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Counseling and Psychological Services
IN CRISIS

FYE Newsletter

Articles

  • Congratulations on your acceptance to BYU! The next few months is such a great and exciting time of life as you wrap up where you are at and prepare physically, mentally, and emotionally for the transition to college life. There are so many resources that will be introduced to you as the Office of First Year Experience tries to help and support you in this transition. Our hope, here at CAPS, is to aid FYE and you in this transition with a focus on mental health and wellness.

    BYU CAPS is the office of Counseling and Psychological Services. We are here to help students who are struggling with many different problems, especially mental health difficulties. As such, we have a strong desire to give you all the information we can to try and help you be prepared to flourish and thrive at BYU, so that any mental health difficulties are minimized and manageable. In this part of the newsletters you will receive from FYE, we will be presenting a number of topics and resources for you to think about and use to help you prepare to benefit most fully from the fun and challenging experience that is the first year at college.

    Topics we will discuss in the next months’ newsletters include: managing expectations, setting boundaries with electronics, self-care and coping skills, healthy and helpful communication with parents, CAPS resources, and more. For more information, please read future newsletters; and for a preview, you can go to caps.byu.edu to learn about all the information and resources we offer to help students succeed. Good luck in your preparations, and we look forward to seeing you on campus.

    Sincerely,

    BYU CAPS Faculty

  • Managing expectations is an important aspect of successfully transitioning into college life for first-year students. College is a new experience and at times it can feel like you are bombarded with new information that is difficult to weed through and know what is important and what is not. The increased mental stress experienced in college can tax the human brain making it more difficult to concentrate and remember things. The term used to describe the amount of information that can be held in working memory at one time or the mental effort required to complete a task is cognitive load. Increased cognitive load occurs when an individual attempts to learn a lot of new information and/or complete complex and difficult tasks in a short amount of time. The cognitive load burden may be associated with a feeling that the mind/brain is “overheating” like a computer that burns out. This can interfere with decision-making processes and academic performance. The more stressors a student has that requires mental effort places increasing demands on the individual and reduces the mental resources available.

    Many new BYU students struggle to balance the demands associated with academic work, jobs, social life, etc. Students who were academic stars in high school are often surprised at the amount of effort needed to perform well at college. Additionally, transitioning to a new setting, new living arrangements, new people, and new independence, although exciting, requires a level of adjustment that also taxes resources. As such, it may be beneficial for you to consider ways to adjust to the transition to college in a manner that allows for more mind and body balance. Following are a few suggestions to assist with managing cognitive load and improving your first-year experience:

    1. Manage expectations. College courses typically require more effort and critical thinking than high school classes. While you may have a “5-year plan” and want to take 15-18 credits a semester to graduate fast and furious, consider taking less credits your first semester or two as you adjust to your new normal.
    2. Make space for social life. Building friendships and maintaining social relationships provides a buffer against the stressors of college life.
    3. Build in time for rest, recovery, and self-care. Getting at least 8 hours of sleep a night allows the brain to rest efficiently and be ready for the hard work it will perform the next day. Additionally, fueling the body consistently and making time for exercise and/or being in nature can assist with mental and physical health needs.
    4. Manage time wisely. Prioritize tasks, break tasks down into small, manageable chunks, and take frequent breaks.
    5. Develop a growth mindset by reducing perfectionism and seeing mistakes as opportunities for learning and growth.
    6. Consider taking one of the Student Development courses to improve your ability to study, learn, and/or manage your mental health needs.
    7. Seek help when needed. Your support system including family, friends, professors, academic advisors/mentors, and CAPS therapists are all here to help you be successful. Do not hesitate to ask questions so that you can be directed to the appropriate resources.

  • Electronics are awesome—we can stay connected with friends and family, increase our productivity in our classes and at work, have quick access to huge amounts of information and knowledge, and help us relax at the end of a stressful day.

    Here's the problem: You can die by drinking too much water. In fact, too much of almost anything can cause problems. Everyone has heard this about electronics, too.

    Unfortunately, most college students who move away from home or return from their mission suddenly find themselves in a situation where they have a lot more control over their schedule and have a lot less accountability to anyone else for their activities. Cue scrolling Instagram long after lights have been turned off!

    Sometimes this leads to problems. Serious problems. Too much time spent on electronics can get in the way of everything else a student wants to do: attending classes, doing homework, earning money, spending time with friends and roommates, dating, and even sleeping.

    One of the many life skills that new college students must quickly learn is the ability to set and keep their own boundaries for activities like using electronics. This requires awareness, determination, conscious decisions, and self-control.

    Here are six things you can start practicing even before you come to BYU to help keep your electronics use in check:

    • Notice when you are using electronics instead of something else you want to do. (Awareness)
    • Challenge yourself to spend less time with electronics. For example, set a goal to read a book instead of scrolling on your phone before bed. (Determination)
    • Set up time limits on your favorite apps. (Conscious decision)
    • Put your phone on airplane mode when doing homework. (Conscious decision)
    • Add to your schedule specific times to use electronics—and stick to your schedule! (Conscious decision)
    • Respect the time limits you set—don’t punch in your password to override the time limit! (Self-control)

    Figuring out what works for you in terms of keeping your electronics use is going to be an ongoing process of trial and error. Just keep in mind that if you’re able to manage your own electronics use, you will be well prepared to succeed at BYU—academically and socially—while still enjoying Lock-Picking Lawyer on TikTok.

  • What to "Pack" for Good Mental Health

    In just a few, short months you’ll be coming to campus. You may have already started making a mental checklist of things you’ll want to bring with you when you come. I’d like to suggest a few things that you might want to “pack” to help ease the transition to college-life. Some items you can actually bring with you and some consist of practices or habits that can you can use to help manage experiences that will be exciting and sometimes stressful.

    • Establish a sleep routine: I know, nobody wants to think about sleeping when there is so much to do and experience. However, sleep is vital to good physical, mental, and academic health and a good sleep routine can be a big help in times of stress. Sleep deprivation can actually mimic or lead to symptoms of depression. Start now by getting 8-9 hours of sleep each night. Experiment with consistent wake-up and bed times. You may want to bring things like sleep masks, foam or silicone earplugs, and perhaps even a white noise recording in case you have night owl for a roommate.

    • Anticipate some stress: Learning is fun and exciting and it can also be stressful. Start to notice; perhaps make a list of events and situations that have traditionally caused you stress, include some things that you predict could become stressful. Then, think about how you’ve managed stress in the past—specific things that you do, listen to, watch, read, think about, etc., that can calm and relax you. Practice your strategies before you come, and make sure you have access to these things when you get to Provo. Take a look at https://caps.byu.edu/biofeedback for some great ideas, apps, handouts and strategies for managing stress. While some stress can actually be useful and motivate us to perform, it’s good to have strategies in place for when stress crosses a line.

    • Identify a support system: One of the most exciting things about college is meeting new people and making new friends. Sometimes it takes a little longer to find your new crowd than you might anticipate-- this is quite normal. Identify some trusted people who are already in your life that you can reach out and talk to if things get challenging. Your support system will probably include family members and friends from home but don’t overlook some new people who are close by. For example, your R.A., FYE Peer Mentor, ward leaders or member of your faith community can provide great support. You might consider joining a club or a study group and increase your circle of potential friends.

    • Adjust to independent living: The last thing I want to do is imply that you don’t know how to take care of yourself. At the same time, college-life is a pretty big adjustment for most people—regardless of how prepared you might be. Start now to practice managing your finances, managing your time, meal planning, advocating for yourself, making your own appointments, and seeking help when needed.

    We are excited to have you here! BYU is a great place with a lot of resources available to help you succeed.

    Remember that you’ve also accumulated a lot of personal resources that you can access when you get here. Don’t forget to “pack” those strategies, skills and habits that will help your transition to college life and keep reading these articles for more tips!

  • We at BYU’s Counseling and Psychological Services (CAPS) are here to support all of the students at BYU in their mental health during their time here. You might be excited about being on campus but nervous about how you’re going to adjust, struggling with ongoing mental health concerns, feeling anxious about being away from home, or feeling isolated because it seems like everyone else is having a ton of fun with dozens of new friends. There are a lot of resources through CAPS that can help you! I’m going to go through several of the options that we offer so you can consider if any of the resources would be a good fit for you.

    Online resources

    • Most people have times where they would like to focus a little more on their mental health and need some direction on where to start. Our website has a “Self Help” tab with a collection of resources that that may be helpful for a wide range of mental health-related topics.
    • CAPS has also partnered with an app called Welltrack Boost that has a ton of features for helping you track your mental health, learn about applicable topics, and helping you develop tools to navigate difficult moments or build healthy habits. If you log in with your BYU information (NETID@byu.edu) you will get free premium access.

    Presentations and Workshops

    • Therapists in CAPS have a lot of expertise to offer so we frequently provide presentations on a wide range of topics related to mental health and dealing with the difficulties of college life. These include subjects like depression, anxiety, stress management, healthy relationships, eating concerns, and many more. These happen across campus occasionally and are available upon request, as well.
    • During Fall 2023 we will be holding workshops focused on anxiety and depression. The first one will be focused on dealing with anxiety and will be held on Thursday, September 28th at noon (location to be determined).

    QuickCare Appointments

    • Sometimes you might find yourself in a specific situation where you feel very stuck, confused, or stressed about a piece of your life and need some professional help navigating it. At CAPS, we offer one-time consultation appointments (QuickCare) with our therapists for when you don’t necessarily want to start ongoing therapy, but you feel like a conversation with a mental health professional would be beneficial. They are similar to urgent care appointments for physical health concerns. These meetings are scheduled weekly so there is typically not a long wait for them.

    Group Therapy

    • CAPS offers a lot of therapy groups every semester, with topics including anxiety, general interpersonal process, self-compassion, eating and body image concerns, perfectionism, OCD, Dungeons & Dragons (you read that right), sexual concerns, and meditation. Some people can feel nervous about being in a room with several other students and a therapist or two, but these groups are often very helpful. We frequently hear that people are very glad they pushed through the nerves and gave it a try.

    Crisis resources

    • If you ever find yourself in crisis, we have 24/7 availability to support you. Examples of a crisis might be if you are worried about your safety, are feeling suicidal, feel completely overwhelmed and don’t know where to turn for help, or have tried using the resources at your disposal and still can’t calm down. If you need to speak with a therapist urgently, we have walk-in appointments available during business hours and crisis counselors available for phone calls after hours. (You just call our normal number 801-422-3035 and follow the prompts.)

    Individual therapy

    • Ongoing, one-on-one therapy is a high-demand service at CAPS. We offer short-term therapy for all full-time BYU students, but due to high demand the waiting time between signing up and meeting with a therapist can be long at some points in the year. If you feel like coming in for several consistent appointments is the best option for you, you can start the intake paperwork right away on our website.

    Case Management

    • Some people are looking for a long-term therapist, someone that they can meet with whether or not they are a full-time student, or someone that they can meet with infrequently while maintaining an established therapy relationship. Our case managers have built many connections with therapists in the community, and help BYU students make appointments with them. They can also help you navigate your insurance and discuss other financial hurdles.

    Biofeedback and Stress Management Services

    • This is an office in CAPS that focuses on measuring stress indicators in the body, helps individuals increase awareness of stress, and teaches how to release tensions and stress in the body. You can make an appointment ahead of time or try to get one of the limited walk-in slots. There is a lot more information about these services on our website under “Stress Management.”

    Student Development Classes

    • Do you want to get BYU credits to work on your mental health and learn from a therapist without going to therapy? There are a handful of Student Development classes offered each semester on topics like The Science and Practice of Positive Living, Compassionate Living, general Mental Health and Well-being, Relational Intelligence, and Intuitive Eating/Body Image. The classes are not a replacement for therapy but do provide excellent and practical information.

    That is a lot of information and this was me trying to be brief! If you have additional questions about what types of services you can get through the counseling center, feel free to call our front desk at 801-422-3035. You can also come to our office in the basement of the Wilkinson Center. We really are here to help and ready to do whatever we can to support you!

  • Stress Management: A Key to a Successful College Experience

    Congratulations on embarking on this new journey at BYU and navigating the first couple of weeks of the semester! Transition to college life is filled with opportunities for growth and adventure, but it can also be fraught with a number of stressors (i.e., exams, deadlines, and even dating). As you adapt to a new environment, learning how to manage stress effectively contributes to a balanced and successful college experience.

    Understanding Stress

    Stress is a natural part of life, especially during big transitions like starting college and can be a positive motivator. Stressors are associated with physiological reactions in the body that help us adapt to the demands of college life. The brain responds to stress by releasing hormones that activate the body. This activation causes an increase in heart rate, accelerated breathing, muscle tension, and other physiological changes that prepare individuals to manage the challenge. These physiological changes are very useful when we face threats associated with survival. However, this same physiological response often occurs when facing daily hassles such as psychological, emotional, social, academic, and work demands for which we do not need excess energy. When we are in a state of activation perpetually, it can have a negative impact on our physical and mental health, as well as academic performance. Improving awareness of how stress feels in the body and developing skills to manage stress are crucial for modern day college students.

    Practical Stress Management Tips

    1. Lifestyle Factors:

    a. Prioritize nutrition to fuel your body, regular exercise, and adequate sleep. These 3 pillars of well-being are essential for maintaining physical and mental health. Research studies have found higher levels of stress, frustration, anxiety, and depression in those who do not receive adequate sleep or take in important nutrients. Research also shows that 20-30 minutes of mild to moderate exercise a few times a week reduces stress.

    2. Time Management:

    a. College is more than academics; it's about personal growth and experiences. Finding a balance between work, study, and leisure is essential for a fulfilling college life. Being realistic about your goals and expectations can help with balance.

    b. Invest in a planner to keep track of assignments, exams, and deadlines.

    c. Prioritize tasks and do your best to stick to your schedule to reduce last-minute cramming and stressful deadlines.

    d. Schedule downtime to engage in activities you enjoy and that matter to you. These activities recharge your batteries and enhance your ability to study and perform well.

    e. Break larger tasks into smaller, manageable steps, making it easier to tackle them one at a time. Make a timeline for completing the smaller tasks.

    3. Social Support:

    a. Reach out to professors, academic advisors, or counseling services early and often if you're feeling overwhelmed. Faculty and advisors are invested in your success and want to help. Often these meetings can help you gain clarity and confidence and reduce excessive stress.

    b. Build a support network of friends and peers and make time for social activities. Social support helps you feel less isolated and alone.

    4. Self-Regulation Skills:

    a. Practice mindfulness techniques such as meditation or breathing exercises. These practices are strengthening and can help you stay focused and grounded.

    b. Take frequent breaks during study sessions to enhance your productivity, improve focus, and reduce stress and muscle tension.

    c. Visit the CAPS Biofeedback website to learn more about stress management techniques and resources: https://caps.byu.edu/biofeedback

    Remember that stress is a normal part of life that everyone experiences! By implementing the above strategies, you will be able to manage stress more effectively and thrive during your college journey. May you embrace this new chapter of your life with enthusiasm and take care of your physical and mental well-being.

  • We're six weeks into the semester Cougs, and if you're anything like most students on campus you've probably already had moments when it feels like everything is going wrong. Maybe you got an A- or a B (or D-!) for the first time in your life. Maybe you didn't make the music group or sports team you were hoping for. Or maybe that cute person who sits next to you in class just won't give you the time of day. Or maybe, just maybe, the Cannon Center ran out of chocolate milk (it happens!). Whatever it is, we've all had those times when it feels like we're failing at life.

    So, what can you do? Former BYU President Kevin J. Worthen shared his thoughts on what we can do in times like this in his 2015 BYU Devotional titled "Successfully Failing: Pursuing Our Quest for Perfection." We think you'll find it worth a read/listen/watch. Or two. And remember: failing at something doesn't make you a failure, it makes you a learner.

  • Self-care and self-compassion – A reminder now that you’re here

    College is an exciting time full of new experiences and challenges, but it can also be a demanding and stressful time that takes a toll on your mental health. From juggling deadlines and coursework to balancing social and extracurricular activities, it is easy to feel overwhelmed and burned out. To ensure your success while here, it is important to remember to prioritize your well-being. Two helpful skills that you can use to do so are self-care and self-compassion.

    Self-care is an essential part of maintaining your overall health. It involves prioritizing your own needs, both physical and emotional, and includes things like getting enough sleep and nutrition, exercising regularly, engaging in hobbies or creative pursuits, practicing mindfulness, seeking support when you need it, and participating in activities that bring you joy and relaxation. When you practice self-care, you can better manage stress, increase your emotional resilience, energy levels, and boost your productivity and overall feelings of happiness.

    Self-compassion is also a vital component of being mentally and emotionally fit, and research suggests that self-compassion can help to reduce feelings of anxiety, depression, increase your capacity to manage stress, improve your self-esteem, and accomplish your goals. So how can you practice self-compassion? One simple way is to start noticing when you are being self-critical or judgmental, and then try to reframe your thoughts with ones that are kinder and more supportive. Or, simply treating ourselves with the same kindness, care, and concern, we would show a close friend in need. Remember, self-compassion is about letting yourself off the hook, recognizing that you’re human, imperfect, and releasing yourself from the burden of self-criticism. When we practice self-compassion, we are better able to cope with difficult situations and bounce back from setbacks.

    Remember, self-care and self-compassion are not signs of weakness – rather, they are essential components of a healthy and fulfilling life. Consider taking time each day to identify and implement simple ways you might care for yourself and treat yourself with kindness. By doing so, you can better manage the demands of college life, and develop valuable tools that will serve you now and well beyond your college years.

  • "All or Nothing" Thinking and Other Favorite Cognitive Distortions

    As you attempt to navigate the inevitable challenges of college life, it can be easy to fall into patterns of thinking that don’t serve you well. Research has demonstrated that there is a direct link between our thinking patterns and how we feel, and paying attention to our thoughts is a crucial component of maintaining one’s mental well-being. One vital skill to develop to maintain your mental health is learning to identify and manage cognitive distortions.

    Cognitive distortions are deceptive patterns of thinking that can negatively alter our perception of reality, causing us to see things in ways that may not be accurate. These distortions often negatively skew how we view ourselves and the world around us, leading to higher levels of anxiety, poorer self-esteem, and difficulties functioning in important settings. One common example is all-or-nothing thinking, where we tend to view things in absolutes – either perfect or a complete disaster. Exams, relationships, projects – if it’s not flawless, it’s a total failure. This kind of thinking can lead to putting unrealistic pressure on ourselves and feeling down when things don’t go perfectly.

    Other cognitive distortions that can affect our mental health include catastrophizing (exaggerating the severity of negative events), filtering (focusing only on the negative and dismissing the positive), should statements (using self-critical language that puts unrealistic pressure on you), and personalization (taking responsibility for negative events that aren’t your fault).

    Fortunately, there are strategies you can use to challenge these negative thought patterns and cultivate healthier ways of thinking. One technique is mindfulness, which involves observing your thoughts and feelings without judgment or criticism. Mindfulness can help you identify cognitive distortions and replace them with more accurate, balanced thoughts. Cognitive restructuring is another approach that involves attempts to replace negative thoughts with more positive or neutral ones. For example, if you find yourself thinking "I failed " after receiving a disappointing grade on an assignment, you might reframe that thought to "I did not do as well on this assignment as I would have liked to, but I can learn from this experience and try again next time."

    Remember, cognitive distortions are common, and everyone experiences them at some point. But, by practicing mindfulness and using cognitive restructuring techniques, you can shift towards a more positive and realistic mindset, which can promote your mental health and help you to thrive during your college experience.

  • “I’m such a perfectionist!”

    This humble-brag has always been the classic response to someone asking about your weaknesses in a job interview, because people think it implies that they are a dedicated, detail-oriented worker. The problem is that there are some intense difficulties that come with perfectionism and they can really get in the way of our ability to do the things that we care about.

    Often, students who come to BYU have had incredibly high expectations for themselves (or placed on them by others) for years before they ever apply. They are constantly saying things like, “I have to get certain grades to get into good schools,” “I should be improving in my sport/music/academics/church service more than I am,” “If I keep messing up I’ll never accomplish the things that I need to,” and “I should be doing so much better than I am.” The biggest problem that comes from this is when it “works.” People achieve impressive results, they get into the schools they want to, and others praise them for all their accomplishments. However, these “benefits” are only temporary because it is impossible to be perfect, and therefore impossible to satisfy perfectionism.

    In his October 2017 General Conference talk, “Be Ye Therefore Perfect – Eventually,” Elder Jeffrey R. Holland said, “…as children of God, we should not demean or vilify ourselves, as if beating up on ourselves is somehow going to make us the person God wants us to become… That is not what the Lord wants for Primary children or anyone else who honestly sings, ‘I’m trying to be like Jesus.’”

    Sometimes it can be hard to recognize perfectionism, especially if you pay lip-service to the fact that “you know you can’t be perfect.” Here are a few examples of signs that you might be acting in a perfectionistic way: If you find yourself constantly dissatisfied with your performance in various areas of your life; can’t accept praise unless you feel you have done everything you possibly could have; never actually feel proud of your accomplishments, you just feel relieved that you got it done; and find yourself unable to start something if you aren’t confident that you will be able to do it “all the way.”

    It can be difficult to give up perfectionism, but it can be done. You could set a timer for how long you will work on a school assignment that you would typically spend a long time trying to make perfect. You might find ways to do something a little “wrong,” like sending an email with a typo in it. (I’m choosing to only proofread this newsletter article once!) You could try to remind yourself that even if you don’t get the results that you wanted, you can be proud of yourself for trying. You could even join one of our 6-week perfectionism therapy groups at CAPS next semester! (Call for more information)

    One more quote from Elder Holland: “My brothers and sisters, except for Jesus, there have been no flawless performances on this earthly journey we are pursuing, so while in mortality let’s strive for steady improvement without obsessing over what behavioral scientists call ‘toxic perfectionism.’”

    If we can allow ourselves to be imperfect, then we actually have the chance to focus on improving in ways that are reasonable and meaningful to us. If you can let go of getting a 4.0 GPA you might actually have space to enjoy your classes. If you can accept that you can’t give hours every day to your church calling, then you can figure out how to fulfill it in a way that will actually be sustainable. If you stop trying to be the perfect spouse, then maybe you can actually consider ways that you can be a great one. I hope that as you allow yourself to be proud of your imperfect self you will be able to enjoy more of the imperfect things – and people – around you.