Coping Strategies and Self Care

Mental health includes our emotional, psychological, and social well-being. It affects how we think, feel, and act. It also helps determine how we handle stress, relate to others, and make choices. Mental health is important at every stage of life, from childhood and adolescence through adulthood.

Over the course of your life, if you experience mental health problems, your thinking, mood, and behavior could be affected. Many factors contribute to mental health problems, including:

Biological factors, such as genes or brain chemistry
Life experiences, such as trauma or abuse
Family history of mental health problems

Mental health problems are common but help is available. People with mental health problems can get better and many recover completely.

Sometimes we can feel stressed and overwhelmed with life’s events, both big and small. The Virtual Calming Room is a place for students, staff, and families in our community to find tools and strategies for managing emotions and feelings in positive ways. Enjoy and take some time for yourself!

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Coping Strategies

STRESS AND COPING CENTER:

Visit Nemours Kids stress and coping center for advice on how to handle stress, including different stressful situations.

https://kidshealth.org/en/teens/center/stress-center.html#cat20860

Coping skills are essential for good mental health and wellness. Coping skills are strategies that one utilizes to decrease the negative effects of stressful experiences.

Types of Coping Strategies include:

Mindful Breathing
Slow and steady breathing will increase oxygen to your brain and body, bringing both to a calmer state. Examples: deep breathing, breath focus

Calming self-talk
What we say to ourselves can cause us to feel more or less anxious/stressed. Stay calm and remind yourself that you CAN slow down, you CAN relax, you CAN handle it. Examples: “I can do this”, “One step at a time”.

Distractions
If you shift your focus onto something else, your mind will not be able to maintain that stressful/anxious state for long. Examples: writing, drawing, painting, listening to music, watching an engaging video/movie, employing a hobby – like photography, etc.

Social/Interpersonal
Having strong social ties helps us to navigate those stressful times. Spend time with people you enjoy. Surround yourself with positive people. Consider talking to someone you trust about what you’re experiencing.

Tension Releasing
Physical release when stress is heightened reduces levels of the stress hormone cortisol. Examples: laughing, punching bag, progressive muscle relaxation

STRATEGIES FOR GENERAL WELLNESS:

Sleep
As important as a balanced diet and regular exercise, our bodies and minds need a full 8 hours of sleep for optimal performance. Commit to a regular sleep schedule.

Exercise
Exercising for at least 45 minutes 3 days per week reduces the level of cortisol in our bodies, increases the feel-good chemicals like serotonin and dopamine, and promotes better quality sleep.

Nutrition
You are what you eat, so be sure to indulge in plenty of fruits, vegetables, and complex carbohydrates every day. Employ the 8x8 rule for water intake - eight 8-ounce glasses of water per day.

Meditation
Mindful meditation reduces stress and improves memory, cardiovascular health, and overall wellness.

Getting Immediate Help

People often don’t get the mental health services they need because they don’t know where to start.

Talk to your primary care doctor, team of support staff in your student’s house at school or another health professional about mental health problems. Ask them to connect you with the right mental health services.

If you do not have a health professional who is able to assist you, use these resources to find help for yourself, your friends, your family, or your students.

Emergency Medical Services—911

If the situation is potentially life-threatening, get immediate emergency assistance by calling 911, available 24 hours a day.

National Suicide Prevention Lifeline,
1-800-273-TALK (8255) or Live Online Chat

If you or someone you know is suicidal or in emotional distress, contact the National Suicide Prevention Lifeline. Trained crisis workers are available to talk 24 hours a day, 7 days a week. Your confidential and toll-free call goes to the nearest crisis center in the Lifeline national network. These centers provide crisis counseling and mental health referrals.

NATIONAL CRISIS NUMBER

Crisis Text Line is the free, 24/7, confidential text message service for people in crisis. Text HOME to 741741

Apps for Self Care

	BALANCED Track the things you wish you did more often. Be motivated to do them again and again.
	MyFitnessPal is a smartphone app and website that tracks diet and exercise to determine optimal caloric intake and nutrients for the users' goals.
	SANVELLO Symptoms of stress, anxiety, and depression often arise when least expected. With Sanvello, you'll always have the right tools a tap away to relieve symptoms and feel better.
	HEADSPACE Learn to meditate in just 10 minutes a day with the Headspace app. Daily meditation has been shown to help people stress less, exercise more and even sleep better.
	HAPPIFY Happify can help reduce stress, overcome negative thoughts, and build greater resilience by providing effective tools and programs to improve emotional well-being.
	CALM The Calm app promises to help users sleep better, boost confidence and reduce stress and anxiety, all with the help of guided meditations, soothing music, and bedtime stories.