How to Support Your Mental Health During Uncertain Times
For Mental Health Awareness Month, check out Duke resources to boost physical, mental and social well-being
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This May, in recognition of Mental Health Awareness Month, explore how Duke’s resources can support your mental and emotional well-being especially during uncertain times. From no-charge counseling sessions available through the Personal Assistance Service to wellness offerings by LIVE FOR LIFE, Duke’s employee wellness program, staff and faculty have access to a range of resources that support connection, physical health and overall well-being.
“People are continuing to look toward their employers for emotional support resources, but not everybody needs the same type of support or would be ready to access the same type of resource,” said Nichole Capitanio, Director of Duke’s Personal Assistance Service. “So I really think it’s important for us to have various entry points that appeal to a variety of people.”
Here are some Duke resources can help you in your journey toward enhanced well-being.
Duke’s Personal Assistance Service: A Partner in Mental Well-Being
As the Director of Duke’s Personal Assistance Service since 2018, Capitanio said people often ask her when they should seek help from mental health resources such as PAS.
“My answer is, if you’re thinking about reaching out, you should,” she said. “One does not have to be in crisis or deep distress to utilize PAS.”
PAS provides staff, faculty and immediate family members up to eight short-term, no-charge counseling sessions per concern. Counseling sessions are available virtually or in person at locations at Duke Raleigh Hospital, Duke Regional Hospital, Duke Clinics and PAS offices at Erwin Square.
In the past fiscal year, PAS conducted 6,847 total counseling sessions serving 2,137 clients. Both figures are roughly 12% higher than the previous fiscal year. Emotional concerns were the most common concern, followed by marital, family and relationship issues.
After their sessions, 85% of clients reported that their problem improved while 78% reported improvement in their coping ability.
“You may not feel like you need therapy, but you may want to tweak your personal skill set in managing conflict or dealing with uncertainty,” Capitanio said. “The best time to work on improving these things is when you are not in a state of distress, but when you are recognizing that something is on your mind.”
PAS will be hosting "Let Your Mind Breathe: Strategies for Managing Anxiety," a no charge four-session webinar series from noon to 1 p.m. on Fridays in May.
To schedule an appointment with a PAS counselor, contact the PAS office at 919-416-1727.
Take a Break for Puppy Snuggles
James Stroud was walking down the hallway between Duke Hospital North and Duke Medicine Pavilion when he was stopped by a simple question: “Do you want to pet Lizzie?”
“Absolutely,” Stroud immediately replied, grinning as he beelined toward the fuzzy yellow Labrador retriever sitting nearby. Lizzie rolled over on her back, paws dangling in the air as she practically begged for a belly rub as part of her job with the Pets at Duke program, Duke's pet therapy organization.
“This is everything I need right now,” said Stroud, a Clinical Pharmacist, as he knelt next to Lizzie and stroked her fur. “Thank you for bringing her.”
One week earlier, Stroud had lost his golden retriever, Ares, to old age. Spending time with Lizzie made his day “a million times better,” he said.
“Petting her has helped to heal the wound a little bit more,” Stroud said. “While she reminds me of mine that I lost, seeing her and petting her has given me a little more hope.”
The expansion of Pets at Duke in 2024 to include visits for Duke staff and faculty has been exceedingly popular, according to Kevlin Swepston, Pets at Duke coordinator. Two dogs – a golden retriever named Jerry and a yellow Lab named Rocky – are in regular rotation for monthly visits, and substitutes like Lizzie fill in when needed. Each visit averages 60 to 90 people per two-hour session, Swepston said.
Interacting with animals has been shown to decrease levels of cortisol (a stress-related hormone) and lower blood pressure. Pets can also reduce loneliness, increase feelings of social support and boost your mood.
“Just being able to pet a dog and feel the softness of the fur and see the tail wagging, the eyes looking at you – you can’t beat that,” Swepston said.
University and Health System staff and faculty can sign up for a timeslot, though drop-in visits for open opportunities are encouraged.
Tackle Stress at Your Pace
Years ago, when Duke staff or faculty would sign up for the “Success Over Stress” program through LIVE FOR LIFE, the employee wellness program, they received a single email with a long list of all the stress-management tools and resources available at Duke.
The overwhelming array of options sometimes increased stress among participants, according to Jessica Bailey, LIVE FOR LIFE Nurse Manager.
If you sign up for Success Over Stress now, the self-paced stress management program supplies tips and advice in bite-sized, regular emails tailored to staff or faculty based on work location.
“There’s no list to check off or anything that you have to do in person if you don’t want to,” Bailey said. “You just do it whenever it’s convenient for you.”
There are suggested relaxation techniques, such as deep breathing, stretching and mindfulness. There is advice on balancing work and family demands, and how to make the most out of your time to manage responsibilities. And there are recommendations for Duke-specific opportunities for wellness, such as a collection of meditations from Sarah P. Duke Gardens, meditation sessions from Duke Health and Well-being and more.
Before 2020, about one or two Duke staff or faculty members signed up for the program per month, Bailey said. Lately, the program averages 50 to 70 new sign-ups per month. That increase mirrors a national trend: A 2024 Gallup study found 49% of Americans report frequently experiencing stress.
Success Over Stress participants receive check-in emails every 30 days, and Bailey said all who engage report a decrease in stress by 90 days.
“The biggest overall benefit is that they have access to all the resources when it’s most convenient to them,” Bailey said.
Request Success Over Stress resources.
Building a Mindfulness Practice
Bridgette Un Cha Song blocks off 15 minutes on her calendar each Tuesday and Thursday, a commitment she tries not to miss.
As a Staff Assistant at the Duke Human Vaccine Institute, Song makes time for the Mindful Moment webinar on Tuesdays and Mindful Movement on Thursdays. When she skips a session, she feels it. She’s less calm, less centered and her body feels off in a way that’s difficult to describe.
“The weeks that I miss it, I really miss it,” Song said. “Some days it’s a total lifesaver.”
The 15-minute group mindfulness practice on Zoom through LIVE FOR LIFE is led by Health Education Specialist Anna Batsakes. Tuesday’s 2 p.m. Mindful Moment session focuses on breath awareness, gratitude meditation and body scans to help center participants. Thursday’s 10 a.m. Mindful Movement session includes simple Tai Chi-related movements and gestures that help attendees find awareness and presence through meditation.
About 40 to 65 people attend each session, Batsakes said. Many keep their cameras off during the Zoom session, but the option to keep video on is available to build community.
“What we’re trying to do at LIVE FOR LIFE is offer a way for people to build a practice,” Batsakes said. “And the second thing is to really help people understand that a meaningful practice doesn’t have to be an hour of doing yoga, then meditating and drinking a green juice – that 10 to 15 minutes is plenty.”
A mindfulness practice has been shown to regulate the nervous system, reduce anxiety and depression and improve sleep, according to the National Institutes of Health. And even just a few minutes can be valuable – as Song has learned firsthand.
“I have this free class every week and I don’t have to leave my office. I don’t have to drive anywhere,” Song said. “It’s right there.”
Sign up for the LIVE FOR LIFE Mindfulness Webinars mailing list here.
How do you practice mental, physical or social well-being? Send us your story through our story idea form or write working@duke.edu.
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