Click on the cover below to download the full pocket guide on how to recover faster, feel better and push forward through periods of anxiety. This book is also the resource used for a Ontario Tech University workshop on dealing with anxiety and increasing your chances of academic success.
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Praise for Resilience 101: Recover Faster, Feel Better and Push Forward
Chock full of resources and strategies and evidence-based practice that will offer you your own evidence of what works for you as you plan out your journey of life and how you want to be. This book offers wisdoms, insights, strategies and lessons learned by others on how you choose your navigation of life and school. It maps out the stepping stones to you becoming the optimal person you can be. It comes with a process of trial and error as well as successes and opportunities. As a mindfulness practitioner, academic teacher and mentor, I also know this book can be your introduction to calming your mind while energizing your life through mindfulness. Practicing mindfulness and some of the other strategies are positive, life-defining decisions. Michele Chaban, MSW, RSW, PhD, Founding Director of both the Applied Mindfulness Meditation (AMM-MIND) at the University of Toronto and of Toronto’s Mount Sinai Hospital’s Temmy Latner Centre, Palliative Care Program and Family Counselling Even as a graduate student this information is good to have on hand to deal with mental health problems that get thrown your way during school. I wish I had gotten something like it sooner, knowing where to get help when you need it is crucial! Joanna Klees, MSc student, UBC I think that the content is great! Lot's of amazing resources for people and it is definitely easy to follow and understand. Rachit Desai, Masters student, Ontario Tech University Faculty of Health Sciences I thought it was comprehensive, informative and should be shared in class prior to leaving high school, the type of reading that you can refer back to over the years. Stephen Campbell, Human Resource Manager This is a great tool that I think can help our youth work out their own solutions to challenges and triggers while acknowledging that they are not alone with their struggles. It is timely and should be shared widely. Diana Potts, Parent University students aren’t always aware when they are experiencing issues with mental health. Not only does this book help students identify when they are in need, but it also provides them with various tools for students to help themselves. This is an excellent tool in a time when we normalize the anxieties and difficulties of the transition to university. Michael Short, Masters student, Ontario Tech University Faculty of Health Sciences This is a very practical and useful resource. Transition into higher education can often be stressful as there are many academic changes along with personal discoveries occurring at the same time. There are many helpful strategies within this book that help the reader to understand the feelings they are experiencing in such a time of transition. This book is a great guide for helping students understand tools to build resilience and guide students to become mindful and aware of their new challenges. Lynne Tolland, M.Sc., Parent |
Table of Contents
Foreword 8 Introduction 11 Definitions 16 How to Use This Book 17 First Things First 1. How do You Know You Need Help? 21 2. Panic Attacks 33 3. Depression 48 4. Suicide Prevention 57 5. Schedule 63 6. Resiliency101 69 Strategies 1. Nurture — Relationships 84 2. Happiness — Habits 93 3. Gratitude — Habits 104 4. Mindfulness and Mastering Fear 107 5. Cook? — Of Course You Can 118 6. Sleep, Eat, and Move 121 7. “Easier Said than Done” 129 8. Nurture — Random Acts of Kindness 135 9. Happiness — Being Happier 141 10. Gratitude — Your Place in History 151 11. Mindfulness — The Basics 156 12. Clean — Your Environment Matters 169 13. Memorize 172 14. Easier to Be Unhappy 186 15. Nurture — Older & Younger People 196 16. Happiness and Wisdom 202 17. Gratitude — Music, Art, Dance 209 18. Mindfulness — Silence 211 19. Learn How to Learn 218 20. Explore 222 21. School of Hard Knocks 224 22. Nurture — Grief, & Trauma 228 23. Happiness — Therapies 241 24. Gratitude — Films, Social Media 256 25. Mindfulness — Practice, Practice 261 26. Financial Literacy 263 27. Successful Resiliency Looks Like This 266 28. What Next? — Repeat 271 Bonus Strategies 29. Math and Other Disciplines 279 30. Explore Further Resources 287 Last Thoughts 298 How You Can Help 302 References 303 Acknowledgements 308 About the Authors 310 |
MORE Strategies!
During February 26-27, 2020 at the Frayme Learning Institute’s Toronto Conference, participants who work with youth provided extra examples of how students can enhance their resilience. They used our Circle of 5 model of 5: nurturing, being happier more often, gratitude, mindfulness and practical skills development. We are grateful to everyone who gave us their ideas!
Nurture: Connect with loved ones as often as possible.
Happiness: Play guitar. Seek out validating people.
Gratitude: Reflecting on dreams and goals That I have achieved.
Mindfulness: Singing. Focus on my breath.
Practical Skills: Create lists to tackle one item at a time.
Anonymous
Practical Skills: Looking negative event as a challenge and not as stressful event/situation so the brain will not release cortisol but rather the brain will start thinking about strategies. Your body will thrive.
MariaFe Aguinaldo is a Registered Psychologist at Addiction Services for York Region (Ontario).
Nurture: Help other students connect with their family and mentors.
Happiness: Spending time with those I care for. Doing hobbies/sports that I enjoy.
Gratitude: Showing I am thankful for those who have helped me/impacted my life. Writing down 5 things I am thankful/grateful for.
Mindfulness: Listening to music and podcasts. Journaling.
Practical Skills: Spending time with children and other youth. Playing guitar.
Shauna Brown is a YAC Facilitator at the Maltby Centre (Kingston, Ontario)
Nurture: Compliment 3 people per day (helping others, helps you too!).
Happiness: Each day (at the end of the day) write down 3 good things (big or small) that happened in your day. Exercise (outside is better) – run one lap of a track, 10 jumping jacks, etc.
Gratitude: Photography – take pictures of things you love/are thankful for.
Mindfulness: Power Pose – (stand feet shoulder width apart, head up and fists on hips for 2-5 minutes per day). This is proven to give you confidence and help you to be successful in tasks performed after the power pose! Do a puzzle. Meditation – either guided or on your own.
Emily Crowson is a Youth Facilitator at the Maltby Centre (Kingston, Ontario)
Nurture: Practice something routinely (e.g., make your bed, do a face mask or bubble bath, or exercise)
Happiness: Share positive affirmations or make positive affirmations boards.
Mindfulness: Download free apps to practice mindful eating and walking.
Brittney Doherty is a HUB Staff member at the John Howard Society of Niagara (Ontario)
Nurture: Take care of a plant (Chinese Evergreen). Give hugs and smiles.
Happiness: Do something you love. Hobby like sewing or beading.
Gratitude: Being grateful for having the opportunity to be where you are. Being grateful for family.
Mindfulness: Meditating and art therapy.
Practical Skills: Calling a friend via telephone. Taking a walk.
Miranda Echum is a Program Coordinator at Nishnawbe Aski Nation (Northern Ontario)
Nurture: Talk and get to know new people. Find common interests between you and others.
Happiness: Go on a nice walk. Call friends and family or meet up with them.
Gratitude: Reflect on at least 1 good thing that happened in your day, even if it was small.
Nadia Henry is a Youth Ally at East Metro Youth Services (Toronto)
Nurture: Do an activity self-inventory: before saying yes to social activities, ask yourself key questions to decide before saying yes/no. Give yourself positive stories to disrupt limiting beliefs. Allow yourself rest, guilt free, when needed. Schedule self-time in my calendar.
Happiness: “3 good things” jotted down at the end of every day. Pausing my day for a song, meditation or a few breaths (on public transit especially). Turning off email notifications at night.
Gratitude: During difficult moments – pause and remember “I have x, y, and z things in my life that I am grateful for.
Mindfulness: Phone off and plugged in across the room at 10:00 p.m.. Meditation and breath-work once daily. I do meditation and energy cleansing between clients.
Gabriela Kassel Gomez is the Director of Social Counseling at Head & Hands (Montreal)
Nurture: Watering plants.
Happiness: Visualize a special place.
Gratitude: Look at pictures. Apples and Onions: Review 3 good things and 3 bittersweet things.
Mindfulness: Breathing exercises.
Practical Skills: Physical Activity to relax body -- clinch our toes, then bend knees, push out stomach, flex biceps, wiggle fingers, roll neck and blink eyes.
Kyle Kelly is the Program Team Supervisor of Laing House (Halifax)
Nurture: Challenge yourself socially, e.g., greet a stranger. Schedule time to meet loved ones (don’t isolate yourself).
Happiness: Listen to music. I write nice affirmations for myself when I’m happy that I read to cheer myself up if I get sad.
Gratitude: I keep a diary/journal where I recount all my good moments of the day.
Mindfulness: Ground yourself with fidget toys.
Practical: Taking breaks. Make sure you take care of your body (eat, drink water, etc.).
Diya Mohan is a Youth Ally at East Metro Youth Services (Toronto)
Happiness: Get a hobby. Buy something you’ve wanted for a long time. Listen to music.
Gratitude: Think about everyone who has helped you (even little things) to get you where you are today.
Practical: Tell someo if you are overwhelmed. Ditch that club or project!
Erin Park is Youth Ally at East Metro Youth Services (Toronto)
Practical Skills: You need 3 hobbies:
1.health hobby
2.creative hobby
3.fun hobby
Kursten Ronsom is a Program Coordinator at the Fort Erie Native Friendship Centre (Ontario)
Happiness: Solidify social connections. Build up self-esteem.
Gratitude: Have a gratitude journal.
Mindfulness: Meditation.
Ezra Skandalakis is a Youth Volunteer at Skylark Children, Youth, and Families (Toronto)
Nurture: Getting lost in learning a new or favourite topic.
Happiness: Self-compassion.
Mindfulness: Guided meditations.
Practical Skills: Learning a new skill.
Peter Snow is a Social Worker at the Youth Wellness Centre (Hamilton, Ontario)
Nurture: Self-compassion – shifting inner dialogue to be less judgemental/less critical towards being more gentle, loving, forgiving and self-compassionate. Learning to soothe and self-regulate.
Happiness: Writing out new narratives or scripts to speak to themselves.
Gratitude: Can tie gratitude into this mindfulness and exercises to practice being non-judgmental.
Mindfulness: Meditation.
Connie Stevenson, MSW, RSW of the Youth Wellness Centre (Hamilton, Ontario)
Nurture: Community mentorship
Happiness: Peer-peer groups.
Gratitude: Connecting with vulnerable populations.
Mindfulness: D.B.T. Therapy (Dialectical Behavior Therapy)
Trisha is a member of the Primary Care Network Youth HUB Steering Committee)
During February 26-27, 2020 at the Frayme Learning Institute’s Toronto Conference, participants who work with youth provided extra examples of how students can enhance their resilience. They used our Circle of 5 model of 5: nurturing, being happier more often, gratitude, mindfulness and practical skills development. We are grateful to everyone who gave us their ideas!
Nurture: Connect with loved ones as often as possible.
Happiness: Play guitar. Seek out validating people.
Gratitude: Reflecting on dreams and goals That I have achieved.
Mindfulness: Singing. Focus on my breath.
Practical Skills: Create lists to tackle one item at a time.
Anonymous
Practical Skills: Looking negative event as a challenge and not as stressful event/situation so the brain will not release cortisol but rather the brain will start thinking about strategies. Your body will thrive.
MariaFe Aguinaldo is a Registered Psychologist at Addiction Services for York Region (Ontario).
Nurture: Help other students connect with their family and mentors.
Happiness: Spending time with those I care for. Doing hobbies/sports that I enjoy.
Gratitude: Showing I am thankful for those who have helped me/impacted my life. Writing down 5 things I am thankful/grateful for.
Mindfulness: Listening to music and podcasts. Journaling.
Practical Skills: Spending time with children and other youth. Playing guitar.
Shauna Brown is a YAC Facilitator at the Maltby Centre (Kingston, Ontario)
Nurture: Compliment 3 people per day (helping others, helps you too!).
Happiness: Each day (at the end of the day) write down 3 good things (big or small) that happened in your day. Exercise (outside is better) – run one lap of a track, 10 jumping jacks, etc.
Gratitude: Photography – take pictures of things you love/are thankful for.
Mindfulness: Power Pose – (stand feet shoulder width apart, head up and fists on hips for 2-5 minutes per day). This is proven to give you confidence and help you to be successful in tasks performed after the power pose! Do a puzzle. Meditation – either guided or on your own.
Emily Crowson is a Youth Facilitator at the Maltby Centre (Kingston, Ontario)
Nurture: Practice something routinely (e.g., make your bed, do a face mask or bubble bath, or exercise)
Happiness: Share positive affirmations or make positive affirmations boards.
Mindfulness: Download free apps to practice mindful eating and walking.
Brittney Doherty is a HUB Staff member at the John Howard Society of Niagara (Ontario)
Nurture: Take care of a plant (Chinese Evergreen). Give hugs and smiles.
Happiness: Do something you love. Hobby like sewing or beading.
Gratitude: Being grateful for having the opportunity to be where you are. Being grateful for family.
Mindfulness: Meditating and art therapy.
Practical Skills: Calling a friend via telephone. Taking a walk.
Miranda Echum is a Program Coordinator at Nishnawbe Aski Nation (Northern Ontario)
Nurture: Talk and get to know new people. Find common interests between you and others.
Happiness: Go on a nice walk. Call friends and family or meet up with them.
Gratitude: Reflect on at least 1 good thing that happened in your day, even if it was small.
Nadia Henry is a Youth Ally at East Metro Youth Services (Toronto)
Nurture: Do an activity self-inventory: before saying yes to social activities, ask yourself key questions to decide before saying yes/no. Give yourself positive stories to disrupt limiting beliefs. Allow yourself rest, guilt free, when needed. Schedule self-time in my calendar.
Happiness: “3 good things” jotted down at the end of every day. Pausing my day for a song, meditation or a few breaths (on public transit especially). Turning off email notifications at night.
Gratitude: During difficult moments – pause and remember “I have x, y, and z things in my life that I am grateful for.
Mindfulness: Phone off and plugged in across the room at 10:00 p.m.. Meditation and breath-work once daily. I do meditation and energy cleansing between clients.
Gabriela Kassel Gomez is the Director of Social Counseling at Head & Hands (Montreal)
Nurture: Watering plants.
Happiness: Visualize a special place.
Gratitude: Look at pictures. Apples and Onions: Review 3 good things and 3 bittersweet things.
Mindfulness: Breathing exercises.
Practical Skills: Physical Activity to relax body -- clinch our toes, then bend knees, push out stomach, flex biceps, wiggle fingers, roll neck and blink eyes.
Kyle Kelly is the Program Team Supervisor of Laing House (Halifax)
Nurture: Challenge yourself socially, e.g., greet a stranger. Schedule time to meet loved ones (don’t isolate yourself).
Happiness: Listen to music. I write nice affirmations for myself when I’m happy that I read to cheer myself up if I get sad.
Gratitude: I keep a diary/journal where I recount all my good moments of the day.
Mindfulness: Ground yourself with fidget toys.
Practical: Taking breaks. Make sure you take care of your body (eat, drink water, etc.).
Diya Mohan is a Youth Ally at East Metro Youth Services (Toronto)
Happiness: Get a hobby. Buy something you’ve wanted for a long time. Listen to music.
Gratitude: Think about everyone who has helped you (even little things) to get you where you are today.
Practical: Tell someo if you are overwhelmed. Ditch that club or project!
Erin Park is Youth Ally at East Metro Youth Services (Toronto)
Practical Skills: You need 3 hobbies:
1.health hobby
2.creative hobby
3.fun hobby
Kursten Ronsom is a Program Coordinator at the Fort Erie Native Friendship Centre (Ontario)
Happiness: Solidify social connections. Build up self-esteem.
Gratitude: Have a gratitude journal.
Mindfulness: Meditation.
Ezra Skandalakis is a Youth Volunteer at Skylark Children, Youth, and Families (Toronto)
Nurture: Getting lost in learning a new or favourite topic.
Happiness: Self-compassion.
Mindfulness: Guided meditations.
Practical Skills: Learning a new skill.
Peter Snow is a Social Worker at the Youth Wellness Centre (Hamilton, Ontario)
Nurture: Self-compassion – shifting inner dialogue to be less judgemental/less critical towards being more gentle, loving, forgiving and self-compassionate. Learning to soothe and self-regulate.
Happiness: Writing out new narratives or scripts to speak to themselves.
Gratitude: Can tie gratitude into this mindfulness and exercises to practice being non-judgmental.
Mindfulness: Meditation.
Connie Stevenson, MSW, RSW of the Youth Wellness Centre (Hamilton, Ontario)
Nurture: Community mentorship
Happiness: Peer-peer groups.
Gratitude: Connecting with vulnerable populations.
Mindfulness: D.B.T. Therapy (Dialectical Behavior Therapy)
Trisha is a member of the Primary Care Network Youth HUB Steering Committee)