{"id":76,"date":"2021-10-25T19:43:50","date_gmt":"2021-10-25T19:43:50","guid":{"rendered":"https:\/\/opentextbc.ca\/studentmentalhealth\/chapter\/what-to-do-when-were-stressed\/"},"modified":"2021-11-26T18:22:02","modified_gmt":"2021-11-26T18:22:02","slug":"what-to-do-when-were-stressed","status":"publish","type":"chapter","link":"https:\/\/opentextbc.ca\/studentmentalhealth\/chapter\/what-to-do-when-were-stressed\/","title":{"raw":"6. What To Do When We\u2019re Stressed","rendered":"6. What To Do When We\u2019re Stressed"},"content":{"raw":"<div class=\"textbox\">\n\n<em>There are things we can do to help us cope with stress. This section looks at key steps we can take to manage stress.<\/em>\n\n<\/div>\n<div class=\"h5p\">\n\n[h5p id=\"8\"]<em>These slides are available for use with this section of the presentation. For information about downloading the slide deck, see the <a class=\"internal\" href=\"https:\/\/opentextbc.ca\/studentmentalhealth\/front-matter\/introduction\/\">Introduction<\/a><\/em>.\n\n<\/div>\nHow can we help ourselves and others who are experiencing the stress response?\n\nThe Wellness Wheel helps us to identify what might be out of balance and causing us stress. There are also three important steps to remember when we want to make stress work for us.\n<div class=\"pdf\"><img class=\"aligncenter wp-image-72\" src=\"https:\/\/opentextbc.ca\/oerdiscipline\/wp-content\/uploads\/sites\/378\/2021\/10\/Student-Mental-Health-Slides1_Page_30.png\" alt=\"\" width=\"500\" height=\"281\"><\/div>\n<h1>Three Steps for Coping with Stress<\/h1>\n<em>You may want to share <a class=\"internal\" href=\"\/studentmentalhealth\/chapter\/coping-strategies-handout\/\">Handout 2: Coping Strategies<\/a>\u00a0with participants now.<\/em>\n<h2>1. Reframe the Stress Response<\/h2>\n<ul>\n \t<li>Think of it as a signal\u00a0for your body and brain to adapt to changes in your environment and prepare for a challenge. 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.<\/li>\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 (Refer to the Wellness Wheel to identify what may be out of balance.)<\/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<\/ul>\nFor example:\n<ul>\n \t<li>If your studies are the source of your stress response, access support and resources to develop your learning strategies.<\/li>\n \t<li>Feel like you have too much to do and don\u2019t know where to start? Consider how you are managing your time.<\/li>\n<\/ul>\n<h2>2. Model or Apply Effective Coping Skills<\/h2>\nBefore, during, or after a stressful experience, effective coping strategies include:\n<ul>\n \t<li>Considering solutions to the problem<\/li>\n \t<li>Connecting with your social support<\/li>\n \t<li>Practising healthy habits for sleeping, eating, and physical activity<\/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. For example:\n\nTake care of the basics:\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 do yoga.<\/li>\n<\/ul>\nMake time to unwind:\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 ...)<\/li>\n \t<li>Garden \u2013 grow something, bring flowers into your room.<\/li>\n \t<li>Laugh \u2013 read a funny book, watch a comedy, visit a local garden.<\/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>\nStay 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>\nRefer to the <a class=\"internal\" href=\"\/studentmentalhealth\/chapter\/what-is-mental-health-and-wellness#ww\">Wellness Wheel<\/a> for more ideas.\n<h2>3. Try Reducing Your Stress Response in the Moment<\/h2>\nFor example, 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:\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 four.<\/li>\n \t<li>Step 2: Hold your breath for a count of four. 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 four.<\/li>\n \t<li>Step 4: Pause for a count of four 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<div class=\"textbox textbox--examples\"><header class=\"textbox__header\">\n<p class=\"textbox__title\">Global Events and Mental Health<\/p>\n\n<\/header>\n<div class=\"textbox__content\">\n\nMany global events have been shown to have an impact on mental health.\n\nFor example, most people experienced increased levels of stress and anxiety from the COVID-19 global pandemic. It activated the stress response for an extended and undefined amount of time, and as we navigate the aftermath of the pandemic, we are discovering its full impact on mental health. Many people experienced stress from the prolonged fear, isolation, disruption, and uncertainty that the pandemic created, and many will continue to feel these impacts.\n\nCOVID-19 also brought to light many inequities that exist within society, and Black Lives Matter amplified awareness of these problems. Many people \u2013 both Indigenous and non-Indigenous \u2013 were also strongly affected by the discovery of the unmarked graves at Indian residential schools across the country. These discoveries have retraumatized many Indigenous people, and forced many non-Indigenous people to reckon with the violent beginnings of our country and its colonial past and present.\n\nClimate change and related disasters such as fires, floods, droughts, and extreme weather can also cause elevated levels of anxiety, stress, depression, grief, and post-traumatic stress disorders. The trauma and losses from a disaster, such as losing a home or job and being disconnected from one\u2019s neighbourhood and community, can contribute to depression and anxiety.[footnote]U.S. Global Change Research Program. (2016). <em>The Impacts of Climate Change on Human Health in the United States: A Scientific Assessment<\/em>. https:\/\/health2016.globalchange.gov\/[\/footnote]\n\nThings to keep in mind about mental health and global events:\n<ul>\n \t<li>It is normal to feel an increased sense of stress as a result of these global events, which have caused great upheaval. During a pandemic or after a natural disaster, our regular coping strategies, such as going to a gym class, singing in a choir, playing team sports, or visiting friends and family, are not as effective or may be unavailable because of public health guidelines.<\/li>\n \t<li>This doesn\u2019t mean we should give up. In fact, during times of upheaval, there is even more need to consider your mental health and create a plan for activating effective coping and soothing strategies.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"pdf\"><img class=\"aligncenter wp-image-73\" src=\"https:\/\/opentextbc.ca\/oerdiscipline\/wp-content\/uploads\/sites\/378\/2021\/11\/Student-Mental-Health-Slides1_Page_31.png\" alt=\"\" width=\"500\" height=\"281\"><\/div>\n<h1>Taking Charge of Your Health<\/h1>\nAnother important aspect of dealing effectively with stress is taking care of your overall health so that you have energy and resources to adapt to the challenge you are facing.\n\nResearch shows that strategies for attaining and maintaining physical and mental health are the same:\n<ul>\n \t<li>Sleep, exercise, nutrition, social connections, and activities that give you a sense of purpose, such as helping others, have all been shown consistently to positively impact mental and physical health.<\/li>\n \t<li>These five strategies consistently show positive impacts. You likely do many other things to maintain and enhance your health.<\/li>\n<\/ul>\nMaintaining your physical and mental health is a lifelong process:[footnote]<span style=\"text-align: initial;font-size: 1em\">Adapted from Ohrnberger, J. Fichera E., &amp; Sutton, M. (2017). <\/span>The relationship between physical and mental health: A mediation analysis<span style=\"text-align: initial;font-size: 1em\">. <\/span><em style=\"text-align: initial;font-size: 1em\">Social Science and Medicine, 195<\/em><span style=\"text-align: initial;font-size: 1em\">. <\/span><span style=\"text-align: initial;font-size: 1em\">https:\/\/doi.org\/10.1016\/j.socscimed.2017.11.008<\/span><span style=\"text-align: initial;font-size: 1em\"> (<\/span><a style=\"text-align: initial;font-size: 1em\" href=\"https:\/\/creativecommons.org\/licenses\/by\/4.0\/\">CC BY 4.0 License<\/a><span style=\"text-align: initial;font-size: 1em\">)<\/span><span style=\"text-align: initial;font-size: 1em\">[\/footnote]<\/span>\n<div>\n<ul>\n \t<li>Every time your life situation changes \u2013 where you live, where you work, who you spend time with, how you spend your time \u2013 your health behaviours can undergo a shift.<\/li>\n \t<li>It\u2019s important to reflect on how and whether you are engaging in activities to maintain these five areas of your life. For example, maybe you don\u2019t have time to exercise all the time, but when you are feeling like you need a break from studying for your midterms, you can go and be active to feel at your best.<\/li>\n \t<li>More importantly, what physical and mental health looks like for you \u2013 given your likes\/dislikes, unique life situation, physical ability, and so on \u2013 may be different from other people you know. What works for one person \u2013 say, swimming twice a week at an aquatic centre \u2013 may not work for someone else.<\/li>\n<\/ul>\n<div class=\"pdf\"><img class=\"aligncenter wp-image-74\" src=\"https:\/\/opentextbc.ca\/oerdiscipline\/wp-content\/uploads\/sites\/378\/2021\/11\/Student-Mental-Health-Slides1_Page_32.png\" alt=\"\" width=\"500\" height=\"281\"><\/div>\n<div class=\"textbox textbox--exercises\"><header class=\"textbox__header\">\n<p class=\"textbox__title\">ACTIVITY: Discussion on Taking Care of Your Health<\/p>\n\n<\/header>\n<div class=\"textbox__content\">\n\n<em>Have participants break out into small groups to discuss the following:<\/em>\n<ul>\n \t<li>You can be a role model for other students. You can be proactive with your own health and you can encourage your peers to engage in activities that will help them attain and maintain good health.<\/li>\n \t<li>What does this look like for you as a student? Consider the ways in which you maintain your physical and mental health in terms of these areas of your life.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<h1>Short Break<\/h1>\n<em>If you would like to give participants a short break, this is a good time to do it. It will give them a chance to get up and stretch and reflect on all they\u2019ve learned about mental health and taking care of themselves before moving on to the next sections, which focus on how students can help other students who are struggling with stress or experiencing mental distress.<\/em>\n<div class=\"pdf\"><img class=\"aligncenter wp-image-75\" src=\"https:\/\/opentextbc.ca\/oerdiscipline\/wp-content\/uploads\/sites\/378\/2021\/11\/Student-Mental-Health-Slides1_Page_33.png\" alt=\"\" width=\"500\" height=\"281\"><\/div>\n<h3>Text Attributions<\/h3>\n<ul>\n \t<li>This chapter was adapted from\u00a0<em>Mental Health Literacy for Student Leaders<\/em> \u00a9 UBC Student Health and Wellbeing staff\u00a0(<a href=\"https:\/\/creativecommons.org\/licenses\/by\/4.0\/\">CC BY 4.0 License<\/a>).<\/li>\n \t<li>\u201cGlobal Events and Mental Health\u201d by Barbara Johnston is licensed under a\u00a0<a href=\"https:\/\/creativecommons.org\/licenses\/by\/4.0\/\">CC BY 4.0 License<\/a>.<\/li>\n<\/ul>\n<\/div>","rendered":"<div class=\"textbox\">\n<p><em>There are things we can do to help us cope with stress. This section looks at key steps we can take to manage stress.<\/em><\/p>\n<\/div>\n<div class=\"h5p\">\n<div id=\"h5p-8\">\n<div class=\"h5p-iframe-wrapper\"><iframe id=\"h5p-iframe-8\" class=\"h5p-iframe\" data-content-id=\"8\" style=\"height:1px\" src=\"about:blank\" frameBorder=\"0\" scrolling=\"no\" title=\"6. What to Do When We\u2019re Stressed\"><\/iframe><\/div>\n<\/div>\n<p><em>These slides are available for use with this section of the presentation. For information about downloading the slide deck, see the <a class=\"internal\" href=\"https:\/\/opentextbc.ca\/studentmentalhealth\/front-matter\/introduction\/\">Introduction<\/a><\/em>.<\/p>\n<\/div>\n<p>How can we help ourselves and others who are experiencing the stress response?<\/p>\n<p>The Wellness Wheel helps us to identify what might be out of balance and causing us stress. There are also three important steps to remember when we want to make stress work for us.<\/p>\n<div class=\"pdf\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-72\" src=\"https:\/\/opentextbc.ca\/oerdiscipline\/wp-content\/uploads\/sites\/378\/2021\/10\/Student-Mental-Health-Slides1_Page_30.png\" alt=\"\" width=\"500\" height=\"281\" srcset=\"https:\/\/opentextbc.ca\/studentmentalhealth\/wp-content\/uploads\/sites\/378\/2021\/10\/Student-Mental-Health-Slides1_Page_30.png 4000w, https:\/\/opentextbc.ca\/studentmentalhealth\/wp-content\/uploads\/sites\/378\/2021\/10\/Student-Mental-Health-Slides1_Page_30-300x169.png 300w, https:\/\/opentextbc.ca\/studentmentalhealth\/wp-content\/uploads\/sites\/378\/2021\/10\/Student-Mental-Health-Slides1_Page_30-1024x576.png 1024w, https:\/\/opentextbc.ca\/studentmentalhealth\/wp-content\/uploads\/sites\/378\/2021\/10\/Student-Mental-Health-Slides1_Page_30-768x432.png 768w, https:\/\/opentextbc.ca\/studentmentalhealth\/wp-content\/uploads\/sites\/378\/2021\/10\/Student-Mental-Health-Slides1_Page_30-1536x864.png 1536w, https:\/\/opentextbc.ca\/studentmentalhealth\/wp-content\/uploads\/sites\/378\/2021\/10\/Student-Mental-Health-Slides1_Page_30-2048x1152.png 2048w, https:\/\/opentextbc.ca\/studentmentalhealth\/wp-content\/uploads\/sites\/378\/2021\/10\/Student-Mental-Health-Slides1_Page_30-65x37.png 65w, https:\/\/opentextbc.ca\/studentmentalhealth\/wp-content\/uploads\/sites\/378\/2021\/10\/Student-Mental-Health-Slides1_Page_30-225x127.png 225w, https:\/\/opentextbc.ca\/studentmentalhealth\/wp-content\/uploads\/sites\/378\/2021\/10\/Student-Mental-Health-Slides1_Page_30-350x197.png 350w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><\/div>\n<h1>Three Steps for Coping with Stress<\/h1>\n<p><em>You may want to share <a class=\"internal\" href=\"\/studentmentalhealth\/chapter\/coping-strategies-handout\/\">Handout 2: Coping Strategies<\/a>\u00a0with participants now.<\/em><\/p>\n<h2>1. Reframe the Stress Response<\/h2>\n<ul>\n<li>Think of it as a signal\u00a0for your body and brain to adapt to changes in your environment and prepare for a challenge. 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.<\/li>\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 (Refer to the Wellness Wheel to identify what may be out of balance.)<\/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<\/ul>\n<p>For example:<\/p>\n<ul>\n<li>If your studies are the source of your stress response, access support and resources to develop your learning strategies.<\/li>\n<li>Feel like you have too much to do and don\u2019t know where to start? Consider how you are managing your time.<\/li>\n<\/ul>\n<h2>2. Model or Apply Effective Coping Skills<\/h2>\n<p>Before, during, or after a stressful experience, effective coping strategies include:<\/p>\n<ul>\n<li>Considering solutions to the problem<\/li>\n<li>Connecting with your social support<\/li>\n<li>Practising healthy habits for sleeping, eating, and physical activity<\/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. For example:<\/p>\n<p>Take care of the basics:<\/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 do yoga.<\/li>\n<\/ul>\n<p>Make time to unwind:<\/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 &#8230;)<\/li>\n<li>Garden \u2013 grow something, bring flowers into your room.<\/li>\n<li>Laugh \u2013 read a funny book, watch a comedy, visit a local garden.<\/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>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>Refer to the <a class=\"internal\" href=\"\/studentmentalhealth\/chapter\/what-is-mental-health-and-wellness#ww\">Wellness Wheel<\/a> for more ideas.<\/p>\n<h2>3. Try Reducing Your Stress Response in the Moment<\/h2>\n<p>For example, 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 four.<\/li>\n<li>Step 2: Hold your breath for a count of four. 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 four.<\/li>\n<li>Step 4: Pause for a count of four 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<div class=\"textbox textbox--examples\">\n<header class=\"textbox__header\">\n<p class=\"textbox__title\">Global Events and Mental Health<\/p>\n<\/header>\n<div class=\"textbox__content\">\n<p>Many global events have been shown to have an impact on mental health.<\/p>\n<p>For example, most people experienced increased levels of stress and anxiety from the COVID-19 global pandemic. It activated the stress response for an extended and undefined amount of time, and as we navigate the aftermath of the pandemic, we are discovering its full impact on mental health. Many people experienced stress from the prolonged fear, isolation, disruption, and uncertainty that the pandemic created, and many will continue to feel these impacts.<\/p>\n<p>COVID-19 also brought to light many inequities that exist within society, and Black Lives Matter amplified awareness of these problems. Many people \u2013 both Indigenous and non-Indigenous \u2013 were also strongly affected by the discovery of the unmarked graves at Indian residential schools across the country. These discoveries have retraumatized many Indigenous people, and forced many non-Indigenous people to reckon with the violent beginnings of our country and its colonial past and present.<\/p>\n<p>Climate change and related disasters such as fires, floods, droughts, and extreme weather can also cause elevated levels of anxiety, stress, depression, grief, and post-traumatic stress disorders. The trauma and losses from a disaster, such as losing a home or job and being disconnected from one\u2019s neighbourhood and community, can contribute to depression and anxiety.<a class=\"footnote\" title=\"U.S. Global Change Research Program. (2016). The Impacts of Climate Change on Human Health in the United States: A Scientific Assessment. https:\/\/health2016.globalchange.gov\/\" id=\"return-footnote-76-1\" href=\"#footnote-76-1\" aria-label=\"Footnote 1\"><sup class=\"footnote\">[1]<\/sup><\/a><\/p>\n<p>Things to keep in mind about mental health and global events:<\/p>\n<ul>\n<li>It is normal to feel an increased sense of stress as a result of these global events, which have caused great upheaval. During a pandemic or after a natural disaster, our regular coping strategies, such as going to a gym class, singing in a choir, playing team sports, or visiting friends and family, are not as effective or may be unavailable because of public health guidelines.<\/li>\n<li>This doesn\u2019t mean we should give up. In fact, during times of upheaval, there is even more need to consider your mental health and create a plan for activating effective coping and soothing strategies.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"pdf\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-73\" src=\"https:\/\/opentextbc.ca\/oerdiscipline\/wp-content\/uploads\/sites\/378\/2021\/11\/Student-Mental-Health-Slides1_Page_31.png\" alt=\"\" width=\"500\" height=\"281\" srcset=\"https:\/\/opentextbc.ca\/studentmentalhealth\/wp-content\/uploads\/sites\/378\/2021\/11\/Student-Mental-Health-Slides1_Page_31.png 4000w, https:\/\/opentextbc.ca\/studentmentalhealth\/wp-content\/uploads\/sites\/378\/2021\/11\/Student-Mental-Health-Slides1_Page_31-300x169.png 300w, https:\/\/opentextbc.ca\/studentmentalhealth\/wp-content\/uploads\/sites\/378\/2021\/11\/Student-Mental-Health-Slides1_Page_31-1024x576.png 1024w, https:\/\/opentextbc.ca\/studentmentalhealth\/wp-content\/uploads\/sites\/378\/2021\/11\/Student-Mental-Health-Slides1_Page_31-768x432.png 768w, https:\/\/opentextbc.ca\/studentmentalhealth\/wp-content\/uploads\/sites\/378\/2021\/11\/Student-Mental-Health-Slides1_Page_31-1536x864.png 1536w, https:\/\/opentextbc.ca\/studentmentalhealth\/wp-content\/uploads\/sites\/378\/2021\/11\/Student-Mental-Health-Slides1_Page_31-2048x1152.png 2048w, https:\/\/opentextbc.ca\/studentmentalhealth\/wp-content\/uploads\/sites\/378\/2021\/11\/Student-Mental-Health-Slides1_Page_31-65x37.png 65w, https:\/\/opentextbc.ca\/studentmentalhealth\/wp-content\/uploads\/sites\/378\/2021\/11\/Student-Mental-Health-Slides1_Page_31-225x127.png 225w, https:\/\/opentextbc.ca\/studentmentalhealth\/wp-content\/uploads\/sites\/378\/2021\/11\/Student-Mental-Health-Slides1_Page_31-350x197.png 350w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><\/div>\n<h1>Taking Charge of Your Health<\/h1>\n<p>Another important aspect of dealing effectively with stress is taking care of your overall health so that you have energy and resources to adapt to the challenge you are facing.<\/p>\n<p>Research shows that strategies for attaining and maintaining physical and mental health are the same:<\/p>\n<ul>\n<li>Sleep, exercise, nutrition, social connections, and activities that give you a sense of purpose, such as helping others, have all been shown consistently to positively impact mental and physical health.<\/li>\n<li>These five strategies consistently show positive impacts. You likely do many other things to maintain and enhance your health.<\/li>\n<\/ul>\n<p>Maintaining your physical and mental health is a lifelong process:<a class=\"footnote\" title=\"Adapted from Ohrnberger, J. Fichera E., &amp; Sutton, M. (2017). The relationship between physical and mental health: A mediation analysis. Social Science and Medicine, 195. https:\/\/doi.org\/10.1016\/j.socscimed.2017.11.008 (CC BY 4.0 License)\" id=\"return-footnote-76-2\" href=\"#footnote-76-2\" aria-label=\"Footnote 2\"><sup class=\"footnote\">[2]<\/sup><\/a><\/span><\/p>\n<div>\n<ul>\n<li>Every time your life situation changes \u2013 where you live, where you work, who you spend time with, how you spend your time \u2013 your health behaviours can undergo a shift.<\/li>\n<li>It\u2019s important to reflect on how and whether you are engaging in activities to maintain these five areas of your life. For example, maybe you don\u2019t have time to exercise all the time, but when you are feeling like you need a break from studying for your midterms, you can go and be active to feel at your best.<\/li>\n<li>More importantly, what physical and mental health looks like for you \u2013 given your likes\/dislikes, unique life situation, physical ability, and so on \u2013 may be different from other people you know. What works for one person \u2013 say, swimming twice a week at an aquatic centre \u2013 may not work for someone else.<\/li>\n<\/ul>\n<div class=\"pdf\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-74\" src=\"https:\/\/opentextbc.ca\/oerdiscipline\/wp-content\/uploads\/sites\/378\/2021\/11\/Student-Mental-Health-Slides1_Page_32.png\" alt=\"\" width=\"500\" height=\"281\" srcset=\"https:\/\/opentextbc.ca\/studentmentalhealth\/wp-content\/uploads\/sites\/378\/2021\/11\/Student-Mental-Health-Slides1_Page_32.png 4000w, https:\/\/opentextbc.ca\/studentmentalhealth\/wp-content\/uploads\/sites\/378\/2021\/11\/Student-Mental-Health-Slides1_Page_32-300x169.png 300w, https:\/\/opentextbc.ca\/studentmentalhealth\/wp-content\/uploads\/sites\/378\/2021\/11\/Student-Mental-Health-Slides1_Page_32-1024x576.png 1024w, https:\/\/opentextbc.ca\/studentmentalhealth\/wp-content\/uploads\/sites\/378\/2021\/11\/Student-Mental-Health-Slides1_Page_32-768x432.png 768w, https:\/\/opentextbc.ca\/studentmentalhealth\/wp-content\/uploads\/sites\/378\/2021\/11\/Student-Mental-Health-Slides1_Page_32-1536x864.png 1536w, https:\/\/opentextbc.ca\/studentmentalhealth\/wp-content\/uploads\/sites\/378\/2021\/11\/Student-Mental-Health-Slides1_Page_32-2048x1152.png 2048w, https:\/\/opentextbc.ca\/studentmentalhealth\/wp-content\/uploads\/sites\/378\/2021\/11\/Student-Mental-Health-Slides1_Page_32-65x37.png 65w, https:\/\/opentextbc.ca\/studentmentalhealth\/wp-content\/uploads\/sites\/378\/2021\/11\/Student-Mental-Health-Slides1_Page_32-225x127.png 225w, https:\/\/opentextbc.ca\/studentmentalhealth\/wp-content\/uploads\/sites\/378\/2021\/11\/Student-Mental-Health-Slides1_Page_32-350x197.png 350w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><\/div>\n<div class=\"textbox textbox--exercises\">\n<header class=\"textbox__header\">\n<p class=\"textbox__title\">ACTIVITY: Discussion on Taking Care of Your Health<\/p>\n<\/header>\n<div class=\"textbox__content\">\n<p><em>Have participants break out into small groups to discuss the following:<\/em><\/p>\n<ul>\n<li>You can be a role model for other students. You can be proactive with your own health and you can encourage your peers to engage in activities that will help them attain and maintain good health.<\/li>\n<li>What does this look like for you as a student? Consider the ways in which you maintain your physical and mental health in terms of these areas of your life.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<h1>Short Break<\/h1>\n<p><em>If you would like to give participants a short break, this is a good time to do it. It will give them a chance to get up and stretch and reflect on all they\u2019ve learned about mental health and taking care of themselves before moving on to the next sections, which focus on how students can help other students who are struggling with stress or experiencing mental distress.<\/em><\/p>\n<div class=\"pdf\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-75\" src=\"https:\/\/opentextbc.ca\/oerdiscipline\/wp-content\/uploads\/sites\/378\/2021\/11\/Student-Mental-Health-Slides1_Page_33.png\" alt=\"\" width=\"500\" height=\"281\" srcset=\"https:\/\/opentextbc.ca\/studentmentalhealth\/wp-content\/uploads\/sites\/378\/2021\/11\/Student-Mental-Health-Slides1_Page_33.png 4000w, https:\/\/opentextbc.ca\/studentmentalhealth\/wp-content\/uploads\/sites\/378\/2021\/11\/Student-Mental-Health-Slides1_Page_33-300x169.png 300w, https:\/\/opentextbc.ca\/studentmentalhealth\/wp-content\/uploads\/sites\/378\/2021\/11\/Student-Mental-Health-Slides1_Page_33-1024x576.png 1024w, https:\/\/opentextbc.ca\/studentmentalhealth\/wp-content\/uploads\/sites\/378\/2021\/11\/Student-Mental-Health-Slides1_Page_33-768x432.png 768w, https:\/\/opentextbc.ca\/studentmentalhealth\/wp-content\/uploads\/sites\/378\/2021\/11\/Student-Mental-Health-Slides1_Page_33-1536x864.png 1536w, https:\/\/opentextbc.ca\/studentmentalhealth\/wp-content\/uploads\/sites\/378\/2021\/11\/Student-Mental-Health-Slides1_Page_33-2048x1152.png 2048w, https:\/\/opentextbc.ca\/studentmentalhealth\/wp-content\/uploads\/sites\/378\/2021\/11\/Student-Mental-Health-Slides1_Page_33-65x37.png 65w, https:\/\/opentextbc.ca\/studentmentalhealth\/wp-content\/uploads\/sites\/378\/2021\/11\/Student-Mental-Health-Slides1_Page_33-225x127.png 225w, https:\/\/opentextbc.ca\/studentmentalhealth\/wp-content\/uploads\/sites\/378\/2021\/11\/Student-Mental-Health-Slides1_Page_33-350x197.png 350w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><\/div>\n<h3>Text Attributions<\/h3>\n<ul>\n<li>This chapter was adapted from\u00a0<em>Mental Health Literacy for Student Leaders<\/em> \u00a9 UBC Student Health and Wellbeing staff\u00a0(<a href=\"https:\/\/creativecommons.org\/licenses\/by\/4.0\/\">CC BY 4.0 License<\/a>).<\/li>\n<li>\u201cGlobal Events and Mental Health\u201d by Barbara Johnston is licensed under a\u00a0<a href=\"https:\/\/creativecommons.org\/licenses\/by\/4.0\/\">CC BY 4.0 License<\/a>.<\/li>\n<\/ul>\n<\/div>\n<hr class=\"before-footnotes clear\" \/><div class=\"footnotes\"><ol><li id=\"footnote-76-1\">U.S. Global Change Research Program. (2016). <em>The Impacts of Climate Change on Human Health in the United States: A Scientific Assessment<\/em>. https:\/\/health2016.globalchange.gov\/ <a href=\"#return-footnote-76-1\" class=\"return-footnote\" aria-label=\"Return to footnote 1\">&crarr;<\/a><\/li><li id=\"footnote-76-2\"><span style=\"text-align: initial;font-size: 1em\">Adapted from Ohrnberger, J. Fichera E., &amp; Sutton, M. (2017). <\/span>The relationship between physical and mental health: A mediation analysis<span style=\"text-align: initial;font-size: 1em\">. <\/span><em style=\"text-align: initial;font-size: 1em\">Social Science and Medicine, 195<\/em><span style=\"text-align: initial;font-size: 1em\">. <\/span><span style=\"text-align: initial;font-size: 1em\">https:\/\/doi.org\/10.1016\/j.socscimed.2017.11.008<\/span><span style=\"text-align: initial;font-size: 1em\"> (<\/span><a style=\"text-align: initial;font-size: 1em\" href=\"https:\/\/creativecommons.org\/licenses\/by\/4.0\/\">CC BY 4.0 License<\/a><span style=\"text-align: initial;font-size: 1em\">)<\/span><span style=\"text-align: initial;font-size: 1em\"> <a href=\"#return-footnote-76-2\" class=\"return-footnote\" aria-label=\"Return to footnote 2\">&crarr;<\/a><\/li><\/ol><\/div>","protected":false},"author":123,"menu_order":6,"template":"","meta":{"pb_show_title":"on","pb_short_title":"","pb_subtitle":"","pb_authors":[],"pb_section_license":""},"chapter-type":[],"contributor":[],"license":[],"class_list":["post-76","chapter","type-chapter","status-publish","hentry"],"part":32,"_links":{"self":[{"href":"https:\/\/opentextbc.ca\/studentmentalhealth\/wp-json\/pressbooks\/v2\/chapters\/76","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":2,"href":"https:\/\/opentextbc.ca\/studentmentalhealth\/wp-json\/pressbooks\/v2\/chapters\/76\/revisions"}],"predecessor-version":[{"id":134,"href":"https:\/\/opentextbc.ca\/studentmentalhealth\/wp-json\/pressbooks\/v2\/chapters\/76\/revisions\/134"}],"part":[{"href":"https:\/\/opentextbc.ca\/studentmentalhealth\/wp-json\/pressbooks\/v2\/parts\/32"}],"metadata":[{"href":"https:\/\/opentextbc.ca\/studentmentalhealth\/wp-json\/pressbooks\/v2\/chapters\/76\/metadata\/"}],"wp:attachment":[{"href":"https:\/\/opentextbc.ca\/studentmentalhealth\/wp-json\/wp\/v2\/media?parent=76"}],"wp:term":[{"taxonomy":"chapter-type","embeddable":true,"href":"https:\/\/opentextbc.ca\/studentmentalhealth\/wp-json\/pressbooks\/v2\/chapter-type?post=76"},{"taxonomy":"contributor","embeddable":true,"href":"https:\/\/opentextbc.ca\/studentmentalhealth\/wp-json\/wp\/v2\/contributor?post=76"},{"taxonomy":"license","embeddable":true,"href":"https:\/\/opentextbc.ca\/studentmentalhealth\/wp-json\/wp\/v2\/license?post=76"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}