Consider reading the new best seller book on the art and ...



Tips and Resources for Coping and Wellness during Challenging Times9/1/20The following is a list of tips and resources for Coping and Wellness during Challenging times. It incorporates different positive psychology techniques. As a suggestion, look through the titles and see which ones resonate with you and read on, try some of the techniques. See what works for you. At different times when stressed or overwhelmed read through the list again and see which titles resonate with you and read on, and try some of the techniques. Or, read through and pick some of the topics/ practices as a wellness plan to develop and strengthen your resilience. Dedicate time to the practice. Pay Attention- Present Moment Awareness – Being present is the opposite of uncertainty. Uncertainty is in the future. The only certainty we have is in the present moment. What is now. Check in with yourself. How am I doing right now? Ground yourself into the present moment by seeing what you are experiencing in your body. Also ask or note, what is my relationship with this present moment? Are you resisting what is and can’t be changed? This adds to stress and suffering. Often however, the present moment is easeful and peaceful especially when we accept what we find in the present. Meditation can help with cultivating present moment awareness and attention skills. - Introduction to MindfulnessRAIN for difficult emotions – RAIN is a mindfulness technique that can help you deal with difficult emotions. In a sense it is a reframe of emotions as messengers to you that there is a potential unmet need. Rather than resisting or avoiding feelings, the process encourages an allowing and investigation toward resolution of the unmet needs.R-Recognize (Recognize the feeling, fear, anger, agitation, restlessness etc.)A- Allow (allowing, making space for what is being experienced. Not resisting what is….)I- Investigate (What really needs my attention right now, especially tuning into the body).N- Nurture ( A caring compassionate response to what is needed) in the Good - Rick Hanson our minds naturally gravitate toward the negative or fear-based concerns. That is a part of our survival skills but it can be over-activated especially during these times. We can decide where to incline the mind and cultivate positive experiences and emotions. For example, set an intention for the day to look for joy in the various experiences of your life (internally and externally). Even difficult and painful experiences can simultaneously have joyful wonderful things happening related to them or next to them. If we don’t look for it, we likely won’t see and experience it. Imagine how much joy there is out there that you could have missed, be missing…..the same with kindness and compassion we can set an intention to look for ways to be kind or compassionate to ourselves to others. is an important part of the instruction to “Love your neighbor as yourself.” Found in some form in many traditions, the Golden Rule (treat others as you would have them treat you) emphasizes the practice of empathy and compassion. and Self-Forgiveness What do you say to yourself everyday? Pay attention to the things you say and think about yourself. Just as above, what you tell yourself each day about yourself is important. Think about what you wish you would hear from others and give that to yourself. Remind yourself of your accomplishments, your strengths, and what you do or did well, while forgiving yourself for mistakes you make in the present or those that haunt you from the past. Give yourself encouraging words, praise, and talk back to any negative thoughts that come unwelcome into your mind. Everett Worthington has some great work on Forgiveness and especially Self-Forgiveness. Here is a link to his website: CBT for positive self-talk and Worthington, E. L. (2013). Moving Forward: Six Steps to Forgiving Yourself and Breaking Free From the Past CO Springs, CO: WaterBrook Press.can be found through by clicking on the title here. There is also some great literature on forgiving others and finding wellness in resolving past hurts. Here is a link about steps to forgiving others . He also has extensive research and literature on the subject worth reviewing. and your right brain: Take the time to start or work on a project, craft, artwork, music, or some writing. Find a passion in just creating something new, and doing something for fun. The final project can be just for your eyes or something to share with others. (If your first thought when you read this was “I am terrible at…” refer back to Self-Talk)The Breath – Conscious slow deep breathing/ breathes is really an important way to ground the body and mind, particularly when we are stressed or anxious. Try taking three slow conscious breathes as often as you can during the day and particularly when you feel stressed or anxious. Also, slow deep breathing helps condition the lungs and helps you increase oxygen levels in your body. This is important for your physical health and mental health especially during COVID. So consider adopting a breathing practice such as:Ujay Pranayama. Breathing - reading the new best seller book on the art and science of breathing, Breath: The New Science of a Lost Art. Stress - How you view stress has a greater impact on your health and well being than anything else. Viewing the stress response in a positive way enhances your health. - Meditation can help you reduce your stress. It helps you connect to the present moment where usually there is less stress. Meditation can also help you learn to tolerate/ cope with feeling distressed or upset. There are many mental health and physical health benefits to meditation, even after just practicing a few minutes a day. a Life-Changing Meditation Practice in Less Than 15 Minutes a Day Meditation ResourcesArticle on Metta on Metta on Metta – Metta Hour, Tai Chi, Qigong - Consider adopting a body practice. These practices help ground you and are especially good when you are very anxious or stressed. They will help your body and mind. These practices are very grounding and often considered a type of mindful movement/moving meditation. If you’re worried about being in shape or not doing it well, try Restorative Yoga and Flow Tai Chi. These forms focus on the benefits of the movements rather than your accuracy or skill. Continuing to move and breathe are the key goals. Most Qigong approaches focus on breath and movement, not perfection. Give yourself credit for engaging in self-care and allow your confidence and skill to grow over time.Mindful Yoga class online Yoga - a slower paced restorative yoga approach - Tai Chi Flow classes from David Dorian Ross Tai Chi (Taiji ) 5 Minutes a Day QiGong (Simple Routine) Search YouTube until you find an instructor you can follow. Forest Bathing - Try forest bathing to destress. Developed in Japan, it is simply immersing yourself in nature and soaking in the atmosphere through the sense. and select news and social media carefully - try to be informed but not overexposed to the news and/ or discordant social interactions which may occur on social media. The news, especially video, can actually be traumatizing or in the least too stimulating and engages our stress response. Try to read from reliable sources, get short written or verbal summaries of news events. Maintain safe social connection and contact - join an online book club, maybe even on a topic that will help you cope. Reach out to family and friends for a chat, a laugh, and some connecting even if it is virtual. communication/ mindful communication – for difficult conversations. Before you speak consider the following: Is it true?Should it be said by me?Should it be said by me now?Is my saying it improve upon the silence?Consider developing a mindful dialogue practice such as Insight Dialogue and Purpose –. What really matters to you? How can you be of service? Developing a sense of purpose can help ground us. In reaching out to others and a sense of belief or spirituality helps us go beyond ourselves to see a bigger picture and perspective in life. Engaging in practices like metta meditation and prayer can help with connecting to meaning and purpose as well as connecting to others. Engaging in religion or other spiritual practices can also help with attaining meaning, purpose, and connection. Read books such as Man's Search for Meaning.Also, you can find purpose, meaning and connection in service work.[Many religious or spiritual traditions emphasize the importance of protecting life or doing no harm. Adopt the attitude that one main goal during the pandemic recovery is to protect and maintain your health and the health of others. Right now, protecting health may mean doing less, so give yourself permission to focus on daily needs and to say “no” to unnecessary tasks, especially if they do not bring a sense of meaning or purpose.]Help someone else - Sometimes one of the best ways to feel less upset especially when we keep thinking about something distressing, is to reach out to be helpful to someone else. It helps develop perspective, a sense of connection and feeling good to be of service to another. Consider volunteer work. Research shows that people who volunteer experience a boost in their mental health. and Loss - and Resilience -Free Courses from Uof Penn on Resilience - Chodron - best seller books by a Buddhist nun written for everyone to incorporate into daily living. Health and Covid -19- - How to Respond to COVID-19 Anxiety with Kindness Course on managing mental health and Covid-19 from University of Toronto - Resources (Buddisht Psychology) list is not intended to replace the benefits of personal counseling. Consider counseling if you are struggling with your personal wellness. Especially if you are coping in an unhealthy way that is hurting you or others, seek professional help. These screening tools may help you determine if you might need to seek help. to get professional help. it yourself mental health info. list was developed by the Wilmington University Clinical Mental Health Counseling Program faculty. ................
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