The goal of GEMiNi is to create impactful mentorships that support the personal, professional and academic growth of students in master鈥檚 or doctoral programs. The initiative was created by Nazanin Rahnavard, a professor of electrical engineering, and developed by the College of Graduate Studies.

The idea was born from Rahnavard鈥檚 passion for mentoring the next generation of engineers, for which she鈥檚 received two prestigious university awards. Over the years, students have come to her for guidance related to academic struggles and their personal challenges, as well. She says it鈥檚 important for faculty to know how to handle these situations and to be sensitive to the difficulties graduate students may face.

鈥淢ental health is a big component, and oftentimes graduate students can suffer from depression or anxiety, and it鈥檚 important for faculty to see the signs,鈥� Rahnavard, a Graduate Studies faculty fellow, says. 鈥淚t especially affects international students because they鈥檙e away from their families and cultures. We need to be there for them as human beings, to help them navigate this challenging time in their lives.鈥�

Connecting Mentors to Mentees

The key component of the GEMiNi program is mentorship. Students who are seeking a mentor fill out a with information about the type of guidance and support they seek. Graduate students, postdoctoral scholars or faculty who wish to serve as mentors can fill out a with mentoring topics they wish to discuss and their contact information. The GEMiNi director will then match mentors and mentees based on student needs and mentor expertise.

There are three different levels to the mentorship model: Constellation, where senior-level graduate students can mentor incoming graduate students; Supernova, where postdocs can mentor graduate students; or Starlight, where faculty can mentor grad students. Rahnavard sees GEMiNi as not just a professional development tool, but an investment in people.

鈥淪trong mentorship leads to stronger students, stronger faculty and a healthier graduate community.鈥� 鈥斅� Nazanin Rahnavard, 麻豆原创 professor

鈥淪trong mentorship leads to stronger students, stronger faculty and a healthier graduate community,鈥� she says. 鈥淲hen we support our students as whole individuals, everyone benefits.鈥�

The College of Graduate Studies continues to expand its leadership in mentoring initiatives across the university, including GEMiNI and the .

Interim Dean John Weishampel emphasizes that mentorship is among the most powerful drivers of student success.

鈥淚n addition to academic guidance, it provides professional insight, encouragement, and a sense of belonging that helps students navigate challenges and thrive as scholars and leaders,鈥� Weishampel says. “These initiatives reflect our commitment to building a graduate community where mentorship is intentional and impactful and where students feel supported.”

GEMiNi鈥檚 Resource Offerings

The GEMiNi mentorship portal is now open on 聽the . GEMiNi also offers resources for both faculty and graduate students, including mental health and wellness guides, mentoring guides, and recommended readings on supervision and mentorship in higher education.

The site also includes a template for a mentorship plan that faculty can customize and use for grant proposals.

In the future, additional resources such as workshops, panel discussions and guest speakers will be offered through the GEMiNi program. However, the program requires sponsorships to fund future events and activities.

鈥淚nvesting in this mentoring program aligns with 麻豆原创鈥檚 strategic priorities for graduate student success, retention and timely degree completion, offering measurable returns for students and the university,鈥� Rahnavard says. 鈥淚 look forward to working with university leaders who share a commitment to supporting GEMiNi as a high-impact investment in graduate education.鈥�

Interested department or college administrators can reach out to her at Gradmentoring@ucf.edu for more information.

If holiday noise is causing elevated stress or feelings of loneliness, you are not alone. According to a November 2025 , nearly half of adults (48%) said they are worried about missing someone or grief, and 46% said they are worried about affording or finding holiday gifts. Nearly one in three adults is worried about dealing with challenging family dynamics (32%) or being lonely (31%).

鈥淭here is no right or wrong way to experience this time of year,鈥� says Kayla Beswick 鈥�16 鈥�18MA, a licensed counselor for , who earned her bachelor鈥檚 degree in psychology and master鈥檚 degree in marriage, couple and family therapy. 鈥�I try to encourage my clients to reflect on what the holidays are to them, not what others expect it to be.鈥�

Beswick shares these three tips for navigating the holidays:

Self-Care

• Find connection.

Connection can come in many forms. If you can鈥檛 be with loved ones this year, maybe connection looks giving back to your community or a cause that is important to you; maybe that means reconnecting with yourself and truly giving yourself the time and opportunity to do so.

While we may not be able to be physically present with loved ones, connection in other forms still counts, and we may need to adjust our expectations with what we are able to realistically do. Phone calls, writing letters or doing an activity that you would normally do together can be ways of emotionally connecting to people when they are not physically present.

Remember, you can make the holiday season be what you want it to be.

• Be curious and trust your inner voice.

Ask yourself where the stress is coming from. If it comes from an outside source, then give yourself permission to listen to what is inside, what you want to feel and what you need during this time of year.

• Be aware of roadblocks.

Sometimes it can be difficult to open up to others or be honest with ourselves. If you鈥檙e noticing this roadblock, it could be helpful to be in a space that is completely judgement free and allows for pure self-expression. Often the thought, 鈥渉ere we go again鈥� can be a sign that some additional accountability or a different way of perceiving things may be helpful. If it feels like your usual methods of coping are no longer working, you want guidance to make changes, or even just reflect, therapy would be the perfect space.

Moreover, distress is not a requirement for counseling. Therapy is for anyone who wants to improve themselves or spend time reflecting on their life experience. Being a human can be tough and beautiful at the same time, so why not understand yourself better to enhance your relationships, life goals and experience?

Mental Health Resources

If you or someone you know is experiencing a mental health crisis, call 988. Free, confidential counseling is available 24/7 for mental health struggles, emotional distress, alcohol or drug use concerns, or simply available for anyone who needs someone to talk to.

It鈥檚 important to prioritize taking care of your mental health. Take advantage of these resources at 麻豆原创 and locally to help you:

Students

• 麻豆原创 : CAPS offers a free 24/7 crisis hotline can be reached by calling 407-823-2811 and pressing 5 during the holiday campus closure. CAPS will be open and available for drop-in services starting Jan. 5, and resume its typical mental health services to students on Jan. 12.
• : TAO is a self-guided interactive program that aids with managing anxiety, depression and other concerns.
• : Togetherall is a peer-to-peer space to connect with others experiencing similar feelings in a supportive environment, with trained professionals on hand 24/7.

Faculty and Staff

• The offers a 24-hour emergency hotline and in-person, telephonic or video counseling with licensed professional counselors. It is confidential and free to all faculty and staff (excluding OPS student employees) as well as their eligible family members, including spouses, dependent children, parents and parents-in-law.

Safety

麻豆原创 police officers and dispatchers are available 24/7, even when campus is closed. Always dial 911 in an emergency. 麻豆原创PD personnel are also available at the non-emergency line at 407-823-5555. All 麻豆原创PD officers are trained in crisis intervention, equipping them to more compassionately and effectively respond to those who may be struggling.

Food Resources

is closed through Jan. 11, 2026, and will reopen Jan. 12 when classes resume for the spring semester. Care bags for 麻豆原创 students can be found at and during the closure. Additionally, the pantry has compiled a in Altamonte Springs, Maitland, Orlando and Oviedo that can offer assistance.

Free Holiday Fun

As one of the world鈥檚 premier tourist destinations, Orlando has endless entertainment options, including opportunities to get in the festive spirit without causing financial stress and maxing out your bank account.

• (downtown Orlando): Now through January 6, you can find holiday-themed light installations, a holiday market, 鈥渟now鈥� fall, Santa and Grinch sightings, musical performances, occasional free holiday movies and more.
• (downtown Orlando and home to ): Running weekly through Jan. 4, 2026, the arts center鈥檚 three-acre lawn 鈥� including Seneff Arts Plaza 鈥� will come alive with more than 80 live performances, twinkling light displays, fire pits, nightly snowfalls and family-friendly activities.
• : Experience some Disney magic without theme park costs. Disney Springs (which has free parking) boasts more than 15 elaborately themed Christmas trees inspired by Disney characters, Pixar films and theme park favorites, nightly entertainment and festive window shopping.
• : Receive free admission every Friday evening, 4鈥�8 p.m., through December, and special live musical performances during the holiday season.
• (free for 麻豆原创 students): The 麻豆原创 women’s and men’s basketball teams will host a doubleheader Dec. 20 at 2 p.m. and 5 p.m., respectively, at Addition Financial Arena. The men鈥檚 team debuts its 鈥淣auty or Knights鈥� theme, featuring a mix of mascots, specialty concession items and a limited-edition Knights or ‘Nauts Holiday T-shirt giveaway, available on a first come-first served basis, while supplies last. The day is a chance for fans to break out their Black and Gold or Canaveral Blue all at once, celebrating both 麻豆原创鈥檚 primary and alternate identities.
• (Cocoa Beach): A holiday spectacle that is uniquely Florida, Surfing Santas is an annual Cocoa Beach tradition that brings hundreds of surfers of all ages dressed up as Santa, elves, snowmen and everything else in between. This free morning event Dec. 24 is family friendly with entertainment including musical performances, Hawaiian dancers and of course, surfing Santas.

Additional Support for Students

It’s also worth noting, additional support for students is available when campus operations resume in January. serves as a vital resource for students encountering unexpected challenges that may impact their enrollment and academic success. If you are facing issues related to non-clinical mental health, basic needs, or other unforeseen circumstances, please contact Student Care Services by calling 407-823-5607, emailing聽caremanager@ucf.edu, or submitting a for yourself or a fellow Knight.

麻豆原创鈥檚 associate vice president of public safety recently announced his retirement after 11 years of service to the university and a career defined by leadership, integrity and compassion.

At a celebration held in his honor, Metzger reflected on what has mattered most throughout his decades of service.

鈥淲orking in law enforcement isn鈥檛 always easy, but it鈥檚 the relationships you build along the way that make it all worthwhile.鈥� 鈥� Carl Metzger 鈥�03MS, associate vice president of public safety

鈥淭he one thing that stands out the most is the people,鈥� he says.

Metzger began his career as a patrol officer with the Orlando Police Department, rising through the ranks to become the patrol services bureau commander. In 2014, he joined the 麻豆原创 Police Department (麻豆原创PD) as deputy chief over the operations bureau and was named chief in 2018 following Chief Emeritus Richard Beary鈥檚 retirement. In Summer 2025, Metzger stepped down as chief but continued serving as 麻豆原创鈥檚 associate vice president of public safety.

An Impactful Legacy

As chief, Metzger led 麻豆原创 through public safety responses to multiple hurricanes, managed logistics for high-profile events such as ESPN鈥檚 College GameDay and Fox鈥檚 Big Noon Kickoff, and oversaw the university鈥檚 transition into the Big 12 Conference 鈥� a shift that significantly increased the complexity of game day operations.

He also established key priorities for the department, including enhanced active threat response training and building hardening initiatives. Although 麻豆原创PD officers had already received state-mandated active threat training, Metzger pushed for more immersive, realistic preparation. Under his leadership, officers began participating in annual simulations featuring the sights, sounds and even smells of real-life crisis scenarios 鈥� an approach he says is critical for developing instinctive, second-nature responses.

Metzger further led substantial upgrades to campus security infrastructure, including the installation of additional cameras and access control systems. Today, most campus buildings can be locked down instantly at the push of a button.

At his farewell ceremony, a common theme emerged among guest speakers: Metzger led with compassion, empathy and excellence.

鈥淵ou have led with a steady hand and an open heart, always putting people first,鈥� says Student Government President and Board of Trustees member Luci Blanco at the ceremony. 鈥淵ou have modeled what it means to lead with empathy and to serve with grace, and I think that is the greatest legacy any leader can leave behind.鈥�

Recently appointed 麻豆原创 Chief of Police Robin Griffin-Kitzerow also expressed gratitude for Metzger鈥檚 mentorship and acknowledged she has big shoes to fill.

鈥淪ome shoes aren鈥檛 meant to be filled because they are as unique and special as the person who wore them,鈥� Chief Griffin-Kitzerow says. 鈥淲e can never replace you, but we鈥檒l continue on the path you set and remain grateful for the lessons that inspired our growth and helped make 麻豆原创PD a premier law enforcement agency.鈥�

A Champion for Mental Health

Beyond his operational leadership, Metzger has been a dedicated champion for mental health, consistently advocating for expanded resources to support both the community and law enforcement officers. Under his leadership, 麻豆原创PD became the first law enforcement agency in Central Florida to achieve 100% crisis intervention training for all sworn officers, ensuring they are equipped to respond to individuals experiencing mental health crises with compassion and effectiveness.

He also spearheaded suicide prevention efforts, including hosting QPR (Question, Persuade, Refer) trainings for law enforcement and the broader community. His initiatives included wearing green patches during Mental Health Awareness Month, wrapping a police cruiser in green, participating in NAMI鈥檚 annual 5K and organizing a campus walk that raised over $15,000 for suicide prevention. Metzger also served on the boards of the National Alliance on Mental Illness of Greater Orlando and Central Florida Cares.

Looking Ahead

Although his retirement closes a remarkable chapter, Metzger鈥檚 impact on 麻豆原创 and the broader community will be felt for years to come.

鈥淭hank you to my public safety family for 11 years of teamwork and service,鈥� Metzger says. 鈥淭ogether, we built what I believe is the most professional campus public safety department in the nation, with a culture of caring and excellence that is second to none.鈥�

Marcy Verduin, associate dean of students and professor of psychiatry, helped create Always Ready for the Road Ahead, a two-part mental health guidance program that she is providing to all 3,000 sworn and civilian employees of the sheriff鈥檚 office.

“The employees of the Orange County Sheriff’s Office work in challenging environments, even risking their lives, in order to make our community safe,鈥� Verduin says. 鈥淭his is a way of giving back to them as a thank you for the incredible work they do and helping them be more prepared to face the challenges inherent in their day-to-day work.”

The initiative comes after the sheriff鈥檚 office reached out to Verduin about the recent suicide of a popular lieutenant who had shown no outward signs of deteriorating mental health, followed by a second apparent suicide that led to the murder arrest of the deputy鈥檚 estranged husband.

Participation in the program is mandatory and was even attended by Sheriff John Mina.

鈥淲e want to be proactive,鈥� says Major Reginald Hosey, who leads human resources for the sheriff鈥檚 office and established the partnership. 鈥淲e want to be at our best at home, in the field, as a friend, as a spouse, as a parent.鈥�

How the Program Works

The Helping the Helpers program began when Verduin鈥檚 pastor, Rev. Keith Tower of HighPoint Church in Orlando, realized that during the COVID-19 pandemic, religious leaders were increasingly counseling members about depression, anxiety, stress and loneliness. In response, Tower helped organize the Every Nation Church Conference in 2021, which focused on addressing the emotional impact of the COVID-19 pandemic on clergy and their congregants.

Verduin spoke for two hours in front of 500 attendees. Following the conference鈥檚 success, groups worldwide invited Verduin and Tower to discuss mental health and reducing the stigma often associated with it. The sheriff鈥檚 office learned of the program and asked them to create a program tailored to law enforcement, which has now been ongoing for about six months.

Tower opens the first session with a dramatic story of his own reaction to stress, despite years of elite training. Before becoming a pastor and certified mental health counselor, the 7-foot Tower was a professional basketball player and backup to the famed Orlando Magic center Shaquille O鈥橬eal. During Tower鈥檚 playing days in Orlando, the Magic had a promotion that every fan in the arena would receive a free Big Mac if the team scored 110 points.

Tower dramatically sets up the scenario as sheriff鈥檚 deputies, evidence technicians and 911 operators listen intently.

The Magic are blowing out the opposing team, so Tower goes in for Shaq. The Magic have 108 points with just seconds left in the game. An opponent fouls Tower. All he has to do is make two free throws, and the entire stadium wins Big Macs. He makes the first shot. The crowd goes wild. Fans are chanting, 鈥淭ower, Tower.鈥� A woman screams, 鈥淢arry me, Tower!鈥� He steps to the free-throw line, focusing on the tens of thousands of free throws he鈥檚 practiced and shot during his high school, college and professional career. He misses the shot 鈥� no free Big Macs. The crowd goes silent. The game is over.

鈥淚 have made so many free throws in my life, I could make them in my sleep,鈥� Tower says. 鈥淏ut the environment changed, the scene changed, the consequences changed. And that changed everything.鈥�

While the physical threats associated with law enforcement are evident, the psychological threats may be even greater. The two counselors call it 鈥渄eath by 1,000 cuts.鈥�

Law enforcement officers respond to multiple calls each shift, with no idea what they鈥檒l face. They see people at their worst times in life. They work with so many traumatized individuals that they deteriorate. The trauma experienced by others can impact those trying to help. And the personality traits that bring many people to law enforcement 鈥� an exaggerated sense of responsibility, perfectionism, the need for control, a high need for achievement 鈥� increase their risk for conditions such as depression, anxiety and PTSD.

Verduin emphasizes that mental health ailments are not 鈥渏ust in your head,鈥� a sign of weakness, laziness or a loss of religious faith.

The brain is an organ just like the heart, kidneys and stomach, she says. All can become diseased. She shows the audience CAT scans of healthy brains compared to the brains of patients with depression. The differences are noticeable, even to those without medical training.

She explains that just like diabetes, mental health conditions are caused by a combination of genetics and environment.

鈥淵ou can鈥檛 ask your pancreas to make more insulin if you are a diabetic, as much as you can鈥檛 say 鈥榙on鈥檛 be depressed,鈥欌�� she says.

The two present strategies for strengthening coping skills include establishing personal boundaries, practicing intentional gratitude and sharing experiences with others.

Start 鈥渞idiculously small,鈥� with improving your mental and physical resilience, Verduin says. Say you鈥檒l walk to the end of the block or the mailbox each day. Soon you鈥檒l be walking more.

During the sessions, sheriff鈥檚 employees engage in active learning. For example, they pair up with the person sitting next to them to choose three new strengthening strategies to 鈥渢ry out鈥� over the next 30 days, and make a specific plan to check in with each other on their progress the following month.

The goal of the program, Verduin and Tower say, is to help law enforcement personnel understand that mental and emotional health challenges can arise when coping skills are overwhelmed, and to prepare them with strategies for dealing with the realities of their job.

Sheriff Mina applauds their work.

鈥淭here is nothing more important to me than the physical and emotional well-being of our Orange County Sheriff鈥檚 Office family,鈥� he says. 鈥淭hrough our partnership with the 麻豆原创 School of Medicine, the Always Ready for the Road Ahead program has provided invaluable training and tools to our personnel so that they can be resilient and prepared, both personally and professionally.鈥�

As the devastating flash floods that struck Central Texas on July 4, continue to impact communities across the state, first responders remain on the front lines, navigating both physical danger and the mental stress these disasters leave behind. For many, the emotional strain of responding to large-scale crises is made even heavier when children are among the victims.

, executive director of and trustee chair and Pegasus Professor of psychology and medical education, knows this burden well. 麻豆原创 RESTORES provides clinical treatment services to first responders, front-line medical personnel, military veterans, active-duty military personnel, and survivors of mass violence and natural disasters. Since the program鈥檚 founding in 2011, Beidel and her team have treated 1,300 first responders through its innovative program, which includes elements of virtual reality. 麻豆原创 RESTORES鈥� treatment success rates far exceed the national average, with 76% of first responders no longer meeting post-traumatic stress disorder (PTSD) diagnostic criteria after three weeks of treatment.

The 麻豆原创 RESTORES team has responded to the scenes of many disasters, including the Pulse nightclub shooting, Surfside condo collapse, Marjory Stoneman Douglas High School shooting and many hurricanes.

Below are a few of Beidel鈥檚 insights regarding first responders helping with the Texas floods.

Having so many children as victims can have an 鈥渆specially profound鈥� psychological impact.

The most common reason first responders seek help from 麻豆原创 RESTORES is trauma involving the deaths of children. Pediatric fatalities leave a lasting emotional imprint, more than almost any other type of event. When multiple children are injured or killed in a single incident, that emotional burden becomes even more overwhelming.

Trauma can hit even harder for first responders who are parents of young children.

We’ve heard from many firefighters and rescue personnel who鈥檝e told us that, in the moment, they suddenly saw their own child in the victim. Others have shared that in their nightmares after the event, it’s their own child they鈥檙e trying to save. As a therapist, that鈥檚 a group I would want to monitor closely and support through proactive mental health care.

First responders can experience a range of emotional and psychological reactions in the weeks and months to come.

It鈥檚 not uncommon for them to struggle with sleep, appetite or intrusive thoughts about what they saw. For some, these symptoms may fade over time without the need for treatment. But for others, the distress can persist and even intensify, leading to conditions like PTSD, depression or panic attacks. When those symptoms start interfering with daily life 鈥� whether it鈥檚 difficulty focusing at work, withdrawing from family, becoming irritable or avoiding the job altogether 鈥� that鈥檚 often a sign that professional help is needed. Recovery looks different for everyone. There鈥檚 no one-size-fits-all approach to therapy. At 麻豆原创 RESTORES, we tailor treatment to each individual鈥檚 experience and needs, helping them regain control and begin to heal 鈥� both on the job and at home.

One of the most meaningful ways society can support first responders is by showing up for their loved ones.

Most people truly value the service and sacrifice of first responders, and saying 鈥渢hank you鈥� is always appreciated. But when possible, going beyond words can make an even greater impact. For instance, when responders are deployed to large-scale disasters, like the flooding in Texas, they can be away from home for weeks. That puts a real strain on the families they leave behind. Simple gestures such as offering to mow the lawn, pick up groceries or watch the kids so their partner can have a moment of rest can ease the load at home and give the responder peace of mind, knowing their family is being cared for. It鈥檚 in these everyday acts of kindness that we show real support, not just for the job they do, but for the sacrifices their whole family makes.

First responders who need assistance from 麻豆原创 RESTORES are welcome to call 407-823-3910.

Keeping 麻豆原创 a safe place to learn, live, work and play is a team effort that requires each of us to look out for ourselves and one another. Visit 鈥� website to learn about signs of distress.

If you are experiencing mental health crisis and need immediate help, always call 911. The National Suicide Hotline is also available 24/7/365 by dialing 988.

For Students

provides crisis-intervention services and comprehensive psychological services for students by appointment, walk-in or 24/7 hotline. CAPS can be reached by calling 407-823-2811. For after-hours services, call 407-823-2811 and press 5 to be connected to a licensed therapist.

麻豆原创 Student Care Services is the umbrella for student-related care resources and a great place to start if you are not sure where to go for help. Visit for resources and support with academics, finances or personal wellbeing. Free services and information are available for academic distress, homelessness, mental health concerns, financial challenges and more. E-mail ucfcares@ucf.edu or call 407-823-5607.

For Faculty and Staff

The , provided by Health Advocate, is a university-funded benefit that offers the support and resources you need to address any personal challenges and/or concerns that may affect your personal well-being and/or work performance. It is confidential and free to all faculty and staff (excluding OPS student employees) as well as their eligible family members, including spouses, dependent children, parents and parents-in-law. Health Advocate can be reached by calling their toll-free number at 877-240-6863 or by visiting their website at .

For Everyone

offers free, confidential advocacy and support to any student or employee who has been impacted by crime, violence or abuse. Specialists will explain options, make connections to appropriate campus and community resources, and provide other assistance. Reach a victim specialist 24/7 by calling 407-823-1200 or texting 407-823-6868 to discuss what you are experiencing.

When news of COVID-19 started spreading more rapidly and locally earlier this year, Shainna Ali 鈥�10 鈥�12MA 鈥�16PhD dealt with her own stressors before realizing that she probably wasn鈥檛 alone in feeling uncertain about the virus. As a mental health professional, she wondered what other people would be experiencing.

鈥淣ot everyone may end up being infected with COVID-19, but everyone will experience some level of a mental health effect from coronavirus,鈥� says Ali, a mental health counselor, educator and advocate, who has a master鈥檚 degree in clinical mental health counseling and doctorate in education with a specialization in counselor education. 鈥淥ur response to stress is quite normal, but how we choose to cope with stress, that鈥檚 the key to mental health.鈥�

Culturally and societally, people don鈥檛 often receive training in mental wellness, says Ali. Acknowledging symptoms and learning coping techniques aren鈥檛 typically taught in school, nor are some parents comfortable with broaching this subject with their children.

鈥淲e all experience stress, and everybody has had an increase of stress at some level as a byproduct of the pandemic,鈥� Ali says. 鈥淎s unpleasant as that may feel, as uncomfortable as it may be in the body, it may be a big adjustment, but if you step back and think about it, it makes a lot of sense. We鈥檙e experiencing a global pandemic. When you think about the gravity of that, the stress makes sense. Your body is reacting appropriately.鈥�

When Ali realized the mental health consequences a global pandemic would have, she started thinking about countering the effects

鈥淚f the average person isn鈥檛 in counseling or is unable to seek counseling, how are they going to know that it鈥檚 absolutely normal to be experiencing stress from coronavirus?鈥� asks Ali, who received 麻豆原创鈥檚 30 Under 30 award last year. She actively blogs for Psychology Today, and recent topics have centered around coronavirus, but she wanted to do something more.

She reached out to two fellow 麻豆原创 alumni and mental health professionals in the Orlando area, and the group created a free webinar called 鈥淐oping with COVID-19 Stress.鈥� The lesson addresses the stress that this pandemic has likely created for individuals.

Candice Conroy聽鈥�08BA 鈥�13MA explains that the goal of the webinar was to 鈥渘ormalize the emotional responses coming up as a result of the stress related to COVID-19.鈥� The video also provides a few coping techniques, such as a breathing exercise.

鈥淢any people aren鈥檛 taught how to label their emotions or techniques for how they can respond to these feelings when they come up. Many don鈥檛 realize that emotions, such as uncertainty, are a normal emotional response in a situation that鈥檚 full of unanswered questions,鈥� says Conroy, a licensed mental health counselor who practices in Baldwin Park.

Sanya Matani 鈥�10BA 鈥�13MA, the third alumni in the group of counselors, has been creating a weekly vlog since COVID-19 started to explore destigmatizing mental health conversations. She joined the group because she had been searching for a way to talk about the topics of collective grief and trauma as well as normalizing and validating emotions in a way that was safe and appropriate.

鈥淎s therapists, we鈥檙e often expected to have the answers and create the environment for our clients鈥� healing, and very early on, some of us understood that COVID-19 was going to be something that would have a very significant impact,鈥� says Matani, a licensed mental health counselor who has a private practice in Winter Park.

The group says it鈥檚 important to remember that the mental health profession exists for a reason. For individuals who already had mental health problems and have experienced an exacerbation of those issues due to the pandemic, Ali encourages them to seek professional help.

鈥淲e created this lesson to try to give back to the community,鈥� Ali says. 鈥淚t is a unique way that we were able to use our education, training and experience to help other people find their power.鈥�

But after three months of physical distancing due to COVID-19, many of us have been left wondering, what do we do now? Where do we go 鈥� literally and figuratively 鈥� from here?

鈥淚t鈥檚 important we balance the need to get back to some kind of normal life and keep the economy healthy with keeping everyone as safe as possible,鈥� says Deborah German, vice president for health affairs and founding dean of the 麻豆原创 College of Medicine. 鈥淐OVID-19 hasn鈥檛 gone away. It鈥檚 still out there so we need to be smart.鈥�

Katherine Daly, a licensed psychologist with more than a decade of counseling experience who serves as the director of Counseling & Wellness Services at the 麻豆原创 College of Medicine, offers some suggestions for navigating life again.

鈥淚t probably would not be healthy to abruptly rush back into our pre-COVID life expecting it to look like the way it did,鈥� says Daly.

In addition to adhering to the CDC鈥檚 recommended guidelines for venturing out in public, which includes wearing a mask and physical distancing, Daly also recommends doing self-assessments of your comfort level.

鈥淚 try to continually assess how does it feel going out?鈥� she says. 鈥淚f it feels stressful, then my world doesn鈥檛 need to be so big right now. My world can include those who make me feel safe and grounded.鈥�

鈥淚 try to continually assess how does it feel going out? If it feels stressful, then my world doesn鈥檛 need to be so big right now.鈥�

She also recommends having open and honest conversations with friends and family members to establish boundaries you feel comfortable with.

鈥淢ake it focused on how you鈥檙e feeling and your vulnerability and what you need,鈥� she says. 鈥淚n my case, I am more cautious because I have some conditions that put me a higher risk. I鈥檝e had friends who are much more comfortable going to restaurants or beaches, and they鈥檒l say to me, 鈥榃e want to let you know what we鈥檙e doing so you can make an informed decision on if you want to see us.鈥� They know it鈥檚 not about being judged. It鈥檚 about people who care about each other feeling safe enough to communicate vulnerability.鈥�

Daly says having a routine can help you regain a sense of control. Prioritizing sleep, nutrition and exercise should remain part of your daily life regardless if you鈥檙e still working remotely or returning to the office.

As more of us start to return to on-site work spaces, she stresses that having realistic expectations about your work routine will help you readjust.

鈥淵ou may be used to rushing in and immediately hit the ground running and have a really productive work day,鈥� she says. 鈥淏ut the first week back, you might need to ease in. You鈥檙e going to re-establish setting up your office, what it feels like to interact with your colleagues wearing a mask.

鈥淚 would encourage people not to expect too much of themselves and to allow themselves to readjust and re-establish those work routines so that work does feel safe again, and so people can establish some new boundaries of how to be healthy both mentally and physically in the workplace.鈥�

German emphasizes that staying safe in the era of COVID-19 comes down to dedicating yourself to do five simple things: Wear a mask anytime you leave home. Keep a safe distance between yourself and others. Wash or sanitize your hands frequently. Don鈥檛 touch your face. Stay home when you鈥檙e sick.

鈥淲e all have to do these things,鈥� she says. 鈥淚f only 50 percent of us take these precautions, the virus will continue to spread. We have to approach this as a team sport. By taking precautions, you protect yourself, your family, your friends and your community.鈥�

鈥淲e will re-establish a sense of normalcy 鈥� it鈥檚 what we do as humans,鈥� Daly says. 鈥淲e鈥檙e highly resilient. We鈥檝e seen our ancestors do that through various struggles throughout time whether its war or natural disasters.鈥�

But Daly also says that it鈥檚 important to evaluate some aspects of our former daily lives that might not need to be part of our future.

鈥淭he impact that all of this has had on the environment 鈥� did we need to be in the office every day? Did we need to be driving cars every day? Did we need to be heating and cooling all of those buildings every day?鈥� she says. 鈥淢aybe those aren鈥檛 things we need to rush back to. But there are certainly aspects of human connection that I think all of us are missing that we will probably embrace more dearly after this.鈥�

鈥淪tay calm. Stay grounded. Do your best to stay well.鈥�

Daly says it鈥檚 possible we may experience a year or two of residual stress from this pandemic. One thing that cannot be emphasized enough is protecting your mental health.

She suggests the websites Calm and Headspace for meditation and mindfulness exercises. Therapeutic literature, such as The Relaxation & Stress Workbook, can also be helpful.

For faculty and staff at 麻豆原创, she encourages them to take advantage of the , which offers counseling sessions for free.

鈥淪tay calm. Stay grounded. Do your best to stay well,鈥� Daly says.

But this year is different.

May is Mental Health Awareness Month and during this unprecedented time we should all take assessment of our mental well-being and that of those close to us.

Living through a crisis such as the COVID-19 pandemic with so many uncertainties, people may unknowingly suffer trauma, mental anguish and heightened stress levels. In addition to the unknown physical effects this virus has on the human body, there could be lasting mental effects, as well.

At any given time these effects may arise, especially now that our country has been practicing social distancing, self-quarantining and abiding by shelter-in-place measures. With ever-changing health guidelines, alarming statistics, financial stressors and self-isolation measures, some people will encounter some form of emotional and mental distress or breakdown.

Everyone can use some practical tools that can be used to improve mental health and increase resiliency no matter the situation one may be facing.

With all these stressors, everyone can use some practical tools that can be used to improve mental health and increase resiliency no matter the situation one may be facing. In the midst of a pandemic, these tools may prove more useful than ever, even if simply to assess how you feel or to monitor those closest to you that may show signs of struggle.

For some with serious mental illness it鈥檚 imperative to seek assistance or continue to monitor their current state of well-being. More prone to chronic diseases, these individuals cannot risk further physical distress in light of the virus lurking among us.

We are also reminded that depression, a mental health condition, is on the rise and affects many no matter the age or social status. During times of uncertainty, these conditions can lead to increased rates of suicide and feelings of despair.

As a sad reminder, a doctor responsible for the care of many coronavirus patients recently died by suicide. Having no known history of mental illness, she undoubtedly was under mental strain of being on the pandemic鈥檚 front line. I鈥檓 not saying that all front-line professionals are depressed or in some way mentally distressed or that all essential workers are in mental distress, but that everyone handles tragedy differently. Triggers for one may not be the same for another individual but this type of ordeal could certainly be the catalyst for some.

For individuals medically diagnosed as mentally ill 鈥� including children 鈥� it鈥檚 imperative that we stay observant to ensure those who need help will get it. Now more than ever, we should all be vigilant for symptoms of distress and doing all that we can to help save a life.

Mental Health Awareness Month is more essential than ever 鈥� and right on time this year. Organized annually, the event brings awareness to those living with mental illness or without. Mental Health Awareness Month is designed to help us recognize signs of distress, start those awkward conversations, and identify the appropriate professionals and resources to assist those who may be experiencing signs and symptoms. It also helps bring attention to suicide, which is often precipitated by mental illness. In addition, the month strives to remove the stigma and negative connotation associated with mental illness, which often prevents people in need from pursuing support and treatment.

With so many uncertainties these days we are all subject to physical and emotional stressors, which could lead to mental instability. Being cognizant of potential triggers and having resources and support available will help us all stay strong, healthy and resilient.

To those not feeling your best emotionally or mentally, there is no shame in seeking support.

To all essential workers and healthcare professionals, thank you for your dedication and service.

And to each and every one, stay safe and be well. We are all in this together 鈥� and brighter days are ahead.

Syretta Spears is assistant director of the 麻豆原创 Simulation, Technology, Innovation and Modeling Center in the College of Nursing. She can be reached at Syretta.Spears@ucf.edu.

The聽麻豆原创 Forum聽is a weekly series of opinion columns from faculty, staff and students who serve on a panel for a year. A new column is posted each Wednesday on 麻豆原创 Today and then broadcast on W麻豆原创-FM (89.9) between 7:50 and 8 a.m. Sunday. Opinions expressed are those of the columnists, and are not necessarily shared by the 麻豆原创.

The topic of mental health and mental-health issues was never something my family or friends talked about when I was growing up.

When I was in middle and high school, the term mental health was only brought up when we were learning about someone involuntarily committed through the Baker Act or someone who was acting 鈥渃razy鈥濃�� and other people would just jump to the conclusion that the person had a mental illness. It was as if the terms mental health and mental illness had a negative connotation. It wasn鈥檛 until I entered college that I realized there is more to mental health.

In today鈥檚 society, this topic seems to be brought up more and more through the news, social media, on the radio, and even in the workplace. Many celebrities have been coming out and speaking about their mental-health issues in hopes that it raises awareness to the fact that they are indeed human and that this is something most people go through. Even though we (sometimes) seem to be evolving as a society, it feels like there is still a stigma around mental-health issues.

I never understood why it was so hard for people to talk about mental-health issues until I started to experience it myself.

I never understood why it was so hard for people to talk about mental-health issues until I started to experience it myself.

In the past two years, my body has been acting crazy in many ways completely out of the blue. I didn鈥檛 understand what was going on at first and had a slight feeling that it had to do with anxiety. I never experienced anxiety to the point where I felt like I was going to pass out, so I wanted to make sure it wasn鈥檛 anything related to my physical health. I decided to reach out to my doctor for some guidance.

After lots of blood work, tests to check my glucose, and being on a heart monitor for a month, I learned I am physically healthier than ever!

But why was I having these completely random episodes where I felt like I was suddenly going to pass out? I became depressed and felt like I was falling in a hole because I wasn鈥檛 getting any answers. My doctor realized I wasn鈥檛 happy when he gave me my tests results, even though everything would come out normal, because he knew I wanted to figure out what was going on with my body.

That was when he suggested I speak with a psychologist.

I was nervous with the thought of seeing a psychologist. Again, when I growing up, I was told that there was a negative connotation with seeing a psychologist and going to therapy sessions.

When I went into the session, my hands were sweaty, my heart was racing, and I didn鈥檛 know what to expect. At the end of the session, I learned that everything I was experiencing was called panic disorder, a condition in which out of the blue my body goes into full panic mode and I feel like I am going to suddenly pass out. This episode typically lasts 15 to 20 minutes and then it goes away.

For once, I felt a sigh of relief because I finally received the answers I had been waiting for for months. However, learning that I was diagnosed with a mental-health issue such as panic disorder, made me finally understand, after all these years, why it鈥檚 a difficult topic to talk about. I felt embarrassed and frustrated that I was going through this and it was very difficult to talk to those close to me about it. I felt like they didn鈥檛 believe me or were coming up with excuses as to why I was feeling the way I was.

In this whole process I learned that I am just like other humans, and everyone experiences mental health issues, if even in different ways.

I learned that I should not be embarrassed to talk about my condition, because when I talk about it, I always learn that someone else is experiencing, or has experienced, mental-health issues in a similar way.

It is important for people to not be ashamed or embarrassed to seek help from a psychologist or a mental-health counselor.

I have learned different ways to cope with my anxiety and panic attacks in ways I never knew before. I feel stronger and comfortable to talk about my issues with my colleagues and those close to me.

And as I said, now I feel that I can conquer anything.

Katherine Torres is the facilities scheduler at the 麻豆原创鈥檚 Recreation and Wellness Center. She can be reached at Katherine.Torres@ucf.edu.

The 麻豆原创 Forum is a weekly series of opinion columns presented by 麻豆原创 Communications & Marketing. A new column is posted each Wednesday at http://today.ucf.edu and then broadcast between 7:50 and 8 a.m. Sunday on W麻豆原创-FM (89.9). The columns are the opinions of the writers, who serve on the 麻豆原创 Forum panel of faculty members, staffers and students for a year.