Sleep Hygiene
True or false: Staying in bed when you can't sleep is the best practice.
FALSE!
True or false: Using I statements is best practice to keep from helping the person you are talking to not become defensive.
True
True or False: Anxiety disorders are the most common type of mental health concern in the U.S.
True.
What are some ways you can help someone who tells you they are feeling sad?
__________________________
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, using you statements, 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: What is 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 is the national lifeline hotline, three digits?
988
What are some of your favorite ways to be active?
____________________________
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.
Give an example of healthy communication methods.
What is collaboration, active listening, ect.
True or False:Talking about your feelings is a sign of weakness.
False.
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
What are some of your favorite brain foods?
Options: Green leafy vegetables, fatty fish, berries, walnuts, eggs.