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Wellness Planning (Students)

amandabek
Mar 142 min read

Developing a Wellness Plan

Consolidating helpful coping strategies and resources can help you to be more reflective on past experiences, especially whether certain strategies have helped or not, and to brainstorm and search for new tools to help yourself.

1. Consolidating All Coping Strategies & Tools

  • Activities to remain well or help reduce distress - list down as many as possible
  • Things that have helped alleviate distress before or other things that could potentially be helpful
  • E.g. taking a cold/warm shower, going out for a walk, and playing games

2. What does it mean to be well?

Part 1: What being well feels & look like

Includes:

  • Subjective feelings
    • E.g. feeling hopeful or motivated for school

  • Activities you do when well
    • E.g. attending lessons regularly, focusing in class, eating regularly, showering daily

Part 2: Strategies to Remain Well

  • Daily routines to keep well
    • E.g. making the bed after waking up, taking a morning walk, journaling at the end of the day, taking breaks from studies regularly

3. Identifying and Dealing with Triggers

Part 1: Identifying & listing

List down triggers that you have encountered before
  • E.g. arguing with a significant other, start of the new semester, having to meet many deadlines

Part 2: Coping

What strategies/tools can be used when a trigger arises?
  • E.g. practising mindfulness - watching mindfulness videos on YouTube, heading to bed earlier, playing a game that you enjoy

4. Identifying a Downward Spiral; Coping Strategies

Part 1: Identifying
Signs include:
  • Unable to get out of bed or shower when needed
  • Losing appetite
  • Unable to get to school for classes
  • Skipping classes
  • Isolating from everyone
List down any signs of prior experience of feeling like being in a downward spiral.

Part 2: What to do
Coping strategies include:
  • showering everyday
  • eating when possible
  • brushing teeth regularly
Focus on one thing at a time (e.g. focusing on getting up and then stepping into the toilet to brush teeth in the morning). List down possible self-help strategies that might be helpful when in a downward spiral.

5. Identifying a Crisis & Seeking Help

Part 1: Identifying
Signs include having self-harm or suicidal thoughts and behaviours, being unable to care for one’s own basic needs (e.g. showering, eating, cooking).

Part 2: Seeking help
If in need of support immediately:
Reach out to a suicide hotline, (e.g. Samaritans of Singapore, or a University’s psychological emergency line)
Identify and head to the emergency department of the nearest hospital.


Written by: Jasmine Tan | Designed by: Yong Yong Qing | Edited by: Jonathan Kuek
 
 
 

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