Mental Health Minute
Associated Clinic of Psychology
Resilience
Wow! It's already December! Many of us can't wait to put the final bow onto an unimaginable year. As we try to put 2020 into our rear view mirror, it's important to reflect on the challenges that we've experienced and prepare for anything that lies ahead. Resilience defines our ability to cope in the face of adversity, trauma, or stress. In simple terms, resilience is not only our ability to survive...but also to thrive in spite of adversity.
This month's Mental Health Minute will focus on reducing that stress, finding supportive relationships, and strengthening your core life skills. We will also provide some reminders to build a stronger and more capable version of you!
Let's Start to Build a More Resilient You!
Stress Management
Supportive Relationships
Strong Core Life Skills
1. Stress Management
Our current climate expects a lot from us. Work, school, or other responsibilities created stress even before the pandemic. People who are resilient don't have less stress than others. Instead, they are capable of managing stress during more challenging times. Stress management can include removing activities, like responsibilities, activities, etc to ease up everyday pressures. It may also include adding activities, like exercise, sleep, or downtime with family. Both ways are helpful to build a more resilient individual.
2. Supportive Relationships
Even though the CDC recommends that we keep our distance from others, it is important to maintain relationships. Calling, texting, video chatting, or emailing with family and friends protects our emotional well-being and this social connectedness helps us tamp down stress reactions, provides reassurance, and may help with our perspective. One study shows that we can reap resilience benefits by just recalling positive interactions - a skill we all may need to use over the holidays and these months of social distancing!
3. Strong Core Life Skills
Executive functions (planning, problem solving, decision making, etc) and self-regulation skills (yoga/meditation, exercise, deep breathing, etc) are core life skills that allow us to manage our daily stressors. During the pandemic, our core life skills have been exhausted by expectations that change on what seems like a weekly basis. We can strengthen our core life skills by turning back to tangible tools that can help us feel more in control (using planners, text reminders, to-do lists, and daily schedules) and activities that we know help us feel better (for one it might be a brisk run, for another it might be an afternoon on the couch). Lean on these tools to strengthen your core life skills and build a more resilient YOU!
Remember!
- Bad feelings don't last forever. Realize that while good thoughts will come and go, so too will the negative ones.
- Use your experiences to help your children keep things in perspective. Usually, the problem is limited to a small portion of our lifetime.
- Remember to laugh! Appropriate humor use can help you and your child through a challenging time.
- Encourage your child to accept responsibility for their actions.
- Use stories, news articles, or trending topics, to show how people overcame their challenges.
- This is difficult! Problems cause uncomfortable feelings. It is important to encourage our children to persist. You'll see more confidence within yourself or your child!
- Support yourself and your children. Remember, supportive relationships help us manage our stress and improves our well-being.
- Setbacks are normal and can be used as a learning process to help remind us that we can get through the difficult times in life.
Coping Tools
- Relaxation - breathing exercises, yoga, and meditation all deescalate our body's response to stress.
- Exercise - physical activity releases endorphins within our brains. Endorphins are 'feel good' neurotransmitters that promotes a more positive outlook.
- Distraction - not giving a stressor our full attention reprieves ourselves from feeling stressed in the short term. When we feel less stressed, we can address those challenging situations. Play a game with a friend, watch your favorite show, or listen to music!
- Imagery - thinking of a positive memory, your favorite person, or your favorite destination reframes your thoughts. This will causes more positive emotions!
- Eating Healthy - a more healthy diet reduces our physical responses to stress. Try drinking a glass of water or eat a juicy apple the next time you feel stressed!
- Sleep - during the most challenging times, we need to make sure we have enough rest. Try to establish a normal sleep routine!
HELP IS AVAILABLE
It typically takes a few weeks of adjustment before kids are used to their new routines and schedules. If you notice significant changes in your child’s behavior, such as sleep problems, major appetite changes, behavior or mood changes, or anxiety that makes it difficult for them to function, seek out support and consultation. Associated Clinic of Psychology is here to provide mental health services to students and their families. Consult with your child's school counselor or contact us directly with questions. www.acp-mn.com or 612-455-8643
**newsletter created by Gregg Milbrath, LPC