102120 The Daily Beacon

Volume 139, Issue 9 Wednesday, Volume 139, October Issue 9 21, 2020 Wednesday, October 21, 2020 utdailybeacon.com @utkdailybeacon utdailybeacon.com @utkdailybeacon

Mental Health in the Time of COVID-19

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OPINIONS

The 2020 The Daily Daily Beacon Beacon •• Wednesday, Wednesday, October 14, 2020 Wednesday,October October21, 7, 2020

DAILY BEACON STAFF AND POLICY INFORMATION

TRIGGER WARNING: This issue contains discussion of suicide, domestic violence and sexual assault.

Letter from the Editor: Opening up the discussion around mental health

EDITORIAL EDITOR-IN-CHIEF: Alexandra DeMarco MANAGING EDITOR: Calista Boyd COPY CHIEF: Allie Justis CAMPUS NEWS EDITOR: Sarah Rainey CITY NEWS EDITOR: Jake Yoder SPORTS EDITORS: Ryan Schumpert, Ryan Crews DIGITAL PRODUCER: Austin Orr OPINIONS EDITOR: Elijah Hunt PHOTO EDITORS: Sydney Goodsell PAGE DESIGNERS: Hannah Cunningham, Claudia

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Right now, the world is facing extremely difficult circumstances, and we as college students are no exception. We are in a unique position, in which the rest of our lives have not begun yet, but are instead being halted. Underclassmen are missing out on the experience of first arriving to a packed campus, dotted with thousands of new friends adorned in orange. Those of us nearing graduation are likely worried about finding a job.

College students are one of the demographics with the highest rates of mental illness and suicide, and understandably, these present extenuating circumstances have taken a toll on students’ mental health. It is extremely difficult to complete school every day when there is no end in sight to a virus that is dominating our lives, especially when the prospects of finding a well-paying job after graduation are not high. Workers in all fields across the world are facing the same conundrum: how can I go about my normal life when something larger than all of us and extremely dangerous is at play?

The social isolation has also played a significant role in harming students’ mental health. As social creatures, us humans need interaction with others;

social organization was essential to the first civilizations and remains essential to this day. We’ve found creative ways to supplement that interaction, yes, but nothing can quite make up for all the acquaintances we no longer pass around campus and all of the friends we might have made this year.

Well, it won’t last forever. It may feel like there is no end in sight, but this isn’t true. Vaccines are in development, and scientists are working at an unprecedented rate to release said vaccines to the public; American states have already been tasked with the role of creating a vaccine distribution plan.

Just like the Spanish flu pandemic of 1918 eventually ceased, so too will COVID-19.

That being said, it is more important now than ever to pay attention to mental health — your own and that of those around you — as well as open up the discussion around mental health, a topic that remains stigmatized despite it being an integral part of life. If you are struggling with your mental health, don’t be afraid to get in contact with your professors and explain the situation — remembering, of course, to approach this in a kind way, as professors haven’t had it easy recently either. Mental health is no different from physical health in the sense that it can affect your day-to-day life, and struggling with mental health is always a valid reason to step away from a project or take some time to yourself.

Similarly, it is just as important to seek professional help for mental health as it is to seek professional help for other physical ailments. Therapy is an extremely beneficial tool in addressing mental illness and has shown to be as effective as medicine designed to improve mental health, such as selective serotonin reuptake inhibitors — although these medicines are also very valuable in regulating and treating mental illnesses. Therapy provides you

with tools to address mental health struggles and understand what factors into a mental illness, such as past trauma.

If you are struggling, don’t be afraid to reach out to a therapist, psychologist or psychiatrist. Oftentimes, the first step — making that initial phone call or writing that email — can be the hardest, but the rewards can be bountiful. The UT Counseling Center and Psychological Clinic are great resources to start with. They can be reached at 865-974-2196 and 865-974-2161, respectively.

Additionally, keep an eye out on your friends.

Right now, with our limited contact, it can be hard to know when someone is experiencing a decline in their mental health. Taking the time to just shoot someone a quick text and get the conversation going can be a fantastic way to show a friend who’s struggling that you are there to support them and listen when they are having a difficult time.

If you have a friend who is depressed or suicidal, don’t hesitate to connect them with the appropriate resources necessary to help them recover. Remember that talking with a person who is contemplating suicide about their struggles does not increase the risk that they will complete suicide. The Counseling Center has a 24/7 hotline available at (865) 974HELP, and students who are concerned for the immediate safety of themselves or another should call 911.

Above all, let’s be here for each other during this difficult time. Community looks different this year, but there are still opportunities to find it in unusual places.

Opinion: Checking in with your friends could make a difference ELI HUNT Opinions Editor Undoubtedly, it is a common sight for mental health struggles to become more apparent during a time like this, amidst a global pandemic and a semester of classes both online and scattered across an empty campus.

While the pandemic may have a majority of us isolated from the ones we routinely saw or were together with prior to March, there are still so many ways to communicate with our friends.

Staying in touch with a friend or simply checking up on them during this chaotic time is just one of many ways that we can ensure that our friends and loved ones are doing alright.

During this period of pandemic-based life specifically, a lot of people have had complex mental illnesses or issues surface because of the stress and anxiety-inducing environment that comes from COVID-19 and being a college student. To help yourself or any of those around you who may

be struggling, you can start by simply reaching out.

Talking about the stresses of pandemic life and venting with a trustworthy person are simple ways to let off some of the steam of life today. The most important thing right now is to make sure that you are aware of your own feelings and the behavior of the ones you love, while also maintaining open communication when you can.

When checking in on a friend you believe may be struggling with mental health issues, it’s important to understand how to communicate with them. Abrasively addressing someone’s introverted behavior through a text of “Hey what’s wrong? You have been acting different,” can, a lot of the time, lead to more harm than what is intended.

Start conversations by empathizing with your loved ones and think about what factors may be contributing to their behaviors right now. Reach out to your friends in a way that checks on their current state while also still maintaining a sense

of normality in your conversations.

Some of the most common signs of someone struggling with mental health include selfisolation, distancing from those around them, a severe lack in communication or a sudden change in diet and physical appearance. Keep an eye on what your friend may be doing on social media or what they may be saying in their conversations with you. Remembering to stay empathetic and wholeheartedly listening to those around you during this time are just a few of the ways that you can check in on a struggling friend.

There are also a number of ways that you as an individual can be better for yourself and for those around you regarding your mental health.

Being more engaged with your feelings and listening to how you respond to various events can really help with understanding your mental health more. By journaling, talking or engaging with your own mental health, you can be a safe place for those around you that may be struggling too.

SPORTS

Wednesday, October 21, 2020 • The Daily Beacon

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Pruitt emphasizes importance of mental health during COVID-19 JEFFREY RUSSELL Staff Writer

As Jeremy Pruitt and Tennessee continue their trek through the college football season, their opponents on the field aren’t the only thing they’re defending against.

One of the social side effects of the COVID-19 pandemic is the negative effect quarantining and constant vigilance can have on people’s mental health. Coach Jeremy Pruitt has seen it affect not only the University of Tennessee’s student body but his football players also.

“To me, there’s a big part of all of this that I’ve been very concerned about with all of our players and all of our young people, is mental health,” Pruitt said. “I can’t imagine being a child from five or six to age 25 or 30 that they feel like their youth is being taken away, the things that they’re used to doing.”

In the offseason, players had to fight through COVID-19 testing three times a week and quarantine at times due to contract tracing within the team. These issues compounded with student athletes’ everyday lives can become real burdens and weigh on a person mentally.

After the Vols’ win to open the season against South Carolina, Pruitt spoke about how proud he was of his players — players across the country and UT — for how they’ve handled the new hurdles presented by the pandemic.

“It’s a shame right now what all these young men are going through, that there had to be a winner, ” Pruitt said after the South Carolina game. “I think for some of these guys, just getting out there was a win. I’m proud of our players, I’m proud of our staff and everyone in the organization. When you start thinking about all these young men at every college have done since March, they go home, some of them were called back in June, some of them were called back in July depending on the university. Maybe some of them were called back in August, but when they came back they were facing something we knew nothing about.”

“The courage that it took for these young men to come back, not knowing what tomorrow holds,” Pruitt said. “The faith that they’ve had in the institution that they represent. When you look at the social injustice across our country, to see the courage that players on our team and players on other teams have had, it’s inspiring to me. This generation of young men and women that are really fighting the fight. It’s encouraging for the future of our country and I can’t say how proud of them I am.”

Mental health has been a very open topic of discussion inside the football complex and Pruitt has made it a point of emphasis to let his players know that he’s there for them.

Redshirt senior Brandon Johnson gave an insight into what some of those conversations have looked like and how they’re addressing mental health concerns.

“Coach Pruitt definitely has hit on mental health, especially with what’s going on right now,” Johnson said. “There’s a lot going on

in our country right now with COVID-19 and social injustice issues. He’s told us often that he’s available to us. If we need anything, if we feel like things aren’t right mentally, we have an outlet and we have people to go to and talk to. Coach Pruitt has definitely made an emphasis. He let us know that he’s here for us.”

out so he just makes it clear that we do have resources,” senior defensive lineman Matthew Butler said. “We do have him and we do have our position coaches to where if anything were to transpire as far as our mental health individually, like I said we do have those resources and do have that ability to speak out to somebody that we trust and get the help, whether it be a little bit of help or a lot of help, that one may need.”

Vol football players have to go to great lengths to remain eligible this season with multiple COVID-19 tests a week along with many players staying in their dorm rooms for extra precaution so they can play football on Saturdays.

Jeremy Pruitt File / The Daily Beacon If players are struggling, they can also reach out to their position coaches who they mightfeel more comfortable with to figure out a way to help and remedy the situation.

Mental health is an open topic and one that coaches are stressing players should feel comfortable talking about in whatever manner they see fit.

“You look at these young men right now, they’re having to take three tests a week,” Pruitt said.“When you witness it, they’re taking it with a lot of anxiety. They aren’t living the normal life that most of us did when they were in college. They sit there in their rooms, quarantining themselves so they don’t put themselves at risk. The sacrifice they’re taking, it’s really inspired me. It’s inspiring to see the courage and to see how important it is to our players. I just want to commend our players and everyone across the country that are doing this, it’s inspiring to watch.”

UPCOMING SPECIAL ISSUES 10/28 Election Guide 11/11 Basketball Preview

Jarrett Guarantano hands the ball off to Ty Chandler during the Tennessee and Kentucky game on Oct. 17. Calvin Mattheis/Pool via Knoxville News Sentinel

“[Pruitt] doesn’t want to single anybody

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SPORTS

The Daily Beacon • Wednesday, 2020 Wednesday,October October21, 7, 2020

Getting active, heading outside to help improve mental health RYAN CREWS Sports Editor

During this pandemic, many people’s lives have been flipped upside down and their mental health has suffered as a result. For some people, life is starting to return to normal, but everyone can benefit from getting outside and active. Below are some of the easy ways to get your body moving and your mind off whatever is bothering it.

Enjoy the park One of the simplest things to do is to get out and enjoy some time in one of the many parks in the Knoxville area and all through Tennessee. Taking some time to enjoy a nice stroll, bike ride or just even a jog though the fresh air can do wonders for the mind. The opportunities are varied and convenient for everyone to find somewhere that fits them. On opposing ends of campus, students can visit the University of Tennessee Gardens next to the Agriculture campus or the Second Creek Greenway, which leads to World’s Fair Park, tucked behind Neyland Stadium.

Elsewhere in Knoxville, one can take in

Forks of the River, as well as Fort Dickerson and Adair Parks. Nearby, of course, is the Great Smoky Mountains National Park with many acres of open forest within its boundaries. And since many students are taking classes virtually this semester, Nashville and Chattanooga also have their fair share of options, including the battlefields around the Scenic City and Warner Parks in the mid-state.

Golf While golf has had the reputation of being elitist and inaccessible, it is surprisingly easy and affordable to join and is a great way to get out into the fresh air with some friends. During the pandemic, golf has been booming with many courses seeing record rounds as people are wanting to get out of the house. Golf is an activity that the allows players to naturally social distance while playing, and it allows people of varying skill and ability to play together and enjoy some quality time.

From a mental point of view, golf is the perfect way to get the outside world off one’s mind for two or four hours during a round. One cannot play golf stressed; it just will not will not end up well. Golf forces its players to calm down in order to play well.

Sometimes, the game can get stressful

Daily Beacon Poll Results (%) 10/12: Have quarantine and COVID-19 negatively affected your mental health?

in and of itself, but it challenges one mentally and gets you thinking about the game, not want whatever stressor is going on in the outside world. Also, there will be shanks and miss hits and days where it seems like nothing goes, but there will also be shots that feel so clean being hit, and eventually, those long putts, chip-ins and days where everything goes right will come, leaving one hooked for the next round.

Yoga Yoga is originally from India but has spread across the world and is a great way to center oneself while building core strength while also working your entire body. Yoga is another easy way that everyone can get their body moving and get a sweat going.

Yoga is great because it is all about pushing oneself and feeling connected to each muscle in your body. No matter if one is an expert yogi or an inexperienced newcomer, yoga classes are designed so that every person can participate.

If one wants to find a class or get involved, try your local community center or the YMCA. On campus, the TRECS is the easiest place to get involved. And if one does not want to make the trip to one of those options, do not worry.

DB Online

DB Twitter

No

Yes

No

17.6%

19.6%

This Week’s Questions: 10/19: Do you have a voting plan in place?

10/22: Are you planning on watching tonight’s presidential debate?

DB Instagram No

12%

88%

No

82.4%

Whatever it is, if it gets the body moving and the blood pumping, it is good for mental health. When one sits at home, boredom and worry sets in. Exercising is a great way to give your mind a break and destress with action.

Get out, get some fresh air and get active. Your body and mind will benefit from it.

Yes

84.9%

Yes

Anything else active

15.1% Yes

84.2%

A view from the Clingman’s Dome parking lot.

Kylie Hubbard / The Daily Beacon

No

15.8%

10/15: Have you struggled to complete your schoolwork more than usual this semester?

YouTube has a great library of yoga videos that fit whatever is desired. Additionally, many TV providers are now offering yoga class as part of their on-demand offerings.

No 8%

Yes

Yes

80.4%

92%

CAMPUS NEWS

Active Minds aims to open crucial conversation around mental health NATASHA MCKAMEY Staff Writer

Courtesy of Active Minds VOLink On UT’s campus pre-COVID-19, chalk outlines with the phrase “Let’s chalk about it” and other positive messages could often be seen dotting sidewalks and Pedestrian Walkway. Those messages are typically written by the UTK chapter of Active Minds, an organization that aims to change the conversation about mental health.

Active Minds is part of a national organization which was founded in 2003 by Alison Malmon, while she was a junior at the University of Pennsylvania.

UT’s Active Minds chapter was created in 2018 by Olivia Grabowski, formally Olivia Greeley, and Caitlyn Coley. The two began the club to open the discussion around mental health, raise awareness about mental health and determine what kind of mental health resources students need.

Taylor Murmann, senior studying sociology and criminology, is the club’s current president.

“One thing that I think a lot of people forget is that even if you’re doing okay, you still have mental health. Everyone’s got it, we all have to deal with it. Some people have a harder time than others, and that’s okay,” Murmann said.

“What this comes down to is caring enough about ourselves and others to get people the support they need. Mental health is just as important as physical health and taking care of yourself mentally is crucial to living a healthy life.”

To make mental health less stigmatized and a more comfortable topic of conversation, this organization hosts a series of events throughout the year and partners with the Student Health Center’s Counseling Center.

Executive members also attend conferences to share ideas and learn how other college

campuses are working to be proactive toward mental health.

Lauren Hayle, junior studying psychology with a minor in business administration, is Active Minds’ vice president. She joined the organization with the goal of making a positive change on campus.

“Mental health will always be highly important, but especially among the college student population, where stress is high and mental health can begin to get very hard to keep up with. Everyone has mental health, and everyone should remember to care for it,” Hayle said.

“Everyone has mental health and everyone should remember to take care of it.”

LAUREN HAYLE PYSCHOLOGY MAJOR, JUNIOR

Currently, the club has moved all of its events to a virtual format over Zoom. Any events that could not be done virtually have been postponed to the spring semester in hopes that the current circumstances will have changed. All meetings are currently being held via Zoom. The group even had a specific meeting called “Coping with COVID.” “Before we even got the org up and running this year, the executive board and I noticed that there was a serious trend among ourselves and our peers: COVID has been taking a toll on us all. An increase in depressive episodes, building anxiety and falling into unhealthy habits are some of the things that we were seeing, so we really wanted to start the year off with ways to help get us all back into a healthy headspace,” Murmann said.

The meeting in its entirety discussed mental health during a pandemic and featured a check-in for members to voice how they were doing and anything they wanted to discuss.

“COVID-19 has sadly put a lot of people into isolation and less than fortunate circumstances. There’s a lot of opportunities and events that have been destroyed by the pandemic, which can lead to a lot of frustration and disappointment. We regularly talk about how to continue thriving while living in these troubling times and provide resources for

getting help or to get through crisis,” Hayle said.

Some events include the aforementioned “Let’s Chalk about It,” a mental health fair, and Stress Less Week, which is hosted during finals.

Last year, Active Minds held an event called “Taking Mental Health Out of the Closet.” A panel of students in the LGBTQ community shared their experiences with mental health and concerns they have as a part of the campus community.

Because of the active pandemic, “Let’s Chalk about It” and the mental health fair have been canceled and postponed, respectively, but Active Minds is hoping to move Stress Less Week to a virtual format.

Outside of events, Active Minds works on initiatives which align with its mission statement and goals, which include empowering students to discuss mental health and suicide prevention as well as spreading awareness about mental health resources. “[We were] pushing to put numbers you can reach out to in crisis on the back of our student IDs,” Murmann said. “Pre-COVID, we were also working with administration to work on a push for improving preventative style care for students – creating an environment where a crisis is less likely to happen, as opposed to focusing solely on how to respond to a crisis.”

Hayle emphasized the positive effect the organization has had on her own life and on campus.

“This organization is built on love and positivity, and spreads nothing but that,” Hayle said. “From being a member to becoming an executive, I’ve always made sure to keep that amazing environment.”

“THE 7”

1

PUBLIC ENEMY (Ft. RUN DMC, MIKE D & AD ROC)

2 ROMY (OF THE XX)

3

TUNE YARDS

4 DRIVE-BY TRUCKERS

5 THURSTON MOORE

6 CHAI

7 SUFJAN STEVENS

Courtesy of Active Minds VOLink

5

wutk

Wednesday, October 21, 2020 • The Daily Beacon

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CITY NEWS

The Daily Beacon • Wednesday, 2020 Wednesday,October October21, 7, 2020

Portrayal of mental illness in film: Misrepresentation, vilifying SARAH RAINEY Campus News Editor

It is no secret that there have been numerous movies poorly portraying mental health.

Although there are some that have given a decent demonstration of different mental illnesses, the majority have gotten things wrong.

Whether characters in these films who are experiencing mental illnesses are shown as serial killers or unpredictable lunatics – or both — film portrayals have painted an inaccurate picture of these individuals.

Although these may be seen as “just movies,” many people affected by these mental illnesses may be displeased with how they are being represented to the world and to the average movie-goer.

These films all received significant recognition and even achieved Oscars, but one has to wonder about the inaccuracies of their portrayals of mental illnesses.

frequent violent outbursts.

Shortly after the film begins, Jennifer Lawrence’s character Tiffany Maxwell is introduced. Tiffany, Pat’s eventual love interest, has mental health struggles of her own, and the film tries to demonstrate a relationship in which two individuals with complicated pasts come together despite their differences to show that “love conquers all.”

Of course, this is “just a movie,” but the film gets so many things wrong. Pat is portrayed as an on-edge lunatic for most of the film, with audiences feeling uneasy and worried for what he may do next. This paints individuals with bipolar disorder in an incredibly poor light; the film even started with him severely beating his wife’s lover.

These portrayals can cause audiences to believe that people with this disorder will also be violent, aggressive and unruly.

Also, according to an article from “Psychology Today,” the way Pat’s therapist is portrayed is incorrect as well, as there is a scene in which his therapist plays the song which was playing when Pat found his wife with the other man, triggering him extensively.

derous monster who has an actual hunger for young women. This completely stigmatizes DID and causes people to associate those with the disorder to the antagonist in the film, effectively vilifying the mental illness as a whole.

Although his character meets regularly with the therapist Dr. Fletcher, who attempts to understand his disorder and help him, things do not go as well as Dr. Fletcher may have hoped.

One of the man’s personalities, called “The Beast,” fights to overtake the other personalities and has superhuman capabilities. This may once again be the case of “it’s just a movie,” but the film portrays individuals with this disorder to be vicious, when this is entirely inaccurate.

In a “Healthline” article, a psychologist and psychoanalyst explained that most of his patients with DID are “highly functioning people,” and that their peers often do not even realize that they have the disorder. This further shows how the film gives a poor representation of those with the disorder.

“Joker” This movie really takes the cake of vilifying a character with a mental illness. An altogether disturbing — although incredible — film, “Joker” depicts the main character, Arthur Fleck, as an actual maniac.

Courtesy of IMDb “Silver Linings Playbook” “Silver Linings Playbook” is about a man named Pat Solitano who has spent eight months in a mental institution for bipolar disorder. Pat had an episode when discovering his wife, Nikki cheating on him in the shower with another man, causing Pat to brutally beat the man he found her with.

Nikki has since gotten a restraining order against Pat, but after leaving the mental facility, Pat’s only goal was to get his wife back.

It is revealed that Pat has not been taking his medication and that he has a new, positive outlook on life.

However, this new perspective did not overtake the need for his medication and this lack of proper medication causes him to have

medications.

It is evident from the beginning of the film that Arthur is doing terribly. His mother is old and sick, he has a job as a party clown and he is repeatedly heckled and even assaulted by passersby. Fleck feels as though no one cares about him and is not even sure if he exists.

This repeated abuse he experiences continues to beat him down mentally. Everyone ignores his cries for help, and it is obvious that Arthur is struggling.

No one listens to him and he is dealing with extensive mental troubles. However, the movie implies that the build-up of these issues is what causes him to go on a rampage.

In a “USA Today” article, psychiatrist Vasilis K. Pozios explained the trouble that comes with this film’s portrayal of Arthur’s mental illness.

“The audience walks away associating Fleck’s violent behavior, particularly the gun violence, with his mental illness,” Pozios said.

“Joker” almost demonstrates that those with mental illnesses will become murderers if they are struggling enough, further stigmatizing them and pushing forward the narrative that those with mental illnesses should be feared.

Ending the stigma In each of these films, the individuals suffering from mental illness become violent and terrify the audience. Films seem to have become obsessed with the “psychological thriller” in which individuals with mental illnesses turn into killers or begin to terrorize people.

These portrayals may be deemed as acceptable because they are “just movies,” but if films continue to show these individuals in this way, people may begin to associate movie villains with real people who are struggling.

In order to stop these assumptions from being made, films must do a better job of correctly representing mental illness and ceasing the narrative that those suffering from men-

Courtesy of IMDb “Split” “Split” is entertaining and exciting, but its take on mental illness is quite terrible.

This film is about a man with dissociative identity disorder, or DID, who has 23 personalities. He ends up kidnapping three young women and murdering two of them while attempting to murder the third. This obviously does not make individuals with this disorder out to be good people.

For many watching this film, it is their first time seeing or hearing about DID, and the person with the disorder turns into a mur-

Courtesy of IMDb While it is not explicitly revealed, it is assumed by the viewer that Arthur suffers from mental illness as he meets frequently with a disinterested social worker and takes various

... if films continue to show these individuals in this way, people may begin to associate movie villains with real people who are struggling.

SARAH RAINEY CAMPUS NEWS EDITOR

CITY NEWS

Wednesday,October October21, 14, 2020• •The TheDaily DailyBeacon Beacon Wednesday, 2020

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Suicide prevention: Signs of suicidal behavior, resources to help MADELYN MUSCHEK Staff Writer

If you or someone you know is experiencing suicidal thoughts or behavior, call the National Suicide Prevention Lifeline at 800-273-8255.

Suicide is a tough topic to talk about, but it’s important to know the signs of suicidal behaviors for you and others around you. Knowing the signs and helping to spread awareness may save a life. Here are some crucial warning signs and ways to help others. This is not a comprehensive list.

out-of-nowhere behaviors are warning signs of suicide.

An unexplained increase in a person’s use of drugs or alcohol is a warning sign of deep depression or suicide, especially if this person seems reckless or is exhibiting signs of addiction. This is a sign that a person no longer cares about their life and may even be attempting to use drugs or alcohol as a way to commit suicide.

Giving away personal belongings

Suicidal idealization

A sign with inspirational messages stands next to the Campus Events Board table for their Semi-colon Project on Ped Walkway on Wednesday, September 25, 2019.

File / The Daily Beacon Suicide is the second leading cause of death in people between the ages of 10 and 34.

One of the most common signs in someone who is suicidal or severely depressed is talking about suicide, especially when talking about specifics. If someone is saying they are trapped, hopeless or feel that they are a burden, they are exhibiting warning signs.

When someone who is suicidal is talking about wanting to die or kill themselves, always err on the side of caution. Take them seriously, try to talk to them and find them help as quickly as possible.

Though it might seem nice at first, if someone is inexplicably giving away their belongings, especially things that are important to them or expensive, they could be exhibiting a warning sign of suicide.

Someone giving away their most prized possessions is a sign that they no longer care about things that were once important to them, especially if you know this person struggles with depression.

What to do if someone you know is exhibiting these warning signs

Increased use of drugs or alcohol In general, a sudden increase in reckless or

First, have a genuine conversation with them.

It’s easy to assume that talking about suicide

will push them closer to taking action, but this isn’t the case. Ask them about their feelings without judgment and let them know you’re there to support them.

Tell others. Don’t be afraid to ask for help yourself and reach out to others if you know someone is suicidal. Then, direct them toward help or encourage them to speak to a doctor, therapist, religious leader or even a parent.

Make sure the person in danger does not have access to lethal means such as firearms and medications. This will greatly decrease their risk of suicide, especially if they have already told you their plans.

After your conversation, follow up with them to check on them and take any additional actions, such as encouraging them to get serious help if they haven’t already.

Remember, mental illness is illness nonetheless and should be taken seriously. If you know someone struggling with depression or suicidal thoughts, do your best to be there for them and get them help as soon as possible. If you are struggling with depression or suicidal thoughts, this is not your fault and you are not alone. It’s never too late to get help, and never forget that your life is extremely valuable.

Practicing self-love, mindfulness methods to take care of self CONNOR HOLT Staff Writer

One of the keys to improving one’s mental health is practicing self-love and mindfulness.

Though the first might seem obvious, the second is more nebulous in purpose and meaning.

What does it mean to practice self-love, and what does it mean to learn mindfulness?

Taking time for yourself First and foremost, self-love is about — you guessed it — loving yourself. However, what that entails isn’t always obvious.

There are times when it’s most prudent to prioritize oneself. Take time to do things you enjoy, and allow yourself to experience that time alone.

Perhaps this is watching movies, working on your car, taking bubble baths, carpentry, sitting under a tree somewhere with the sun shining and the birds singing. The goal here is to relax, destress and clear your mind.

Introspection While doing whatever it is you enjoy doing — alone — and you’ve begun to clear your mind, the next step is to search within yourself.

This might come easier to some at first, but give it time and practice. Introspection, or an intrapersonal exploration, is simply looking within

yourself and wrestling with questions about yourself.

Who are you? What sparks joy in your life?

What doesn’t spark joy in your life? Why did you react the way you did to that conversation last night?

Regardless of the aspect of yourself you consider, you are making a forward step in self-understanding and acceptance.

You are going to live with yourself for your entire life. Take the time to understand who you are, accept yourself and discover the reasons why you should love yourself.

Not only will this make you a happier person, but the mere act of taking time to yourself to destress gives you the time to unplug from social anxieties, expectations and drama that actively hurts your mental health.

Meditation To take this idea further, solo meditation is a great way to achieve all this and more.

This can be religious if you want it to be, but meditation doesn’t have to involve a religious aspect and shouldn’t be thought of as strictly religious. Find somewhere you’re comfortable and sit down, close your eyes and breath slowly. Try and focus on your breathing. Somewhere in nature might be best.

While doing so, open yourself to the sounds you hear and what you feel around you. Try not to think, but feel both what is outside and within.

Accept who you are and how you relate to the world around you, and you will find the path to loving yourself.

And on the topic of understanding your relationship with the world around you, a part of that is mindfulness.

exert such stresses upon you, you too exert those same stresses onto others. Why did they react the way they did?

Learning to be mindful of the situation others are in — their context — can help mitigate stress inducing misunderstandings. And it is specifically being mindful of others that allows for healthy personal relationships to blossom. Mindfulness can be as simple as saying ‘excuse me, sorry’ if you accidentally nudge into someone.

Attitude

Students participate in yoga between classes at the HSS Amphitheatre.

File / The Daily Beacon Mindfulness Mindfulness might be a bit more nebulous, but it is intrinsically related to self-love and mental health.

In discovering how you relate to the world around you, you might also discover yourself performing extra-personal explorations. That is understanding those around you.

Just as social anxieties, expectations and drama are hinderances upon you, and others can

Becoming mindful of yourself, too, allows for a healthy mental space and ties in to understanding of oneself.

Do you feel you’re coming off as abrasive? If so, why do you feel that’s the case? What is causing you to react or behave in such a manner? Perhaps being mindful of them can alleviate poor interactions, but being mindful of oneself might be even more important.

Aggression is negative for both the deliverer and receiver. Everyone can feel the difference between a positive and negative environment.

Being mindful of yourself and understanding yourself allows not only for you to exude a positive energy that uplifts others, but their positive energy in turn will uplift you.

And if everyone practices self-love and mindfulness, and everyone is exuding such positive energy, the collective mental space will be healthier and benefit from it.

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CITY NEWS

The Daily Beacon • Wednesday, Wednesday,October October21, 14,2020 2020

Animal companionship, mental health: How pets can help out JAKE YODER City News Editor

2020 has been an undeniably rough year.

The COVID-19 pandemic has forced everyone to put their lives on hold and has pushed many into long periods of quarantine and selfisolation. Even now, some eight months after the pandemic turned global, we are still facing some of the largest numbers of new cases in the United States.

This stressful time has pushed many down a road of depression and anxiety. For many, these stresses can be soothed not only through human interaction, but through animal companionship.

It won’t surprise anyone to hear that pets can be a source of happiness and joy for their owners, but one may not think of the profound effects that their pets may have on their mental health. Talisa Cantrell, owner of Scruffy’s Cafe, a cat café with an emphasis on mental health, believes that animal companionship may be one of the best ways to deal with poor mental health.

“In trauma, many people may have trouble bonding with people. If you’re a survivor of suicide, abuse, assault … you develop these

stumbling blocks to building healthy relationships, developing schedules and keeping up good routines,” Cantrell said. “Animal assisted therapy is incredibly useful for combating these issues and loneliness.”

A former counselor for a non-profit with a focus on trauma, Cantrell spent her years precat café helping people struggling with PTSD and other related issues. In her time leading a sex trafficking diversion program for the city and being a domestic violence counselor, Cantrell noted that she heard countless requests for animal therapy and emotional support animals.

“I’ve met tons of people that have even refused to go in-patient at recovery units because they feared they would miss their animals too much,” Cantrell said. “I know there is a lot that Knoxville needs to do to address mental health, but it would be ideal to have something where people struggling can go and develop companionship with an animal … having that while combating trauma is a very healthy and great thing.”

Though animals may not be able to provide everything that a human relationship can, they can still provide stability and affection that can be unbelievably helpful to those dealing with mental health issues. Amy Aylmer, a support

animal trainer and psychologist in Ireland, noted in a TEDx Talk in 2019 that adopting a cat completely turned her life around.

“Not long after I experienced sexual assault, I began to suffer from PTSD. It brought crippling anxiety, horrendous bouts of depression, panic attacks, isolation … I was just lonely,” Aylmer said. “My life genuinely started to change for the better when I adopted my cat. … She allowed me to step into the role of caregiver. Taking care of [my cat] assured that I was taking better care of myself and left very little room for relapse.”

Experts on mental health seem to almost unanimously agree that animal companionship helps make people happier and even healthier. According to the Anxiety and Depression Association of America, 74% of pet owners reported mental health improvements from pet ownership, and 75% of pet owners reported a friend’s or family member’s mental health has improved from pet ownership.

While pet ownership isn’t financially possible for all, places such as Scruffy’s Cafe provide an alternative way to still get animal therapy.

“I’ve seen people struggling with loss, animal and human, [come into Scruffy’s] just to escape the world for a little bit,” Cantrell said.

“Having patterned relationships where you

rely on the animal and the animal relies on you is so critical to everyday life. I’m really glad to have that set up in Scruffy’s.”

Two dogs pose for a photo at the YoungWilliams Animal Center’s Furry Fall Festival on Nov. 4, 2018.

File / The Daily Beacon

Finding a healthy balance between procrastination and self-care ALLIE JUSTIS Copy Chief Procrastination for many college students is like an addiction. Many are in denial about its long term consequences, and many are understandably under the impression that since procrastinating worked out “this time,” then maybe it’ll work again in the future.

However, this false sense of security really only feeds further into a vicious cycle of anxiety and dysfunction that many students are plagued by during their years in academia.

But what’s more concerning is that with each passing success of “functional procrastination,” as some may call it, comes the inevitable reinforcement of dysfunctional habits.

Recently, though, students have tried to take this negativity and turn it into something good. And while this sounds great upon first glance, it is still not as good as it may seem.

This new movement of self care revolves around the idea of taking a break from the things that stress you out and then taking that time to treat yourself better. While it is very important to practice self-care, the unfortunate truth is that some may use the excuse of self care to further procrastinate.

Katie Johnson, a junior microbiology major, talked about how she procrastinates and the effect that it has on her life.

“It’s like an endless cycle,” Johnson said.

“Because by the time you’ve caught up on the things you’ve procrastinated on, you’re behind on the things you should be doing. So pro tip: don’t do it because you’ll end up hating yourself for it later.”

Johnson says she can’t even remember the last time she didn’t procrastinate on an assignment and how she always thinks she has it under control, but sometimes she discovers that she’s too late.

“There’s nothing like the feeling of your heart stopping and the sudden panic when you realize you forgot an assignment, but it’s already late,” Johnson said. “I always have a real ‘come to Jesus moment’ where I have to either take the loss or buckle in and keep working through the anxiety.”

Johnson says that she has avoided many assignments by watching a funny YouTube video or taking a nice bubble bath instead, but she said that when push comes to shove it all comes down to personal drive.

“It really comes down to complacency,” Johnson said. “But what helps me is to visualize my end goal. I’m a junior, and I’m so deep in debt as it is that there’s no point in letting 30k go down the drain because I didn’t want to write a paper. So I try to keep organized and think about my future career as a way to motivate myself.”

Cesar Deschamps, a junior majoring in finance, said that for him the dread always

comes in when there is a lot of impending effort.

“I procrastinate all the time, almost everyday,” Deschamps said. “I watch a lot of YouTube instead of working because not thinking about stuff is much more relaxing. Putting in effort is exhausting when you do it all day every day.”

Johnson echoed that same sentiment saying that oftentimes, she takes those longer than necessary breaks just so that she doesn’t get so overwhelmed.

"I always have a real ‘come to Jesus moment’ where I have to either take the loss or buckle in and keep working through the anxiety.”

So, not to put too fine a point on it, self care is good, but when used as a means of procrastination, it can be a good thing reinforcing a bad habit.

The best solution would be to find small ways to manage this habit of procrastination if you feel it’s a problem in your life. For these students, the key is accepting that procrastination was a big part of their lives and then finding ways to organize better so that the procrastination doesn’t get so bad.

Finding those small ways to prevent yourself from getting a chance to procrastinate further is the first step in a long path toward being less stressed and maintaining better habits and better mental health.

KATIE JOHNSON MICROBIOLOGY MAJOR, JUNIOR

“When you’re having to give so much of yourself everyday just to get a degree and have a future, sometimes it’s easier to forget about all that responsibility for a quick 30 minutes so that you don’t freak out,” Johnson said.

“But what goes up must come down, and so I know even when I’m having my little ‘self care’ time that I will eventually have to come back to reality at some point.”

Students studying in South Commons of Hodges Library.

Rebecca Winiarski / The Daily Beacon

PUZZLES & GAMES

Wednesday, October 21, 2020 • The Daily Beacon

9

the daily beacon

crossword & sudoku

your morning coffee’s best friend.

Daily Egyptian 9/14 Crossword 10

LOS ANGELES TIMES CROSSWORD • Edited by Rich Norris and Joyce Lewis

STR8TS No. 511

Tough

Previous solution - Medium

6 7 7 6 4 5 6 3 8 7 1 5 2 3 9 2 3 5 4 1 4 1 2

1 7 7 6 9

2 8 © 2020 Syndicated Puzzles

2 4 9

1

You can find more help, tips and hints at www.str8ts.com

9 8 8 9 5 1 7 3 2 5 4 6 4 2 7 5 6 8 7 8 4 2 3 9 6 3 7 5

Easy

5

How to beat Str8ts – Like Sudoku, no single number can repeat in any row or column. But... rows and columns are divided by black squares into compartments. These need to be filled in with numbers that complete a ‘straight’. A straight is a set of numbers with no gaps but can be in any order, eg [4,2,3,5]. Clues in black cells remove that number as an option in that row and column, and are not part of any straight. Glance at the solution to see how ‘straights’ are formed.

Previous solution - Very Hard

9 8 6 4 1 6 2 5

5 7 7

3 1 6 9 5 8 7 2 4

9 6 4 3

7 4

The solutions will be published here in the next issue.

4 7 8 3 2 6 5 1 9

8 3 7 1 9 4 2 6 5

9 2 4 7 6 5 1 3 8

1 6 5 2 8 3 4 9 7

7 9 3 6 4 1 8 5 2

6 8 2 5 7 9 3 4 1

5 4 1 8 3 2 9 7 6

To complete Sudoku, fill the board by entering numbers 1 to 9 such that each row, column and 3x3 box contains every number uniquely. © 2020 Syndicated Puzzles

3 5 1 9 4 2 2 3

2 5 9 4 1 7 6 8 3

Across 1 5 10 14 15 16

3 4 2 3 1 9 9 8 7 1 5 6 8 7 6

SUDOKU No. 511

2

PuzzleJunction.com

For many strategies, hints and tips, visit www.sudokuwiki.org If you like Str8ts, Sudoku and other puzzles, check out our books, iPhone/iPad Apps and much more on our store at www.str8ts.com

17 19 20 21 22 23 24 26 29 33 34 35 36 37 38 39 40 41 42 45 46 47 48 51 52 55 56 59 60

1

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15 16 14 Audition Leaves out 19 17 18 Plummet 21 22 20 Brown rival Firefighter’s need 23 24 25 Lackawanna’s lake 26 27 28 29 30 31 32 Ethics 34 35 Historic Virginia 33 family 37 38 36 Paranormal ability 40 41 39 Puncture 45 42 43 44 Blueprints Low-lying area 46 47 Life saver Expression 48 49 50 51 52 53 54 Fender-fixer’s 56 57 58 55 forte Awaken 60 61 59 City on the Tiber Cygnet’s mother 62 63 64 Dethrone Copyright ©2014 PuzzleJunction.com Kind of closet Utah state flower 61 Mental keenness 10 Chap 37 Lorgnette part Employ 62 Carnival sight 11 Field of study 38 Wallop “... happily ___ 63 College girls 12 Bank claim 41 Some change after” 13 Marked down 64 Encumbrance 43 Purpose Reef material 18 Pursue 44 Force unit Mapped out 22 Jimmy Down 45 Wealth Carmaker’s woe 23 Like the Great 47 Spiked Hatchling’s home Plains 1 Sort 48 Powwow Coupling 24 Four-bagger 2 Corn units 49 Fine-tune Water park slide 3 Faux pas 25 Biblical plot 50 Familiar with Mediator’s skill 4 Mark of 26 Haughty 51 Container weight Farm butter perfection 27 Domicile 52 Parade stopper Rhode Island’s 5 Meadowlark 28 Maneuvers 53 Westernmost of motto 6 Sugar source 29 Crammed, with “up” the Aleutians Georgia’s 7 Inactive 30 Wagner work 54 Predicament nickname 8 Bit of business 31 Fit for a king 56 Lobbying grp.

Bartlett’s abbr.

32 Small hill attire 57 Self center Be of one mind 9 Plea at sea 34 Iron worker’s item 58 Low card

puzzles Wednesday.

NewNew puzzles every every Monday and Thursday.

THE DAILY BEACON

CAMPUS NEWS

10 The October 21,7,2020 TheDaily DailyBeacon Beacon• •Wednesday, Wednesday, October 2020

Health experts, students say relationships are the tool for easing COVID

DANIEL DASSOW Staff Writer

According to the Diagnostic and Statistical Manual of Mental Disorders, the psychiatric guidebook known more commonly by the acronym “DSM,” a person must experience the symptoms of social anxiety for a sixmonth period in order to be officially diagnosed with social anxiety.

As the nation enters its eighth month of partial lockdown, the COVID-19 pandemic has potentially created a new class of clinically anxious people that did not exist before the virus came to America.

Many facets of the pandemic, from the stark isolation of quarantine for those infected to the stresses of online schooling, have led to general increases in diagnosed mental health conditions such as anxiety and depression, as shown by a series of studies from the Centers for Disease Control.

Leticia Flores, director of the UT Psychological Clinic, believes this rise in mental health concerns may have something to do with the fact that most life rhythms from before COVID have been thrown off, creating days and moments that all slide into one critical mass of Zoom calls and canceled social events.

“I’d say that most students’ and colleagues’ mental health have been negatively affected by quarantine and isolation,” Flores said. “The days of walking to and from class or meetings, or meeting with friends and co-workers over coffee are sorely missed, because such routines allowed them to have a ‘hard reset’ in their minds between tasks, and social contact was something they took for granted but really valued. Eye strain, mental fatigue, sleep difficulties, poor time management, diffuse anxiety and mood problems are frequently mentioned by students and colleagues.”

Flores is also clear in noting, however, that the effects of the pandemic on mental health have not been negative for all people.

“Interestingly, we’ve seen some individuals who seem to have benefitted a little psychologically from the pandemic,” Flores said. “Some of those people who are naturally more introverted, or who seemed to suffer from anxiety or depression that stemmed from ‘burning the candle at both ends,’ are finding some peace and balance with the pandemic.”

This question of which people the pan-

demic benefits and which people it harms has been particularly perplexing in a time when some introverts and online retailers are thriving, even as millions yearn for a return to normal life.

Maggie Meystrik, a sophomore studying psychology, acknowledges that the word “unprecedented” is overused in 2020, but says it’s the best term to describe this moment in the world of psychology.

“It is truly an unprecedented time for mental health, because I know some people who you could say are somewhat predisposed to depression who are thriving in the era of online classes and mask wearing and isolation, and I also know people who for all their lives have been pretty mentally healthy who are suddenly finding themselves struggling,” Meystrik said. “So there’s not a guidebook for how this should be affecting people or factors that should make you more predisposed or not, because we just don’t know.”

But though COVID has mixed effects on individuals, it is clear that at the national level, it has been a drag on collective morale and has increased rates of anxiety and depression.

Meystrik, a member of the Haslam Scholars Program, says that COVID is a uniquely potent aggravator of social anxiety, since it largely prohibits the one thing that traditionally helps those struggling with anxiety.

“The irony of all of this, and social anxiety specifically is that, at least from a cognitive behavioral perspective in psychology, exposure to other people is like the one thing we’re not supposed to do right now, but also the one thing that is supposed to help people overcome social anxiety,” Meystrik said.

“That’s classically what helps people overcome this sort of thing, and that route is unavailable right now.”

“For students who find themselves negatively impacted by quarantine or isolation, please know that you are not alone,” Ashley Martinez UT COUNSELING CENTER STAFF PSYCHOLOGIST

There is also the fear that COVID, having greatly diminished the amount of in-person social interactions we are able to experience, could be making us socially awkward.

“Social anxiety is fear of our own inadequacy in a social situation and COVID really preys on that, cause it’s making us afraid that we’re forgetting how to interact and that we’re getting out of practice with it,” Meystrik said. “I had my own bout with corona and had to seriously isolate for a long time and coming out of that, I’m a pretty social person, I’m very extroverted, but the first time I went and saw my friends again, I was afraid I wouldn’t know how to interact with them

edu. The Center also has a 24/7 crisis hotline, 865-974-HELP. If there is an immediate threat to a person’s safety, students should call 911.

In addition to campus resources, Martinez also encourages students to rediscover whatever sense of community they may have lost over the course of the pandemic, even if that means utilizing online social platforms.

“It may also help to find your own sense of community – your roommates, your classmates, your family, your campus club mem-

The Student Health Center located at 1800 Volunteer Blvd File / The Daily Beacon

In the meantime, while social muscles atrophy and mental health problems are on the rise, what can the UT community do to help improve the situation?

For one thing, students can begin taking advantage of all the mental health resources that are available to them on campus, says Ashley Martinez, a staff psychologist at the UT Counseling Center.

“For students who find themselves negatively impacted by quarantine or isolation, please know that you are not alone,” Martinez said. “Many folks, including students and staff alike, have been impacted by the pandemic and want to support your wellness and success. Campus resources, like the Student Counseling Center, focus solely on student needs and are typically just a phone call away.”

Martinez says that students who are currently in quarantine or are self-isolating and need support can use the Counseling Center’s telecounseling service.

The Counseling Center can be reached at 865-974-2196 or counselingcenter@utk.

bers, your social media friends or your therapy group,” Martinez said. “It’s important to connect with others, even if that connection has to happen over virtual mediums. There are a lot of virtual events and opportunities still available on campus to help with that.”

Meystrik, for her part, believes that the most important form of social responsibility right now falls on those who are not experiencing an increase in anxiety or depression.

“If you know someone who is struggling, or if you know someone who has struggled in the past, reach out to them, especially if you’re feeling mentally healthy right now,” Meystrik said. “That can mean a lot, and the first time that they say, ‘yeah, I’m doing alright,’ don’t take that answer, you know, continue if you’re genuinely concerned and caring for the person. I think reaching out is more important than ever right now.”

From health experts and students alike, the message about mental health in the time of COVID is simple yet profound: Don’t lose your relationships when you need them the most.

CAMPUS NEWS

Wednesday, October21, 14,2020 2020 •• The Wednesday, October The Daily Daily Beacon Beacon

11 11

How anxiety interferes with communicating online, completing tasks CALISTA BOYD Managing Editor Responding to people online or through text seems like an easy task, right? You simply read what is sent to you and respond accordingly. However, for people with anxiety disorders or who are experiencing heightened anxiety, it can be a challenge to even open the message sent to them.

Since last spring, most of our forms of communication have become solely online — relying on email or text message.

How does this affect the way we think about communicating? Why does it seem like more and more people are struggling with online classes and communication more than ever?

Sean Murphy, a Ph.D student in the UT counseling psychology program, described how increased social isolation contributes to the intensity of someone’s stress and anxiety towards communication.

“Loneliness and isolation have been linked with depression, as well as anxiety.

As a result of depressive symptoms, we may lack the motivation to respond to messages,” Murphy said. “Again, without having the non-verbal cues to interpret how responses are landing, we tend to be less likely to respond.”

Non-verbal cues, like facial expressions and tone of voice, can assure someone of the nature of a conversation. When communicating through email or instant messaging, non-verbal cues are lacking, causing uncertainty in the essence of how someone is addressing you.

Murphy said that to people prone to social anxiety, they can default to interpreting messages negatively. This can interfere with their motivation to respond.

“Everyone’s anxiety is subjective and different, however, we again see a pattern of self-fulfilling prophecy. Some thought processes that can contribute to this is what cognitive behavioral psychologists refer to as ‘cognitive distortions.’ These common thought patterns can cause individuals to catastrophize an outcome, see things in black or white or a number of other unwanted and automatic thoughts,” Murphy said. “These cognitive distortions can zap motivation, but the good news is that a little self-knowledge goes a long way. Recognizing unwanted or unhelpful thoughts as a cognitive distortion can help to combat the negative behavioral consequences.”

Murphy described self-awareness as a major aid in dispelling perceived potential disasters that can cause people to avoid different tasks. Being overwhelmed can cloud your judgement about the severity of a situation. To improve clarity, take a step back from what you are doing and reevaluate it

once you have calmed down.

An important misconception that arises among college students is referring to any kind of delayed action as “procrastination.” Many people prone to procrastination are people with extremely high standards for their own work and who harshly judge themselves. Procrastination is extremely harmful to one’s mental health and can also cause harm physically too, in the form of insomnia and lowering the strength of one’s immune system.

Murphy described a cycle between procrastination and anxiety, and he advises people to portion off their tasks rather than take them all on at once.

“In its most basic form, anxiety and procrastination form a vicious cycle, where anxiety begets procrastination and procrastination begets anxiety in a negative feedback loop. … The initial anxiety about responding actually ends up confirming our suspicion that we are incapable of responding,” Murphy said. “One way of combating this is by portioning off tasks into more manageable bits. Any amount of work can help disprove the theory that we are incapable of completing something and that it is futile to make the attempt.”

Students study in Hodges Library File / The Daily Beacon While some stress and anxiety are normal and good for motivation, an overabundance of it can be overbearing and promote an endless cycle of procrastination. If anxiety is debilitating to your schoolwork or everyday tasks, this can lead to serious consequences, like appearing incapable or lazy to superiors or advisors.

Murphy described the ways that not responding to others can affect your work and personal relationships negatively, which causes long term problems.

“As many of us can probably relate to: No response is a response. Although those of us who are experiencing anxiety may even obsessively worry about responding, a lack of prompt response is taken for apathy by the recipient,” Murphy said. “Especially when relationships are important and the topic is complex, people can put additional pressure on themselves to get the response perfect, which is seldom a reasonable goal. In a work

environment, this could be interpreted as an employee not fulfilling their responsibilities.”

Sometimes, it is better to complete things or get back to someone in a non-perfect way. Instead of avoiding the issue completely, anxiety can be reduced by finishing a response or task in the most simple way possible. As hard as it may be for a perfectionist, completing things imperfectly is a great first step at reducing the amount of pressure on yourself.

“Anxiety robs us of the present because it thrives on worry about an uncertain future.”

Sean Murphy PH.D STUDENT UT COUNSELING PSYCHOLOGY

In a TED Talk by Olivia Remes, a mental health researcher at the University of Cambridge, titled “How to cope with anxiety,” Remes discussed how there are coping mechanisms that can help lower, not erase, your anxiety and can help you feel more in control of stressful situations.

The first coping mechanism mentioned

by Remes is aimed at feeling more control over your life.

“A way to overcome indecision and this lack of control in life, is to do it badly,” Remes said in the TED Talk. “This will make it that much easier to start something, and as you’re doing it badly to finish it, when you look back, you’ll realize, more often than not, that actually it’s not that bad.”

Instead of setting extremely high standards for yourself, try to accomplish things simply; there is always a way for you to improve upon things after you complete them By simply completing a task, you will gain confidence in your ability to be productive, and this will reduce your overall stress.

The second coping strategy mentioned by Remes is to forgive yourself.

“If you had a panic attack and are embarrassed about it, forgive yourself; if you wanted to talk to someone, but couldn’t muster up the courage to do so, don’t worry about it. Let it go; forgive yourself for anything and everything, and this will give you greater compassion towards yourself,” Remes said.

By forgiving yourself for your mishaps in the past, you are minimizing the stigma of doing that same action again in the future. That means that if you forgive yourself for failing at something, when you are encountering that same task, you won’t have as much fear and anxiety around doing it again. Failing at some things is better than

failing at everything, so forgive yourself and keep trying in the future.

The third coping resource is the simplest, yet sometimes hardest one for someone suffering from depression and anxiety: finding a purpose and meaning in life.

“Whatever we do in life, whatever work we produce, however much money we make, we cannot be fully happy until we know that someone else needs us, that someone else depends on our accomplishments, or on the love that we have to share,” Remes said. “It’s not that we need other people’s good words to keep going in life, but if we don’t do something with someone else in mind, then we’re at much higher risk for poor mental health.”

Remes suggested volunteering, sharing knowledge with others and keeping someone important to you in mind throughout the day as ways to uphold this third coping resource in your life. Being generous with your thoughts and actions promotes better mental standing and can help you with your own internal struggles.

Even having plants or a pet to take care of can give you a sense of indispensability.

Taking care of something other than yourself can give you something to look forward to each day.

Murphy also recommended seeking exercise and mindfulness practices as ways to decrease stress, making it easier to approach anxiety-inducing tasks. Murphy recommended participating in therapy or counseling for a general increase in positive behavior.

“Anxiety robs us of the present because it thrives on worry about an uncertain future,” Murphy said. “If someone is really struggling with motivation or completing tasks, working through some of the obstacles with a counselor or therapist can be helpful.”

One positive aspect from COVID-19 is the availability for services to be offered through alternative means. There are many different telecounseling services available to help people struggling with their mental health.

If you are feeling hopeless and are struggling with completing simple tasks, it might be time for you to contact your doctor or look into some telehealth counseling services.

Keep in mind the coping resources described above: complete tasks badly, forgive yourself and keep your inspiration in mind.

These mechanisms can help lower your stress and by reducing your initial anxiety, you can focus on the quality of your work and slowly build more confidence in yourself through time.

12 12

CITY NEWS

The Daily Beacon • Wednesday, Wednesday,October October21, 14,2020 2020

Domestic Violence Awareness Month: Understanding the risks, how to seek help ALEXANDRA DEMARCO Editor-in-Chief Intimate relationships are meant to be safe, protective spaces. However, such relationships sometimes take a turn for the worse when violence or emotional abuse is introduced.

October is Domestic Violence Awareness Month, and as such, it is important to recognize the prevalence of domestic abuse, both physical and emotional. According to UT Professor Gregory Stuart, who has studied intimate partner violence for almost 30 years, 80% of UT undergraduate students report that in a relationship in the past year, they have experienced some form of psychological aggression. Thirty percent report that they have experienced some form of physical aggression, and 20% have experienced some form of sexual coercion.

In general, it is difficult to know who exactly is affected by domestic violence because the crime often goes unreported.

There are a multitude of risk factors associated with the presentation of domestic violence. One such risk factor is substance abuse, as those with alcohol or drug-use disorders are more likely to perpetrate violence.

“The substance that is most strongly related to violence perpetration is alcohol. ...

People are more likely to use physical aggression, sexual coercion and psychological aggression on days that they drink relative to days that they don’t drink,” Stuart said.

Substance abuse in combination with other aggravating factors, such as a negative mood or poor emotional regulation, can result in an even greater risk of domestic violence perpetration. Unfortunately, few long-term, longitudinal studies have been completed on intimate partner violence, so the possible need to identify more risk factors remains imperative.

Oftentimes, violence from one partner leads to violence from both partners, Stuart explained.

“One of the problems with introducing violence into a relationship at all is that violence often begets more violence, so if I initiate it my partner is more likely to retaliate, and if my partner initiates it, then I may be more likely to retaliate. So for every reason it’s better to keep violence off the table at all times,” Stuart said.

Another form of domestic abuse that may not directly involve physical violence, but can be just as harmful, is psychological aggression. Such emotional abuse can occur in numerous ways: name-calling, humiliating a partner, gaslighting, calling a partner crazy, restricting a partner’s contact with friends and family, constantly demanding

to know where a partner is and what they are doing and more. As with violence, physical aggression occurs in varying degrees of severity.

Oftentimes, victims don’t recognize psychological abuse right away, as it is not always as obvious as direct physical violence.

Psychologically abusive behaviors may be so repetitive that the victim becomes accustomed to the abuse and no longer recognizes the behavior as abuse.

One of the problems with introducing violence into a relationship at all is that violence often begets more violence Gregory Stuart UT PSYCHOLOGY PROFESSOR

Stuart teaches a course, PSYC 481, on intimate partner violence and has witnessed students’ surprised responses to learning about the behavior that constitutes psychological abuse.

“When they have looked at different measures of psychological aggression, and they’ve read over the items, their eyes widen and they realize that maybe their partner does a lot of those things to them or maybe they do a lot of things to partners, and I think it’s really important to be vigilant to look at that because one of the other things that research has suggested is that oftentimes people perceive the psychological aggression to be more damaging to their mental health than the physical,” Stuart said.

Additionally, with the advent of the internet age, psychological aggression has adopted a new form in cyber aggression. The internet and social media have offered new platforms for abusers to contact or harass their victims, Stuart explained.

“In the past, if one wanted to use, let’s say, psychological aggression against one’s partner, one either needed to do it face to face or one needed to do it over the telephone, but now with the advent of social media and smartphones and so on, cyber aggression can take a ton of different forms ranging from constantly checking up on somebody to text bombing them to violating their privacy to shaming them on social media,” Stuart said. “So again, one of the things that has emerged over the years is a proliferation of the ways that couples can use technology to harm the other.”

Domestic violence can have detrimental effects on the victim’s mental health or, in the case of abuse perpetrated in both directions, on both of the partners’ mental

health.

“I think it really varies, but we certainly know that violence victimization is associated with all kinds of negative mental health outcomes, including, in the severe cases, post traumatic stress disorder or post traumatic stress disorder symptoms. [Violence victimization] is certainly associated with depression, with greater levels of anxiety, with greater levels of stress and it really does have severe negative consequences for victims,” Stuart said.

When it comes to leaving an abusive relationship, Stuart explained that it often takes victims several tries to fully leave a relationship. A number of factors impact the decision or ability to leave, such as the victim’s financial situation, whether or not the couple has children together, the severity of the violence and the couple’s living situation, among others.

Catherine Oaks is the director of victim services at the Helen Ross McNabb Center, which serves victims of domestic violence by connecting them with resources to rebuild their lives.

Oaks explained that the power dynamic in a relationship, which can involve control over financial resources, greatly influences whether or not a victim is able to leave an abusive relationship. Abusers target specific vulnerabilities, such as threatening to seek full custody of the couple’s children, to coerce victims into remaining in the relationship.

“We do know that a lot of times, it may take a victim multiple times to leave and stay separated from an abuser, and that really relates back to how we’re in control of the relationship,” Oaks said. “We know that abusers, their whole M.O. is using that power and control over a victim, and they know how to manipulate that power and control, so the chances are not everyday is necessarily bad. A lot of times it’s that partners, they might be appear to be loving or kind one day. and they use that and those good moments to keep someone stuck in that relationship, and that’s how they really manipulate that.”

The McNabb Center, whose 24/7 crisis hotline can be reached at 865-637-8000, caters to victims of both physical and psychological abuse, and they house women and their children in a shelter at an undisclosed location, open 24/7. The center also offers resources for men at another location.

McNabb works alongside the Sexual Assault Center of East Tennessee, as well as the Family Justice Center, to connect victims with counseling, transitional housing, outreach education and advocacy services, as well as help them obtain orders of protection if needed.

Oaks explained that while some survivors arrive with obvious physical wounds in the form of black eyes or broken arms, others

come to the center with more discreet mental injuries.

“Their wounds may not be visible to the eye, but are deep within, and [they] are trying to overcome some of those challenges and the abuse that they’ve experienced, whether it be verbal abuse, the name calling, the ridiculing, the emotional abuse, making someone feel like they’re crazy, the gaslighting,” Oaks said.

The COVID-19 pandemic has altered certain dynamics at the McNabb Center. Calls decreased at the beginning of the pandemic, likely because victims stuck at home with abusers during stay-at-home orders would not have the opportunity to call the center without being in earshot of their abusers.

However, calls have increased again as stayat-home orders were lifted.

Additionally, some victims were worried about being exposed to the coronavirus in the shelter.

“It created a different barrier because people were concerned about living in a communal living environment and living around other groups of people where they could potentially be more exposed to the virus,” Oaks said.

Oaks recommends that victims who are trying to leave their abusers prepare a plan and a “go bag” with important documents, important items, any necessary medications and cash. Victims may also want to consider if an abuser can track them on their cell phone and whether or not the abuser is home when they leave. The most dangerous time for victims is directly after leaving an abuser, so it may also be beneficial to inform family or friends about the plan to leave in order to have outside help, as well as research local crisis hotlines and shelters.

If a friend or family member has unexplained cuts or bruises, is constantly making excuses for their partner and feels fearful around their partner, they may be a victim of domestic abuse. It is important to support them, connect them with the appropriate resources — such as the McNabb center — and inform them about certain signs of abuse, such as controlling behavior, extreme jealously or intimidation.

Seeking counseling can help a victim identify an abusive relationship by examining the relationship from an objective point of view. If there is a threat of immediate danger or harm, call 911.

Stuart hopes that opening up the discussion around domestic violence will help draw awareness to the issue and inform victims of domestic abuse and their friends about available resources.

“As a clinical psychologist, my default is that when people have open conversations about things that are hurtful to them or going wrong with them, that resources are out there to help them,” Stuart said.