Stress Management
Stress that lasts a long time is a condition known as...
Chronic Stress
What is the definition of resilience?
The ability to adapt well to and recover from adversity, trauma, or other significant stressors.
What matters more, quality or quantity of sleep?
What is Box Breathing?
A breathing exercise: In for 4, hold for 4, out for 4, hold for 4.
What is the order of the 5-4-3-2-1?
See, Touch, Hear, Smell, Taste
Name an activity that you can do to engage in gratitude.
Gratitude Journaling, notice the small things
What is the definition of emotional wellness?
The ability to recognize, understand, and manage your emotions; to cope with challenges and change.
How long should you avoid electronics before bed?
At least 30 minutes, 2 hours is preferred.
What is the definition of mindfulness?
Focusing one's awareness on the present moment without judgement.
What is a boundary?
Defined and communicated expectations.
What does the sympathetic nervous system do?
It is our "fight-or-flight" system - it pushes the gas pedal on the stress response.
What does SMART stand for in SMART goals?
Specific, Measurable, Achievable, Relevant, Timely.
What are the two types of deep pressure proprioceptive exercises that you can do before bed?
Isometrics, progressive muscle relaxation.
How long is recommended for practicing mindfulness per day?
>10 minutes a day.
What are our 8 senses we can use for self-regulation?
Hear, Touch, Taste, Smell, Sight, Proprioception, Vestibular, Interoception
What are types of exercise/movement that can help with stress?
Everything!
What is Isometrics and what is the order?
A type of exercise that provides deep pressure proprioceptive input.
Two ways to engage in sleep hygiene are...
Temperature change, hot shower, avoid stimulants, exercise two hours before bed, reduce screen time
What is a physiological response to mindfulness?
Lower BP, lower stress, lower pain
What is the Butterfly Hug?
Crossing your arms over your chest and tapping shoulders in a repetitive 2-2 pattern.
What part of your brain processes sensory information?
The amygdala
Name two benefits of taking breaks.
What is the ambient temperature recommended for sleep?
60-67 degrees
What is a body scan?
A mindfulness meditation practice, involves scanning your body for pain, tension, or discomfort.
What does a 4 represent on the Brain Dump?
Things that are totally out of our control.