Self Care
Name 5 activities that can be used for self care
Staff Discretion
Squeezing this can help regulate anxiety and manage urges to self harm
Ice (or stress ball)
True or False: Medication is the only way to treat mental health challenges
False.
Therapy, counseling, self help also help
Working on ______ skills is a great way to get more out of your relationships. This helps to express thoughts, emotions, and boundaries with other people without bottling it up inside. No one can read minds!
Communication (or Interpersonal)
Give 3 examples of positive self-talk
Staff discretion
Most adults need this many hours of sleep a night
8 Hours
The practice of purposely bringing one's attention in the present moment without evaluation
Mindfulness
Melatonin is a medication that helps with what?
Regulating sleep
This is about recognizing your experiences, beliefs, and perceptions for what they are, often without offering judgments or believing that things should be different. Focusing on what you can and cannot change.
Acceptance (or Radical Acceptance)
You can replace an automatic thought with a ________ thought, to challenge anxiety and respond effectively
Alternative or positive
Having enough vitamin ___, which we can get from the ____, helps you maintain bone strength, fight diseases and cancer, and boost mood and self esteem
Vitamin D
The Sun (or certain foods)
This is a coping skill that you can do anywhere. It blocks stress hormones like cortisol and adrenaline from being released and triggers a relaxing response from the body. It can also decrease blood pressure and heart rate, which also induces a relaxation response in the body.
Deep Breathing
Some anti-depressants work by increasing the level of ______: the chemical in your brain associated with mood, happiness, calm, and focus.
Serotonin
Deep breathing, positive self talk, and visualization are all forms of this. It is a quick, effective way to reduce, or soothe, the intensity of negative emotions
Self Soothing
Situation --> Thought --> Emotion --> ______
Behavior
How much water is recommended to drink every day?
11-15 cups, or 2.5-3.5 liters
These work by engaging the senses and occupying the mind in a non-destructive fashion. These can be used to prevent, dull, or distract from flashbacks, panic attacks, self harm, or other negative emotions.
Grounding Techniques
After starting a new psych medication, how long does it take for it to become effective?
2-4 weeks
This is the term used for a person's ability to manage emotional distress. It also involves being able to make it through an emotional incident without making it worse.
Distress Tolerance
This is an unhelpful thinking style that prompts people to jump to the worst possible conclusion, usually with very limited information. Examples would be "If my partner leaves me, I will never find anyone else, and I will never be happy again" or "If I fail this test, I will never pass school, and I will be a total failure in life.”
Catastrophizing
The brain stops developing at what age?
25
Team Play:
Write as many coping skills that you can think of in 2 minutes.
Staff Discretion
If you experience unpleasant side effects, you can talk to your doctor and they may want to test out a different medication or dosage. Name 3 possible side effects of psych medications.
• Nausea
• Insomnia — inability to get to sleep, or difficulty staying asleep
• Drowsiness
• Constipation or diarrhea
• Headaches
• Increased sweating
• Dizziness
• Loss of appetite
• Stomach pain
DBT stands for what?
Dialectical Behavior Therapy
CBT stands for what?
Cognitive Behavioral Therapy