Build your resiliency during the COVID-19 pandemic · 2020. 5. 1. · Autogenics Biofeedback Conscious muscle relaxation Muscle body scan Guided imagery Progressive relaxation Body

Build your resiliency during the COVID-19 pandemic

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Brought to you by &

Your presenter

Dr. Thomas E. Rojo Aubrey Glendale Community College

Counseling Department

Director of Behavioral Health Sciences

Instructor BHS150: Introduction to

Behavioral Health and Social Services

CPD150: Strategies for College Success

Author of The Resilient Learner

Agenda

1. Mental Health2. Patterns of Stress Activation3. Psychological and Emotional Resiliency

Self-Regulation Social Regulation

4. Resources for Resiliency Strength Building5. Q&A

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Mental Health

Cornerstone to success

school

work

relationships

Physical health deteriorates with poor mental health

Good mental health Address the challenges in life

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Question – How do you react to stress?

Patterns of Stress ActivationHigher Brain

Abstract thinking

Reflective thinking

Problem solving

Critical thinking skills

Connection and attachment

Lower Brain

Safety and security

Survival

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Results in…

Higher Brain

Emotional Brain

Lower Brain

Optimized learning reduced

Neglecting responsibilities

Poor decision making

Self-Regulation

Social Regulation

Resolution +

SustainedResilience

Creating a Sense of Safety

Painful Experiences Relaxation

Methods of Self-RegulationDiaphragmatic breathing exercises Autogenics Biofeedback

Conscious muscle relaxation Muscle body scan Guided imagery Progressive relaxation Body awareness training

Mindfulness meditation Movement and exercise Reflective practices

Music

Drawing

Writing for self-expression

Question – What is your preferred method to relax your body?

Self-Regulation

Shifting bodily states to support the sense of safety

Acute Relaxation Nonintrusive

Discreet

Practical Moments of opportunity to grow

Real-time

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Mind Body

Self-Regulation Exercise

Body Scan/”Wet Noodle”Head-to-toeToe-to-head

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5 secondsRELAX ALL MUSCLES

Social Regulation

Create sanctuary (safe space)

Find a community of support Support one another as students

Train your support system

Share trauma narratives (healing)

Connection/support options during COVID-19

Video chat

Phone calls

Texting

Regulation of mind and body with interpersonal connection and support

Question – Who’s in your social support network? Tell us who you rely on

Self-Care & RevitalizationRefuel Depleted Resources

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Healthy Eating Healthy Activity

Healthy SleepHealthy Self-Compassion

6-Point Resiliency System15

Self-Regulation

Positive Psychological Strengths

Self-Care/Revitalization

Mental Flexibility

Motivation and Self-Direction

Social Regulation

Resources for Building Resiliency

CDC COVID-19 – Stress & Coping, Taking Care of Your Emotional Health

SAMHSA Disaster Distress Helpline – SAMHSA.org or 1-800-985-5990

National Alliance on Mental Illness HelpLine – NAMI.org

National Suicide Prevention Lifeline

Call your local or state warm line to talk to someone

Talk to your school counselor

https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/managing-stress-anxiety.html?CDC_AA_refVal=https%3A%2F%2Fwww.cdc.gov%2Fcoronavirus%2F2019-ncov%2Fprepare%2Fmanaging-stress-anxiety.htmlhttps://emergency.cdc.gov/coping/selfcare.asphttps://www.samhsa.gov/find-help/disaster-distress-helplinehttps://nami.org/homehttps://suicidepreventionlifeline.org/https://www.nami.org/NAMI/media/NAMI-Media/BlogImageArchive/2020/NAMI-National-HelpLine-WarmLine-Directory-3-11-20.pdf

Thank you!

For more information visitpublish1st.com/dr-aubrey

Send additional questions to [email protected]

https://publish1st.com/dr-aubreymailto:[email protected]

Questions?

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Build your resiliency during the COVID-19 pandemicYour presenterAgendaMental HealthQuestion – How do you react to stress?Patterns of Stress ActivationCreating a Sense of Safety�Methods of Self-RegulationQuestion – What is your preferred method �to relax your body?Self-RegulationSelf-Regulation ExerciseSocial RegulationQuestion – Who’s in your social support network? Self-Care & Revitalization6-Point Resiliency SystemResources for Building ResiliencyThank you!Questions?