Physical Self-
Care
Care
The ideal amount of sleep you should be getting in night.
What's is 7 to 9 hours
Experts recommend that adults sleep between 7 and 9 hours a night.
Adults who sleep less than 7 hours a night may have more health issues than those who sleep 7 or more hours a night.
These are people in my community who can provide emotional support.
Who are: Teachers, counselors, friends, parents, co-workers, extended family, neighbors, siblings, coaches, doctors, therapists.
Research shows that social support provides important benefits to our physical and emotional health. Stress may be related to a number of health concerns, from mental health problems to chronic health problems like heart disease and migraines. However, social support can help protect people from the harmful effects of stress. When dealing with a stressful situation, people are less likely to report stress-related health problems when they feel like they have support from others.
A network of people who provide an individual with something practical or emotional.
What is a support system?
Researchers stated: At school, fellow students, supportive staff, and faculty may provide assistance, and as we move into our professional careers, our colleagues may also be sources of support. Browse through the sections below to learn more about building and sustaining your support system.
These are some common coping skills.
What are: Deep breathing, listening to music, drawing, going on a walk, exercising, watching tv, knitting, playing a game, squeezing a stress ball, petting a dog, etc. etc.
The general desire or willingness of someone to do something.
What is motivation?
Researchers:
Motivation is “WHAT drives you” to behave in a certain way or to take a particular action. It is your WHY. So we can define motivation as simply what drives your behaviour or what fuels you to take certain action.
Motivation Is Your "Why"
Your WHY is the strong reason for you to desire something. It is not what you desire, but the strong reason you desire it. Let me give an example. If you want to stop working and go into business for yourself here are some possible explanations:
These are the 5 basic food groups that support physical wellbeing.
What are: Fruits / Veggies, Dairy, Protein / meat, Fats, Carbohydrates / Grains
Experts say that every food group is important to providing essential nutrients and energy that can support normal growth and good health.
Choose foods that have a high content of nutrients (protein, vitamins, and minerals) compared with the amount of calories, fat, and sodium content.
This common chemical found in coffee and sodas can increase anxiety.
What is Caffeine?
Experts stat that
Some of the signs and symptoms of having too much caffeine include:
These are some ways you can practice self-care in relationships.
What are: setting clear boundaries, clear and open communication, saying "no" when needed, honesty, ask for help, etc.
Researcher stated that:
When a person is intentionally focusing on the present moment and noticing thoughts and feelings come and go.
What is mindfulness?
What are the three components of CBT (cognitive behavioral therapy)? which is the most widely used type of talk therapy.
Thoughts, feelings, actions
Researchers stated:
CBT is based on several core principles, including:
Three stages to stress
The alarm stage, The resistance stage and The exhaustion stage.
Experts stated that breathing exercises or cognitive mental tricks, can activate the decision-making part of your brain so it can return to its normal state.
Percentage of worries that DO NOT come true.
What is 91%.
Researchers:
The notion here is that cognitive behavioral therapy helps worriers gain a better perspective on their actual realities.
These are some risks associated with excessive time on social media.
What are: comparing yourself to others, anxiety, depression, bullying, isolation
Researchers stated: Social media use can be especially problematic at nighttime, as it impacts the individual’s ability to get to sleep on time and use of screens right before bed is linked to poor sleep quality and shortened sleep duration.
A coping skills that involves daily writing down of thoughts and feelings.
What is journaling?
Medford was originally best known for this industry.
What is ship building?
Relaxation and Meditation can help you effectively manage this....
What is stress?
Researchers at the Columbia University Medical Center claim meditating can change the structure and function of the brain through relaxation, which can:
Reduce stress, anxiety, and depression
Activities such as exercise, socializing with friends and participating in a hobby release these chemicals in the body that are associated with positive mood.
What are endorphins?
Experts stated: When engaging in a hobby you enjoy, the brain releases endorphins, chemicals that are attributed to creating positive feelings. Over time, your hobby helps to train the brain to be active, happy, and healthy.
These are some social activities that promote social self-care / wellness.
What are: Joining a club, spending time with friends and family, playing a sport, playing online games, going for a walk with a friend, talking to relative, etc.
https://www.healthcoachinstitute.com/articles/7-types-of-self-care/
This is a grounding technique that is common in stress management.
What is deep breathing?
People who believe that their brains are able to learn, grow and adapt have what is called a: __________ mindset
What is "growth"
Researcher: "In a growth mindset, people believe that their most basic abilities can be developed through dedication and hard work—brains and talent are just the starting point. This view creates a love of learning and a resilience that is essential for great accomplishment.
The part of the brain responsible for logic, problem solving and critical thinking, and is most impacted by stress is called ___________
The pre-frontal cortex
experts stated that The largest lobe of the brain, located in the front of the head, the frontal lobe is involved in personality characteristics, decision-making and movement.
True or False - emotional self-care only occurs when one is stressed or overwhelmed by an emotion.
FALSE - why? Because regular practice of self-care activities decreases our vulnerability to emotions and help us to be more effective at managing emotionally difficult situations.
Expert stated: Self-care is activity that supports a person’s emotional, mental and physical health. An individual’s self-care activities are essentially a personalized wellness program
These are the five components of emotional intelligence.
What are: self-awareness, self-regulation, motivation, empathy, social skills
Researchers stated:
7 Empathy-Building Strategies
This practice has been associated with lowering blood pressure and positive brain changes.
What is mindfulness.
Researchers:Researchers are now beginning to better understand how these mental changes affect the cardiovascular system. A number of well-designed studies show that meditation can modestly lower blood pressure, according to an American Heart Association scientific statement published in the journal Hypertension.
These are some things I plan to do to take care of myself over April break.
What are:
lets hear some examples!