IU Depression Awareness and Screening Week

Depression

By Dr. Chris Meno, CAPS Psychologist and Outreach Coordinator

Depression is one of the most common reasons students come to Counseling and Psychological Services (CAPS). 1 in 10 college students experience Depression each year, and Depression is the number one reason students drop out of college. That’s why it’s so important for all of us to know the symptoms of Depression and how we can help a friend or student going through this illness.

October 17-21 is Depression Awareness and Screening Week at IU and CAPS is offering free, anonymous Depression screenings online and in-person screenings (Monday Oct. 17, 6-9 p.m. at Teter; Tuesday Oct. 18, 6-9 p.m. at SRSC; and Wednesday Oct. 19, 6-9 p.m. at Eigenmann). We’re also offering Depression screenings in our Medical Clinic, and our social media will be full of helpful information, articles, stats, and videos about Depression (#IUDASW)

Let’s start with a question people always ask: “What is Depression and how is it different from sadness?” Sadness is a normal emotion that we all feel from time to time. It’s often due to life events (e.g., not getting the internship you wanted), but sometimes we can’t identify why we feel down. Depression is much more than feeling down. In addition to low mood, people experience significant changes in sleep, appetite/weight, fatigue, concentration and capacity for pleasure, and they can have thoughts about death or suicide. These symptoms affect the person’s ability to complete their day-to-day activities like attending classes or jobs, completing homework, and nurturing relationships, and the symptoms persist nearly every day for a minimum of two weeks or longer. Depression can occur in response to a life event (e.g., the death of a loved one), but often there is no connection to what’s happening in your life. (Remember, a medical illness does not need a “reason” to begin.) Besides Major Depressive Disorder described above, Dysthymia, Bipolar Disorder, and Cyclothymia are other, less common forms of what are called Affective Disorders.

So, if the symptoms of Depression are so clear, why don’t people just get treatment? (Nationally, about 2/3 of people never do!) A few things often get in the way. Here they are, (debunked).

  1. Sometimes people think Depression will go away on it’s own. (While some medical conditions clear up on their own, this one can take quite a while).
  2. Sometimes people think they can’t truly have Depression if they can get out of bed each day. (Those TV commercials about Depression can be misleading – folks with mild or even moderate Depression are probably sitting near you right now.)
  3. Others think having Depression means you must be weak, not trying hard enough to feel better, or even “crazy”. (Depression is a medical illness that affects behavior and emotions, much like Dementia and strokes!)
  4. Stigma is another common reason – some students worry others will find out or judge them. Depression can feel even more shameful for some students of color or international students.

Now that we hopefully cleared up those misconceptions, what can YOU do to help a friend or student who might be experiencing Depression?

Most importantly, let them know you’ve noticed a change and are concerned. How about saying “Miguel, it seems like you haven’t been sleeping much and are distracted. How are you doing?” or “Julia, you don’t seem like yourself lately – you haven’t been hanging out with us as much. What’s up?” You can let your friends know about CAPS and encourage them to make an appointment. “Hey, did you know IU students get two free counseling visits at CAPS each semester? Maybe you could go see what ideas they have for helping you feel better. I can come with you if you want.”

Here are other ways to participate this week (and beyond):

  1. Take our Depression Screening and/or encourage a friend to do so.
  2. Repost this blog and/or our other related social media posts this week.
  3. Stop using mental health terms insensitively (e.g., “the weather is so bipolar”, “my teacher went on a psychotic rant in class”, “I feel so depressed today”).
  4. Wear a green ribbon for Depression Awareness Week.

We all need to work together to reduce stigma against Depression and mental health. Let’s start now.

Cook with Katie – Tailgating Edition!

Football Tailgate BBQ Grill on GrassBy Katie Shepherd

Hey there! Welcome back to #CookwithKatie, Tailgating (and Homecoming) Edition! I don’t know about you, but I am super psyched about the cooler weather and seeing the leaves change color. I love sweater weather! Of course with fall comes football! And with football, comes tailgating and lots of yummy (and often times unhealthy!) foods. Today’s post is about making healthy (but still yummy) choices before and during this weekend’s big homecoming game!

I think the best way to start off having a healthy tailgate is with a yummy fresh fruit and veggie platter. Tailgating parties usually last several hours and you’re munching along the whole time. Having some low calorie options available is a great way to be able to continue to munch, while not adding inches to your waistline. Pair vegetables with a greek yogurt dip or hummus for dipping instead of traditional ranch. Fruit is sweet enough on its own (no dip needed!) and can also serve as a dessert.

Now for the main event—Chili!

Nothing says fall and football more to me than a warm filling bowl of chili. This version is meat-free, and contains plenty of protein from the heart healthy beans, but feel free to add ground turkey or any other lean meat if you’d rather. Let’s get cooking!

Katie’s Lean & Mean Chili

  • 1 vidalia onion, chopped
  • 1 carrot, chopped
  • 1 stalk celery, chopped
  • 1 Tablespoon of olive oil
  • 3 Tablespoons chili powder
  • 1 teaspoon cumin
  • ½ teaspoon ground coriander
  • ½ teaspoon garlic powder
  • 1 bay leaf
  • 1 can black beans
  • 1 can kidney beans
  • 1 can corn
  • I can stewed tomatoes
  • 1 quart reduced sodium chicken or veggie stock

chiliFirst, swizzle your olive oil in the bottom of a stock pot and add chopped veggies. Saute these until the onion becomes translucent (usually about 5 minutes). Next, add your spices and saute for another minute. Then, add the remaining ingredients, bring to a low boil, reduce heat and simmer for 30 minutes. Easy, right?

Next, add some toppings! My personal favs are shredded cheddar cheese and reduced-fat greek yogurt (you can even use the kind you bought for veggie dipping!). Greek yogurt is a great substitution for sour cream–you won’t even miss the added fat, I promise. If you like your chili a little spicier, feel free to kick it up a notch by adding some cayenne pepper or chopped red onion.

Bon Appetit, and enjoy the homecoming game!

Dr. Debby Herbenick to Speak at Vulvas, Vaginas, and Vibrators Event

v3_logo_finalversion_forwebEver wonder how to stay sexually healthy? How large the clitoris is and why it’s so important to achieving sexual pleasure?

Find these answers and more at Vulvas, Vaginas, and Vibrators, a sexual health fair on October 20 in the IMU Georgian Room from 11:00 a.m. – 1:00 p.m.

Participants can visit booths to learn more about how to stay healthy and get the most from your sexuality, then stay to talk openly and honestly with renowned author, researcher, Kinsey Confidential columnist, and Sex Salon founder, Dr. Debby Herbenick.

Herbenick will answer questions from the audience from 1:00 – 2:00 p.m.

iuhc_sexploration_logo_round_finalSafety products, vibrators, books, and prizes will be available.

Eye Clinic Expands Services to Include University Employees

Are your eyes red and irritated? Did your angelic four-year-old poke you in the eye? The Indiana University Health Center Eye Clinic is now servicing employees on Blue Cross Blue Shield insurance plans, and offering extended hours to all.

eyeclinic_banner

Since 1980, the eye clinic has proven to be a welcome service to its patient base, expanding in both hours and size due to a high patient demand. Its staff now consists of six doctors.

“I’m thrilled to offer IU employees the opportunity to have their medical eye care needs seen in the heart of campus,” said Jane Ann Grogg, Eye Clinic Director. “This is a great opportunity for employees to utilize our services. Our doctors are committed to excellence in eye care and we have a pharmacy here for easy prescription pickup.”

Full services include:

  • Conjunctivitis (pink eye)
  • Eye related trauma
  • Visual disturbances
  • Headache
  • Migraines
  • Eye lid twitching
  • STDs of the eye/eyelid
  • Contact lens associated red eye

Walk-in services are available or you may schedule an appointment at 812-855-8417.

  • Monday: 1:00 – 4:30pm
  • Tuesday: 1:00 – 4:30pm
  • Wednesday: 8:00am – 4:30 pm
  • Thursday: 8:00am – 4:30 pm
  • Friday: 8:00am – 4:30 pm

Please note that the eye clinic does not bill routine eye examinations or offer fittings for contact lenses.

Cook with Katie – Vegan Style

On today’s episode of Cook with Katie, I’ll be cooking. . .nothing!

No, I haven’t gotten lazy! I would rather discuss a topic that frequently comes up in my discussions with students: if a food is vegan, does that automatically make it healthy?”

There’s a lot of information out there (both good and bad!) about food and nutrition. Everyone seems to have an opinion about food, and there’s often conflicting information regarding what is and what isn’t healthy. A good portion of my time in nutrition counseling is spent debunking common myths. Today, I’d like to spend some time talking about vegan foods, and whether everything that has a vegan label should be considered “healthy.”

What is a vegan diet?

People who follow a vegan lifestyle do not consume any animal products. These include meat, eggs, dairy, and for some, honey (beyond food, most people who are vegan will not use leather). Many people choose to eat vegan for health reasons, while others are related to ethics. However, I find that most people associate “vegan” as synonymous with “healthy”.

For the most part, many vegan foods are indeed incredibly nutritious: fruits, vegetables, whole grains, plant-based proteins such as tofu, tempeh, seitan, nuts, and seeds are all FANTASTIC sources of nutrition. However, there are other foods that fall into the vegan category that aren’t so fantastically nutritious:

  • SUGAR is vegan (it comes from sugar cane or sugar beet plant).
  • MARGARINE is a vegan butter substitute created by hydrogenating oils (usually soybean oil—which is vegan). This process of hydrogenation creates artificial trans fats that increase one’s risk for developing heart disease.
  • PALM OIL is another type of plant oil that can behave similarly to margarine in a food product, but does not contain trans fats. However, harvesting palm oil has become so mainstream, it is heavily destructing land and forests throughout Africa, South America and Southeast Asia. Foods that contain palm oil are not an environmentally friendly choice.

Frequently, I have students justify their food choices based on certain labels, such as something being organic, vegan, or gluten-free. This mainly happens with dessert foods. It’s easy to replace baked goods that typically use butter with margarine or palm oil and be able to call that product vegan. With frozen desserts, you can replace cow’s milk with coconut or almond milk. But when you look at the calorie, fat, and sugar content of that vegan cookie, pie, or pastry, it’s very similar to their conventional counterparts. I also find people justifying having larger servings of these desserts.

“I ate 6 cookies. But they were vegan (or gluten free, or organic) so that isn’t as bad, right?”

Let’s examine 2 nutrition fact labels so you can see what I mean:

Microsoft Word - ice cream nutrition facts table.docx

 

The column on the left is an ice cream nutritional facts label for vegan ice cream. The column on the right is the same flavor, only it is the conventional dairy counterpart. Although the vegan variety does have 40 fewer calories per serving, and is slightly lower in fat, the sugar content is very similar at 26 g versus 28 g (this would be 6.5 teaspoons of sugar per serving in the vegan variety compared to 7 teaspoons of sugar in the dairy version).

Don’t get me wrong. I think it’s great that food companies are broadening their selections and creating products for people to enjoy who are following certain lifestyles and eating plans. My goal here is to clarify that just because a product is dairy-free, vegan, or some other classification, does not automatically make it healthy. Use scrutiny and check out the ingredients and amount of sugar in a product before determining whether it’s healthy or something that should be used in moderation.

Need more advice? Come see me (or another one of our fantastic team members)! Students who’ve paid the health fee receive one free nutrition appointment each semester.

Fall 2017 Peer Health and Wellness Educator Program Accepting Applications

iuhc_peercounselor_finalThe application period for the Fall 2017 Peer Health and Wellness Educator (PHWE) program is now open through November 15.

The PHWE program trains student leaders to work on a variety of health and wellness programs that focus on five main areas of health outreach:

  1. Alcohol and Drug Awareness
  2. Nutrition Education
  3. Tobacco Cessation
  4. Sexual Health Promotion
  5. Stress Management

PHWE students challenge their peers to improve their overall health and wellness through positive, interactive, and fun health outreach programs.

“We currently have a diverse group of students who are not only conducting amazing outreach, but coming up with their own innovative ideas to add to our current health outreach programs,” said Aran Mordor, program coordinator.

Comprehensive training for those selected will take place throughout the Spring 2017 semester. The training will prepare students to facilitate dynamic outreach programs; encourage physical, mental, and emotional health; serve as a healthy role models to other students; create informative awareness events; and promote community support to create a healthy campus culture.​

The opportunities are endless when joining the team. Students will acquire work experience as representatives for our health promotion on campus while building leadership skills and bulking up their resume.

Students can apply directly online on the program’s website and will be contacted for follow up interviews.

Discover Your Potential at “Wellness at Wells”

wellnessatwells_digital_signage

Beginning October 2, students will have the opportunity to discover their health potential in a central location on campus at Wellness at Wells, a partnership between the Health Center and IU Libraries.

Wellness at Wells offers students a chance to explore their own health and well-being with walk-in wellness assessments by Certified Wellcoaches in the Wells Library Learning Commons.

“We are excited to partner with the Library on this new initiative to support the mission of the university in promoting well-being while providing opportunities for academic success,” said Cathlene Hardy-Hansen, Director of Health & Wellness Education at IU Health Center.

In addition to wellness assessments, other services will be offered on a rotating basis. These include chair massages, wellness coaching, biofeedback, tobacco cessation, and aromatherapy, along with nutrition, sexual health, mental health, and other various workshops.

“Serving the whole person is an exciting opportunity we will regularly offer students visiting the Wells’ Learning Commons,” said Kate Otto, Learning Commons Librarian. “Having the Health Center offer services and guidance on things like sleep, nutrition, de-stressing, mental health, tobacco cessation, and more will serve students on a whole new level in a location that is accessible and convenient.”

This is the first of many new academic year health and wellness initiatives here at the Health Center. In the near future, we will launch Student Wellness Coaching (#AdultingIU) and Employee Wellness Coaching (#WellnessAtWork) programs, as well as a larger tobacco initiative, Clear the Air: Refresh IU.

Follow our Facebook and Twitter pages for weekly updates on the rotating activities of room 138, and contact Nick Metzger (nbmetzge@indiana.edu) to book a workshop.

Wellness Assessment Hours (Wells Library, Learning Commons Services Hub), Fall 2016:

  • Tuesdays 1:00-3:00
  • Tuesdays 5:00-8:00
  • Sundays 5:00-8:00

Rotating Service Hours (Wells Library, Learning Commons Room 138), Fall 2016:

  • Tuesdays 1:00-3:00
  • Sundays 5:30-7:30

Pathways to Recovery

By Jackie Daniels

Every September, the Substance Abuse and Mental Health Services Administration (SAMHSA), sponsors National Recovery Month. The month of events promotes public awareness of mental health and substance use issues, and most importantly, celebrates recovery.

As this month comes to a close, allow me to introduce myself and my qualifications for writing this blog. My name is Jackie Daniels, and I am the director of OASIS, a department within the IU Health Center and Division of Student Affairs. I am also a person in long-term recovery, and have not found it necessary to drink alcohol or take a drug since December 15, 2000, when I was in my fourth year as an IU Bloomington undergraduate. I do not share my recovery status for accolades or attention, but to challenge stigma. As I have openly shared my recovery status on campus, I’ve had the opportunity to work with a new student organization, Students in Recovery-Bloomington (SIRB).

I know how hard is to imagine that college students would a) give up drinking and b) have a “real problem” in the first place. However, these ideas are simply untrue. The truth is, many current IU students, and thousands of other college students across the country have found recovery, and currently participate in Collegiate Recovery Programs in existence on over 140 campuses nationwide. The Association of Recovery in Higher Education defines a “Collegiate Recovery Program” as a “supportive environment within the campus culture that reinforces the decision to disengage from addictive behavior.” The main purpose of a collegiate recovery program is to provide equal opportunity in achieving academic success while simultaneously managing personal addiction recovery through access to supportive campus services.

What is recovery? For some, it means achieving a level of health and stability while living with a mental health condition. For members of SIRB, it means completing college sober. It also means giving back to the community through acts of service, or supporting their peers or classmates struggling with current substance use issues, without judgement or shame. It can also mean attending 12-step or other support meetings, hitting the gym for a workout, or hanging out with other sober friends, while other IU students are hanging out in bars.

Members of SIRB shared with me recently what recovery support on this campus means to them and I am sharing their thoughts (with permission) below.

  • “Recovery support on campus means acknowledging that everyone’s not ‘doing it.’ Some of us can’t [do it their way] successfully, and choose not to use alcohol and drugs. And, we are part of this community, too.”
  • “Recovery support on campus means getting rid of the stigma. It means talking about alcohol and drug use as a public health issue. It means taking steps to amend the issue through the provision of support groups, specialized academic help, and building a positive community in which everyone belongs.”
  • “Recovery support means having people understand that I am not a bad person. It means trusting science. I have a disease that doesn’t discriminate based on age, gender, nationality, or socioeconomic status. It can happen to anyone, and we want to educate and raise awareness.
  • “Recovery support is about hope. Hope for students struggling, for students who’ve lost friends and family to addiction or overdose, and hope for future Hoosiers in recovery.”

There are common misconceptions about addiction and individuals in recovery that act as barriers which prevent college students from getting help for substance use problems. These misconceptions are fueled by stereotypes, misperceptions of collegiate substance use, and shame. Below are some common examples of these misconceptions and their solutions.

  • “Addiction isn’t a disease. If they want to stop, they can.”
    • Years of scientific research do not lie. Addiction is recognized by the American Society of Addiction Medicine as “A primary, chronic disease of brain reward, motivation, memory and related circuitry. Without treatment or engagement in recovery activities, addiction is progressive and can result in disability and even death.”
  • “If you wanted to control it, you could. Addiction is a lack of will power.”
    • Prolonged exposure to drugs alters the brain in ways that result in powerful cravings and a compulsion to use. These brain changes make it extremely difficult to quit by sheer force of will. For some, the changes take decades. For others, it only takes a few months or years, resulting in addiction as young as age 18, 19, or 20.
  • “People in recovery are boring and don’t have any fun.”
    • If you want to see what people in recovery do for fun, come to a meeting of SIRB on a Thursday evening in the IMU. The truth is, IU students in recovery can find fun in the most mundane things. They also remember the fun the next morning.
  • “You can’t drink in front of, nor invite people in recovery, to parties where alcohol is served.”
    • While it may be true that students in recovery are not responsible for addiction, they do recognize they are responsible for their recovery. Students in recovery attend all kinds of events and gatherings, and can say no when they don’t feel comfortable attending.
  • “People in recovery are judgmental about alcohol and drug use once they quit.”
    • While they can’t speak for everyone in recovery, the students in recovery on our campus do not judge others who can and do choose to use substances. They help others by sharing their experience, not by judging. Through unity and support, they get better while living in a culture saturated by messages supportive of substance use.

OASIS and SIRB would like to invite you to a National Recovery Month panel presentation, “Pathways to Recovery” that will take place on September 28 at 6:30 p.m. in the Indiana Memorial Union’s Oak Room.   Five panelists will shed light on the variety of ways individuals find recovery, including an IU student currently in recovery. We hope you will join us for the event and bring awareness of helpful resources in combatting addiction.

pathways-flyer

Additionally, a variety of workshops on addiction and recovery are available upon request. You may also contact OASIS for recovery resources by emailing OASIS@indiana.edu. We are available to speak in classrooms, student organizations, or at special events.

Thank you for being a part of a culture that cares on our campus.

Cook with Katie, Breakfast Style!

img_2202Welcome to #CookWithKatie, breakfast style (and Tuesday) edition!

If you’re like me, weekday morning routines are hectic and balancing eating a healthy morning meal with getting out of the house on time can be a challenge. Many convenient breakfast items like breakfast sandwiches are loaded with saturated fat and salt, and most breakfast cereals have too much added sugar to keep you satisfied until lunch.

My recommendation for a healthy meal is to include at least three food groups: something that contains protein, something with a complex carbohydrate (grain or starch), and either a fruit and/or vegetable. Snacks should be considered mini-meals and contain two food groups, something with carbohydrates and something with protein to help you feel your best and energized.

3 food groups at breakfast, you say?! Am I crazy? Well, perhaps, but I’m going to show you how it can easily be done, and we’re actually not going to cook a thing. We’re simply going to assemble.

Katie’s Overnight Oats

Start with three basic ingredients: oats (quick cooking or old-fashioned are both fine), milk (cow’s milk, almond milk, soymilk, etc), and yogurt. Greek yogurt or regular yogurt are both fine, but choosing something unsweetened is going to be the healthiest. Mix these ingredients together equally. I usually use ½ cup each of oats, milk, and yogurt for 1 serving.

Next, get creative with your combinations and add some more ingredients to the mix! Try out some of my combos below for your third food group!

Monkey Overnight Oats: Bananas, Peanut Butter, Honey

Antioxidant Blend: Strawberries/Blueberries, Chia seeds, Dark Chocolate

Tropical Adventure: Bananas, Coconut, Pecans

That’s it! Simple, right? It’s easy as 1-2-3 (literally)!

You can assemble all of the ingredients the night before to have breakfast ready to go in the morning.

Oats are an incredibly nourishing food that offers whole grain, 10% of your daily value for iron, 3g fiber (1g of soluble fiber which helps lower cholesterol), and 5g protein per ½ cup dry serving. They are a rock-star nutritional powerhouse in my book. They are also ridiculously cheap—usually between 10-15 cents for that ½ cup serving. Milk and yogurt add protein along with calcium and Vitamin D. Add some fruit and Whammo! you have a breakfast with 3 food groups. And you thought I was crazy when I said a three food group breakfast could be easy.

Flu Shot Clinics Available Beginning September 28

Please note: the most current flu shot information for 2016-17 can be found here.

Preventative healthcare. Fall is time for Flu ShotsBeginning September 28, flu shot clinics will be available to students, faculty, and staff at the following locations:

  • Wednesday, September 28, Service Building, Range Road, Davis Conference Room, 11:30-1:00
  • Tuesday, October 4, Law School, Ground Floor Student Lounge, Room 001, 9:00-11:00
  • Wednesday, October 5, School of Education, Atrium, 9:00-11:00
  • Wednesday, October 5, Poplars Building, Room 185, 2:00-4:00
  • October 11, 12, 13, 14, IU Health Center, 1st Floor Lobby, 8:00-4:30 (schedule your appointment online or at 812-855-7688, option 1)
  • Tuesday, October 18, Cyberinfrastructure Building (10th and the Bypass), Main Lobby, 9:00-11:00
  • October 25 and 26, Business/SPEA, Lobby, North Entrance, 9:00-11:00
  • Thursday, October 27, School of Optometry, Room 108, 11:00-1:00
  • Thursday, November 10, IU Health Fair, Indiana Memorial Union, Alumni Hall, Solarium, 10:00-2:00

Eligibility:                                                

  • Employees, Graduate Appointees, Fellowship Recipients, and Retirees (under the age of 65) covered by an IU-sponsored medical plan (with valid medical plan ID card presented at time of immunization): No cost to you (paid for by the University)
  • Employees not covered by an IU-sponsored medical plan: $35.00 (IU employee ID required)
  • Former employees with IU Retiree status: $35.00 (IU employee ID required)
  • Students who have paid the health fee: $25.00 (check or bursar options)
  • Students who have not paid the health fee: $35.00 (check or bursar options)
  • Please note: Cash, check, credit, and debit cards are accepted at the IU Health Center only. All other clinic sites are check only. Ineligible individuals include spouses/partners who are not IU employees, former employees without IU Retiree status, and dependent children of employees.

SAVE TIME AND BRING YOUR PAPERWORK (ONLY ONE FORM NEEDED)

Microsoft Word - 2015 FLU SHOT - Employees, Graduate Appointees
Employees Covered by an IU Medical Plan
Microsoft Word - 2015 FLU SHOT - Student Form.docx
Student Form
Microsoft Word - 2015 FLU SHOT - For Employees Not On an IU Medi
Employees Not Covered by an IU Medical Plan

 

 

 

 

 

 

 

 


Influenza is a serious disease and is highly contagious. More information about the Influenza Vaccine and Disease is available here.

For additional questions, please call the nurse’s hotline at 812-855-5002.