November 2013

reCAPSCounseling and Psychological ServicesUniversity of California, Santa Cruz

In this issue …

Upcoming CAPS Events

Sleep Quiz

Dear CAPS

Meet Your CAPS Staff

Wellness Tip of the Month

Mental Health Stigma

Stop Stressin’ Me

Let’s Talk

Upcoming CAPS Events

● “Twisted Thinking” workshop on hownegative thoughts get in your way,Wed., 11/20, 4­5 pm, Cowell FiresideLounge, led by Susie Martinez andQuade French, cosponsored by CAPS &Cowell College

● Managing family pressures forAsian­American students paneldiscussion, Thurs., 11/21, 7­8:30 pm,Namaste Lounge, Colleges 9/10, led byAudrey Kim, cosponsored by AA/PIRC,CAPS & Colleges 9 & 10

● Adjusting to college workshop, Wed.,12/4, 6 pm, Bay Tree Bld., 3rd floor(Cervantes & Velasquez), led by BelindaRubalcava

For more info, call CAPS at 831­459­2628.

How Much Do You Know AboutSleep? Take This Quiz to Find Out!

by Jodi Mulder, LCSW

True or False?_____ 1. During sleep, your brain rests._____ 2. Snoring is not harmful as long as it doesn’t disturb others or wake you up._____ 3. You can “cheat” on the amount of sleep you get._____ 4. Insomnia is characterized by difficulty falling asleep.

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All About CAPSCounseling and Psychological Services (CAPS) offers FREE,confidential mental health services to registered UCSC students.

● Brief individual, couples’ and group counseling year­round● Awesome workshops and trainings around campus● Referrals to on­ and off­campus resources● Crisis services (in person Mon­Fri 8 am­5 pm; by phone 24/7 at

831­459­2628)To make an appointment, call us at 831­459­2628 or stop by (StudentHealth Center, East Wing, 2nd floor) 8 am to 5 pm. Check out the CAPSblog, visit our website and like us on Facebook!

Issue 2 ∙ November 2013 ∙ Counseling and Psychological Services ∙ (831) 459­2628 ∙ caps.ucsc.edu1

Dear CAPS,I’ve been having panic attacks. What should I do?

­­Stressed Out

First, you should know that panicattacks are common. They can becaused by genetics (they often run infamilies), stress, past experiences(e.g., trauma, developing the beliefthat you “should be perfect” all thetime), psychological concerns (e.g.,general anxiety disorder, depression,OCD, phobias) or, more rarely, amedical condition.

If your panic attacks are severe orvery frequent or you know you have amedical issue that may be related tothe symptoms (e.g., heart problems),consider getting a medical check­up. There are techniques you canpractice to help yourself calm downwhen you are starting to panic. One isdeep breathing from your abdomen.Sitting or lying down while takingslow, deep breaths so you can seeyour stomach (not chest) rising andfalling can help your body start tophysically relax. Be patient­­it maytake a few minutes. If sitting or lyingdown is not helping, taking a walk orstretching may help “work out” someof the adrenaline in your system.Drinking some water may also help. For some people, being alone isbest, so if you’re around others, tryleaving the situation to go outside, toyour room or to a restroom to try to

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Sleep, continued from pg. 1

_____ 5. The older you get, the fewer hours of sleep you need._____ 6. If you wake up in the middle of the night, it is best to lie in bed and count sheep as long as it takes until you fall asleep._____ 7. Health problems such as obesity, diabetes, hypertension and depression are related to the amount and quality of a person’s sleep.

1. FALSE. Although the body restsduring sleep, the brain remainsactive, gets “recharged” and stillcontrols many body functionsincluding breathing. Sleep actuallyhelps build brain functioning!2. FALSE. Snoring may be harmlessfor most people, but it can be asymptom of sleep apnea, especially ifyou suffer from severe daytimesleepiness. Sleep apnea ischaracterized by pauses in breathingthat prevent air from flowing into orout of your airways during sleep. Ifyou think you may suffer from sleepapnea, consult with a physician.3. FALSE. Sleep experts say mostadults need 7­9 hours of sleep nightlyfor optimal performance, health andsafety. When we do not get enoughsleep, we accumulate a sleep debt thatcan be difficult to “pay back” if itbecomes too big over time. Sleepdeprivation and sleep debt have beenlinked to health problems, negativemood and behavior and decreasedproductivity.4. FALSE. Difficulty falling asleep isonly 1 of 4 symptoms generallylinked to insomnia. The othersinclude waking up too early and notbeing able to fall back asleep,frequent awakenings and waking upfeeling unrefreshed.5. FALSE. Sleep experts say that sleeppatterns change as we age, but theamount of sleep we need generallydoes not (7­9 hrs for adults).6. FALSE. Research suggests thatcounting sheep may be toodistracting. Instead, try relaxingimagery or thoughts. Whatever thetechnique, experts agree that if you

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Meet Your CAPS Staff

Every couple of weeks, CAPS featuresa staff bio in our blog. Go tohttp://ucsccaps.wordpress.com toread about CAPS Director Gary Dunn,alcohol and drug specialist BlairDavis, former doctoral intern LauraTurner­Essel, staff psychologistEmilie Cate and doctoral internQuade French. More profiles to come!

Wellness Tip of theMonth

When you get busy and stressed out,it’s easy to slack off on healthy eating.But eating well can help you have theenergy to do all the stuff you do!Eating regular meals and snacks thatcontain protein, fruits and veggiesand whole grains will help you tomaintain energy levels throughoutthe day. But did you know that thereare some specific foods that mayboost your brainpower? Berries andtomatoes help maintain a sharpmemory because of their highantioxidant levels; oily fish (e.g.,salmon, sardines), pumpkin seedsand flaxseed oil promote health brainfunction and general well­being dueto their omega­3 oil content; andwhole grains release glucose slowlyinto the bloodstream, keeping youmentally alert throughout the day.

Issue 2 ∙ November 2013 ∙ Counseling and Psychological Services ∙ (831) 459­2628 ∙ caps.ucsc.edu2

Dear CAPS, continued from pg. 2

calm down. For others, talking to afriend or loved one or just being nearsomeone they know is helpful. If youcan’t be physically near a friend, trycalling a parent, friend or partner toget support.

What you are thinking during apanic attack is important­­if youthink, “I’m going crazy!” or “I’mdying!” you’ll probably feel worsethan if you can tell yourself, “Thissucks, but I will be OK” or “I’mhaving a panic attack, but I can dothings to calm myself down, and itwill stop soon.”

A typical panic attack will lastanywhere from a few minutes to halfan hour. Because anxiety stimulatesthe release of the stress hormonesadrenaline and cortisol in your body,it can take several hours for you tofeel “normal” again­­exercise, eatinga healthy meal or snack, doingsomething to take your mind off youranxiety or napping may help.

If these techniques aren’t workingor your panic attacks are gettingworse, consider contacting CAPS tofind resources to reduce stress andfind ways to cope. In some cases,medication can help, and CAPS oryour doctor can help you figure outyour options.

Sleep, continued from pg. 2

don’t fall back asleep within 15­20minutes, it is best to get out of bed anddo something relaxing, like listeningto music or doing light reading.Relaxation techniques (such as deepbreathing or progressive musclerelaxation) may also help. Return tobed when you feel sleepy, and avoidwatching the clock.7. TRUE. Studies have found asignificant relationship between thequantity and quality of sleep andmany physical and mental healthproblems.

Adapted from the National SleepFoundation.

Mental HealthStigma:

CAPS Talks Backby Susie Martinez, MS

I was sitting at a popular coffee shoplocated only a few blocks fromcampus. I thought about the task ofaddressing mental health stigma, andI wondered what the people aroundme might say are some reasons thatstudents don’t seek counseling oncampus. I asked a few of those sittingnext to me, and the sentences in boldwere the top three answers, followedby how I would respond. “Counseling is only for peoplewith serious mental illness.”Counseling can be extremely helpfulfor people who struggle with seriousmental illness, but it can also be

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Stop Stressin’ Meby Patrice Monsour, PhD

We generally use the word stresswhen we feel that everything seems tohave become too much­­we areoverloaded and wonder whether wereally can cope with the pressuresplaced on us. Stress arises when our body­mindhas to respond physically,emotionally and mentally to change,regardless of whether the change iswelcome or unwelcome. Stress canbe useful, adding alertness andmotivation for temporary challenges,but when we are unable to return to arelaxed state, stress can be harmful.Studies suggest that stress can affectour immune, cardiovascular, muscleand nervous systems, as well as ourmood, academic success,relationships, and well being.

Any of the following sound familiar?● *#$% 4 am, and no sleep yet!● “Seriously, I’m worried about

how much I worry ...“● “Wait, I drank/smoked how

much this week? “● “My concentration (or focus)

is ______” (fill in blank withnegative outburst )

● “I’m too stressed to eat!” or “Ican’t stop eating!”

● “See you later, I have to dropby urgent care­­again!!”

● Panicky during exams● “Stop stressin’ me!”

(irritable?)

Try the following stress busters:● Learn to relax ­­visit

http://caps.ucsc.edu/resources/self­help.html for threerelaxation podcasts and othertips for beating stress.

● Have fun and socialize, butkeep these in balance withyour responsibilities.

● Recognize that you havelimits and learn to set them.

● Keep your expectationsrealistic. Don’t expectperfection.

● “Tackle Twisted Thinking”in a fun workshop! (See page 1for info.)

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Issue 2 ∙ November 2013 ∙ Counseling and Psychological Services ∙ (831) 459­2628 ∙ caps.ucsc.edu3

New CAPS Program:Let’s Talk

CAPS has launched a new program tobring you an additional option forgetting help. It’s called Let’s Talk, adrop­in space where you can have abrief, confidential conversation witha counselor. It’s totally free, and youdon’t need an appointment­­just walkin! Hours and locations: Bay TreeBuilding, 3rd floor, Wednesdays, 1­3pm, and Baskin Engineering, room153B, Thursdays, 2:30­4:30 pm.

Let’s Talk Q&A

How is Let’s Talk different fromCAPS counseling?Counseling at CAPS is more formaland often ongoing, usually a handfulof weekly or biweekly 50­minuteappointments. Let’s Talk is notformal counseling but is a drop­inmeeting that is usually 10­15 minutesor so and may just be a one­time visit.

Who should use Let’s Talk?Any UCSC student who

● Has a question or concernthat would benefit from abrief talk with a counselor

● Is hesitant or curious aboutcounseling and wants to learnmore

● Is concerned about a friendand wants advice

● Is not interested in therapy butwants a counselor’sperspective

● Is not experiencing animmediate crisis, such asthinking about self­harm(when you’re in crisis, it’s bestto go to or call CAPS:831­459­2628)

For more information, visithttp://caps.ucsc.edu/pdf/lets­talk­FAQs.pdf.

Stigma, continued from pg. 3

beneficial for those who may bestruggling with “everyday” lifechallenges: making friends,homesickness, anxiety before anexam, suffering loss, breaking upand many others. The truth is that weall struggle at times. Counselors arethere to support, listen andproblem­solve, regardless of the sizeof your struggle.

“Some students may be afraidthat they will be judged.” CAPS is ajudgement­free zone. We (thecounselors) feel strongly aboutcreating a safe space for thosestudents with whom we have theprivilege of working. Counselorscome in all shapes, colors and sizes,and we expect that you will, too. “Some have had badexperiences with counseling inthe past.” I bet a lot of us have gone toa doctor who only spent 10 minutestalking to us, a bank teller who wascranky, an advisor who didn’t givethe advice we wanted or a dentist whodidn’t smile enough. It isunfortunately true that we can havebad experiences with peopleproviding a service. The good newsis, CAPS counselors are aware of thisand work extra hard to make CAPS apositive experience. Chances are, thistime you will find a good fit. We alsoknow that sometimes we don’t havewhat you need; if so, we try to hookyou up with other resources.

Stress, continued from pg. 3

● Take a break in nature­­walkon the beach or in the forest.

● Accept what you cannotchange. Learn to let go.

● Manage your time.Prioritizing and planning canprevent overwhelm.

● Take care of your health. Eatwell and exercise regularly,get enough sleep and avoid ormoderate use of alcohol andother drugs.

● Become part of a supportsystem. Let friends help youwhen you are under stress,and help them as well!

● Pay attention to yourthinking. Imagining negativeoutcomes causes tension,regardless of whether theevent happens.

● Meet a CAPS counselor for aninformal “Let’s Talk” chat(See article on this page forinfo.)

● Discover the power ofmindfulness and meditationto relieve stress and improvewell being. Check out thisarticle from UCLA Today:http://www.today.ucla.edu/portal/ut/using­mindfulness­to­reduce­stress­96966.aspx

● Consider joining the StopStressin’ Me group for winterquarter. Group meets weekly:Thursdays 2­3:30 pm, led byPatrice Monsour, PhD. (Formore info, call 831­459­2109.)

Adapted from the American CollegeHealth Association.

Issue 2 ∙ November 2013 ∙ Counseling and Psychological Services ∙ (831) 459­2628 ∙ caps.ucsc.edu4