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Resilience 101: Recover Faster,
​Feel Better and Push Forward
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.
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Resilience 101: Recover Faster, Feel Better and Push Forward
Praise for Resilience 101: Recover Faster, Feel Better and Push Forward
​

Chock full of resources and strategies and evidence-based practice that will offer you your own evidence of what works for you as you plan out your journey of life and how you want to be. This book offers wisdoms, insights, strategies and lessons learned by others on how you choose your navigation of life and school. It maps out the stepping stones to you becoming the optimal person you can be. It comes with a process of trial and error as well as successes and opportunities.

     As a mindfulness practitioner, academic teacher and mentor, I also know this book can be your introduction to calming your mind while energizing your life through mindfulness. Practicing mindfulness and some of the other strategies are positive, life-defining decisions.
  Michele Chaban, MSW, RSW, PhD, Founding Director of both the Applied Mindfulness  Meditation (AMM-MIND) at the University of   Toronto and of Toronto’s Mount Sinai Hospital’s Temmy Latner Centre, Palliative Care Program and Family  Counselling

Even as a graduate student this information is good to have on hand to deal with mental health problems that get thrown your way during school. I wish I had gotten something like it sooner, knowing where to get help when you need it is crucial! 
  Joanna Klees, MSc student, UBC 
I think that the content is great! Lot's of amazing resources for people and it is definitely easy to follow and understand. 

  Rachit Desai, Masters student, Ontario Tech University Faculty of Health Sciences 
I thought it was comprehensive, informative and should be shared in class prior to leaving high school, the type of reading that you can refer back to over the years.

  Stephen Campbell, Human Resource Manager 
This is a great tool that I think can help our youth work out their own solutions to challenges and triggers while acknowledging that they are not alone with their struggles. It is timely and should be shared widely.

  Diana Potts, Parent 
University students aren’t always aware when they are experiencing issues with mental health. Not only does this book help students identify when they are in need, but it also provides them with various tools for students to help themselves. This is an excellent tool in a time when we normalize the anxieties and difficulties of the transition to university. 

  Michael Short, Masters student, Ontario Tech University Faculty   of Health Sciences 


This is a very practical and useful resource. Transition into higher education can often be stressful as there are many academic changes along with personal discoveries occurring at the same time. There are many helpful strategies within this book that help the reader to understand the feelings they are experiencing in such a time of transition. This book is a great guide for helping students understand tools to build resilience and guide students to become mindful and aware of their new challenges. 
  Lynne Tolland, M.Sc., Parent 


Table of Contents
Foreword      8
Introduction    11
Definitions    16
How to Use This Book    17
First Things First
1. How do You Know You Need Help?    21
2. Panic Attacks    33
3. Depression    48
4. Suicide Prevention    57
5. Schedule    63
6. Resiliency101    69
Strategies
1.   Nurture — Relationships    84
2.   Happiness — Habits    93
3.   Gratitude — Habits    104     
4.   Mindfulness and Mastering Fear    107
5.   Cook? — Of Course You Can    118     
6.   Sleep, Eat, and Move    121
7.   “Easier Said than Done”    129
8.   Nurture — Random Acts of Kindness    135
9.   Happiness — Being Happier    141
10. Gratitude — Your Place in History    151
11. Mindfulness — The Basics    156
12. Clean — Your Environment Matters    169
13. Memorize    172
14. Easier to Be Unhappy    186
15. Nurture — Older & Younger People    196
16. Happiness and Wisdom    202
17. Gratitude — Music, Art, Dance    209
18. Mindfulness — Silence    211     
19. Learn How to Learn    218
20. Explore    222    
21. School of Hard Knocks    224
22. Nurture — Grief, & Trauma    228
23. Happiness — Therapies    241
24. Gratitude — Films, Social Media    256
25. Mindfulness — Practice, Practice    261
26. Financial Literacy    263
27. Successful Resiliency Looks Like This    266
28. What Next? — Repeat    271
Bonus Strategies
29. Math and Other Disciplines    279     
30. Explore Further Resources    287
Last Thoughts    298
How You Can Help    302
References    303
Acknowledgements    308
About the Authors    310

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  • HOME
    • Contact
  • MENTAL HEALTH
    • ARE YOU OKAY? Graphic Novel
    • RESILIENCE 101 - FREE POCKET GUIDE >
      • MORE STRATEGIES!
    • LOCAL MENTAL HEALTH RESOURCES
    • OTHER UNIVERSITIES' RESOURCES
  • PROFESSIONAL DEVELOPMENT
    • LEARN FOR YOURSELF >
      • Stress Management
    • NAVIGATING HEALTH CARE
    • SIMULATIONS >
      • Teacher's Guide
      • DELIRIUM >
        • DELIRIUM - Dementia Patient
        • DELIRIUM - Sudden Changes
        • DELIRIUM - Post Surgery
        • DELIRIUM or DEMENTIA
      • INTER-PROFESSIONAL SKILLS DEVELOPMENT >
        • Indigenous Patient Case Review
        • Complex Care
        • Inter-Professional Collaboration
        • Pain Management
        • Trust Between Professionals
        • Mental Illness
      • LEADERSHIP-CLINICAL >
        • Bone Marrow
        • Conceptual Thinking
        • Drawing Blood
        • Holding People Accountable
        • MED LAB LEADERSHIP
        • MED LAB LEADERSHIP 2
  • About