Trinity Western University

Below is a list of practical steps and resources that you might find helpful in your exploration of better understanding your own and others mental health journey.
If you have found any resources that you found helpful in your journey through mental health, please share them and we can add them for others to experience: Email derek.thiessen@twu.ca

1. Developing Psychological Flexibility

Psychological flexibility is the capacity for being in contact with the present and acting on long-term goals rather than short-term urges. Being psychologically flexible allows people to adapt to changes in the environment and react in new, creative and healthy ways that align with an individual's goals and values. To learn more on developing this skill, check out this article: Psychological Flexibility: What It Means and Why It's Important

2. Creating Space for Self-Compassion

Research has shown that mental toughness and self-compassion are important skills for maintaining good mental health among varsity athletes. One of the key additions to this research is that we need space for both skills. You likely have experienced mental toughness, but have you also created room for self-compassion? Below are several links to one the leading researchers on the topic of self-compassion:

• Definition and Three Elements of Self Compassion
• What Self-Compassion is Not: self-esteem, self-pity, indulgence
• Self-Compassion Exercises
   

3. Mindfulness and Breathing Practices

There are a lot of misconceptions around mindfulness (watch: 5 Mindfulness Myths) that can lead us astray from a practice that has been demonstrated to help in so many domains of mental health and well-being. John Kabat Zinn, a leading researcher and practitioner in the field, defines it this way, “mindfulness is the awareness that arises through paying attention, on purpose, in the present moment, non-judgementally.”

Guided Mindfulness and Breathing Practices:

• Video: #NSDR (Non-Sleep Deep Rest) with Dr. Andrew Huberman
• Video: The Breathing Space by Jon Kabat Zinn
• Audio: Leaves on a Stream Mindfulness Practice

Get started on your mindfulness journey with a free to use app: Insight Timer

Relaxation Breathing
Breathing is something we rarely think about. However, focused breathing can have profound effects on a person’s ability to relax, regulate emotions, reduce anxiety, and distract one’s mind from potential negative thoughts.
You can implement this exercise while standing or sitting, before a competition, in the classroom, or at home. The great thing about relaxation breathing is that it is a tool that you can use anywhere and anytime to help manage stress.

• Be in a comfortable sitting or standing position. If seated, have your feet planted on the ground
• Put one hand on your stomach and one hand on your upper chest
• Close your eyes if you are comfortable with that, but it’s fine to have them open
• Take a slow deep breath in through your nose, send the breath down to your stomach and try to move the hand on your stomach out, while minimizing the movement in your chest
• Exhale through your mouth or nose, noticing that the hand on your stomach sinks in as you empty the air out
• Ideally, your breath is passing down through your chest to go lower into your diaphragm area
• Repeat
   

4. Reading Recommendations

• Living Like You Mean It: Use the Wisdom and Power of Your Emotions to Get the Life You Really Want by Ronald Frederick
• It's Not Always Depression by Hilary Jacobs Hendel
• The Happiness Trap: How to Stop Struggling and Start Living: A Guide to ACT by Russ Harris
• The Gifts of Imperfection by Brené Brown
• Rising Strong: How the Ability to Reset Transforms the Way We Live, Love, Parent, and Lead by Brené Brown
• Finding Meaning: The Sixth Stage of Grief by David Kessler
• 10-Minute Toughness: The Mental Training Program for Winning Before the Game Begins by Jason Selk
• The Mindful Athlete: Secrets to Peak Performance by George Mumford
• 13 Things Mentally Strong People Don't Do | Amy Morin, LCSW
• Psychological Flexibility: What It Means and Why It's Important
   

5. Educational Channels and Podcasts from Trusted Professionals

• Mental health videos from a licensed therapist: Therapy in a Nutshell | YouTube
• Mental health videos from a licensed psychiatrist: HealthyGamerGG | YouTube
• Educational podcasts from a professor of neurobiology: Huberman Lab
• Interviews by a clinical researcher and storyteller: Unlocking Us | Brené Brown
• Educational podcast from a licensed Medical Doctor: The Peter Attia Drive Podcast
• Finding Mastery

Resources for Further Exploration and Support

Wellness Self-Help Resources | Trinity Western University (twu.ca)
Current Student Resources | Trinity Western University (twu.ca)
Mental Health Apps | Anxiety and Depression Association of America, ADAA

FREE Counselling
BC Government for Students: Click HERE
BCPA Free Option: Click HERE

Heads Up Guys
Information and tips for men surrounding depression, sleep, stress management and other challenges.

Very Well Mind
Helpful tips on coping with the physical effects of grief, with information on how our entire body is affected during loss.

Canadian Centre for Mental Health and Sport
The CCMHS is a registered charity supporting the mental health and performance of competitive and high-performance athletes, coaches, and performing artists. The CCMHS is the first Centre in Canada to offer collaborative sport/performance-focused mental health care services designed to help athletes, coaches, and performing artists achieve their performance goals while preserving their mental health and well-being.

Other Athlete Specific Resources

• Center for Athlete Well-being (uncg.edu)
• Awareness – Canadian Sport Institute Pacific (csipacific.ca)

Bell Let's Talk
Free resources and tools for those experiencing mental health challenges as well those looking to support others.