Click on the cover below to download the full pocket guide on how to recover faster, feel better and push forward through periods of anxiety. This book is also the resource used for a Ontario Tech University workshop on dealing with anxiety and increasing your chances of academic success.
MORE Strategies!
During February 26-27, 2020 at the Frayme Learning Institute’s Toronto Conference, participants who work with youth provided extra examples of how students can enhance their resilience. They used our Circle of 5 model of 5: nurturing, being happier more often, gratitude, mindfulness and practical skills development. We are grateful to everyone who gave us their ideas!
Nurture: Connect with loved ones as often as possible.
Happiness: Play guitar. Seek out validating people.
Gratitude: Reflecting on dreams and goals That I have achieved.
Mindfulness: Singing. Focus on my breath.
Practical Skills: Create lists to tackle one item at a time.
Anonymous
Practical Skills: Looking negative event as a challenge and not as stressful event/situation so the brain will not release cortisol but rather the brain will start thinking about strategies. Your body will thrive.
MariaFe Aguinaldo is a Registered Psychologist at Addiction Services for York Region (Ontario).
Nurture: Help other students connect with their family and mentors.
Happiness: Spending time with those I care for. Doing hobbies/sports that I enjoy.
Gratitude: Showing I am thankful for those who have helped me/impacted my life. Writing down 5 things I am thankful/grateful for.
Mindfulness: Listening to music and podcasts. Journaling.
Practical Skills: Spending time with children and other youth. Playing guitar.
Shauna Brown is a YAC Facilitator at the Maltby Centre (Kingston, Ontario)
Nurture: Compliment 3 people per day (helping others, helps you too!).
Happiness: Each day (at the end of the day) write down 3 good things (big or small) that happened in your day. Exercise (outside is better) – run one lap of a track, 10 jumping jacks, etc.
Gratitude: Photography – take pictures of things you love/are thankful for.
Mindfulness: Power Pose – (stand feet shoulder width apart, head up and fists on hips for 2-5 minutes per day). This is proven to give you confidence and help you to be successful in tasks performed after the power pose! Do a puzzle. Meditation – either guided or on your own.
Emily Crowson is a Youth Facilitator at the Maltby Centre (Kingston, Ontario)
Nurture: Practice something routinely (e.g., make your bed, do a face mask or bubble bath, or exercise)
Happiness: Share positive affirmations or make positive affirmations boards.
Mindfulness: Download free apps to practice mindful eating and walking.
Brittney Doherty is a HUB Staff member at the John Howard Society of Niagara (Ontario)
Nurture: Take care of a plant (Chinese Evergreen). Give hugs and smiles.
Happiness: Do something you love. Hobby like sewing or beading.
Gratitude: Being grateful for having the opportunity to be where you are. Being grateful for family.
Mindfulness: Meditating and art therapy.
Practical Skills: Calling a friend via telephone. Taking a walk.
Miranda Echum is a Program Coordinator at Nishnawbe Aski Nation (Northern Ontario)
Nurture: Talk and get to know new people. Find common interests between you and others.
Happiness: Go on a nice walk. Call friends and family or meet up with them.
Gratitude: Reflect on at least 1 good thing that happened in your day, even if it was small.
Nadia Henry is a Youth Ally at East Metro Youth Services (Toronto)
Nurture: Do an activity self-inventory: before saying yes to social activities, ask yourself key questions to decide before saying yes/no. Give yourself positive stories to disrupt limiting beliefs. Allow yourself rest, guilt free, when needed. Schedule self-time in my calendar.
Happiness: “3 good things” jotted down at the end of every day. Pausing my day for a song, meditation or a few breaths (on public transit especially). Turning off email notifications at night.
Gratitude: During difficult moments – pause and remember “I have x, y, and z things in my life that I am grateful for.
Mindfulness: Phone off and plugged in across the room at 10:00 p.m.. Meditation and breath-work once daily. I do meditation and energy cleansing between clients.
Gabriela Kassel Gomez is the Director of Social Counseling at Head & Hands (Montreal)
Nurture: Watering plants.
Happiness: Visualize a special place.
Gratitude: Look at pictures. Apples and Onions: Review 3 good things and 3 bittersweet things.
Mindfulness: Breathing exercises.
Practical Skills: Physical Activity to relax body -- clinch our toes, then bend knees, push out stomach, flex biceps, wiggle fingers, roll neck and blink eyes.
Kyle Kelly is the Program Team Supervisor of Laing House (Halifax)
Nurture: Challenge yourself socially, e.g., greet a stranger. Schedule time to meet loved ones (don’t isolate yourself).
Happiness: Listen to music. I write nice affirmations for myself when I’m happy that I read to cheer myself up if I get sad.
Gratitude: I keep a diary/journal where I recount all my good moments of the day.
Mindfulness: Ground yourself with fidget toys.
Practical: Taking breaks. Make sure you take care of your body (eat, drink water, etc.).
Diya Mohan is a Youth Ally at East Metro Youth Services (Toronto)
Happiness: Get a hobby. Buy something you’ve wanted for a long time. Listen to music.
Gratitude: Think about everyone who has helped you (even little things) to get you where you are today.
Practical: Tell someo if you are overwhelmed. Ditch that club or project!
Erin Park is Youth Ally at East Metro Youth Services (Toronto)
Practical Skills: You need 3 hobbies:
1.health hobby
2.creative hobby
3.fun hobby
Kursten Ronsom is a Program Coordinator at the Fort Erie Native Friendship Centre (Ontario)
Happiness: Solidify social connections. Build up self-esteem.
Gratitude: Have a gratitude journal.
Mindfulness: Meditation.
Ezra Skandalakis is a Youth Volunteer at Skylark Children, Youth, and Families (Toronto)
Nurture: Getting lost in learning a new or favourite topic.
Happiness: Self-compassion.
Mindfulness: Guided meditations.
Practical Skills: Learning a new skill.
Peter Snow is a Social Worker at the Youth Wellness Centre (Hamilton, Ontario)
Nurture: Self-compassion – shifting inner dialogue to be less judgemental/less critical towards being more gentle, loving, forgiving and self-compassionate. Learning to soothe and self-regulate.
Happiness: Writing out new narratives or scripts to speak to themselves.
Gratitude: Can tie gratitude into this mindfulness and exercises to practice being non-judgmental.
Mindfulness: Meditation.
Connie Stevenson, MSW, RSW of the Youth Wellness Centre (Hamilton, Ontario)
Nurture: Community mentorship
Happiness: Peer-peer groups.
Gratitude: Connecting with vulnerable populations.
Mindfulness: D.B.T. Therapy (Dialectical Behavior Therapy)
Trisha is a member of the Primary Care Network Youth HUB Steering Committee)
During February 26-27, 2020 at the Frayme Learning Institute’s Toronto Conference, participants who work with youth provided extra examples of how students can enhance their resilience. They used our Circle of 5 model of 5: nurturing, being happier more often, gratitude, mindfulness and practical skills development. We are grateful to everyone who gave us their ideas!
Nurture: Connect with loved ones as often as possible.
Happiness: Play guitar. Seek out validating people.
Gratitude: Reflecting on dreams and goals That I have achieved.
Mindfulness: Singing. Focus on my breath.
Practical Skills: Create lists to tackle one item at a time.
Anonymous
Practical Skills: Looking negative event as a challenge and not as stressful event/situation so the brain will not release cortisol but rather the brain will start thinking about strategies. Your body will thrive.
MariaFe Aguinaldo is a Registered Psychologist at Addiction Services for York Region (Ontario).
Nurture: Help other students connect with their family and mentors.
Happiness: Spending time with those I care for. Doing hobbies/sports that I enjoy.
Gratitude: Showing I am thankful for those who have helped me/impacted my life. Writing down 5 things I am thankful/grateful for.
Mindfulness: Listening to music and podcasts. Journaling.
Practical Skills: Spending time with children and other youth. Playing guitar.
Shauna Brown is a YAC Facilitator at the Maltby Centre (Kingston, Ontario)
Nurture: Compliment 3 people per day (helping others, helps you too!).
Happiness: Each day (at the end of the day) write down 3 good things (big or small) that happened in your day. Exercise (outside is better) – run one lap of a track, 10 jumping jacks, etc.
Gratitude: Photography – take pictures of things you love/are thankful for.
Mindfulness: Power Pose – (stand feet shoulder width apart, head up and fists on hips for 2-5 minutes per day). This is proven to give you confidence and help you to be successful in tasks performed after the power pose! Do a puzzle. Meditation – either guided or on your own.
Emily Crowson is a Youth Facilitator at the Maltby Centre (Kingston, Ontario)
Nurture: Practice something routinely (e.g., make your bed, do a face mask or bubble bath, or exercise)
Happiness: Share positive affirmations or make positive affirmations boards.
Mindfulness: Download free apps to practice mindful eating and walking.
Brittney Doherty is a HUB Staff member at the John Howard Society of Niagara (Ontario)
Nurture: Take care of a plant (Chinese Evergreen). Give hugs and smiles.
Happiness: Do something you love. Hobby like sewing or beading.
Gratitude: Being grateful for having the opportunity to be where you are. Being grateful for family.
Mindfulness: Meditating and art therapy.
Practical Skills: Calling a friend via telephone. Taking a walk.
Miranda Echum is a Program Coordinator at Nishnawbe Aski Nation (Northern Ontario)
Nurture: Talk and get to know new people. Find common interests between you and others.
Happiness: Go on a nice walk. Call friends and family or meet up with them.
Gratitude: Reflect on at least 1 good thing that happened in your day, even if it was small.
Nadia Henry is a Youth Ally at East Metro Youth Services (Toronto)
Nurture: Do an activity self-inventory: before saying yes to social activities, ask yourself key questions to decide before saying yes/no. Give yourself positive stories to disrupt limiting beliefs. Allow yourself rest, guilt free, when needed. Schedule self-time in my calendar.
Happiness: “3 good things” jotted down at the end of every day. Pausing my day for a song, meditation or a few breaths (on public transit especially). Turning off email notifications at night.
Gratitude: During difficult moments – pause and remember “I have x, y, and z things in my life that I am grateful for.
Mindfulness: Phone off and plugged in across the room at 10:00 p.m.. Meditation and breath-work once daily. I do meditation and energy cleansing between clients.
Gabriela Kassel Gomez is the Director of Social Counseling at Head & Hands (Montreal)
Nurture: Watering plants.
Happiness: Visualize a special place.
Gratitude: Look at pictures. Apples and Onions: Review 3 good things and 3 bittersweet things.
Mindfulness: Breathing exercises.
Practical Skills: Physical Activity to relax body -- clinch our toes, then bend knees, push out stomach, flex biceps, wiggle fingers, roll neck and blink eyes.
Kyle Kelly is the Program Team Supervisor of Laing House (Halifax)
Nurture: Challenge yourself socially, e.g., greet a stranger. Schedule time to meet loved ones (don’t isolate yourself).
Happiness: Listen to music. I write nice affirmations for myself when I’m happy that I read to cheer myself up if I get sad.
Gratitude: I keep a diary/journal where I recount all my good moments of the day.
Mindfulness: Ground yourself with fidget toys.
Practical: Taking breaks. Make sure you take care of your body (eat, drink water, etc.).
Diya Mohan is a Youth Ally at East Metro Youth Services (Toronto)
Happiness: Get a hobby. Buy something you’ve wanted for a long time. Listen to music.
Gratitude: Think about everyone who has helped you (even little things) to get you where you are today.
Practical: Tell someo if you are overwhelmed. Ditch that club or project!
Erin Park is Youth Ally at East Metro Youth Services (Toronto)
Practical Skills: You need 3 hobbies:
1.health hobby
2.creative hobby
3.fun hobby
Kursten Ronsom is a Program Coordinator at the Fort Erie Native Friendship Centre (Ontario)
Happiness: Solidify social connections. Build up self-esteem.
Gratitude: Have a gratitude journal.
Mindfulness: Meditation.
Ezra Skandalakis is a Youth Volunteer at Skylark Children, Youth, and Families (Toronto)
Nurture: Getting lost in learning a new or favourite topic.
Happiness: Self-compassion.
Mindfulness: Guided meditations.
Practical Skills: Learning a new skill.
Peter Snow is a Social Worker at the Youth Wellness Centre (Hamilton, Ontario)
Nurture: Self-compassion – shifting inner dialogue to be less judgemental/less critical towards being more gentle, loving, forgiving and self-compassionate. Learning to soothe and self-regulate.
Happiness: Writing out new narratives or scripts to speak to themselves.
Gratitude: Can tie gratitude into this mindfulness and exercises to practice being non-judgmental.
Mindfulness: Meditation.
Connie Stevenson, MSW, RSW of the Youth Wellness Centre (Hamilton, Ontario)
Nurture: Community mentorship
Happiness: Peer-peer groups.
Gratitude: Connecting with vulnerable populations.
Mindfulness: D.B.T. Therapy (Dialectical Behavior Therapy)
Trisha is a member of the Primary Care Network Youth HUB Steering Committee)
