{"id":111,"date":"2021-11-18T16:16:57","date_gmt":"2021-11-18T16:16:57","guid":{"rendered":"https:\/\/opentextbc.ca\/studentmentalhealth\/chapter\/coping-strategies-handout\/"},"modified":"2021-11-26T18:22:00","modified_gmt":"2021-11-26T18:22:00","slug":"coping-strategies-handout","status":"publish","type":"chapter","link":"https:\/\/opentextbc.ca\/studentmentalhealth\/chapter\/coping-strategies-handout\/","title":{"raw":"Appendix 2: Coping Strategies (Handout 2)","rendered":"Appendix 2: Coping Strategies (Handout 2)"},"content":{"raw":"<div class=\"textbox\">\n\nHandout 2 outlines different ways that students can cope with stress.\n\nDownload <a href=\"https:\/\/opentextbc.ca\/oerdiscipline\/wp-content\/uploads\/sites\/378\/2021\/11\/Handout-2-Coping-Strategies.pdf\">Handout 2: Coping Strategies [PDF]<\/a>.\n\n<\/div>\n<div class=\"h5p\">\n\nThe stress response is your body\u2019s way of letting you know that you need to adapt to changes in your environment. Learning how to effectively manage the stress response can help you build resilience. Here are some strategies that can help you improve your mood and your ability to solve problems.\n<h1>How Do You Know When You\u2019re Experiencing the Stress Response?<\/h1>\nConsider your thoughts, emotions, behaviours, and physical symptoms.\n\n<strong>Address the stress response:<\/strong>\n<ol>\n \t<li>Reframe the stress response: \u201cMy body and brain are getting me ready to face this challenge. I am getting ready for an important task.\u201d<\/li>\n \t<li>Identify the source of your stress response: \u201cWhy am I feeling this stress response?\u201d<\/li>\n \t<li>Make a plan: Use past experiences or brainstorm new ways to approach a difficult situation. Discuss the situation with friends and family and ask for help, if needed.<\/li>\n \t<li>Apply your solutions to the problem.<\/li>\n<\/ol>\nFor example:\n<ul>\n \t<li>If your studies are the source of your stress response, you can access support and resources to develop your learning strategies at the learning centre on your campus.<\/li>\n \t<li>Feel like you have too much to do and don\u2019t know where to start? Consider your approach to how you are managing your time. The learning centre on your campus can offer support on time management.<\/li>\n<\/ul>\nThere are also things you can do on a daily basis to help you feel ready to face the various challenges in school, work, and life:\n\n<strong>Take care of the basics:<\/strong>\n<ul>\n \t<li>Focus on getting enough sleep.<\/li>\n \t<li>Fuel up on healthy foods.<\/li>\n \t<li>Exercise \u2013 walk, stretch, go to the gym, dance, or try yoga.<\/li>\n<\/ul>\n<strong>Make time to unwind:<\/strong>\n<ul>\n \t<li>Create art or write \u2013 draw, journal, write poetry or a compassionate letter to yourself.<\/li>\n \t<li>Curl up on a couch with a book.<\/li>\n \t<li>Enjoy a hot beverage with a friend or family member.<\/li>\n \t<li>Listen to comforting music.<\/li>\n \t<li>Spend time on your favourite course.<\/li>\n \t<li>Remind yourself of your strengths. (I\u2019m good at \u2026.)<\/li>\n \t<li>Garden \u2013 grow something, bring flowers into your room, visit a local garden.<\/li>\n \t<li>Laugh \u2013 read a funny book, watch a comedy.<\/li>\n \t<li>Try muscle relaxation exercises.<\/li>\n \t<li>Find a quiet, safe space, such as a garden, park, or library where you can relax.<\/li>\n<\/ul>\n<strong>\u00a0<\/strong>Stay connected or get involved:\n<ul>\n \t<li>Call friends or family when you need to talk.<\/li>\n \t<li>Build a support network \u2013 contact old friends or join a club.<\/li>\n \t<li>Have fun and meet new people by volunteering in your community.<\/li>\n \t<li>Connect with individuals with similar experiences and interests.<\/li>\n<\/ul>\n<strong>Reduce your stress response in the moment:<\/strong>\n\nTry this box breathing technique. It can help bring your heart rate back to normal, so you feel a little more relaxed. Here\u2019s how you do it:\n\nIf possible, sit and close your eyes. If not, just focus on your breathing.\n<ul>\n \t<li>Step 1: Inhale (preferably through your nose) for a count of 4.<\/li>\n \t<li>Step 2: Hold your breath for a count of 4. You\u2019re not trying to deprive yourself of air; you\u2019re just giving the air a few seconds to fill your lungs.<\/li>\n \t<li>Step 3: Exhale slowly through your mouth for a count of 4.<\/li>\n \t<li>Step 4: Pause for a count of 4 (without speaking) before breathing again.<\/li>\n<\/ul>\nRepeat this process as many times as you can. Even 30 seconds of deep breathing will help you feel more relaxed and in control.\n\nPractising mindfulness can also reduce the stress response. Apps such as Headspace, Calm, and Insight Timer provide guided or unguided mindfulness options.\n<h1>Where to Seek More Help<\/h1>\n<h2>Online Self-Help and Proactive Resources<\/h2>\n<ul>\n \t<li><a href=\"http:\/\/www.foundrybc.ca\"><strong>Foundry<\/strong><\/a>\u00a0offers resources and self-help ideas for young people aged 12\u201324. You can use the app to drop in or schedule a virtual <a href=\"https:\/\/foundrybc.ca\/virtual\/drop-in-counselling\/\">counselling<\/a> appointment, find <a href=\"https:\/\/foundrybc.ca\/virtual\/peer-support\/\">peer support<\/a>, join a <a href=\"https:\/\/foundrybc.ca\/virtual\/youth-groups\/\">youth group<\/a> or <a href=\"https:\/\/foundrybc.ca\/virtual\/caregiver-groups\/\">caregiver group<\/a>, or browse the library of tools and resources.<\/li>\n \t<li><a href=\"http:\/\/www.anxietybc.com\/mobile-app\"><strong>Mindshift<\/strong><\/a> is a great app and website; it includes relaxation techniques.<\/li>\n \t<li><a href=\"https:\/\/www.heretohelp.bc.ca\/\"><strong>HeretoHelp<\/strong><\/a> offers strategies and resources to help people take care of their mental health and use substances in healthier ways.<\/li>\n<\/ul>\n<h2>Crisis Help<\/h2>\n<ul>\n \t<li><strong>Mental Health Support Line:<\/strong> 310-6789 (no need for area code)<\/li>\n \t<li><strong>Here2Talk:<\/strong> 1-877-857-3397 \u2013 a 24-hour phone and chat counselling support service for B.C. post-secondary students that offers free, confidential counselling and community referral services via app, phone, and web (https:\/\/here2talk.ca)<\/li>\n \t<li><strong>B.C Suicide Line:<\/strong> 1-800-784-2433 (1-800-SUICIDE) or https:\/\/crisiscentre.bc.ca\/<\/li>\n \t<li>Local hospital emergency department<\/li>\n<\/ul>\nWhat are two strategies would you like to try?\n<ol>\n \t<li><\/li>\n \t<li><\/li>\n<\/ol>\n<\/div>\n<h3>Text Attribution<\/h3>\n<ul>\n \t<li>This handout is adapted from <a href=\"https:\/\/wellbeing.ubc.ca\/coping-strategies-handout\"><em>Coping Strategies Handout <\/em><\/a>by University of British Columbia Student Health and Wellbeing staff. <a href=\"https:\/\/creativecommons.org\/licenses\/by\/4.0\/\">CC BY 4.0 License<\/a>.<\/li>\n<\/ul>","rendered":"<div class=\"textbox\">\n<p>Handout 2 outlines different ways that students can cope with stress.<\/p>\n<p>Download <a href=\"https:\/\/opentextbc.ca\/oerdiscipline\/wp-content\/uploads\/sites\/378\/2021\/11\/Handout-2-Coping-Strategies.pdf\">Handout 2: Coping Strategies [PDF]<\/a>.<\/p>\n<\/div>\n<div class=\"h5p\">\n<p>The stress response is your body\u2019s way of letting you know that you need to adapt to changes in your environment. Learning how to effectively manage the stress response can help you build resilience. Here are some strategies that can help you improve your mood and your ability to solve problems.<\/p>\n<h1>How Do You Know When You\u2019re Experiencing the Stress Response?<\/h1>\n<p>Consider your thoughts, emotions, behaviours, and physical symptoms.<\/p>\n<p><strong>Address the stress response:<\/strong><\/p>\n<ol>\n<li>Reframe the stress response: \u201cMy body and brain are getting me ready to face this challenge. I am getting ready for an important task.\u201d<\/li>\n<li>Identify the source of your stress response: \u201cWhy am I feeling this stress response?\u201d<\/li>\n<li>Make a plan: Use past experiences or brainstorm new ways to approach a difficult situation. Discuss the situation with friends and family and ask for help, if needed.<\/li>\n<li>Apply your solutions to the problem.<\/li>\n<\/ol>\n<p>For example:<\/p>\n<ul>\n<li>If your studies are the source of your stress response, you can access support and resources to develop your learning strategies at the learning centre on your campus.<\/li>\n<li>Feel like you have too much to do and don\u2019t know where to start? Consider your approach to how you are managing your time. The learning centre on your campus can offer support on time management.<\/li>\n<\/ul>\n<p>There are also things you can do on a daily basis to help you feel ready to face the various challenges in school, work, and life:<\/p>\n<p><strong>Take care of the basics:<\/strong><\/p>\n<ul>\n<li>Focus on getting enough sleep.<\/li>\n<li>Fuel up on healthy foods.<\/li>\n<li>Exercise \u2013 walk, stretch, go to the gym, dance, or try yoga.<\/li>\n<\/ul>\n<p><strong>Make time to unwind:<\/strong><\/p>\n<ul>\n<li>Create art or write \u2013 draw, journal, write poetry or a compassionate letter to yourself.<\/li>\n<li>Curl up on a couch with a book.<\/li>\n<li>Enjoy a hot beverage with a friend or family member.<\/li>\n<li>Listen to comforting music.<\/li>\n<li>Spend time on your favourite course.<\/li>\n<li>Remind yourself of your strengths. (I\u2019m good at \u2026.)<\/li>\n<li>Garden \u2013 grow something, bring flowers into your room, visit a local garden.<\/li>\n<li>Laugh \u2013 read a funny book, watch a comedy.<\/li>\n<li>Try muscle relaxation exercises.<\/li>\n<li>Find a quiet, safe space, such as a garden, park, or library where you can relax.<\/li>\n<\/ul>\n<p><strong>\u00a0<\/strong>Stay connected or get involved:<\/p>\n<ul>\n<li>Call friends or family when you need to talk.<\/li>\n<li>Build a support network \u2013 contact old friends or join a club.<\/li>\n<li>Have fun and meet new people by volunteering in your community.<\/li>\n<li>Connect with individuals with similar experiences and interests.<\/li>\n<\/ul>\n<p><strong>Reduce your stress response in the moment:<\/strong><\/p>\n<p>Try this box breathing technique. It can help bring your heart rate back to normal, so you feel a little more relaxed. Here\u2019s how you do it:<\/p>\n<p>If possible, sit and close your eyes. If not, just focus on your breathing.<\/p>\n<ul>\n<li>Step 1: Inhale (preferably through your nose) for a count of 4.<\/li>\n<li>Step 2: Hold your breath for a count of 4. You\u2019re not trying to deprive yourself of air; you\u2019re just giving the air a few seconds to fill your lungs.<\/li>\n<li>Step 3: Exhale slowly through your mouth for a count of 4.<\/li>\n<li>Step 4: Pause for a count of 4 (without speaking) before breathing again.<\/li>\n<\/ul>\n<p>Repeat this process as many times as you can. Even 30 seconds of deep breathing will help you feel more relaxed and in control.<\/p>\n<p>Practising mindfulness can also reduce the stress response. Apps such as Headspace, Calm, and Insight Timer provide guided or unguided mindfulness options.<\/p>\n<h1>Where to Seek More Help<\/h1>\n<h2>Online Self-Help and Proactive Resources<\/h2>\n<ul>\n<li><a href=\"http:\/\/www.foundrybc.ca\"><strong>Foundry<\/strong><\/a>\u00a0offers resources and self-help ideas for young people aged 12\u201324. You can use the app to drop in or schedule a virtual <a href=\"https:\/\/foundrybc.ca\/virtual\/drop-in-counselling\/\">counselling<\/a> appointment, find <a href=\"https:\/\/foundrybc.ca\/virtual\/peer-support\/\">peer support<\/a>, join a <a href=\"https:\/\/foundrybc.ca\/virtual\/youth-groups\/\">youth group<\/a> or <a href=\"https:\/\/foundrybc.ca\/virtual\/caregiver-groups\/\">caregiver group<\/a>, or browse the library of tools and resources.<\/li>\n<li><a href=\"http:\/\/www.anxietybc.com\/mobile-app\"><strong>Mindshift<\/strong><\/a> is a great app and website; it includes relaxation techniques.<\/li>\n<li><a href=\"https:\/\/www.heretohelp.bc.ca\/\"><strong>HeretoHelp<\/strong><\/a> offers strategies and resources to help people take care of their mental health and use substances in healthier ways.<\/li>\n<\/ul>\n<h2>Crisis Help<\/h2>\n<ul>\n<li><strong>Mental Health Support Line:<\/strong> 310-6789 (no need for area code)<\/li>\n<li><strong>Here2Talk:<\/strong> 1-877-857-3397 \u2013 a 24-hour phone and chat counselling support service for B.C. post-secondary students that offers free, confidential counselling and community referral services via app, phone, and web (https:\/\/here2talk.ca)<\/li>\n<li><strong>B.C Suicide Line:<\/strong> 1-800-784-2433 (1-800-SUICIDE) or https:\/\/crisiscentre.bc.ca\/<\/li>\n<li>Local hospital emergency department<\/li>\n<\/ul>\n<p>What are two strategies would you like to try?<\/p>\n<ol>\n<li><\/li>\n<li><\/li>\n<\/ol>\n<\/div>\n<h3>Text Attribution<\/h3>\n<ul>\n<li>This handout is adapted from <a href=\"https:\/\/wellbeing.ubc.ca\/coping-strategies-handout\"><em>Coping Strategies Handout <\/em><\/a>by University of British Columbia Student Health and Wellbeing staff. <a href=\"https:\/\/creativecommons.org\/licenses\/by\/4.0\/\">CC BY 4.0 License<\/a>.<\/li>\n<\/ul>\n","protected":false},"author":123,"menu_order":2,"template":"","meta":{"pb_show_title":"on","pb_short_title":"","pb_subtitle":"","pb_authors":[],"pb_section_license":""},"chapter-type":[],"contributor":[],"license":[],"class_list":["post-111","chapter","type-chapter","status-publish","hentry"],"part":107,"_links":{"self":[{"href":"https:\/\/opentextbc.ca\/studentmentalhealth\/wp-json\/pressbooks\/v2\/chapters\/111","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/opentextbc.ca\/studentmentalhealth\/wp-json\/pressbooks\/v2\/chapters"}],"about":[{"href":"https:\/\/opentextbc.ca\/studentmentalhealth\/wp-json\/wp\/v2\/types\/chapter"}],"author":[{"embeddable":true,"href":"https:\/\/opentextbc.ca\/studentmentalhealth\/wp-json\/wp\/v2\/users\/123"}],"version-history":[{"count":1,"href":"https:\/\/opentextbc.ca\/studentmentalhealth\/wp-json\/pressbooks\/v2\/chapters\/111\/revisions"}],"predecessor-version":[{"id":112,"href":"https:\/\/opentextbc.ca\/studentmentalhealth\/wp-json\/pressbooks\/v2\/chapters\/111\/revisions\/112"}],"part":[{"href":"https:\/\/opentextbc.ca\/studentmentalhealth\/wp-json\/pressbooks\/v2\/parts\/107"}],"metadata":[{"href":"https:\/\/opentextbc.ca\/studentmentalhealth\/wp-json\/pressbooks\/v2\/chapters\/111\/metadata\/"}],"wp:attachment":[{"href":"https:\/\/opentextbc.ca\/studentmentalhealth\/wp-json\/wp\/v2\/media?parent=111"}],"wp:term":[{"taxonomy":"chapter-type","embeddable":true,"href":"https:\/\/opentextbc.ca\/studentmentalhealth\/wp-json\/pressbooks\/v2\/chapter-type?post=111"},{"taxonomy":"contributor","embeddable":true,"href":"https:\/\/opentextbc.ca\/studentmentalhealth\/wp-json\/wp\/v2\/contributor?post=111"},{"taxonomy":"license","embeddable":true,"href":"https:\/\/opentextbc.ca\/studentmentalhealth\/wp-json\/wp\/v2\/license?post=111"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}