Physical Wellness
What is the recommended amount of exercise a person should do in a week?
150 minutes of moderate intensity/75 minutes vigorous intensity
What is emotional wellness?
The ability to understand, manage, and express your feelings in a constructive way.
What is a characteristic of an unhealthy relationship?
bad communication, no trust, unreliable, not balanced, holding grudges, no compromise, unsupportive, unkind, holds you back, overstepping boundaries
What is a budget?
tracks income and expenses
What is an example of nonverbal communication?
facial expressions, posture, hand gestures, body language, eye contact
What are two benefits of exercising?
improves immune system, reduces risk of chronic diseases, makes you stronger, improves sleep quality, improves stress, lowers blood pressure, can help you lose weight
What is stress and how can you regulate it?
Stress is the body's physical and emotional response to everyday demands, challenges, or threats. Signs include headache, fatigue, muscle tension, anxiety, irritability, overwhelm, lack of focus, changes in sleep patterns, isolation.
Regulation- boxed breathing, grounding techniques, progressive muscle relaxation, body scanning, exercise, rely on support system, reduce caffeine intake
What are two characteristics of a healthy relationship?
open communication, trust, having fun, balance, support, setting/respecting boundaries, compromise, having relationships outside of each other, continuity and consistency, you can be yourself
What are two benefits of having a budget?
relieves stress, helps save money, can help pay back debt, can help plan for future spending,
What are physical signs of anger?
red face, sweaty palms, clenched fists, tense jaw, furrowed brows, puffed up chest, elevated heart rate
What are the five categories of food on MyPlate that make a balanced meal?
protein, grains, fruits vegetables, dairy
What is one way you can improve your emotional wellness?
prioritize self-care, take medications, talk to friends/family/staff/peers, work out, eat healthy, get enough sleep, practice mindfulness,
What are the 7 C's of communication?
clear, concise, concrete, correct, complete, considerate, courteous
What is an example of a need and what is an example of a want?
Need- rent, food, hygiene, clothing, utilities, transportation
Want- streaming services, jewelry, expensive and new clothing, entertainment (movies, shows, aquarium), going out to eat
What universal expression is someone making if their mouth is open, lips are pulled back and down, and eyebrows are furrowed?
fear
What is a circadian rhythm and what is one way to regulate it?
The body’s internal clock that operates on a 24 hour schedule. Ways to regulate: exposure to natural light, having a routine, exercise early, limit blue light, limit caffeine to before 3 pm
What are the 7 universal facial expressions?
fear, sadness, anger, happiness, surprise, disgust, contempt
What is one way to improve social wellness?
maintain/improve relationships with peers, staff, family and friends; make new friends, try the 5-3-1 rule (5 different weekly contacts, 3 genuine monthly exchanges, and 1 hour of daily sociability)
What is one type of budget and how do you use it?
50-30-20 rule, zero based budget, envelope budget, 60-20-20
What are the 9 dimensions of wellness?
physical, emotional, intellectual, spiritual, financial, environmental, occupational, cultural, social
What is one barrier to exercise and how can you overcome it?
lack of motivation (start small ~10 minutes a day and mark it in your schedule so it becomes a habit, have a workout buddy for accountability), lack of time (break up workouts ex. walk 10 minutes 3x a day, add movement into routine ex. taking the stairs), financial costs- utilize free community resources such as parks, fear of injury or pain (start slow and do low impact workouts)
What is introspection and how can you improve it?
Ask what questions instead of why, engage in mindfulness practices (focus on present), be open minded toward yourself not judgmental,
Why is it important to be an effective communicator?
builds trust, prevents misunderstandings, minimizes conflict, improves relationships
Using the 50-30-20 rule, if you make $1200 in one month how much would go toward each category?
$600 for needs, $360 for wants, $240 for savings
Describe how one dimension of wellness can impact another.