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Build your resiliency during the COVID-19 pandemic
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Brought to you by &
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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
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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?
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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
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Self-Regulation
Social Regulation
Resolution +
SustainedResilience
Creating a Sense of Safety
Painful Experiences Relaxation
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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
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Question – What is your preferred method to relax your body?
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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
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Self-Regulation Exercise
Body Scan/”Wet Noodle”Head-to-toeToe-to-head
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5 secondsRELAX ALL MUSCLES
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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
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Question – Who’s in your social support network? Tell us who you
rely on
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Self-Care & RevitalizationRefuel Depleted Resources
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Healthy Eating Healthy Activity
Healthy SleepHealthy Self-Compassion
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6-Point Resiliency System15
Self-Regulation
Positive Psychological Strengths
Self-Care/Revitalization
Mental Flexibility
Motivation and Self-Direction
Social Regulation
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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
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Thank you!
For more information visitpublish1st.com/dr-aubrey
Send additional questions to [email protected]
https://publish1st.com/dr-aubreymailto:[email protected]
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Questions?
Please type your questions into the Chat panel
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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?
