OT
According to the Public Health Agency of Canada, how much sleep do teens need per night?
8-10 hours
What is a BDA?
before, during and after
What are the short-term and long-term consequences of avoidance?
Short-term: avoidance immediately makes us feel better
Long-term: avoidance actually maintains intense uncomfortable emotions in the long run
Name three positive steps to wellbeing you've made while in IAP.
be kind to yourself, exercise regularly, take up a hobby/new skills, have fun/be creative, help others, relax, eat healthily, balance sleep, connect with others, beware of drink and drugs, see the bigger picture, accepting it is what it is
What is unusual about the King of Hearts?
only King without a moustache
Sensory modulation refers to changing how you feel through using your what?
Senses / body
What skill(s) combat thinking traps?
detective thinking and detective questioning
List two categories of activities for behavioural activation? (hint: group on enjoyable/pleasurable activities)
fun, social, mastery, physical and service
What three activities did you do for emotional exposures?
- present on a topic you knew a lot about
- give/receive compliments
- concert visualization
extra: reversed trick or treating, compliment a stranger, ask secretary for something
Fill in the blank: __________ is the longest freshwater beach in the world.
Wasaga Beach
Screen time is unhelpful for helping someone to fall asleep because it suppresses the release of what hormone needed for sleep?
Melatonin
What are three parts to an emotion?
thoughts, physical sensations and behaviours
What are the steps (3) you should take when practicing Present Moment Awareness?
1. Notice it
2. Say something about it/label the detail of your experience
3. Experience it - use all of your senses to fully experience the moment without distraction
List three thinking traps.
all or nothing thinking, personalization, filtering, overgeneralization, emotional reasoning, mind reading, catastrophizing, labeling, should statements
Which book is most often stolen from libraries?
The Guiness Book of Records
You’ve been learning that having a routine is key to help with managing your days, and will be just as important when you return to school after IAP. Our bodies have a natural synchronized rhythm / body clock that works better when we sleep, eat, and engage in certain activities at consistent times. What is this body clock called?
Circadian rhythm
What is opposite action?
Noticing what the emotion wants you to do and acting in a different or opposite way.
Problem Solving Skills - Put these steps in order.
1. pick a solution
2. define the problem
3. identify some solutions
4. evaluate
5. list the good and bad things about each solution
2. define the problem
3. identify some solutions
5. list the good and bad things about each solution
1. pick a solution
4. evaluate
What is mindfulness?
- Being aware of the present moment
- Not judging our experience, not trying to change it
- Staying focused on one thing at a time
What 2 animals are on the Australian Coat of Arms?
emu and kangaroo
Certain foods can positively affect your mood and certain foods can negatively affect your mood. What are some examples of foods that can negatively impact your mood?
soda / sugary / fatty foods / caffeine
What are SMART goals?
S - Specific
M - Measurable
A - Attainable
R - Relevant
T - Timely
What is habituation?
purposely allowing an intense emotional response to occur when facing an upsetting situation without avoiding or engaging in an emotional behaviour, resulting in the response becoming less intense over time.
What type of statements could help you in communicating assertively?
I Statements
What is a Plufl used for?
sleeping