Self Care
Maintaining good self-care includes staying in touch with your needs. Check in to choose what could be most helpful in the moment. Some types of self-care include physical self-care, emotional self-care, spiritual self-care, social self-care, and intellectual self-care. "I'm struggling with a difficult emotion, what can I do for self-care?"
What is emotional self-care: Journaling, reaching out to a friend, listening to music or _________
Mindfulness is a state of nonjudgmental awareness of what’s happening in the present moment, including the awareness of one’s own thoughts, feelings, and senses. Awareness and acceptance are the two components of mindfulness. What are some ways we can practice mindfulness?
What is mindful breathing, taking a mindful walk, grounding exercises, body scans, and _______
Name three coping skills for when you are feeling an extremely uncomfortable emotion.
What is using temperature: holding ice or frozen oranges, splashing cold water on your face, taking a cold shower, leaving the environment, __________
Diagnosis of anxiety and depression are rare, true or false?
What is 1 in 4 individuals will experience symptoms that meet the criteria for a diagnosis of anxiety or depression, in their lifetime.
What gets broken without being held?
What is a promise
Good "sleep care" is good "self-care". The amount and quality of sleep you get each night can impact the way your immune system, heart, and memory function. It can affect concentration and mood. List three good sleep care/self-care habits that could improve your sleep routine.
What is developing a consistent sleep schedule, keeping the bedroom quiet and comfortable, avoiding caffeine in the afternoon or evening, avoiding alcohol, and keeping electronic devices outside of the bedroom? Try keeping a sleep diary so you can notice the things that work best for you!
Name three benefits of practicing mindfulness.
What is reduced symptoms of depression and anxiety, improved memory, focus, and mental processing speed, improved ability to adapt to stressful situations greater satisfaction within relationships, reduced rumination (repetitively going over a thought or problem), and improved ability to manage emotions.
Emotion focused vs Problem focused coping skills. Problem-focused coping is used when one's situation can be changed. The coping addresses the problem (ex. creating a reasonable schedule so you won't feel overwhelmed, practicing a test before taking it). Emotion-focused coping is used when one's situation cannot be changed. The coping addresses the emotions related to the problem (ex. practicing box breathing when noticing anxiety is increasing) Name one problem-focused and one emotion-focused coping skill.
What is _________ (problem-focused coping skill)
What is __________(emotion-focused skill)
On average, how long does it take for someone to decide to get help for their mental health issues?
What is 10 years
I can be cracked, told, made and played, what am I?
What is a joke
There are times when the self-care we need is self-compassion. Picture the last time a friend was struggling, and how you responded. Likely you were empathetic, supportive, and non-judgmental. These are the qualities of compassion and self-compassion. Name some ways you can show that kindness yourself.
What is having an attitude of kindness and non-judgemental acceptance toward yourself, taking care of yourself physically and emotionally when you are struggling, and understanding that struggle is a normal part of life? Tip: imagine you are supporting a friend, and give that support to yourself!
At times our thoughts skip from place to place. Our minds tend to focus on worries about the future, or upsets from the past, even when our body may be in a neutral or pleasant place. And while meditation is the best-known way to achieve mindfulness, it doesn’t work for everyone. What are some mindful activities we can all practice?
What is almost any activity? The key is "focused attention". Notice when your mind is wandering, and gently bring your attention back to the activity.
I am struggling with some difficult decisions, what are some things I can do to move through this process?
What is creating some distance from the problem: Imagine a friend is grappling with this decision..what would you advise, using "Wise Mind": balancing the emotions with fact and reason, seeking advice from others you trust, and remembering... not making a choice is also a choice.
What is the biggest predictor of success in therapy?
What is the therapeutic alliance... your connection with the therapist.
How many months have 28 days?
What is all of them
In her book "Find Peace", licensed therapist Nedra Glover Tawwab writes, “The root of self-care is setting boundaries: it's saying no to something in order to say yes to your own emotional, physical, and mental well-being.” What are ways we can create boundaries around our own emotional, physical, and mental well-being?
What is taking time to consider whether whatever someone is asking of you, is something you want or can do comfortably, getting comfortable with saying "no", using I statements to get your needs met, and setting limits around electronic communication.
Our brain processes thousands of thoughts each day, and research suggests that 80% are negative thoughts. What are some mindfulness techniques to help you to keep from getting caught up in negative thoughts?
What is "leaves on a stream" meditation. What is RAIN technique: Recognize, Accept, Investigate, and Nurture. What is STOP technique: Stop, Take a breath, Observe the body, thoughts, feelings, emotions, and physical sensations, and Proceed with more awareness. What is __________________
What is _______________
What is the recommended treatment for borderline personality disorder?
What goes through cities, towns, fields, and mountains, but never moves?
What is a road
What is meditation, yoga, going to a place of worship, being in nature, dedicating time for self-reflection, etc. ______________
Why practice mindfulness?
What is to be more present in your life? (other reasonable answers will be accepted, at the discretion of the host).
Research shows that our brain associates different emotions with different breathing patterns. When we are happy our breathing is regular and steady. When we are stressed, anxious or fearful, our breathing becomes irregular, shallow and quicker. When you slow your breathing down in times of stress you can trick your brain into thinking you’re actually in a calm state and there is no threat or challenge at hand. Name some breathing techniques that have worked for you.
What is ________________
What is a negativity bias, and why is it important we challenge it?
What is it is estimated that around 80% of our thoughts (we have thousands each day) are negative. This "negativity bias" affects our thoughts, emotions, and behaviors. Ways we can overcome the effects of these biases is by noticing negative thought patterns, challenging them, and by cultivating a kind, curious, and patient attitude with ourselves. Learn to celebrate small victories!
It belongs to you, but your friends use it more
What is your name