(PL)Physical Illness
How does depression impact self-care?
-you do less of it
-you neglect self-care which makes depression worse
-you might not engage in hygiene, exercise, balanced eating, etc.
How does nutrition impact your emotional health?
-You may feel better when eating a balanced diet.
Name one mood-altering substance that can impact your mood.
-caffeine
-alcohol
-marijuana
What are 3 signs that someone might be lacking good sleep?
-fatigue
-irritability
-difficulty concentrating
-brain fog
-daytime drowsiness
How does regular exercise impact your mood?
-releases endorphins
-reduces stress, anxiety, and depression
-boosts energy
-improves sleep
-improves brain function
What are 2 things you can do to engage in physical self-care?
-go on walks daily
-get fresh air
-take your medications
-eat fruits and vegetables
What are two foods that positively impact your mental health?
-fruits
-vegetables
-whole grains
-protein
How does caffeine impact your mood/emotions?
-stimulant
-can make you more energetic or jittery/anxious when excessive
What are two sensory or relaxation techniques you can use for sleep?
-progressive muscle relaxation (contract and relax)
-guided imagery
-lavender scented lotion
-weighed blanket
-deep breathing
What is aerobic exercise? Name two aerobic exercises.
-exercise that increases your heart rate
-brisk walking
-elliptical
-jogging
-running
-cycling
Name two medical professionals you should see regularly and how often.
-primary care provider (PCP): annually
-dentist: every year for check up and cleaning every 6 months
-psychiatrist: 1x/month
Define "moderation". Why is moderation important in relation to nutrition?
-excessive sugar can lead to crashes in mood/energy
-excessive fats can lead to cardiac problems
-eating excess in processed/junk foods can impact your mood and how you feel
Name a coping skill or distraction you can use if you are feeling overwhelmed and need an alternative to substances?
-cold water
-intense exercise
-deep breathing
-chew gum, eat candy
-alternatives (e.g., non-alcoholic drinks)
Name two ways to improve your sleep routine.
-do a "wind down" activity before bed
-take a warm bath or shower before bed
-drink chamomile or herbal tea
-limit screentime before bed
Name two ways to increase physical activity in your regular daily routine?
-take the stairs instead of the elevator
-take daily walks
-engage in active recreation (hiking, swimming, kayaking) and sports
-reduce sitting for long durations by breaking it up with movement breaks
How often do you need to take your medications?
Varies. Sometimes once or twice daily. Sometimes as needed.
How much water should you aim to drink per day?
8 cups or 64 fluid oz
What does "riding the wave" mean?
-surfing the urge to use substances/waiting it out and focusing on something else until the urge subsides
Name 2 things that negatively impact sleep.
-having an inconsistent sleep schedule
-consuming caffeine or alcohol close to bedtime
-high stress and worry
-napping too long during the day
-using electronics in bed
How much exercise should you aim for?
-Children ages 5-18 should aim for an average of at least 60 minutes of moderate or vigorous intensity per day
How can you take care of your immune system during cold/flu season?
-wash your hands often
-eat foods rich in Vitamin C
-get good sleep
-manage stress
Name 2 high-protein healthy snacks.
-nuts (almonds, pistachios, walnuts)
-Greek yogurt
-hard-boiled eggs
-edamame
-hummus or roasted chickpeas
What is the biggest barrier to avoiding or reducing substances?
-physical urges/cravings
-thoughts like "I need this to function"
How many hours of sleep should you be getting per night?
Teens ages 13-18 should sleep 8-10 hours per night.
Name two activities that strengthen your muscles and bones.
-resistance exercises
-sit-ups, push-ups, pull-ups
-exercise bands, handheld weights, or weight machines