Resilience
T/F: Resilience is an innate skill.
False! Resilience is a skill that can be cultivated.
T/F: our mental health is just as important as our physical health.
True!
T/F: You have to earn self-care
False! Self-care is a right not a privilege.
T/F: drugs and alcohol are an effective way to cope with your problems
False, while substances can be a way that ppl cope with their problems, it is not effective and can cause damage to your emotional and physical health.
T/F: its normal to experience stress around finals
True!
What is the definition of resilience?
Being resilient means facing difficulties head-on instead of falling into despair or using unhealthy coping strategies. Resilience is often defined as the mental reservoir of strength that helps people handle stress and hardship.
Name two ways you can improve your mental health?
Better sleep
Proper nutrition
Seeking out support
Therapy
Medication
Movement/Exercise
Relaxation/Mindfulness, etc!
T/F: Self-care only includes things like bubble baths, pedicures, shopping, etc.
False! While self-care can include those things, it is also things you don't necessarily want to do but are things that can help you - like going to the doctor, cleaning, showering, studying, etc.
What is a coping skill?
something that you do that helps improve how you are feeling/get through a difficult situation.
T/F: Excessive stressing around finals can lead to lower performance on finals.
True! Excessive or chronic stress impairs your memory, changes your brain structure (less gray matter), makes you more susceptible to mental illness, reduces neuronal functioning and neurons, shrinking of areas associated with emotions, metabolism, and memory.
What are some ways to foster resilience?
Build your connections.
Foster wellness.
Find your purpose.
Embrace healthy thoughts.
Seek help.
What is Seasonal Affective Disorder and what could you do to treat it?
Seasonal affective disorder, or SAD, is type of depression. It happens during certain seasons of the year—most often fall or winter. It is thought that shorter days and less daylight may trigger a chemical change in the brain leading to symptoms of depression. Light therapy, Vitamin D, therapy, and antidepressants can help treat SAD.
What are three basic needs you need to function at your best?
Sleep, Food, Shelter, Movement, Social Connection
Name 3 coping skills you can engage in on campus.
Movement - Hamel Rec
Attending a group or a club
Walking around campus
Therapy at PACS, etc!
What are some resources on campus that can help you be more successful during finals?
CFAR, KNACK tutoring, PLTL, office hours, Library, PACS, Living Well, etc.
What would it look like to be resilient after failing an exam or assignment?
they give an example.
What can you do to support others if you notice if you notice they are struggling with their mental health?
Assess student's answer
What are some examples of active vs passive self-care?
Active - exercise/movement, scheduling an DR appointment, mindfulness, spending time with friends, etc.
Passive - sleep, doom scrolling, watching hours of TV, daydreaming, etc.
What is the most effective skill to help manage anxiety?
Deep breathing ! It stimulates the vagus nerve which sends signals to your brain that everything is okay - stopping the fight/flight/freeze response.
What is the POMODORO method?
A method of studying that has shown to be most effective in helping you retain information and preventing brain fatigue. 25-minute stretches of focused work broken by five-minute breaks. Longer breaks, typically 15 to 30 minutes, are taken after four consecutive work intervals.
What are two of the five basic characteristics of resilience?
Self-compassion, problem solving skills, survivor mentality, emotional regularity, strong social connections
Double Jeopardy: How is mental health different than mental illness?
We all have mental health, we don't all have mental illness. MH is a state of emotional well-being that can fluctuate throughout the day based on a variety of factors. Mental Illness is a diagnosis that you receive from a MH professional that can be more chronic in nature, ex. Generalized Anxiety Disorder, Major Depressive Disorder, etc.
What are the mental and physical benefits of self-care?
Americans cited benefits of self-care as: enhanced self-confidence (64%), increased productivity (67%), happiness (71%). From a physical health perspective, self-care also reduces heart disease, stroke and cancer.
Double Jeopardy: What is the DBT TIPP Skill?
A skill to help manage emotional distress.
Temperature
Intense Exercise
Paced Breathing
Paired Muscle relaxation
What happens to your brain when you stay up for more than 24hrs?
Impaired concentration and decision making.
Impairment in memory - especially declarative (fact-based) memory.
Affects mood - emotional instability.
Creates a lack of motivation and energy levels.
Leaves you feeling drunk. A study found that participants who took the performance test after 17-19 hours of no sleep scored equivalent or worse than that at a BAC of 0.05% (the legal driving limit).