UNC experts: Balance emotions on high-interest Election Day
UNC experts discuss the need for wellness and emotional support on Election Day.
I was excited. Um, you know, I was able to have done it, But I do have to admit, I was scared, right? Because it was I've been hearing so much being talked about so much happening. And so I just, you know, would like to hear about ways to decrease anxiety and, like, if that's a common thing. Okay. Yeah. So I think you know, it's totally, um normal as well as expected toe. Have some anxiety around the election right now. One, this has been, you know, a pretty charged up election. Um, we constantly have folks calling our phones, texting our phones nonstop. At least ideo and most of the people I know Dio on top of you know, that many ads as well as just what's riding on the election in the outcome of the election. As you stated, Lamar, we may not know the results today. Um, we have people who are talking about possible uprising. So I think it's, you know, definitely warranted to have some anxiety around it. It's normal. So I want to take some time to, like, say, if you are having some anxiety, be kind to yourself. I recognize that you are not the only one. Um, but also, to pay attention to that anxiety. Right. Um, pay attention to your body whenever you need to take breaks. Something's knowing that when that has occurred, um, and step away from it. If you need Thio, this, you know, connect for a little bit from social media if you need to. You know, there's vote all up and down, um, social media pages. Right now, of course, you know it's Election Day. It's Super Tuesday. So you're going to see things centered around the election. If you need to turn off the TV, take a mental health break. Um, pay attention to whenever you need that it's a little code outside today. But if you want to take a walk, um, that might be a nice way to just kind of get yourself out. If exercise is your thing. Finding a way, Thio engage in that. This morning I did some breathing exercises, Um, because even I woke up with a little bit of anxiety as well. Of what's to come, Um, and then just that anticipatory weight, right? Like there's so much unknowns and so much uncertainty around it and So I just took some time to slow things down for myself just to breathe, Um, and just to have a timeto like lay and and just center myself. And even before coming on here, Right, Because I recognize that there is a lot of uncertainty, a lot of questions that we have and just wanting folks to engage here and recognize what you need from yourself. And sometimes that may just be a break. Mhm. Thank you. Thank you for that. And I can agree with that. Especially, I could say my first time being at the polls. And so I just wanted to know if that was a common thing. I think some of my peers I've heard them say there have also been kind of stressed. Um, I think the most stressful thing probably in this moment right now is not knowing the results on and the uncertainty around when we will know the results, especially for a certain communities. I think I'm in my opinion, communities of color community, low income communities. Community will be greatly affected. I guess by the outcome, who wins, right. And so I think Melissa, do you have? Yeah, I can share. Now, Um, I just coming from, like, a student's perspective, I know that me and a lot of my friends are kind of overwhelmed with keeping a balance between, uh, schoolwork, extracurriculars. Now, amidst all of the anxiety related to the election, do you have any advice or any insight into how students can balance that? Better? Yeah. In LaVoy all like you, too. If you want to answer anything, I don't have to answer everything that let me know. Yeah, I'll jump in for a minute here. Um, yeah. Unless I'm really glad you're asking that question. Um, you know, I think for everyone right now, the number one priority is your health and wellness. Um, it's really hard to show up in class and show up as a student when you're not feeling well. Eso you know, s chair said noticing how anxiety is showing up for you noticing when you need comfort and support. Um, you know, I think this is a good a time as I need to be very clear with your professors when you get a little extra time. A little extra grace, um, to support you during this time. Andi. Yeah, I would say Really tune into your needs. This is a good time to connect with others. Um, make sure that you're getting that contact that you need, you know, whether socially distant or in person. Um, and, you know, we're now at the tail end of the semester. And I think it's becoming even mawr, uh, critical for students. And we're feeling you're feeling a lot of pressure to finish up strong. And, um, you know, I I think recognizing that this is you are in a state that many people in the world are, and that's very intense time and you can have a lot more self compassion during this moment. Yeah, yeah. And I would say to communicating with your professors as well. Um, chances are they are not, um they're not exempt from some of the anxiety that you're experiencing. Um, I know there they have a different things. Ah, a list of things that they have to balance. But they also are balance and things. So it's not like they can't hopefully resonate with what you're experiencing and relate. Thio, you know, having to manage mental health on top of school and academics being a student extracurriculars and around anxiety with the election. Eso communicating with them being open about, you know, your experiences And if you need, you know, just to take a break or if you're not able to be present within the class, like letting them know that, um And so that way, it's not just like, Okay, I'm, you know, completely withdrawing, but I'm taking care of myself, Um, advocating for yourself, you know, consistently say that two students all the time of, like, you know, we're at caps. We try our best to advocate on behalf of students, but we're a little bit limited with what we can do, right, Because we have to also protect your confidentiality. So I want to encourage you all to advocate for yourself and to share like, Hey, my mental health is important. And, you know, being the student is also important. But right now, I need to balance that because I can't continue to be a great student if I'm not prioritizing my mental health. Thank you. Um and so basically, I wanna I know that Melissa shared some thoughts with you, but what I said I would do first, I was feeling some questions. I know people have questions. A lot of people who are in the morning early in the morning for a lot of us, and so they're feeling some questions in the chat. So I'll read one from Elizabeth and it said, Do you all have any advice about how to navigate a fear of seeking caps and counseling? That is a common thing with people of color E that went, Yeah, So that's something that we've actually started to discuss, um, within the multicultural health program of, You know, for some people, particularly people of color, this is the first time that they'll be seeking any sort of mental health services in their first encounters with caps. And so we've talked about, you know, putting out something of what to expect. Hopefully that will be coming soon. We are, ah, bit busy with all the different things that we have going on, but that this is something that we would like to put out for students of, like what to expect whenever you are coming into caps. I think one of the beautiful things now with the Multicultural health program is that we have for dedicated staff persons as well as to to, like, facilitators of of the multicultural programs multicultural health programs of six people, um, in total that are on triage days, which is what we call whenever we answer the phone and take phone screens. For right now, as you all are calling into caps that can feel those calls. So you all came Carlin and requests to speak to someone from the multicultural health program. Um and so that way, you know, you're getting a person of color that, like can do your phone screen that can talk to you and that can help you with navigating the process of seeking mental health services can talk to you about what to expect next, Um, and talk to you about maybe some of the things that you're presenting with that may or may not be suitable for caps. Caps does have a brief therapy model just so that we can try to get students in, you know, um and to be able Thio treat mawr like short term brief, um, solution focused type of issues. But anything that's coming up that may require some or longer term care, we do try our best to make sure that you get connected. Onda. We connect you with our team of members who does that. But even for, um, if you if you are having to get connected in the community, we can follow up with you as needed until we make sure that you get connected. And so we recognize. You know, there's there's definitely a fear. There's a stigma. We're working on that stigma. There's a stigma for people of color around mental health. And then there's also a stigma around caps for the people of color, the students of color community on campus. And so that's something that we're actively aware of we're working on. And I can say, you know, particularly for the multicultural health program we're dedicated to the students of color at you and see and what we can dio, um, in order to meet the needs as best as we possibly can. So we've been doing a lot of outreach. Um, the boy can share. We've done like some. They've done, uh, some workshops for graduate students, particularly because we wanted to be inclusive as well. Um, not just for undergraduate students, but also for our graduate students on campus. Yes, we've been really fortunate. Thio begin building partnerships with student groups for students of color on campus so that folks can see our faces and get to know us. We know it can be intimidating. Thio connect with mental health folks for the first time, especially for folks of color. Um, I also like to put in a plug. We're having a meet and greet soon, Um, because we want to break down some of the barriers of that initial experience. So having a more casual format to connect with students that can ask any questions, especially if they've had, you know, uncomfortable experiences that caps to really air those out and talk about how you could get the support that you need moving forward. Yeah, I also like to share that there is a support group, particularly for, um, black students called. We're gonna be all right. Um, that happens on Tuesdays. I'll mention it again, just in case other people come in. But that happens on Tuesdays every Tuesday from three o'clock toe 4 p.m. Um, and I think it's written particularly important today around the election, but it's just mostly ah, space to come and commune to get support from one another to share any concerns? Um, any anxiety fears. We talk about black, joyous resistance, um, and just uplifting our community. Um, and we do like focus on center wellness is Well, I know that someone shared comment about that in the chat. Um, but just a space that it's out there. And it's available today that I think could be helpful, especially for folks who are experiencing some anxiety around the election. And then our team is also putting together something for Thursday, I believe Leboyer, if you want to share a little bit about that just around like the election and some yes. Ah, couple of the CHP staff members were doing kind of a post Election day support group on Thursday at 3. 30 to 5 s, so we'll be on call will be in the chat for our I'm sorry in the zoom meeting for anyone who wants to join in and share some of the concerns that they're having, um, you know, work through some of the anxiety that folks are feeling we're here is a support to ask any questions or for meditation, offer any kind of grounding strategies to help you as we kind of await results together. So that's 3. 35 we'll share. The zoom information will be available on social media. Well, I'm personally excited here, but all of that, um, I will say I did hear about that. We're gonna be alright, group and I, um I wanted to come, but unfortunately have a class through the and Thursday afternoons from 34 15. But I dio my understanding. It's been public a lot, like all of our group knees and my group chats. I've been hearing people talk about a lot, so people will take advantage of that. And I encourage folks, if you can't make the time to shoot me an email that let me know because if we have enough people who can't make the time we've talked about doing a second section. But we have to know the interest of that first, right? Like we don't want to do a second section, especially not knowing what people schedules are. So when folks have reached out to share that, they're unable to make the time. I'll ask them for better time. So that way, maybe we can coordinate something among the people who are unable to make the Tuesday time you got you. And that's what That's one of the reasons I believe that we plan to have this virtual quality type themed event, um, on today because we got a lot of interest in it, not especially today, because it's Election Day. But because a lot of times, um, in the past, historically we've had, like, groups that met self help groups or groups that were held by councils that met in the evenings and late in the evenings after. Students have already, like, encountered what it was they were trying to prevent, or they already ranches have some type of adversity throughout the day. And we found that before the Middle Health Coalition used to hold like morning meetings like like maybe like 30 minutes to get your day going to give, like, inspiration, talk safe space or what have you, and it helped more. And so we're trying to kind of see how this goes on. And so that's kind of the idea behind the virtual coffee thing. Um, I will say, I think someone put in the chat. I think I'm behind, um, worrisome techniques to center wellness, emotional health. Um, Chelsea indicate that she feels like she's drowning a lot of the time without any techniques to calm herself down or re center herself. Yeah, so I actually just put in a self care plan. The school of social work did this wonderful 2020 election self care plan on guy just through the file and the chat just now, just in case. If anyone's interested in taking a look at it, um, and completing it for yourself, I think you know, I've looked at it. It's, you know, pretty, nicest far. It's, like, kind of just having a plan. Um, so I just wanted to make sure that everyone knew what I just dropped in the chat. Um, in regard thio some of the techniques around, you know, center in your cell phone. Wellness. Um, that's gonna look different for everyone, right? Like, you know, what is your, you know, typical method of self care. For some people, that may be some meditation. There is an app called Liberate Andi. I often talk about it. It's a meditation, um, at that is created specifically for, um, the bipod community. Um, there are different meditations. Talks um, around election around healing around like, centering yourself around emotional wellness. So that may be a app to consider downloading. Especially if you do, um, meditate. Or if you want to just kind of listen to something calming and soothing. Um, and then also Thio again, you know, finding what works for you that maybe like exercising that maybe just taking a good break, right? Like, just taking a break to just do nothing sometimes just to melt, um, and to be with yourself, um, yoga, you know, could definitely be a really great one. Um, and then also Teoh a lot of times, you know, I share with folks whenever we avoid emotion. So whenever we like, maybe if you're feeling that anxiety and you wanna avoid it so you start to engage in something to distract yourself Sometimes that can make it on Lee. Feel larger, you know, later on. Because as we're avoid something, it starts thio take on a little bit larger over life than we initially gave it. So sometimes just allowing yourself to sit with that emotion, acknowledge it, right? Being mindful of it on Ben, recognizing what you need in that moment for that emotion to pass all emotions regardless of how intense they are. They follow a natural course. What goes that must come down so they will eventually pass. But just recognizing what you need in order to get past and get through that moment and ways in which to center yourself in that moment and not to just completely avoid from it or try to run from it anything at their LaVoy around. Uh, I'll add it is two things. One a sparse processing emotion. I think that's so important. And I think over the course of quarantine, many folks have experienced kind of a roller coaster of emotion, you know, feeling okay and like handling things one day and then feeling more like things are kind of falling apart. Um, so I think making space for you to experience while you're experiencing that day without judgment. Um, it can be really difficult, but it can make a difference in how you feel throughout the day. So, you know, even if you're not a journal or, you know, I use, um my what is that? The audio app on iPhone voice memo. Andi, just, you know, five minutes while I'm driving or, you know, five minutes when I wake up in the morning, just kind of allowing myself thio discharge some of those emotions, um, put it into I'm something tangible so that I can move forward. Um, And then I will say I love what you said Cherish about making sure that you're taking breaks and figuring out what self care looks like for you on DSO. Something that I found useful that I've shared with students is scheduling yourself care right after your classes. So whatever your classes after that day, whatever you know, it's going to bring you some sort of peace or rest or recovery scheduling not into the day. Just like you would schedule study time connection, Um, and making sure that you know that at some point in the day you're going to get that time that you need to recover to recharged, re engage with schoolwork and other communities. Mhm. I'm also gonna drop in the chat just in a few moments. Uh, what's called rounding techniques. Um, and grounding techniques are basically they could be used whenever you're like experiencing anxiety or some sort of like uncomfortable physical feelings and basically they help you to just kind of calm in the moment and just refocus to the present moment. So I'm going to drop a worksheet that just has some examples of grounding techniques like there's the 5432 method. A lot of times, that's just something that you can use in the moment. Let's say you feel yourself kind of feeling keyed up on edge where you might, you know, look for five things that you can see for things that you can hear three things that you can feel to things that you could smell. One thing that you can taste, eh? So it just kind of helps you slow down in a moment, Um, from, like, feeling keyed up on edge. That's something that I've encouraged. Folks used a lot. I think someone asked about, like, you know, pandemic, Andi Anxiety being a bit high end during that, I've used that a lot with students during the pandemic. I've used it a lot for myself. Just what kind of coming back to the present moment, Um, disconnecting from things around me just to or disconnecting from like, external things around me as far as like, social media, the TV, things like that and being more connected with what's in my environment. Eso This is, like, really good to do, especially on, like, a nature walk or being outside. But you can do it from the comfort of your you know, your dwelling as well. Like, if you're just sitting and needing to, like, grab something in the moment just to touch just to feel, um, figuring out what you can see describing it in detail just to kind of calm just a bit more than where you are. Uh um, I do you have a question? Yeah, I just waiting. Make sure I can ask it. E. I have a question just in regards to, like, disconnecting. So my question is how to disconnect, but to still be involved. Like I feel like I'm struggling with that. Like, I feel like if I disconnect from social media like I'm not involved in, like what's going on? What's up next? So, like, how do you all like recommend toe like disconnect, but also still be involved? Still be active, but to the point in which, like, you're not overwhelmed? Mhm. You, um yeah, I think there's a lot of pressure. Um, right now, for kind of the visibility of involvement, right. Being active on social media as you know, believe it's an indication that you are plugged in. Um, you are aware of the issues, and I think this is an especially important time to figure out exactly what it means for you to be actively involved. And and that's gonna look different for every person, right? We know that involvement in local work has a really huge impact. So if you're involved in a student group on campus, or you have a group of a small group of friends where you do work together, you have dialogue about, you know, politics, about the issues that are important to you. That's involvement on Do you know, I think trying to recognize when you're experiencing that pressure to kind of perform on social media in a way that may not be authentic to you? Um, I think there's there's there's many ways for us to be involved that feel that could feel good to us and have an impact on Bond, and we can embrace that. Mhm. Thank you. Thank one of the things I want to ask to kind of follow on something, I think someone asking a chat, What would you guys recommend for someone who's like on the Verge as in like they want? Because this happened to me Like I knew I wanted to go to counseling, talk to someone, just have a space to feel freely and talk freely. But for some reason, I could never step foot in the building like I could never actually get there. Um, it took me a while to come to terms to get there. What would you guys say to those people and like, What recommendations would you give? But a lot easier now, right, Because you don't have to step fit in the building. Um, you can call, um, and with it being a open phone line are referrals are actually through the roof, as's faras the amount of people who are accessing cap services. Currently, our numbers are way higher than they were around this time. Last year's well as in previous years, because there's a barrier that has been removed a bit as far as being able to call into our line to get connected with services. Eso Hopefully that helps a lot with kind of taking off the pressure of having to, you know, go in, walk into the building, be in the waiting room, the fear of possibly seeing one of your peers in the waiting room, um, in the waiting area of caps and then having to share with someone face to face. So all of that is kind of taken. That barrier is taken away right now with the phone line system because all of our screeners air happening over the phone. Unless there's like some safety concerns, and we feel that, you know, it would be more appropriate just to be able Thio See you on zoom than your sense of zoom link. Um, just do face to face. But still, there's a social distance aspect to it. So it's not, you know, having toe walk into the building. Um, and so I see someone asking for the number at caps. Give me a second and I'll pull that, Uh um, but it's our believe it's 919 966 uh, 3658 and I'll drop it in the chat. Our phone lines are open for folks to call in from 9 to 4 PM as faras To get someone who works at staff, you can call our phone line 24 7. Actually, we do have after hours, but just recognize that you may not be able to talk with someone who works at caps if it's outside of the 4 p.m. Hour, but you can call in, um, that you don't have to walk in. Our building is not open right now for students to walk in. Um, and here's the number two caps. I just dropped it in the chat. Um, but you are able Teoh, you know, connect with someone. Um, if you're wanting to speak with someone, um, that is a person of color. You can request that whenever you call into triage, you can ask for a person of color. You can ask if you could speak with someone from the multicultural health program. The M C H P staff. We have someone in on Mondays, Thursdays, Friday's Is that Wednesday's? Yes, yes. So someone is there, except for Tuesdays. But every other day of the week, we do have an M, c H P staff person, and every day of the week there is a person of color that is answering the phones, um, at caps. So if you want to speak with someone and you have that preference, you can always share that, that you want to speak with a person of color. Aan den. From there, you know, um, there's a phone screen. Usually last about 15 to 20 minutes. Um, and after that you'll be. You'll talk with the person about how to get connected further. Whether that's, you know, staying within caps or if it's doing groups. We have plenty of those running, or if it's getting you connected with the outside provider form or longer term care. Uh, that person is able to help you with figuring all of that out. I have another commitment, but I appreciate you all welcoming you into space, Which I'll see how many questions about M. C H. P or you want to get connected. Toa outreach events. Thank you. Thank you for joining us. I was just gonna ask cherish. I didn't know if you might mentioned, um, if that line after hours, if that line is open, like in, like, 20 hours or if there's something else people should do, like after hours? No, the line is open 24 hours a day at you. Okay, but there's a certain time. What was time? You said that some someone of color on the line. 9 a.m. to 4 p.m. Particularly is when, um, our cap staff is answering, um, or is building the call. So you call in, you'll speak to one of our front desk staff person. Um, they'll send you paperwork to complete, and then someone will give you a callback. So whenever you call in, initially, you could ask, Hey, can I be connected with a person of color? Um, and then basically, what will happen is they will let us know that you're requesting a person of color, and then someone from the triage team would take the that call and call you back directly. Got you. Okay. I saw a question I thought was a good question in the chat. I wanna ask. Someone said, I feel like the pandemic is placing an extra strain on our mental health. How do we focus on schoolwork and keeping ourselves safe without focusing too much on the election? That's Ah, that's a hard one. That's ah, hard one. It's a delicate balance. Um, you know, I had mentioned earlier that anxiety definitely is high end during the pandemic. Um, that's something that we've seen. Our numbers are up, whether it's because of the pandemic or because of people being ableto call in. Um, not necessarily sure, but we do know that this isn't like a This isn't uncommon issue that folks are having with the pandemic having a strain on mental health. And so, you know, I would say if there's a question about focusing on schoolwork, like getting connected with someone who can can help you especially, I think the keeping yourself safe piece. Um, I don't know. You know exactly what that means. But if there's ever a question around safety and getting connected with someone who can help you, um, with keeping yourself safe, um, you know, I know there are some questions around safety with possible, like, um, protests with the election. I mean, if that's a question then recognizing, especially if you have, um, if you feel like you have to go out, um, communicating with others so that you are staying safe so that people know where you are. Um, but if it's more of like a personal safety, like I feel unsafe with myself, then getting connected, calling caps, immediately, sharing that you know you feel unsafe so that we can be of assistance and so that we can help you to stay safe and to get a plan in action. As far the safety plan around your safety, Um, as far as not focusing too much on the election, you know, again, that's one of those things where it's difficult because everywhere that we turn, you know there's a focus on the election regardless of you know, if you're on your phone and getting the multiple text messages and calls or if you're watching TV. If you're scrolling on social media, I mean even you and see, like the emails. I've gotten a lot of emails around, um, around the election and around voting. And so, you know, unplugging, Um, I know my had asked the question earlier. How do you unplug and, you know, stay involved or feeling involved? But even if it's unplugging for certain amounts of time, um, you know, if it's like, Hey, I'm gonna dedicate our right now to being able to just do schoolwork, or I'm going to dedicate the next 30 minutes to my mental health and unplugged, um, figuring out what that balance looks like for you because it's gonna look different for different people. Aan den. Not also like being proactive about it. Not turning on CNN um, where there's election stuff all day long when you know what's triggering for you, or when you know it's heightening your anxiety. So being proactive in putting some self care and some boundaries in place would also be recommended highly, highly recommended. And I'll just say I have a bad habit of doing that. I'm glad you name that that piece, because I will turn on the news knowing that I'm going to dislike something they're going to say, and I still do it anyway, I don't know. That's like a natural thing, but like I'll know they're going to say something at some poor another. That's like I'm not going to agree with. I'm gonna get upset. It's gonna throw my day off. Um, but for some reason, I still do it anyway. It's like seeing that burner on the stove is on and that it's hot and deciding to touch it anyway, wondering whether or not it's going to burn you like you something where you already know what your reaction is going to be to it then, like uh huh, Why engage in that right? Like if you know that you're going to be triggered and they're going to say something, you know, pretty negative about your people, the community, whatever. Then not not being a not not allowing yourself to engage and not not allowing yourself to view it, turning it off. And sometimes it's habit. You might just turn, you know, on a TV, or you might go to a certain page just to get an update. But if you feel yourself doing that, doing what you need to do whether that's, you know, blocking the channel, blocking the page on social media just until you get a little bit more discipline and boundary for yourself to not engage in what's going to trigger you and trigger your anxiety later. Yeah, thank you. And I believe it's something you and I discussed when we first met Me and Aaron were group meeting someone asked the chat, Elizabeth said, How can we better advocate with the seriousness of mental health. Thio University Administration. Um, she feels like our mental health. Well, I guess I said we all feel like our mental health has been disregarded this semester without breaks. I mean, that's something, you know, that we've heard a lot from our peers. Yes. Eso That's something that we are often, um, advocating for at caps is Well, um, to the powers that maybe I would say, You know, I know there was a student who wrote a letter in the daily Tar Heel around like, you know, mental health needs and the university. I think it was around like the one mental health day that was given, um, and you know, basically the university's seriousness assed faras and care around mental health. And that student got attention. Um, from that from that letter, I don't know what became of it, but I know that that was something that was discussed as a result of writing it. And I, you know, being I went thio you and see undergrad as well as did my graduate training at you and CIA's well, and so I do know what it's like to be a student. I do know what it's like to seek, you know, mental health services. I don't know what it's like to be a student currently there in a pandemic, though. Um, and I don't know what it's like. Thio to be expected to go through classes, especially virtually most of the day with outbreaks, um, each day of the week. And so I say you all continuing to advocate for yourself in the advocacy looks different, right? Like, um, letting your voices be heard in the daily Tar Heel, Um, and also to writing letters to or, you know, asking for, um, time from student affairs and, um, the dean of students and those different offices, making sure that they recognize what your needs are. I do think it's going to take, um ah, lot of departments coming together in order to help it be known, you know, and then also to advocating to your faculty members because they have voices to that, they can speak up on behalf of their students, toe my knowledge. Most of them already are, you know, speaking up on behalf of their students on behalf of themselves to because but you all are expected to be in classes and do things. They're expected to be there. Um, as your instructor is your instructors. Instructors. So, you know, continuing on on that front. Um, I, you know, completely, um, empathized with you all because this is some impressive. These are unprecedented times. Um, and I do recognize that it's difficult. It's something that has come up. I came up for the first time at the student visual earlier this summer. Um, came up again whenever Lamar and I spoke with Dr Aaron Scott. My colleague Ondas come up multiple times in different outreaches where students are not feeling, is it? Their mental health is being taken seriously by the university. Um, I am not a part of the powers that be of the university just to put that out there. I'm a part of cats, and we're also advocating on behalf of students every chance that we get um, Justus Faras What? We're seeing your students coming in, and also our increased volume of students that caps seeking our services right now. And so we're hoping to continue to advocate for you all in to advocate for, um, a new expansion. As far as our staff is considered to be able to meet the needs of students. Thank you. Thank you. How 31 last question here. Um, it's from joi. No, Brown. She asked as a follow up, I guess something you mentioned earlier about learning to balance. She asked recommend for me some type of routine. Um, you know what they should do often? Yes, absolutely. Eso I would say kind of incorporating smaller things into your routine at a time. So that way you can use to it. I think it may be, um, a little bit challenging to just kind of change your routine completely right. Like expecting yourself to engage in all of these different activities of self care daily or centering your emotional wellness for three hours daily when you haven't done it previously, but maybe incorporating it in like starting it like 30 minute chunks. If that feels like too much 15 minute chunks, um, and starting to incorporate it into like your routine when you know it's feasible. Like whenever you have. Great. So maybe in the morning, maybe finding some time to do some meditation whenever you're getting dressed or whenever you're taking a shower. Um, I also recommend having more of a routine if you possibly can around bedtime. Um, because sleep is one thing also to that's going to help with regulating your emotional well being. Um, as well as regulating anxiety I'm sleep can help with reducing anxiety. If you're, you know, depriving yourself asleep or not getting a healthy amount of sleep, chances are your emotions are heightened throughout the day. Your moves are a little bit more unsteady as well as, um, anxiety can be high end of your response to It can be a little bit more heightened because of your sleep. So having more of a consistent routine around the time that maybe you're trying to get into bit, or maybe a time whenever you wake up. I know that's a little bit harder for a college student because you all probably have different um, classes or different, um, different things that you are obligated to attend on. Different days of the mornings are different times of mornings, but just recognizing like, hey, I wanna make sure that I get this amount of sleep or enough sleep. I know my body maybe generally needs a few hours like five hours of sleep. Six hours seven hours. Hopefully, you're getting at least that, Um but just making sure that you're prioritizing sleep mental health, making sure that you're also prioritizing eating because that's another thing that also to, um, can throw off moods as well as high and anxiety. If you're not eating properly, you're eating. You know, as much as you should, at least you know, 12 times a day, hopefully three times a day if you can. But I'm just making sure that you're doing what you can to take care of yourself internally so that you can hopefully calm some of the other things around you that maybe going on that's trying to heighten some of the emotions that you're experiencing. Um, but finding the finding, the different methods of self care that's going to be helpful for you and then slowly incorporating them into your routine that you already have so that it's not as much of an adjustment will definitely be helpful. Greatest Anyone else have any outstanding questions that maybe I skipped over in the chat? I don't think so. Yeah. Uh, so I'm just going thio drop in the chat about the we're gonna be all right for today. Um, and if you I'll drop my email in the chat as well. It's just a description. Just in case of folks aren't aware, I haven't heard of the group. Um, but if you're interested in joining the group, please send me a email and I will send the zoom link to you. Um, it is a protected space. And so I don't publish the zoom link, um, publicly, because I don't want anyone to come into the space that may disrupt the space. Or, um, that is not a part of the group that the space is created for. So I will drop that in the chat. If anyone is interested, my email will also be a part of it. Um, and you can send me an email if you would like to join. That's happening today.