Everyday
Wellness
Wellness
Name one or more soothing activities that help you relax after a difficult day. Describe/discuss how they help.
Each person is unique so this can vary widely. Examples include going for a walk, reading, deep breathing, taking a shower, exercising, etc.
What’s it called when you stay present and aware of your experience(s)? Give an example.
Answer: Mindfulness
Examples include meditating, breathing exercises, mindful walking, and more.
There are several definitions for a boundary. How would you describe an emotional boundary in your own words? Give an example.
There are many possible answers. One basic definition is that a boundary is what you are or are not okay with. If you are not okay with something you are doing or a way you are being treated, that means it has crossed your boundary. Each person’s examples will differ.
It can be difficult to make new friends at any age. What’s a way for teens or adults to make healthy connections? Where would you find new acquaintances who you might get along well with?
Possible answers include taking a local cooking class, joining a Meetup group, attending church, joining a community team, joining a gym, using friend or dating apps (safely), etc.
We all need support from time to time. If you’re feeling stressed who is someone in your life you might talk to for support?
Possible answers could include talking to a therapist, group leader, friend, teacher, parent, pastor, mentor, etc.
What are three examples of physical needs that contribute to wellness? What’s one area you think you could improve on?
Possible answers include eating well, getting exercise, getting enough sleep, going to the doctor, drinking water, avoiding accidents, etc.
Mindfulness isn’t just about sitting and meditating. Name a physical (moving) activity that involves mindfulness. Have you tried this and how might it work for you?
Possible answers include walking-meditation, yoga, Tai chi, walking the dog, running, and more.
Many people cross over their own boundaries out of feelings of guilt, uncertainty, fear, frustration, or even habit. What’s something you often do that you don’t really like to do or aren’t okay with? (Hint: It can be as simple as a task someone else was supposed to take care of but you end up doing.)
Answers will vary. One example is that a team or group member is responsible for completing paperwork for a project but they are always behind, so you end up doing it rather than letting them face the consequences. If you aren’t okay or comfortable with doing so, or it bothers you often, that’s likely a violation of your boundaries.
Not all friends are a good fit. What would be one or more warning signs that a friend is not healthy or supportive in your life?
Possible answers include if the friend puts you down, doesn’t respect your boundaries, pressures you into things that could get you into legal trouble, encourages unhealthy habits, etc. In some cases these problems can be worked out, while in other cases boundaries may need to be set. Look for supportive friends who respect your differences.
It’s normal to have occasional anxiety in life. It’s part of the human condition! However, when anxiety begins to interfere in everyday life it’s more of a problem. What’s an example or sign of anxiety seeping into everyday life?
Possible answers could include feeling anxious every morning, worrying about worrying, avoiding things you used to do like driving or going to the store, feeling so anxious it makes you feel sick, worrying or feeling anxious most days throughout the day, etc.
Why is sleep important? Give an example of a negative thing that might happen with too little sleep and a positive thing with enough sleep. (Bonus: What’s a habit that can help with sleep?)
Answers: There are many possible answers for negatives such as exhaustion, confusion, trouble learning, grumpiness, lowered immune system, etc. Positives include more energy, better mood, fewer illnesses, happier overall, better focus, etc.
Bonus Answers: Possible answers are consistent bedtime, avoiding screens if they cause problems, less caffeine, practicing mindfulness, relaxation techniques, etc.
Think of a time you’ve practiced mindfulness in some way and describe the difference in your body when you’re mindful versus not as mindful.
Answers will vary. An example might include feeling tension in muscles when not mindful versus relaxed muscles when not as mindful. However, each person may have a unique experience.
Describe how you might set a boundary with a peer in a non-confrontational but firm way. For example, what could you say or do that would show them you’re not okay with them taking credit for your work or piling their duties on to you?
Answers will vary. One possibility of wording could be: “I think we make a good team on this project, but I feel taken advantage of when I’m not named as a contributor on work I’ve completed. Is there a way we can make sure everyone involved gets credit?”
What are good communication skills when it comes to friendships or family members? What are two or more skills that show someone is a non-judgmental and supportive person?
Good communication skill examples include active listening, respecting boundaries, voicing support for the other person’s interests, showing empathy, etc.
There are many helplines that you can call or text if you feel you need more support or no one else seems to be helping. Name or look up one such helpline and share it with the group.
Any helpline answer is appropriate and it’s okay to look it up. A common one is the suicide prevention hotline in the U.S. You can call or text 988.
**If you just need to talk**
Peer Recovery WarmLine
Call (877) 292-5588
A peer-run service providing ongoing telephone support to mental health consumers.
What are possible ways someone could begin to eat healthier?
Possible answers: Planning meals ahead of time, keeping healthy foods on-hand, establishing a routine, tracking foods eaten, etc.
We don’t always have private space to practice mindfulness. Describe a way you can be mindful in a setting such as at work, in a meeting, at a restaurant, etc.
Possible answers include taking a few slow breaths, noticing the colors in a room, wiggling your toes in your shoes, excusing yourself a moment, etc. There are many creative possibilities.
How might you set a boundary in your personal life such as with a partner, roommate, parent, etc.? What’s possible wording/language that is kind but also clear and firm? For example, what if the person jokes around and hurts your feelings?
Answers will vary. Here’s one example: “I know I’ve seemed okay with this type of teasing before, but the truth is it really bothers me and I don’t think it’s funny. I’d feel better if we didn’t joke around in this way anymore.”
“I statements” focus on your own feelings and experiences rather than accusing the other person of being the problem in a situation that involves conflicts or boundaries. Try creating your own “I statement” example.
The best “I statements” do not include the word “you.” For example, “I feel exhausted trying to keep up with all the kid’s activities. I am not sure how I’m going to get everything done.” It voices the problem and feeling, or need, while decreasing the chance that the other person will react defensively. If your example included the word “you” rephrase it now for full credit.
What could you do if a friend or loved one seemed to be having major mental health problems that you were not sure how to deal with?
Possible answers could be encouraging them to see a therapist, asking a professional for advice, talking to an experienced family member, providing them with resources, etc. If it’s an emergency you can call a helpline or local services. However, be aware of your own boundaries and seek help for yourself if needed as well.
For Everyone
Each player: Begin an individual plan with three wellness activities you can add or work on for the next 30 days. Brainstorm for a few minutes on how to get started.
Everyone’s plan will be different, but examples include going to bed earlier, shopping for fruits and vegetables, asking for help to decrease stress, etc.
+ 500 Points for All Who Participate
For Everyone
Each player: Take a moment to practice mindfulness now in your own way. If you’re not sure what to do, notice your breathing in and out for 30 seconds to a minute.
Possibilities might have included the breathing exercise, muscle relaxation, scanning the room for a particular color (ie., green things in the room), noticing the sounds in a room, etc.
For Everyone
Each player: Boundaries apply to yourself as well as others. Write down any areas you might like to change or implement in your life, such as how much you work, changing negative talk towards yourself, how much you set aside time for self-care, etc.?
Each person’s plan will be unique, but possibilities include setting aside 20 minutes to yourself each day, no longer returning messages after a certain time of day, not engaging with people who make you feel bad, etc.
For everyone: Each player: What are your love/friendship languages? Make a list of the things that make you feel loved and appreciated (ie., words of encouragement, spending time together). Keep these in mind as you begin new relationships or improve old ones.
Each person’s answer is unique and will differ. The traditional love languages from Gary Chapman are words of affirmation, acts of service, receiving gifts, quality time, and physical touch. However, your love languages don’t have to be from this list.
+ 500 Points for All Who Participate
For Everyone
Each Player: Create a self-care plan that you can use if you need more serious support. List at least three different types of urgent/emergency resources. For example, you could include specific people you could call, a professional’s contact information, an emergency hotline, etc.
Each person’s responses will be different. See the examples in the question for basic ideas.