Sleep Hygiene
True or false: Drinking caffeine an hour before bed helps you sleep well.
FALSE!
True or false: Ignoring a conflict will make it go away.
False
True or False: Anxiety disorders are the most common type of mental health concern in the U.S.
True.
True or False: People living in poverty are statistically more likely to have depression than those with an income above the poverty line.
True - During August 2021–2023, the prevalence of depression decreased with increasing family income from 22.1% in adolescents and adults with family income less than 100% of the federal poverty level (FPL) to 7.4% in those with family income at or above 400% FPL (CDC).
True or False: The types of food you eat can have an impact on your mental health.
True - Research indicates that dietary changes focused on fruits, vegetables and minimally processed foods are associated with positive mental health outcomes. (APA)
How many hours of sleep should an adult get per night?
7-9 hours
What is an example of an unhealthy method for navigating conflict?
Passive aggression, regular aggression (yelling, physical contact), gossip, criticism, defensiveness, blaming, etc.
Share one way you manage stress or anxiety.
__________
Share one way you cope with depression or low moods.
_______________
Share one type of exercise you typically enjoy.
__________
Share something you do that helps you sleep well.
_______________
What is one potential positive outcome of healthy conflict?
Examples: Solving a problem, getting to know each other better, building trust through repair, setting new expectations and boundaries that help both parties feel good
Name 2 physical symptoms of anxiety.
Examples: rapid heart rate, sweating, muscle tension, dizziness, shortness of breath, nausea, etc.
What percentage of people experiencing depression struggle with work, home, or social activities because of their symptoms?
87.9% (CDC).
How many minutes of moderate exercise per week should the average adult get?
150 minutes. (Experts suggest 30-45 minutes of moderate exercise, 3 to 5 days per week.)
Name 2 sleep hygiene practices.
Avoid electronics, caffeine, and sugar before bed, get enough exercise throughout the day, only use your bed for sleep, keep the room cool, etc.
What is the term for a neutral, third-party facilitator who helps both sides communicate effectively and reach an agreement?
Mediator
What percentage of the U.S. population has experienced an anxiety disorder?
19.1%
Name 2 depression coping skills.
Examples: Connect with a friend or loved one, exercise, engage in self care tasks, challenge your thoughts, practice gratitude, encourage others, stick to daily routines, get mental health treatment, etc.
Name one good-mood hormone that is released during exercise.
Options: Endorphins, dopamine, serotonin.
Name 2 sleep disorders.
Insomnia, hypersomnia, sleep apnea, restless leg syndrome, narcolepsy, etc.
When faced with confrontation, the human brain typically initiates one of the three instinctive defense responses. What are the 3 F's?
Fight, flight, freeze
Name 3 anxiety coping skills.
Examples: Breathing exercises, progressive muscle relaxation, 5 senses grounding technique, exercise, journaling, mindfulness, meditation, etc.
Name 2 symptoms of depression.
Examples: poor concentration, feelings of excessive guilt or low self-worth, hopelessness about the future, thoughts about dying or suicide, disrupted sleep, changes in appetite or weight
Name 2 foods that are linked to good brain health.
Options: Green leafy vegetables, fatty fish, berries, walnuts, eggs.