Mod 2 (Sec 3)

Question 1

Healthy strategies for coping w/ stress

Answer 1

• self care
• practice mindfulness
• self compassion
• talk to someone
• limit avoidance
• concrete problem-solving
• take a break
• recognize when u need more help

Question 2

Self care

Answer 2

• any activity that takes care of personal needs and well-being
• engaging in a relaxing activity, going for a walk, listening to music, being creative
• positive routine

Question 2

Self compassion

Answer 2

• helpful to be kind, supportive, encouraging to yourself
• calm and gently tone of voice

Question 3

Practice mindfulness

Answer 3

• being present through awareness. of immediate env. both outside and inside
• developing mindfulness skills helps university students manage their stress

Question 4

Talk to someone

Answer 4

• social support can be helpful for coping w/ stress
• The process talk, identification of a problem, suggestions for ways they can help

Question 5

Limit avoidance

Answer 5

• accepting emotional state during stressful or negative situations rather than avoiding feelings may protect against negative affect and depressive emotions

Question 6

Concrete problem-solving

Answer 6

• overthinking can make you passive and overgeneralize situations when you should actually attempt to be active in problem-solving
• check if worrying about a real or hypothetical problem
• be specific and concrete focus on particular circumstance

Question 7

Concrete-Problem Solving Excercise

Answer 7

• what is the problem
• how did it happen
• what is the first step I can take to tackle this
• how can I get started on moving forward

Question 8

Take a Break

Answer 8

• take a break and allow some time to calm down
• enjoy a walk or run outside, relax on couch, catch up w/ friends
• short breaks may reduce fatigue and enhance participation and learning

Question 9

Recognize when need more help

Answer 9

• if feeling so stressed that have a hard time completing day-to-day activities or experiencing suicidal thoughts it is important to tell someone
• talk to mental health professional

Question 10

Healthy strategies for sleep

Answer 10

• routine
• environment
• consumption
• exercise
• mindfulness
• support
• reduce worry

Question 11

Routine

Answer 11

• create a relaxing routine and consistent bedtime routine
• helps w/ circadian rythms

Question 12

Envioronment

Answer 12

• create env. that promotes sleep
• avoid bright lights and sounds before bed

Question 13

Consumption

Answer 13

• avoid intense excercise, caffeine, nicotine, alcohol and recreational drugs before bed

Question 14

Excercise

Answer 14

• aim to be physically active everyday and avoid prolonged times of inactivity

Question 15

Mindfulness

Answer 15

• create mental space to facilitate sleep
• clearing mind or meditation

Question 16

Support

Answer 16

• if sleep problems are persistent seek additional support

Question 17

Healthy strategies for behavioural self-regulation

Answer 17

• daytime/bedtime routine
• avoid shifted sleep
• avoid disruptions

Question 17

Reduce Worry

Answer 17

• worrying can make it harder to sleep
• set a specific time to write down worries and try to tackle

Question 18

Daytime/bedtime routine

Answer 18

• create consistent and balanced routine
• waking up and going to sleep at approx. samr time every day

Question 18

Avoid shifted sleep

Answer 18

• chronic reversal of night and day can impact circadian rythms and assoc. w/ increased risk of various health problems

Question 19

Avoid disruptions

Answer 19

• avoid frequent changes or disruptions to routine
• can influence body’s biological rhythms

Question 20

Gabriel

Answer 20

• has been cutting his sleep short to keep up w/ lectures
• started to feel more easily irritated which was noted by his partner
• not managing stress wel with his sleep
• feeling tired, overwhelmed
• thinking of taking wake-up pills or caffeine to improv cogn. performance

Question 21

Healthy strategies for emotional self-regulation

Answer 21

• practice mindfulness
• cognitive skills
• maintaining healthy lifestyle

Question 22

Cognitive skills

Answer 22

- be understanding - be a good communicator - be versatile - be nice to yourself

Question 23

Dakota

Answer 23

- has experienced anxiety symptoms and increased sensitivity during times of change in peer relationships; starting to feel same symptoms as school work piles up - change in appetite; missing meals - having trouble gettig to and staying asleep - self-critica

Question 24

Dakota: Emotional reg. and social support

Answer 24

- Noa invites Dakota to go fro walk and do school work together, and they could each schedule times for practice - Dakota found this companionship to be helpful w/ decreasing her symptoms - felt more self confident and could more easily regulate emotional responses