By: Bronwyn Ueberholz, BA
The month of September, for a lot of us, is usually associated with back to school and back to a busy routine! This transition can be quite stressful, especially following the relaxed August bliss. It’s important, during this time, not to get carried away with social and work obligations and to pay extra attention to our minds and bodies as schedules get busier.
One way to cope with the stress and changes of back to school and back to a routine is using the PLEASE skill.
PL – Treat physical illness. Stress can manifest in physical ways, it is important to be observant and take care of your body as you experience stress and life changes.
E – Balanced eating. Remember to eat a balanced diet regularly and mindfully. Nutrition plays a big role in our mood and brain function (which is important for school). Try to stay consistent with your eating and make sure you are nourishing yourself with a healthy balance of proteins, fats and veg.
A – Avoid mind-altering substances. These substances can include alcohol, caffeine, nicotine etc… They can have a way of preventing us from using effective coping methods to deal with stress and emotions. This isn’t to say cut out your morning coffee if it’s something that you enjoy and have made a routine of having… but remember to take things in moderation
S – Sleep. It can be really easy to lose track of the amount of sleep you get when schedules get busier. Sticking to specific times to go to bed and wake up will help you develop a routine and cope with daily stressors.
E – Exercise! Whether it’s going for an afternoon walk or doing your favourite Zumba class, moving your body and staying active is a great way to clear your mind, take some time to yourself and boost endorphins. Make sure to set some time for yourself to do some type of exercise every day.
Remember this skill and try to employ it as things get busier and things begin to pile up.
Another really important thing to keep in mind is reaching out to loved ones and staying connected. If you are feeling stressed or overwhelmed and need some help, reach out to family, friends, teachers, peers, coaches etc… The month of September is recognized as Suicide Prevention Awareness month. Suicide impacts individuals of all ages, ethnicities, genders, and social backgrounds. If you or someone you know is struggling, do not hesitate to reach out. Listed below are a number of resources.
Suicide Prevention Hotline: 9-8-8
Suicide Prevention Chat: text TALK to 741-741
Kids Help Phone: 1-800-668-6868
Text CONNECT to 686868
Chat Services [6 pm–2 am EST]: www.kidshelpphone.ca
Trans Lifeline: 1-877-330-6366
Hope for Wellness Help Line: 1-855-242-3310
Online chat: www.hopeforwellness.ca
Indian Residential Schools Crisis Line: 1-866-925-4419
Canada Suicide Prevention Service: 1-833-456-4566 [24/7]
For Quebec residents: [24/7] 1-866-APPELLE