Sleep
True or false: using your phone right before bed helps you sleep.
False! The light from your phone actually sends signals to your brain to wake you up
What food group is tofu in?
Protein
What's the difference between sadness and depression?
Everyone gets sad sometimes, depression is when our brains get stuck in sadness and we no longer enjoy our normal interests.
When something is missing, is it most likely gone forever, misplaced for the moment, or stolen?
Misplaced for the moment
How much sleep should people get per night on average?
Seven and a half to eight hours. Teenagers and children need more (9-10 hours) and older adults might need less (6-7 hours).
List 3 activities that are good to do before bedtime to help you sleep.
Reading, journaling, soft music, stretching, cleaning, a shower or bath, sipping tea
List 3 foods that are high in protein
Fish (salmon, tuna, shrimp/shellfish and beyond), eggs, chickpeas, nuts, beans, tofu, chicken, beef, and pork
List 3 warning signs/symptoms of anger
Fast heart rate / breathing, sweating, shouting, feeling hot, clenching fists, getting aggressive or argumentative, getting quiet, crying, feeling restlessness, feeling annoyed, avoiding others, using insults
What should we do if we think someone has taken something of ours?
Look for it ourselves first, then ask them in a nonaccusatory way to help us / ask them if they have it.
How can we respond to unwanted advice?
Listen to the advice and cultivate openness, say something like "I'll think about it." or "I appreciate your concern for me" then change the subject. If they do this a lot and it's hurting your relationship, it might be time to set a boundary.
If you struggle with insomnia what is easier and more effective to change: the time you go to bed or the time you wake up?
It's easier to set a regular wake up time and better for addressing insomnia.
To help us feel full and to have regular bowel movements
What are some coping skills we can do when we're angry?
Distractions like a walk / calling a friend / exercise / cooking / cleaning / music. Breathing strategies. Relaxing our muscles.
How can we respond to complaints?
Listen to the complaint calmly and try to be open to it, understand how the other person feels, accept responsibility if we're at fault and explain the situation if we're not.
True or false: anger is a bad emotion and we should never feel angry.
False! Anger is an appropriate response to injustice and everyone gets angry sometimes. It's important to listen to our anger and control it so that we don't hurt ourselves or others or do something we would regret.
What is circadian rhythm?
Our body's cycle of energy based on light sending signals through our eyes to our brain and body
Which food group slows down our digestion and helps us to feel full? Fruits, vegetables, grains, protein, fats, or dairy.
Proteins slow digestion and help us feel full. They also help us build and repair tissues.
What can we do to cope with depression?
Behavioral activation (exercise, socialize, hobbies, self-care), use social support (friends, family, professionals), practice gratitude and positive thinking, practice mindfulness (being present in our bodies and in the world around us). Medication and therapy can help with depression
What does it mean to set a boundary?
To establish limits in a relationship / things that you aren't comfortable with
Describe how to do box breathing / breathing for calmness.
Breathe in for four seconds, hold your breath for four seconds, then breathe out for four seconds, then repeat.
What should you do after 20-30 minutes of laying in bed if you still can't sleep?
Get out of bed and do a different gentle task like reading or listening to music, then re-attempt to sleep when you feel tired.
Why is it important to eat a balanced, varied diet with fruits, vegetables, grains, protein, and dairy?
To have a variety of nutrients that are body needs to be healthy and strong, including our bones and immune system, and to have energy.
We miss out on what we want to do, it becomes easier to avoid more things, and it makes anxiety worse in the long run.
How can "I statements" help us communicate assertively?
They directly address feelings (not passive) but also don't attack the other person (not aggressive).
I feel: [Name the emotion] When: [Describe specific behavior] Because: [Explain the impact] I need: [State the request]
True or false: we've talked about everything there is to know about mental health during groups this last month.
FALSE. There's so much more to learn and discuss, and you have an awesome new resident who will be joining you for groups on Monday!