General
Challenge: Everyone on your team attempt to wall sit for 30 seconds
Give points as long as attempts were made
What is one thing you can incorporate into your routine to help with sleep?
* Exercise. Engaging in regular exercise during the day will improve your chances of getting enough sleep at night
* Go to bed at the same time each night and get up at the same time each morning (including weekends).
*Remove screens. Get your electronic devices (TV, computer, cell phone, tablet, etc.) out of your bedroom Consider timing.
*Try not to have large meals, caffeine, and alcohol right before going to bed.
T/F Everyone's diet should look the same
False. There are general recommendations AND what works for one person may not look the same as what works for others
Give an example of an Aerobic exercise and demonstrate for the group
Walking, Stair climbing, Gardening, Dancing, Sports, Jogging or running, Aerobics classes, Roller or ice-skating, Snow skiing, Exercise machines (e.g. treadmill, elliptical, stationary bike, rowing machine), Swimming, Biking, Water walking or water aerobics
What is the best way to escape quick sand?
Stay calm, sit or lie back, try to keep your arms up and out of the quicksand, and slowly wiggle your legs side-to-side or back-and-forth.
What is the client workbook and where is it found?
A resource to clients with all the DBT skills and more. Found on our website located under "clients" and "printable materials"
Give an example on how sleep can be used as a neutralizing behavior.
Avoidance
Give an example of a leafy green
Spinach, kale, broccoli
Give two benefits of exercise
1. Improves your mood 2. Reduces stress and anxiety
3. Increases the speed of neurogenesis
4. Improves self-confidence
5. Reduces cortisol (stress hormone) 6. Reduces adrenaline
7. Improves blood flow 8. Increases endorphins
9. Increases energy 10. Improves sleep
What was the name of the world's oldest documented cat?
Creme Puff was 38 years and 3 days old
What DBT Module is the feel wheel found in?
Emotion Regulation
List two benefits of sleep
1. Improves concentration and productivity 2. Improves ability to accurately interpret social interactions 3. Improves problem-solving ability 4. Enhances learning and memory 5. Improves immune function 6. Decreases risk of suicide 7. Mitigates relapse
Give 2 benefits of nutrition
1. Impacts the production of serotonin 2. Impacts inflammation 3. Improves absorption of nutrients from food 4. Impacts neural pathways that travel directly between the gut and the brain 5. Decreases risk of depression 6. Improves energy
What is the purpose of practicing flexibility exercises?
Helping your body to move freely and decreasing your risk of injury. Stretching lengthens your muscles.
How old was the oldest dog in the world (Verified by Guiness World Records)?
Bluey was 29 years and 5 months old
What does the "RP" stand for in ERP?
Response Prevention
What is one way you can prepare your sleeping space for sleep?
Adjust the volume, lighting, and temperature in your sleeping environment as best you can, teach your brain and body that your bed is for sleeping.
CAUTION:____________around food can be harmful, and ANYTHING can become a neutralizing behavior. In everything there needs to be a balance.
Rigidity
What is the purpose of Muscular fitness?
Improve muscle and bone health.
What is the phobia of long words called?
Hippopotomonstrosesquippedaliophobia
(hi·puh·paa·tuh·muhn·strow·suh·skwipt·a·lee·ow·fow·bee·uh)
What is Neurogenesis?
The process of building new neurons
What is the recommended amount of sleep for your age range?
0 to 3 months 14 to 17 hours
4 to 12 months 12 to 16 hours
1 to 2 years 11 to 14 hours
3 to 5 years 10 to 13 hours
6 to 12 years 9 to 12 hours
13 to 18 years 8 to 10 hours
18 to 60 years 7+ hours 61+ years
Which macronutrient is RECCOMMENDED to take up the highest percentage of your daily caloric intake?
(Protein, Fat, or Carbohydrates)
Carbohydrates (45-65%)
What is the purpose of Aerobic fitness?
Improve an individual’s overall health and well-being. It also helps with the heart, blood vessels, muscles, and lungs.
What is the name of a thunderstorm that appears every day over the Tiwi islands (off the coast of Northern Australia) every day at 3pm from September to March
Hector the Convector