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 UOIT workshop on dealing with anxiety and increasing your chances of academic success.
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, UOIT 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, UOIT 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
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
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
29. Math and Other Disciplines 279
30. Explore Further Resources 287
Last Thoughts 298
How You Can Help 302
About the Authors 310