“There’s certainly a sharp increase in walk-ins this time of year,” Hofmann says gently on a busy Monday afternoon.

To someone as positive as Hofmann, the traffic at CAPS is a reason to be encouraged. It means students are opening up about what they perceive as a crisis. The counselors listen. And they listen. Only when there’s a long pause will they offer the following valuable tips.

(Here’s a bonus tip: Save these because you don’t have to be a student at the end of a semester to benefit from them. They might even change your life.)

1. Move.
   It’s impossible to be relaxed and stressed at the same time. So one of the best things to do is to fatigue your body. Take a walk. Ride your bike. Work out. It will physically relieve your stress and, in recovery, replace it with relaxation.

2. Eat colorful foods.
   This does not mean pizza, gummy bears and 5-Hour Energy. Carrots and kale and fruits are examples of foods that are dense in nutrients. They actually help you focus properly. Junk foods only speed up a downward spiral.

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3. Write down your to-do’s.
   A big factor with anxiety is the feeling “I’m going to forget to do something.” Putting it on paper is therapeutic. It eases your mind because you’re ensuring that you won’t forget, which allows you to relax. You’ll sleep better, too.

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4. Speaking of sleep …
   It’s common for students to try and function on minimal sleep. This is one of the worst things you can do. Lack of sleep means everything else on this list suffers — exercise, nutrition, positive thinking, all of it falls apart. However, if you quiet your mind and commit to rest, you’ll be less prone to emotional swings.

5. Be creative.
   We all have an artistic side — it’s literally the right side of your brain. Sing. Dance. Paint. Play an instrument. Doing anything creative will mentally give a break to the analytical side of your brain — the left side. It needs rest, just like the rest of you does.

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6. Control your thoughts.
   It’s easy for your thoughts to take over your mind. Fortunately, it isn’t as difficult as you think to take back control. You have to intentionally eliminate negative thoughts. Say “stop” to yourself, out loud, as many times as necessary. Replace those thoughts by purposefully thinking of what you’re grateful for — little things like comfortable shoes and butterflies to the bigger picture like a beautiful sunset and friends and family. You can also try prayer and meditation and calming music, which push negativity aside.

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7. Get organized.
   By uncluttering your room and your head, you can think more clearly. Do not look at all of your responsibilities en masse. Take that to-do list you wrote down and complete tasks one bite at a time. The smaller the bites, the easier it will be to manage your entire plate.

8. Connect with a friend or family member or a group.
   It’s best to disconnect from social media and the inherent pressures that come with it, like the fear of missing out (FOMO). Instead, fully connect with people you can laugh with and who will share encouragement. We’re all wired for relationships, which are among the best antidotes to stress.

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9. Spend time with an animal.
   There’s a reason why Paws-a-Tively Stress Free and Purrfectly Stress Free (hosted by CAPS at their office on campus) are such popular events. Dogs and cats are happy — and the mood is contagious.

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10. Communicate your concerns.
    Be proactive when you feel stressed or, worse, at a dead end. Explain your situation. Ask what your professor suggests you do. He or she might appreciate you being honest and initiating the conversation. You never know what might result from it.

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Above all, consider talking with a professional. Just make a call to CAPS. There’s even an after-hour crisis hotline. Call 407-823-2811 and press “5” or visitĚý.

Always remember this: if you feel anxiety in any way, you’re not alone.

When Hurricane Joaquin completely wrecked several islands in the southern Bahamas, volunteers jumped into action and traveled to the hardest-hit areas. One of those heroic volunteers was a UCF Knight – Tamalia Hanchell.

As residents became angry and stressed over the lack of basic supplies, Hanchell, a psychologist in the Office of Counseling and Psychological Services, was there to provide emotional support, psychological first aid and resources related to coping after a natural disaster, and how to gain support after such a trauma.

Reflecting on her visit, Hanchell stated, “No amount of pictures or videos could have adequately described or prepared me for what I saw in the southern islands of the Bahamas post Hurricane Joaquin.”

Over the two days, Hanchell met and debriefed 20 people individually, in groups, and with their family members from Crooked Island, Long Island and Acklins. Each survivor willingly shared their stories of their experiences from the devastating hurricane. She encouraged them to continue to reach out for resources. It will take time to rebuild what Joaquin destroyed, as well as to heal the emotional trauma residents suffered.

“One of the values molded into me by my family, my faith and the Bahamian culture is the personal responsibility to help others in need,” said Hanchell. “This value is an essential part of the very fabric of my being, which ultimately led me to the field of psychology. It has created an intense urgency to return to my beloved country to offer assistance and give back.”

Hanchell thanks KarenĚýHofmann and Chris Hanes,ĚýherĚýsupervisors from the Office of Counseling and Psychological Services,Ěýfor their support.

“Relationship violence is an issue relevant to ourselves, our families and friends, and our community,” said Tee Rogers, coordinator of UCF’s United Way Campaign. “It is crucial to the health of our university and community to have intentional conversations and to support solution-focused community resources.”

According to a survey by the National Center for Injury Prevention and Control, one in four women and one in seven men have been the victims of physical violence by an intimate partner.

Moderated by Karen Hofmann, director of UCF Counseling and Psychological Services, the expert panelists addressed questions from their unique perspectives. The panel included Michael Freeman, counselor and professor; Adam Pritchard, professor of sociology; Bibi Brown, crisis specialist with United Way 2-1-1; Katelyn Busowski, domestic-violence survivor, advocate and UCF student; and Christine Mouton, director of UCF Victim Services.

In addition to the panel discussion, Heart of Florida United Way, UCF CARES, UCF Victim Services, domestic-violence survivor and author Debra Perleberg, Harbor House of Central Florida, Help Now of Osceola, and SafeHouse of Seminole provided resources to prevent domestic violence.

Additional events are planned for Domestic Violence Awareness Month. Students, faculty and staff are invited to participate in the Clothesline Project, a national effort to give survivors of domestic abuse an opportunity to speak out against domestic violence by decorating a T-shirt. T-shirts are free and can be decorated from 10 a.m. to 2 p.m. Wednesdays during campus Market Day. The shirts will be hung inside the Student Union throughout October.

If you have been involved in intimate-partner violence and would like to speak with an advocate, you can reach one 24/7 by calling 407-823-1200. For ongoing counseling and support, contact UCF’s Counseling and Psychological Services at 407-823-2811.

During October, UCF’s United Way Campaign raises funds for health and human service programs that provide critical care and assistance.

The training program is under the direction of Karen Hofmann, who also is an associate director at the Counseling Center. The training program began in 2006 and graduates two doctoral students each year. A third intern will be added this fall.

The program also has an interdisciplinary pre-master’s internship for students completing their master’s degrees in mental health counseling, social work or clinical psychology.

The UCF master’s internship began in 1998 and has graduated 63 students.

Being accreditation by the APA means the center can attract high-quality staff and pre-doctoral interns from top graduate schools to provide exceptional mental-health care to UCF students.

The American Psychological Association’s Commission on Accreditation was established to evaluate doctoral internships in professional psychology to stay in accordance with criteria and procedures for excellence in training.