Sleep Hygiene
How many hours of sleep does a teenager need per night?
8-10 hours of sleep
What is the daily recommended activity teens should get each day?
60 minutes
What are coping skills? (Definition)
Thoughts and behaviours people use to manage stressful, challenging or distressing emotions and emotions
Name one way you can perform self-care.
Physical Exercises like yoga, walking, and dancing.
Mental exercises like meditation.
Creative ways of performing self-care would be journaling, finding new healthy hobbies, and practicing mindfulness.
Identify one of your stressors. Why is identifying this stressor important?
Allows you to recognize a source of stress. This allows you to start planning appropriately in how to manage and cope with your stressor.
Using what type of device before bed can make it harder to sleep?
Phones/screens
Regular exercise improves your mood by releasing these "feel good" chemicals
Endorphins
Negative self-talk, aggression, using substances, etc are examples of what?
Negative coping skills
True or False: Being hyperfocused on an activity for extended periods of time can help reduce stress.
False. Hyperfocusing can be beneficial temporarily by helping with productivity. However, it leads to burnout and will cause more stress if not managed properly.
What is the difference between destructive and constructive criticism?
Destructive criticism is often vague and hurtful. Focusing more on attacking the person instead of the issue.
Constructive criticism is specific and tackles the issue instead of the person. It often goes over improvements and offers solutions.
What popular drink(s) can disrupt your sleep if drinking them late in the day?
Drinks containing caffeine (coffee, energy drinks, some types of tea)
What is the ratio of teens who do NOT work out regularly?
9/10 teens do not exercise as much as they should
Taking slow, deep breaths calm this system in your body that reacts to stress
The nervous system
Aside from breathing exercises, journaling and physical activity, name a few healthy hobbies that you could pursue.
Cooking, Computer programming, Photography, Learning a new instrument. There are plenty of creative ways to care for yourself.
What is the difference between "me-time" and isolation?
"Me time" is a form of self-care where you intentionally break away from social interactions as a way to de-stress. Some people get overstimulated by social interactions and it's okay to step away in order to relax.
Isolation often comes from negative and unhealthy factors in a person's life. People affected by negative factors can withdraw from activities that they usually enjoy which lead to negative emotions.
The blue light from screens reduces this "sleep hormone"?
Melatonin
A hormone your body naturally produces to regulate the sleep-wake cycle, with levels rising in darkness to promote sleep
Sports drinks replace these substances lost in sweat
Electrolytes (ex: Gatorade, PowerAde, etc)
When should you practice coping skills?
All the time! Practicing using your coping skills will help create patterns and will be easier to recall when distressed
When do I need self-care?
Always. Self-care isn't just done whenever you're facing a crisis or a difficult time. Regular practice of self-care should always be done. Remember: prevention is better than the cure. Self-care often prevents these crises from happening.
What is reframing, give an example, and why is it important?
Reframing is looking at situation from a different perspective. It's important because looking at a situation differently can help us see the positive aspects of it instead just the negatives.
This "internal "clock" helps control your sleep and wake cycle.
What is circadian rhythm?
It is your body's internal 24 hour clock that regulates the sleep-wake cycles and other physiological processes like hormones, digestion and body temperature.
-Boost mood chemicals (dopamine, serotonin, endorphins)
-Reduces stress hormones (cortisol
-Improve brain health, increases blood flow to the brain which provides more oxygen and energy. Promotes growth of new brain cells (neurogenesis)
Name five positive or healthy coping skills
-Journalling, listening to music, deep breathing, talking to trusted friend or adult, yoga, self-care activities, etc.
Why is self-care important?
Strengthens your mental and physical state, prevents burnout, helps maintain strong relationships, improves overall well-being by increasing your mood.
What is resilience and how do I develop it?
Resilience is the "ability to bounce back." It's the ability to adapt to the challenges that are presented to you and tackle those challenges healthily.
Practice your self-care habits, aim for growth in all of your experiences, and adopt a decisive and accountable mindset.