use a virtual background (below) during the month of May.

This week includes wellness day and a spring holiday – meaning there’s a bit more time to think about what you need.

Self-care – those activities we do to take care of our mental, emotional, and physical health – reduces stress, improves emotional health, and provides a better quality of life.

What counts as self-care is different for all of us. For some, going camping would be an ideal way to spend this long weekend; for others, camping would only add stress. So we recommend starting with some reflection questions. Pick one or a few of these questions, and give yourself permission to consider your answers without any judgment or pressure. The goal is to learn about yourself and the ways to take care of yourself.

How do you recharge?

What did you love to do as a child?

How do you remind yourself that you’re enough?

What’s a choice that you can make this week to prioritize your needs?

Wellness day is a part of the academic calendar this year (and thank goodness!). Use it to take a nap, paint a picture, or host a picnic – just be sure you do something fun that prioritizes your needs.

Resilience is often misunderstood. It's not just about being as tough as a football player - taking hit after hit and pushing through exhaustion. Here's the thing: Overwork and exhaustion are the opposite of resilience. When we show up to class or work utterly drained, we don’t have the cognitive resources to do well or stay in control of our emotions.

Resilience means adapting well in the face of adversity, trauma, tragedy, threats, or stress. It means rebounding from difficult experiences.

A resilient person is a well-rested one.

A resilient person tackles challenges with vigor, then takes time to recuperate before taking on the world again.

The more time a person spends performing, the more time that person needs recovering. In simple terms, the more you work hard, the greater the benefits of activities that restore balance. Recovery periods become increasingly valuable as the demands on you intensify.

Most people assume that merely stopping a task is enough to recharge. When you put down your Bio Chem homework, you may expect that your brain will recover from those efforts and wake the next day feeling refreshed and ready to learn more. But we have all likely experienced sleepless nights when our minds race with all the things we have to do. That’s one example of resting in a way that still leaves you feeling exhausted. Rest and recovery are not the same thing. Stopping does not equal recovering.

Recover a bit this week.

Internal recovery involves the short periods of relaxation that take place throughout our day whether scheduled for spontaneous. It could involve shifting our attention or changing tasks when we feel mentally or physically depleted.

External recovery refers to actions that take place outside of scheduled work - evenings, weekends, holidays, vacations. If you spend your evenings on your device becoming riled up by news or stressing about the paper you have due on Monday, your brain hasn’t received a break from high mental arousal. Our brains need rest as much as our bodies.

External recovery means taking time to do things that are fun, enjoyable, and help you feel good. So, during fall break...

• Explore new places
• Go outside
• Move your body
• Revisit activities that you loved when you had more time to play
• Unplug
• Prioritize good sleep 
• Savor delicious, nourishing food
• Spend time with supportive, loving people
• Experience awe

The best person to know how you best recharge is YOU. Take time to recharge effectively this week and you’ll be better equipped to face whatever challenges come your way. 

Editor's Note: This news was shared by Student Wellness

Recent studies indicate that approximately 1 in 8 college students meet criteria for substance use disorders. Fortunately, collegiate recovery groups are gaining traction as students re-evaluate their relationship with alcohol and other drugs. Students in recovery are committed to awareness, de-stigmatization, and alternative programming efforts across campuses nationwide—and UNC-Chapel Hill’s Carolina Recovery is no different. Carolina Recovery is comprised of a Student Wellness staff-led Collegiate Recovery Program and corresponding student group, the Carolina Recovery Community. 

September 1 marks the beginning of National Recovery Month, which celebrates and honors those in recovery and healing from substance use and other mental health concerns—like the efforts to celebrate recoveries from other health conditions like heart disease and diabetes.

This month, Carolina Recovery will celebrate with Puppies in the Pit on Wednesday, Sept. 7. They are also planning an event for the Carolina campus later in September. Details about this event will be available soon via Student Wellness and Healthy Heels social media. 

If you have questions or would like more information about Carolina Recovery, please contact the Collegiate Recovery Programs Coordinator, Victoria Cooper, at recovery@unc.edu or vlcooper@unc.edu.

Strategies to set and attain academic goals

While you’re shaping up your must-do checklist this term, please don’t forget a critical item: take good care of your mental health and well-being.

Here’s a reminder about some of the many resources we have in place to support you in this process:
Heels Care Network (here!)

Browse our site for:

• A searchable/filterable collection of mental health resources
• A calendar of health and wellness events across campus
• Links to 24/7 support
• Training opportunities such as Mental Health First Aid
• Suicide prevention resources
• A live peer support chat
• A care referral form for anyone to report concerns for a student

Also, check out our anonymous mental health screening tool. Brief screenings are a quick way to gauge whether you or someone you care about may want to connect with a health professional for a conversation. Screenings are available to address concerns about drinking, drug use, eating habits, mood swings, anxiety and more — and they can help you identify possible stressors or issues before they become too big to tackle!

We add new content each week, so be sure to come back often!

Well-Being Days

Carolina continues to offer dedicated days throughout the year to encourage students to stop and focus on well-being. This spring, our Well-Being Days are:

• Monday, Feb. 13
• Tuesday, Feb. 14
• Thursday, April 6

Check out our Healthy Heels suggestions for ways to take a mental health break and spend your Well-Being Days.

Carolina Mental Health Seminars

This semester we’ll continue our series of Zoom-based Mental Health Seminars, presented by Carolina experts. Check out the news post for this spring's Seminar speakers and topics.

Two final important tips:

• Follow @UNCHealthyHeels on social media to get regular health updates and ideas
• Reach out for help any time from CAPS, the Dean of Students team, Student Wellness, Campus Health, or any of the resources on the Heels Care Network

We all have a role to play in helping our community be healthy and well. Take good care of yourself and each other — and grow our culture of compassion and care at Carolina.