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6 Coping Strategies for Young people

Mindfulness

Mindfulness strategies are all about being ‘present’ by connecting with one or more of your five senses. They are sight, sound, smell, taste and touch. Try some of these.

Focus on 3 things you can hear, 3 things you can smell, and 3 things your body can physically feel

Touch is a great way to be present – you might stomp your feet, pat your cat or even have a massage

Get absorbed in the moment – playing sport, playing a video game or just having fun with friends is a great way to have a mental break from worries

Focus on really listening to an awesome song

Eat something yummy really slowly, savoring the taste

Splash cool water on your face – this can trigger the ‘mammalian dive reflex’ which is an automatic response that slows your heart rate and brain waves (designed to help us survive when swimming underwater)

Breathing exercises

Breathe naturally, evenly, and at a speed that feels comfortable.

Focus on sending your breath right down to your belly button – so your stomach rises and falls with each breath.

Just keep your breathing even and natural.

Do this for five slow, even breaths.

Take a moment to reflect on how this makes you feel.

Writing

Writing can be an effective means of working through stress. Writing can provide a means of expressing troubling thoughts, as well as gaining a better understanding of what is bothering you.  keeping stressful thoughts and feelings in often causes them to grow, it is important to give your thoughts and feelings a voice – especially when your feelings are raw. Writing your thoughts and feelings allows you to express freely without worry about what others will think or how they will react.

To get the most out of this exercise, try letting the words just come – don’t focus on coherency, spelling, or neatness, instead just try spilling the words onto the paper. Write until you feel done.

Physical Activity

Physical activity can help lessen stress reactions and promote a general feeling of well-being.  Even just a brisk walk for 15 – 20 minutes.  Physical activity causes endorphins to be released, which are the body’s feel-good hormones. Regular exercise can also improve your body’s ability to handle stress in general. It is important not to overdo, wear appropriate gear (comfortable walking shoes, bicycle helmet), and not use this as permission to engage in compulsive or disordered behavior!

Try walking around a new area while listening to your favorite music. It can physically take you away from the stress and perhaps give you a new perspective in the end.

Self-Talk

If we really listen to ourselves, sometimes we say negative things to ourselves: “she doesn’t like me”, “I’m going to screw this up”, “he’s funnier than I am”.  Before you know it, all you’re hearing are negative thoughts whispered in your own voice.  This is called negative self-talk, and it is going to have a negative impact on you in most aspects of your life.  It becomes really difficult to turn the negative soundtrack off.

Using positive self-talk, you can start to hear words of encouragement and support – whispered to you in your own voice. You will be surprised at how different that feels!  Using positive self-talk consistently over a period of time also serves to rewrite the script.

Art

Creative endeavors are a known means of self-expression. Some do not like writing, and sometimes words cannot seem to effectively express your feelings. When using artistic expression as a coping skill the key is not to focus on the end product, but the process of making the art.

Grab a piece of paper and some markers or crayons. Fill the page with color

Drawing
Finger painting

Make a collage.

Painting

 

Coping strategies

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Anxiety when Public Speaking? Try Some Of These Tips to Crush Your Next Presentation

Public speaking is one of the most common forms of anxiety that people experience with some estimates upwards of 73% of the population feeling some level of discomfort when speaking.  If you fall into this category, try some of these tips to help make your next experience a positive one.  Managing anxiety is best used in combination with thorough preparation and practice for a presentation.  Try accepting your anxiety instead of battling with it, and you may find it becomes much less of a problem for you.

Some Basic Assumptions about Anxiety

  • Emotions, both negative and positive, are a natural part of living and cannot be avoided or controlled, nor do they need to be.
  • The fear of failure and the desire to succeed are two sides of the same coin.  We feel anxious because we want to perform well.  This is a normal and healthy part of being human.
  • Anxiety is uncomfortable and inconvenient, but not unbearable.  It is when we start judging ourselves about our normal anxiety that we begin to create real problems for ourselves.
  • A certain amount of anxiety is beneficial to one’s performance because it motivates us and helps us to focus our energy and attention.

Destructive Beliefs about Anxiety

Have you ever found yourself thinking like this?

  • I should be able to control my feelings. I should be able to rid myself of anxiety prior to my presentation.
  • If I’m this nervous, there must be something wrong with me
  • There’s no way I can give this presentation until I feel more confident
  • I’d rather die than have to talk in front of the whole class

What happens if you think like this? It can be a vicious cycle. By trying to resist the feeling of anxiety, you prolong your focus on it.  That leads you to reject your feelings and your emotional self.  Your attention gets stuck on the anxiety and on yourself, increasing your self-consciousness and making you feel even worse. You’re critical towards yourself and your productivity to achieve the task at hand- the presentation.  Your belief that you can’t handle these kinds of situations is reinforced.  The next time you’re in the same situation, you have heightened level of anticipatory anxiety because of your previous difficulty.

Positive Self Talk

If you find yourself thinking these kinds of things, consider these more helpful and healthy alternatives to the above statements.  Identify the ones that are most relevant to you and repeat them to yourself whenever you start getting anxious about your presentation.

  • I cannot and do not need to control my anxiety
  • Anxiety is a natural part of being human
  • Anxiety is a cue to take action
  • It is okay to feel nervous and anxious before and during my presentation.  It reflects my desire to do well and succeed.
  • There is no reason to fight the nervous and anxious part of myself.  I will not resist my nervousness and it will subside in its own time.  I will perserve without avoiding my presentation.

Deep Breathing

Taking deep breaths will help to calm your self down in the lead up to the presentation.  Try to slow down your breathing and focus on big, deep breaths right up until you are about to present. We can reduce anxiety by breathing differently. Take slow inhalations and even slower exhalations with brief pauses in between. We’ll be more likely to use this technique if practiced in times of low stress.

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10 Tips for a Better Nights Sleep

Sleep is a fundamental need for humans to function at there best.  In addition to proper nutrition and exercise, a regular good nights sleep  can help lead to better wellness in people. Struggling with our sleep can have negative effects on how we perform in our daily life. Beyond making us tired and moody, a lack of sleep can have serious effects on our health. Increasing our propensity for obesity, heart disease, and type 2 diabetes. The good news is there are lots of proven strategies that can help those that struggle with sleep to improve and get some shut eye.

Try some of these tips to get you a better night’s sleep:

1) Relaxation techniques, including breathing exercises or meditation, may help you fall asleep.

2) A warm bath, shower, or foot bath before bed can help you relax and improve your sleep quality.

3) Exercise can have a positive effect on sleep. Regular exercise during daylight hours is one of the best ways to ensure a good night’s sleep.

4) Eat a small healthy snack (such as an apple with a slice of cheese or a few whole-wheat crackers)

5) Daily sunlight or artificial bright light can improve sleep quality and duration, especially if you have severe sleep issues or insomnia.

6) Blue light tricks your body into thinking it’s daytime. Try to avoid electronics right before bed to reduce your exposure to blue light before bed.

7) Caffeine can significantly worsen sleep quality, especially if you drink large amounts in the late afternoon or evening.

8) Optimize your bedroom environment by eliminating external light and noise to get better sleep.

9) Try to get into a regular sleep/wake cycle — especially on the weekends. If possible, try to wake up naturally at a similar time every day.

10) Long daytime naps may impair sleep quality. If you have trouble sleeping at night, stop napping or shorten your naps.

 

benefits of a good nights sleep

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I’m 16 and I don’t know what to do with my life. What can I do?

I’m 16 and I don’t know what to do with my life. What can I do?

First of all, don’t be so hard on yourself. It’s hard to know what the future holds when you are in your teens.

It’s through life experiences and exploring more about yourself that you’ll be able to find areas that you want to pursue. And know that there will be many different pathways you can take and that’s ok! If you view it as a journey, keeping learning more about yourself and keep an open mind, you’ll better equip yourself for finding things in your life you are passionate about and/or jobs or careers you want to pursue.

I would suggest working towards….

  1. Joining a school club
  2. Volunteering
  3. Working
  4. Traveling
  5. Exploring your own strengths
  6. Exploring Post secondary plans
  7. Taking up new hobbies
  8. Obtain life experiences
  9. Being curious about the world around you

Best of luck finding that path for yourself. Remember to have gratitude for what you have in life already.

How To Find Your Why, Passion, And Purpose In Life – Holistic Wellness RN

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Ask a Counsellor: What are some better ways to handle stress than eating?

To clarify, I assume you mean overeating or eating unhealthily because remember eating good food is helpful.

There are lots of better ways to handle stress! It’s great that you are asking this question because it shows that you want to make some changes in how you are coping. Overeating would be considered negative coping strategy. It works but it’s not a very good long term solution for handling stress. Finding some positive coping strategies is important so that you have some lifelong coping methods to deal with stress. This is usually dependent on the person and what makes someone feel better. Does talking to friends help? Taking a bath? Doing some art? We all need to find those things that we can do to make us feel better when we are stressed. Here’s a list of a few general things you can do. Try different things and add things as you find things work.  Most importantly, do those things when you are feeling stressed to help you out!   Wishing you all the best on your journey.

Stress

  • Keep a positive attitude.
  • Accept that there are events that you cannot control.
  • Be assertive instead of aggressive. Assert your feelings, opinions, or beliefs instead of becoming angry, defensive, or passive.
  • Learn and practice relaxation techniques; try meditation, yoga, or tai-chi for stress management.
  • Exercise regularly. Your body can fight stress better when it is fit.
  • Eat healthy, well-balanced meals.
  • Learn to manage your time more effectively.
  • Set limits appropriately and learn to say no to requests that would create excessive stress in your life.
  • Make time for hobbies, interests, and relaxation.
  • Get enough rest and sleep. Your body needs time to recover from stressful events.
  • Don’t rely on alcohol, drugs, or compulsive behaviors to reduce stress.
  • Seek out social support. Spend enough time with those you enjoy.
  • Seek treatment with a counselor or other mental health professional
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Ask a Counsellor: Is it okay to go on your own to a coffee shop/fast food place or is it too weird?

I’m a very socially awkward person. Recently, I’ve been trying to go out on my own (but I still suck at social interaction), and I was wondering, is it okay to go on your own to a coffee shop/fast food place or is it too weird?

First off, Congrats on taking that step to face your fears and do it anyway! You are well on your way to making this better for yourself. I think that is the key to really feeling more comfortable in public places. Slowly, gradually expose yourself to spaces that you don’t feel comfortable in. If you commit to this, you’ll find that it gets easier and easier. If you want to take it farther, try attempting to smile at 3 people you pass by in your day. To supercharge the process, see a certified counsellor or psychologist and they can support you systematically desensitize yourself to these situations that scare you.

In terms of going out on your own, Yes, of course it is ok to go to any place by yourself. Take a look at this pic.

Coffee shop

You’ll notice so many people working or just using their phones in a coffee shop. Looks natural right? It is very common for people to just go to a space to enjoy a coffee and do some work or school.

As an aside, try not labelling yourself socially awkward because really, humans can just be shy or have trouble around people they don’t know. That’s normal and something that people can work on and totally ok! It’s important to tell yourself the right stories.

Best of luck on your journey!

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5 Reasons you should try Nature Therapy

5 Reasons to Try Nature Based Therapy

Nature-based therapy is an effective means to boost mental wellness. Nature is viewed as a healing partner in the counselling process. For instance, when an individual is depressed, they often retreat into indoor spaces, isolating themselves from the world around them. Using a nature based therapy approach can help people to receive the benefits of being outdoors while still engaging in therapy.

1. Nature based therapy can be less intimidating than a traditional office setting

Nature based therapy

The traditional office setting can be seen to be an intimidating experience for some clients. The face-to-face interaction can be off putting and cause unease in some. Moving therapy to an outdoor space can alleviate this as some people experience nature therapy as less intimidating than an office setting. 

2. Enhanced self-concept, self-esteem and self-confidence

Employing nature is a potent therapeutic intervention in combating negative self concept or self esteem. One study found that combining exercise and nature and participating in group exercise activities outdoors improves both mood and self esteem. 

3. Nature based therapy can improve anxiety and depression.

Research in a growing scientific field called ecotherapy has shown a strong connection between time spent in nature and reduced anxiety and depression. It’s not clear exactly why outdoor excursions have such a positive mental effect. Yet, in a 2015 study, researchers compared the brain activity of healthy people after they walked for 90 minutes in either a natural setting or an urban one. They found that those who did a nature walk had lower activity in the prefrontal cortex, a brain region that is active during rumination — defined as repetitive thoughts that focus on negative emotions.

4. Nature based therapy can lower stress levels

 

Research shows that exposure to nature will have profound impact in the decreasing of cortisol levels. The calming effect of nature can have a profound effect on stress levels.

5. Psychological effects of therapy in nature include lower blood pressure

Natural light, fresh air, exposure to trees and plants seem to improve many people’s outlook on life in a positive manner but also reduce blood pressure. Research also points to increased resilience, improved self-esteem and increased capacity to engage socially with other members of their community and society at large.

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Ways To Combat Stress Around The Holidays

The holidays can be a stressful time of year for many.  I sat down with the Squamish Chief to discuss some of the issues peoples face this time of year.

walk squamish

Q: For some, this time of year can be difficult. What are some ways to make it better?

A: Limiting social media, if that is a trigger. There is some research that shows life satisfaction decreases with increased use of social media.

Also, trying to plan holiday schedules so they are more manageable is helpful, too. Make sure you factor in “you” time. Also, be honest with yourself about what you can handle and be OK to say ‘no’ if you feel something is too much.

Q: With divorce, often one parent or the other is alone for part of the holidays. What advice do you have for people who find themselves alone at Christmas?

A: One of the big things is practicing gratitude or doing things that shift the focus away from yourself and into the community. For example, volunteering or getting out and connecting with friends. The Squamish Library has a great resource to help people find volunteer opportunities.

Be sure to practice self-care, too.

Q: There’s a lot of financial pressure at this time of year. What is your advice for tackling that stress?

A: Try to stick to a budget when it comes to gift giving. It doesn’t need to cost a lot of money. It really is the thought that counts. A lot of people forget that simple component.

Q: Obviously, some people don’t celebrate Christmas at all, but in our culture, we are bombarded with the holiday. What about those folks?

A: It is hard to avoid. At this time of year, too, there isn’t very much light. It can be more isolating at this time of year. Keep up with things that are important — getting into nature is a big one. Even just a five-minute walk can have such a positive impact on mood and energy. Keep up with exercise and social connections — go for a coffee with someone, for example.

Q: What about for kids? People expect this to be a happy time for them, but it isn’t necessarily a calm and peaceful time for all children.

A: Kids can feel the stress of adults, so, modeling self-care is important. Keeping kids in their routines is also important: where they are able to do the things they are supposed to be doing at a time when things are a bit chaotic with travel and going to see extended family.

Making sure they are getting enough sleep, definitely.

Q: What about if things do go off the rails? Say, Christmas dinner turns into a big fight, for example.

A: That is where letting go of expectations and just accepting things for what they are comes in. It is a stressful time for a lot of people so those kinds of things do happen.

Going back to that gratitude thing is such an important piece — you are together with the family and things can happen, but that might not be the case next year. Always remember that even though things happen, you are together.

 

Original article below

Ways To Combat Stress Around The Holidays

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Physiological Effects of Nature Therapy

nature therapy

Physiological Effects of Nature Therapy

As a result of stressful situations in daily life a, research is pointing us in a direction of getting back to our roots. Nature therapy, a health-promotion method that uses medically proven effects, such as relaxation by exposure to natural stimuli from forests, urban green spaces, plants, and natural wooden materials, is receiving increasing attention.

 

It is empirically known that exposure to stimuli from natural sources induces a state of hyperawareness and hyperactivity of the parasympathetic nervous system that renders a person in a state of relaxation. This state becomes progressively recognized as the normal state that a person should be in and feel comfortable.  Could this immersion in nature be helpful for you?

 

 

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7 Rules for a Happy Life

7 Rules for a Happy Life

happy life

James Michael Sama offers up a list of 7 things that we can do in our day to day life to live a happier life.  How many of these are you doing on a daily basis?

1. Help those you can, whenever you can
2. Stay true to your commitments
3. Remain courtesy at all times
4. Be honest and genuine with everyone
5. Care less about who’s right and more about whats right
6. Do your best to avoid drama
7. Show your appreciation for others

Curious about what science says about becoming happier?  Time magazine writer found that science believes there are 3 things we can all be doing to train our brain to be happier.

[polldaddy poll=9142493]

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