Learning Objectives (Part 3)

Understand the importance of connecting with others in meaningful ways

Definition: Connecting with others in meaningful ways means building relationships where people care about, support, and understand each other.

Why it's important: Strong relationships improve emotional well-being, reduce stress, and help people feel less lonely. They also help people cope with challenges and become more resilient.

Example: If you are stressed about school and talk to a close friend who listens and encourages you, that connection helps you feel supported and less overwhelmed.

Define and describe the importance of receiving good social support

Definition: Social support is the help, care, and resources we receive from other people.

Why it's important: Good social support helps people deal with stress, solve problems, and feel valued and cared for.

Example: If you miss class because you were sick and a classmate shares their notes with you, that support helps you catch up and reduces stress.

Explain the different types of relationships we engage in

Definition: People have different kinds of relationships that provide support and connection in different ways.

Examples of relationship types:

Friends - people we spend time with and share experiences with

Family members - people who often provide emotional and practical support

Mentors - more experienced people who give guidance and advice

Role models - people we admire and try to learn from

Example: A professor who helps you plan your career could be a mentor, while a friend who listens when you're upset provides emotional support.

Establishing relationships

Definition: Getting to know someone and building trust. Skills: Spending time together, showing interest, doing activities together.

Example: Talking with classmates and studying together to become friends.

Developing authentic relationships

Definition: Building deeper connections by being honest and open.Skills: Sharing feelings, being vulnerable, and accepting each other.

Example: Telling a close friend about something personal that's bothering you.

Maintaining relationships

Definition: Keeping the relationship healthy over time. Skills: Supporting each other, listening, spending time together, and having more positive than negative interactions.

Example: Regularly checking in with a friend and celebrating their achievements.

Restoring relationships

Definition: Repairing a relationship after conflict or misunderstanding. Skills: Apologizing, taking responsibility, communicating openly, and forgiving.

Example: After arguing with a friend, you talk about what happened and apologize to fix the relationship.

Distinguish between distress tolerance and self-care skills and

know when you need one versus the other

Definition: Scheduling down-time means intentionally setting aside time to relax and do enjoyable activities so your mind and body can recover from stress.

Benefits:

Mental: improves mood, reduces stress, increases positive emotions, and helps prevent burnout.

Physical: improves sleep, boosts energy, and supports overall health.

Example: A student studies all week but schedules time on Saturday to watch a movie or go for a walk with friends. This break helps them feel refreshed and less stressed.

Intentionally schedule down-time to reflect and activate the relaxation response and recreational activities to experience positive emotions

Definition: This means planning time during the week for relaxation or fun activities that help your body calm down and create positive emotions.

The relaxation response is when your body slows down after stress (heart rate lowers, muscles relax).

Examples of activities:

Meditation or deep breathing

Going for a walk in nature

Listening to music

Spending time with friends

Doing a hobby like drawing or cooking

Example: Someone schedules 20 minutes every evening to listen to music and reflect on their day. This helps them relax and feel more positive.

Distress Tolerance

Definition: Skills used when you are in a crisis or experiencing very intense emotions to help you calm down and avoid acting impulsively.

Example: If someone is extremely angry or anxious, they might use deep breathing or cold water on their face to calm down before reacting.

When to use it: During emotional crises or overwhelming feelings.

Self-Care Skills (REFRESHERs)

Definition: Healthy daily habits that help maintain mental and physical well-being and prevent stress.

Examples include:

Exercise

Spending time with friends

Eating healthy

Getting enough sleep

Relaxing or doing fun activities

Example: Going for a walk, exercising, or spending time with friends to maintain good mental health.

When to use it: Regularly as part of daily routines to prevent stress and maintain balance.