Self Care Book - Kwantlen Student Association

Self Care
The little handbook for practicing Therapeutic Lifestyle Changes (TLC)!
A PEER SUPPORT HANDBOOK
PUBLISHED BY THE KPU/KSA PEER SUPPORT TEAM
DEVELOPED BY ALISHA CHAUHAN & JENNIFER LINGBAOAN
COPYRIGHT © 2015 BY PEER SUPPORT KPU/KSA
SECOND EDITION: AUGUST 2015
PLEASE CONTACT US IF YOU WOULD LIKE TO USE OUR MATERIAL
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Peer Support at KPU
Peer Support does not have one universal definition or implementation. However, many
agree it is based on the idea of using one’s experiences and relatability to help support peers
who are struggling with personal challenges. Peer support programs between institutions
operate based on this concept but do so in a variety of ways.
The Peer Support Program is the first of its kind at KPU. One of the services we offer
includes one-on-one support for students who may be feeling overwhelmed and want
someone to listen. We have recruited and trained student Peer Support Volunteers to provide
a specific level of emotional support for these students . Our intention is not to replace existing
services but rather to be a student-led addition to the KPU support system. We will also be
organizing a variety of workshops, mental health awareness events, and wellness programs for
KPU students in the near future. Stay tuned for all we have to offer!
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This is a Self Care book
This little handbook book was developed to provide you with strategies
and resources that can help you take care of yourself in a healthy and
positive manner. Self care includes any intentional actions you take to
care for your emotional, mental and physical wellbeing. Self care is not
about being selfish or disregarding others. In fact, when we are able to
take care of ourselves, we are also better able to take care of others.
And so, as we continue to live the busy lives of university students,
remember to take a step back, check in with yourself, and take any
necessary steps to practice some TLC!
This book is dedicated to the Wellbeing of Students at KPU
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Table of Contents…
What's on Your Dinner Plate?………………………………………………………………………….7
Coping…………………………………………………………………………………………………………….8
5 Senses………………………………………………………………………………………………………..11
Other Stress Relief Techniques……………………………………………………………………..28
The Zzz’s……………………………………………………………………………………………………….37
50 Ways to Take a Break!……………………………………………………………………………..39
Reminder………….………………………………………………………………………………………….43
Good Reads………………………………………………………………………………………………....44
Resources…………………………………………………………………………………………………….45
Contacts……………………………………………………………………………………………………….46
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What’s on your dinner plate?
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________
Sometimes, when we are feeling overwhelmed, it’s because things just keep on piling
up on our plate. When you are feeling this way, try and remember that we do have
the choice to add or remove things from our plate. So… what’s on yours?
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What is coping?
Facing struggles and dealing problems, difficult situations and responsibilities in
an adequate manner.
What are coping skills?
Strategies and effort directed to stress management which include defense
mechanisms that enable individuals to regain emotional stability after a
stressful experience.
BOSTON COLLEGE COPING SKILLS
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DISTRACTION
GROUNDING
EMOTIONAL
RELEASE
Conversation, listen to talk radio,
reading, do puzzles, TV, computer
games, jigsaws, solve a problem
make a list, learn something new,
cleaning & tidying, gardening, arts &
crafts.
Pros:
Cons:
Gives your heart
Can’t do it for
& mind a break.
too long.
Great for short
Doesn’t resolve
term relief.
any underlying
Great to get
issues.
through a crisis.
Medication can
make it hard to
concentrate.
Use body & senses; smell, fragrances,
slowly taste food, notice the colors
around you. Walk on the grass barefoot, squeeze clay or mud, do yoga,
meditate, exercise.
Yell, scream, run! Try a cold shower.
Let yourself cry… and sob. Put on a
funny DVD and let yourself laugh!
Try boxing, popping balloons, or
crank up some music & dance crazy!
Pros:
Helps slow or
stop
“dissociation”
(feeling of numb,
floaty or
disconnected).
Reduces physical
anxiety.
Pros:
Great for anger
and fear.
Releases the
pressure of
overwhelming
emotion.
Cons:
Sometimes it’s
better to stay a
bit dissociated
(that’s how your
mind protects
you).
Cons:
Hard to do in
every situation.
Feels odd.
Some people
might think
you’re acting.
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SELF - LOVE
Massage hands with nice cream,
manicure your nails, cook a special
meal, clean your house (or just make
your bed), bubble bath or long
shower, brush hair, buy a small treat.
Pros:
Cons:
Become your
Sometimes can
own best friend,
feel really hard
your own supto do, or feel
port worker.
superficial (but
Great for guilt or its not!).
shame.
YOU DESERVE
IT!
THOUGHT
CHALLENGE
Write down negative thoughts then
list all the reasons why they may not
be true. Imagine someone you love
had these thoughts—what advice
would you give them?
Pros:
Cons:
Can help to shift
The more emolong-term, nega- tional you feel,
tive thinking
the harder this is
habits.
to do.
Trying to be
In particular,
more logical can
feelings of
help reduce
shame can make
extreme
this very hard.
emotion.
ACCESS YOUR
HIGHER SELF
Help someone else, smile at
strangers (see how many smiles you
get back), pray, volunteer, do
randomly kind things for others, pat
dogs at the local park, join a cause.
Pros:
Cons:
Reminds us that
Don’t get stuck
everyone has
trying to save
value and that
every else and
purpose can be
forget about
found in small
you!
as well as large
things.
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Using Your 5 Senses
When we are stressed, there are a variety of techniques we can use
in order to help relieve that stress. However, we should keep in mind that what works for
one person, may not work for the next. So, we are going to provide some quick and easy
techniques for you to use whether you are a person who responds well to sights, or smells,
or sounds. We have a little something for everyone!
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Touch
Our sense of touch can help soothe us when we are feeling
overwhelmed. Think back to when you were younger. Perhaps you
comforted yourself with your favorite blanket, or you would relax by
lying in the grass, or maybe you even dug your toes into the sand to
feel the coolness. Do positive memories or emotions come up?
Sometimes, using our sense of touch can help reduce our stress.
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Relief Is In Your Hands
(Adapted from Melissa Tier’s “The Anti-anxiety Toolkit”)
1.
Make a tight fist.
2.
Imagine every drop of stress and anxiety flowing through your body and
into that tight first.
3.
Once it has built up, let it go as if it is flowing out onto the floor (you could
even shake out your hand until its nice and relaxed!)
What does this do?
For some of us, it is a natural reaction for our muscles to tighten up when we are
feeling stressed. Instead of fighting against it, we can use it as an indicator that
we are not doing well. This is an exercise similar to what one would do in
progressive muscle relaxation where we tighten certain parts of our body and
then let go. These types of exercises can help us release the tension manifesting
in our body.
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Taste
Food can be good for a number of reasons. Not only do some foods
provide us with necessary nutrients, but healthy eating can put us on
the right track to a long life. Food can help us cope with stress through
our sense of taste and has been shown to play an important role in the
development, management, and prevention of certain mental health
issues!
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Let’s Eat!
There are a number of foods we can eat that can benefit our bodies. Let’s take a look at
a few:

Dark Chocolate: Recent studies show that dark chocolate can help reduce the
levels of cortisol and catecholamines which are two hormones associated with
stress. But there is the possibility of having too much of a good thing, so keep in
mind to eat your chocolate in moderation.

Curbing Carb Cravings: Carbohydrates have been shown to facilitate the release of
serotonin which is our “feel-good” brain chemical. Research suggests that adults
with high-carb, low-fat diets were happier over the long-term than low-carb consumers. Whole grains such as quinoa and oatmeal are packed with more fiber
and nutrients than refined ones.

Be Pro-Protein: One component of protein is the amino acid called tryptophan
which has an effect on the part of the brain that influences mood. There are
plenty of meat substitutes that can serve as your protein at each meal.
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Good Eats
It can be hard to have nutritious snacks throughout the day. We might be on a budget, or do not have much
time...or maybe even both! No need to worry though because we have a simple, easy, and healthy recipe
for you to try here:
Egg Muffins To GO!
Ingredients:





12 eggs
Salt and Pepper or Seasonings of choice
1/2 cup Grated Cheese (of your choice)
1 cup of Vegetables (sautéed & of your
choice). Recommended: Green Onions,
Peppers, Zucchini, & Mushrooms
1/2 cup of Meat (finely chopped, of your
choice - this is optional). Recommended: bacon, turkey, ham.
*Substitute Meat with Hash Potatoes
Instructions
1.
2.
Preheat oven to 350F & grease muffin pan.
In the bottom of the muffin cups layer, meat (or
hash) & vegetables, the cup should be 2/3 full.
3.
Crack eggs into a large bowl, add salt & pepper
(and seasoning), scramble well.
4.
Pour eggs onto the vegetable/meat layer until 3/4
full. Then, gently stir with fork.
5.
Sprinkle cheese on top and bake for 20 min until
cheese is melted and/or golden brown.
6.
* Muffins can be stored for a week and should be
microwaved for at least 1minute before eating.
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For more links and resources about healthy eating,
you can check these out!

Peer Support Food For Thought Booklet: www.kusa.ca/peersupport

Diet and Mental Health: http://www.mentalhealth.org.uk/help-information/mental-health
-a-z/D/diet/

Food and Mood Diary: http://www.mentalhealth.org.uk/content/assets/PDF/159555/MHF
-Food-and-mood-diary.pdf

How Diet Protects Your Mental Health: http://www.mentalhealth.org.uk/content/assets/
PDF/publications/healthy_eating_depression.pdf

7 Stress Busters—Soothing Food and Calming Scents: http://www.eatingwell.com/
nutrition_health/nutrition_news_information/7_stress_busters_soothing_
foods_and_calming_scents
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Sight
When you are stressed, what do you see? Truth is, we do not always see
what is around us when we are feeling weighed down. For people
overwhelmed with negative thoughts, the eyesight tends to go downwards.
If this happens to you, try to keep your eyes looking straight ahead or slightly
above that. Using your sense of sight in exercises like this can sometimes put
an end to negative thought processes. This all goes to show that changing
the focus of our vision can be quite helpful in managing our stress.
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Stopping The World
(Adapted from Melissa Tier’s “The Anti-anxiety Toolkit”)
1.
Focus on one spot for 20-30 seconds.
2.
Slowly expand your peripheral vision to include all the space around the spot.
3.
Expand your vision out even further so that you can imagine almost being aware of what
is in the space behind you
What does this do?
After practicing this exercise a few times, you will notice that any internal dialogue you may have
been having has stopped. This exercise utilizes peripheral vision which allows you to move the
awareness from inside, out.
Colour Your World
(Relationship Between Colour & Emotion By Naz Kaya & Helen Epps)
Looking at different colors can elicit positive responses for certain individuals. In one study, the
color green brought feelings of relaxation, calmness, happiness, and peace among other
emotions. Try and think about what colors resonate for you so that you can keep an eye out as
you are walking, working, etc!
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Smell
Scents can elicit certain responses in our bodies. That is because the
part of our brain that processes smells is quite close to the area that
regulates our emotions and memories. Using this knowledge, we can
find ways to use our sense of smell to relax our bodies.
(Check out “Effects of Fragrances on Emotions: Moods and Physiology” by
Stephen Warrenburg for more information)
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Our Two Cents About Scents…
Has anyone ever told you to “stop to smell the roses?” While they may not have meant
this literally, there could be good reasoning behind taking time to smell nice scents. In
one study, the researchers found that a certain relaxing fragrances were able to help
reduce stress-induced muscle tension in the shoulder area. This could explain why
aromatherapy, scented candles, and other fragrances can foster feelings of relaxation
for some individuals. Here are some options you can consider:

Stress-relief hand sanitizers

Relaxing perfumes

Spraying a relaxing fragrance on a tissue and keeping it in your wallet

Relaxing scents: eucalyptus, spearmint, honey, cheery blossom, etc.
We have to keep in mind however, that some people may not feel well when in the
presence of scents and others may be allergic. So try and keep your scents close to you
so that we can respect others in the space we are sharing.
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Hear
Noises can play an interesting role in our lives. At times, we want to get
away from them while at other times, we try to surround ourselves with
noise. Through our sensing of hearing, we can listen to sounds that can
bring us a sense of calm so as to reduce our stress.
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Taking Time To Listen...
There are many sounds that surround us as we go through our day to day lives. Some sounds
are pleasant while others are not. When we have time, during a lunch break, while we are
going for a walk, etc., listening to certain sounds can actually be quite relaxing. Try listening to
one of the following:

Your favorite music.

Songs from a genre you have never listened to before. Who knows? Maybe you will like
it!

Making your own music. In one study, nursing students who made their own music,
experienced reduced burnout and improved moods!

Soothing sounds from nature.

Guided meditations.
As you can see, there are many different sounds for you to listen to. See what works for you so
that you can put that audio on your phone, your ipod, a CD, etc!
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Beats Per Minutes by Sunny D
Music helps us improve memory, attention, focus on concentration, and even enhances
imagination. Different types of music can have a positive effect in retrieving valuable information
back. Music is a very powerful learning tool if you listen to the right kind of music most suitable
for you, which depends on what you are doing.
Tempo
BPM
- speed of the music;
heart beat of the
song. It may influence
how the song sounds
and how the song
feels
- number of beats
that appear in a
song per minute.
It varies across
genres.
Genre
BPM
Baroque
50-80 BPM
Hip Hop
85-95 BPM
Glitch Hop
105-115 BPM
Disco
Techno
120 BPM
120-125 BPM
House
115-130 BPM
Pop
110-140 BPM
Electro
128 BPM
Dubstep
Drum and Bass
140 BPM
150-180 BPM
To find the BPM of your favorite song, visit
www.bpmdatabase.com
To understand what type of music that is
most appropriate for you and the situation
you are in, it is important to understand
tempo and Beats per Minutes (BPM).
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Sunny D continues with examples of music genres and how they are effective!
Classical Music :
Music of the classical genre or the baroque genre tend to have a calming effect on one’s mind
due to their low amount of BPM, which is typically around 50 to 80. This calming effect occurs
when the mind sets to an Alpha state, where any mental, physical and emotional rhythms
stabilize to attain a state of deep concentration and focus. When in Alpha state, a large amount
of content information can be processed and learned, and ability to learn vocabulary, read and
memorize facts increases, thus making retrieval of information much easier. Try it out! Listen to
classical music in the background while studying!
Rap:
Rap songs are great for improving memory. Try to write your own rap song, it can be a great
way to improve memory!
Tips:
→ Remember to only listen to music in the background when studying—using headphones would only
create more distraction
→ When trying to absorb and retain new information , no music or instrumental music in the
background, is most effective
→ Lyrics can be distracting but may still be effective if you are very familiar with the song
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Sunny D’s tips on making a playlist!
Creating a play list can be difficult and very tedious. The following steps can teach you how to
easily make an amazing study playlist.
Remember: Similarly to us, each song is different
 Use songs that are very familiar to you
and unique from another. Listen to your mind
 Pick the songs that you love
and body and use the songs that you feel com Use the music that speaks to you
fortable with and create the playlist that best fits
 Make sure the songs match your mood
your personality .
 Try using instrumental music
The following are a list of songs you can try out:
• Mozart Sonata in D Major
• The Power, Snap
• Gonna Fly Now (Rocky Theme Song), Bill Conti
• Deadline, Dutch Force
• No Way Back, Foo Fighters
• Adagio for Strings, Samuel Barber
• Reflection Eternal, Nujabes
• Pleiadian Harp, Gerald Jay Markoe
• Every Breath You Take, Sting
• What Makes You Beautiful, One Direction
• Exogenesis Symphony Pt 1: Overture, Muse
• Sagittarius, Nish (alphazone remix)
*Remember, these are just some suggestions and
may not work for you.
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Now, that’s a wrap!
“No matter how bad my anxiety got however, I would always make sure I found time
to sit down and work on music as it was what made me feel confident, powerful, and brought
meaning to my life. What I have accomplished in life thus far is to show my peers that with
confidence, passion, and perseverance, we can all find our own individual successes and
happiness. Above everything, helping to stimulate inspiration and creativity is why I make
music. From what I’ve learned over the past few years, living in a stress free world is
completely unattainable. What is important is to find ways that will help deal with those
anxieties. Music is my medicine and as a peer support volunteer, I hope to utilize my
music and bring creativity to the program in any way I can.”
My name is Calvin Tiu
but I also go by my rapper name
“Kalvonix.” I am a fourth year English
Major, Counseling Minor at KPU.
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Other Stress Relief Techniques
Here are some other stress relief techniques for you to try!
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Frozen Water Bottles
(Adapted from Melissa Tier’s “The Anti-anxiety Toolkit”)
1.
Fill a water bottle up with water and place it in the freezer until the water has turned
into ice. You might want to consider having two frozen water bottles if possible.
2.
When you are feeling anxious or stressed, take out the water bottle.
3.
Place the water bottle on the top of your cheek bone. If you have two, place one
bottle on each cheekbone.
4.
Leave them there for as long as you are feeling overwhelmed. Take a deep breath,
and check in with yourself.
What does this do?
This exercise is meant to have a similar effect as splashing cold water on your face does. The
cold causes a “fight-or-flight” response in your body which allows you to conserve energy by
slowing or shutting down functions that are not necessarily essential to survival. When this
happens, it can divert anxious thoughts elsewhere!
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Natural Remedies
Looking for a natural way to help reduce stress or anxiety? Give these things a try!
Chamomile flower
Chamomile has properties similar to antidepressant drugs, well known for calming
nerves
B vitamins
A lack of B vitamins has been tied to
anxiety, ensuring you have enough vitamin
B can help relieve stress/ anxiety
Kava ( A Polynesian
plant)
A calming herb from the South Pacific, helpful in treating anxiety and nervous
tension. Unlike other anxiety medications,
Kava can enhance rather than impair
cognitive function.
Valerian Root:
Helps relax the nerves and is particularly
useful for relieving anxiety related
insomnia
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Back and Forth
(Adapted from Melissa Tier’s “The Anti-anxiety Toolkit”)
1.
Grab a ball, your keys, anything you can toss.
2.
Pass that object from one hand to the other. Back and forth. Back and forth.
Back and forth.
3.
Continue doing this for a minute.
4.
Stop. Take a deep breath, and check in with yourself.
What does this do?
You might notice that your stress or anxiety levels have gone down quite a bit. This is a
result of bi-lateral stimulation which involves activating both sides of the brain. When
this happens, blood and electrical impulses are pumped throughout your brain and
overloading it so that your stress or anxieties are not as strong. This technique can
also be used to help stop a cycle of negative thinking.
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Active stress-busting tips
If you tend to shut down when you are under stress, stress-relieving exercises that get you
moving may be particularly helpful because these help to engage your muscles. Try one of the
following:
These activities can help to
lower
the levels of the stress
 Squeeze a rubber stress ball
hormone cortisol in the body
 Take a short walk
by giving you a more positive
outlet to release your stress
 Stretch and/or roll your head in circles
and anxiety.
 Do repetitive motions like brushing your hair or knitting
 Bounce or tap your heels
 Chewing gum
(Adapted from Martha Davis et al.’s “The Relaxation and Stress Reduction Workbook”)
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Changing Thoughts and Perceptions
TECHNIQUE 1: Schedule a Worry Period
TECHNIQUE 2: Creating Positive Affirmations
While trying to stop or to get rid of an anxious
thought may not be entirely effective, postponing worrying is an effective alternative because
it breaks the habit of dwelling on worries in the
present moment. To do this:
We are more likely to engage in negative
affirmations than in positive affirmations.
Repeatedly thinking that you are not going to
succeed on a particular test is a negative
affirmation.
 Set aside 20 minutes the same time each
day as your worry period, during which
you are allowed to worry about whatever
is on your mind.
 The rest of the day, however, is a worryfree zone. If an anxious thought or worry
comes into your head during the day,
make a brief note of it on paper and postpone it till your worry period.
Choose to engage in positive affirmations
throughout your day by using words forceful
words such as
 “I can”, “I will”, or “I am going to”
Since the brain is always adapting to thought
patterns, positive affirmations will help to
change your mood, state of mind and establish the change you desire in your life.
(Adapted from Martha Davis et al.’s “The Relaxation and Stress Reduction Workbook”)
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Keeping Grounded
(More info from Lisa M. Najavits’ “Using Grounding to Detach from Emotional Pain”)
When we are going through a difficult time, it can be hard to detach from the emotional pain.
This pain can take its toll on our physical and mental wellbeing so it is in our best interest to try
and gain control over it. At times like this, we recommend using grounding which is a “set of
simple strategies to detach from emotional pain.” It relies on looking outward as opposed to
inward towards oneself and can be done any time, any place, and anywhere without anyone
having to know!
Ways to keep grounded
There are three major ways of grounding so while one type might not work for you, another
could. Take a look at the following and see which long or short-term techniques fit into these
categories:

Mental: focusing on your mind

Physical: focusing on your senses

Soothing: talking to yourself in a kind way
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Short-Term Grounding
Long-Term Grounding
These are quick strategies for you to use in
moments of stress:
These are strategies that may take a little
longer to do but can have longer-term effects:

Sit down, look around the room. Name 3 
things you see, hear, and are touching.

Label your feelings and write them out.

Progressive muscle relaxation.

Count down from 5 on an exhale, count
up to 5 on an inhale, repeat.

Practicing self-compassion.

Disconnect from technology. Yes, sometimes we can put the cellphone down.

Social connection: connecting with people who are important to us, reconnecting with good friends from the past,
or even meeting someone new!

Moving only your eyes, look side to side
20 times. Try this 3 times!
Exercise! For some individuals, this can
reduce their anxiety by 20%.
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The Zzz’s
A good snooze. Sleep. We all need it but are we all
getting the amount we need? Sleeping less than
what our mind and body needs can have a set of
negative consequences on our health and mental
well being. While the amount of sleep each person
needs can vary from person to person, it is best to
try and gauge how much sleep we will need and ensure that we get that right amount. When we have a
good sleep, we will be able to function better in
more ways than one!
(Information from the Mental Health Foundation’s “Sleep
Matters: The Impact of Sleep on Health & Wellbeing”)
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Practicing Sleep Hygiene
Sleep hygiene is a term that is used to describe the environmental and lifestyle factors that can impact our
sleep. When we have good sleep hygiene, the chances of improving our sleep quality goes up. Here are
some tips that can help your sleep hygiene:

Regular exercise can help improve sleep quality and reduce feelings of anxiety.

Take a look around your sleeping area. Too much light or noise can impair your sleep quality so feel
free to move things around, invest in some earplugs or maybe even a sleeping mask!

Try to avoid caffeine, alcohol, and nicotine close to your bed time.


While caffeine stimulates your central nervous system, it also supresses the production of
melatonin (a hormone which regulates your sleep-wake cycles).

Alcohol is a diuretic which means you may have to wake up in the middle of night to go use
the toilet.

In one study, it showed that nicotine can make the process of falling asleep longer and may
also result in an overall shorter sleep time.
Eating a light snack before you go to bed is alright but try avoiding having a large meal close to bed
time as your body needs some time to digest the food.
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Some other break ideas by our Peer Support Volunteers…..
Arts and Crafts:
Clay, Finger Painting & Embroidery
Healthy food
& Food with
different
textures
Cuddling a pet
Relaxing at
the beach
or taking a
Nature walks
Watch funny
animal videos
Bake some pastries
Exercise
Count
Your
Blessings
Chat with friends
Read a Book
42
Reminder:
eat healthy
sleep well
balance work and play
take care of yourself
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Good Reads

The Anti-Anxiety Toolkit by Melissa Tiers

The Mindful Path to Self-Compassion: Freeing Yourself from Destructive Thoughts and
Emotions by Christopher K. Germer, Sharon Salzberg

Transforming Negative Self-Talk by Steve Andreas

The How of Happiness by Sonja Lyubomirsky

Wreck This Journal by Keri Smith

The Mindfulness Journal by Corinne Sweet

10% Happier by Dan Harris
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Resources
Interested in the Resources we looked at? Check them out:



The Anti-Anxiety Toolkit – Melissa Tiers
Effects of Fragrance on Emotions:
http://chemse.oxfordjournals.org/content/30/suppl_1/i248.full.pdf+html
Music for Reducing Stress:
http://psychcentral.com/lib/the-power-of-music-to-reduce-stress/000930
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3734071/
Want some more? You can take a look at these too:



Stress Relief Tips Through Your 5 Senses:
http://psychcentral.com/blog/archives/2013/07/23/quick-stress-relief-tips-through-your5-senses/
Exercise Fuels the Brain’s Stress Buffers:
http://www.apa.org/helpcenter/exercise-stress.aspx
SOS for Emotions:
http://www.nyu.edu/content/dam/nyu/studentHealthServices/documents/PDFs/mentalhealth/CWS_SOS_for_Emotions_Booklet.pdf
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KPU Counselling
KPU Academic Advising
KPU’s Counsellors are fully qualified to offer
As a student, you may have many questions
personal counselling in regards to many
about your courses, programs and academic
different issues, basically, anything that
policies. KPU's Academic Advisors can assist you
affects your academic performance or
with this and more, such as: course
well-being. Counselling services also offers
planning & selection, program choices, course
seminars on topics such as: gratitude,
prerequisites, program & graduation
mindful self-compassion, career exploration
requirements, academic regulations & policies,
and happiness.
educational planning for career goals.
CONTACT: counsell@kpu.ca
CONTACT: advisor@kpu.ca
BOOK APPOINTMENTS: advisorconnect.kpu.ca
CONTACT:
604.599.2044 (Surrey) - 604.599.2600 (Richmond)
604.599.3213 (Langley) - 604.598.6044 (Tech)
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Contact Peer Support:
peersupport@kusa.ca
For more resources:
www.kusa.ca/peersupport
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This Self-Care Book Belongs to…
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