Physical Self Care
How many times a day should you brush your teeth, floss and complete hygiene routines (wash your face, change your clothes, etc.)?
Twice a Day
True or False: Mental self-care is a one-time thing.
False: Mental self-care is ongoing, continuous, and constant through our entire span of life! It is important to check in with yourself throughout the day.
True or False: Spending time in nature can positively affect your well-being?
TRUE:
True or False: You can't practice self-care at home around family, you need to be alone.
FALSE: While sometimes families can trigger negative emotions, it doesn't mean we can't practice self-care at home or with others!
Fact or Myth: Struggling with mental health means you are weak.
What is one thing you can do to help build up your physical self-care?
Exercise; Play a Sport, Run, Swim, Bike, etc.
True or False: One out of every 5 teenagers have some struggle with mental health.
TRUE: a majority of people in the world have some sort of struggle with mental health, making it one of the most common self-care struggles in the world. This is an extreme indicator of how important it is to practice mental self-care on a daily basis.
True or False: Watching the sunrise can help rejuvenate your mental well-being?
TRUE!
Which food group is NOT linked to happiness chemicals being released in the brain?
- meat
- fish
- potatoes
- nuts
MEAT! However, the rest do benefit your mood and general feeling of happiness.
True or False: Self Care is always fun and easy.
False! Sometimes self-care includes doing things that are good for yourself but aren't fun or exciting (like exercising when you don't want to or going to therapy or processing something you would rather leave alone). Facing our problems head on, even if it seems hard, is better for us than ignoring our issues.
True or false: Self-care is JUST "treating yourself", including a full day of relaxation and eating whatever you want.
False: While watching TV all day or eating and entire pint of ice cream is nice, it can lead to unhealthy habits or avoiding actual self-care. Also, some self-care habit like videogames or watching tv can lead to a lack of self-care, it is important to broaden your self-care habits.
Name one way you take care of yourself that involves addressing your emotions.
-Crying
- Meditation
-Reaching out to a trusted friend
-Journaling/Writing/Painting
-Positive self-talk/Affirmations
-Process emotions with a trusted adult
-etc.
Name one place or activity in nature that can positively affect your mental and physical well-being.
- a walk in a park
- visit a national park
- take a hike
- go to the beach
- sit in the grass and cloud watch
- etc.
Approximately how many cups/ounces of water should someone your age be drinking a day to stay healthy?
7-11 cups of water
OR
56-88 oz
OR
2-3 full Stanleys
Fact or Myth: Therapy only helps people with SEVERE mental health problems.
MYTH! Therapy CAN help everyone! HOWEVER, some people might not feel comfortable with a traditional sit-down therapy session. So, it is important to be vocal with your therapist/counselors about what setting works best for you!
Name one consequence of not getting enough sleep.
-limits your ability to learn/concentrate
-memory loss (memory storage is compromised)
-Crankiness (leads to aggression or inappropriate behavior that can affect relationships)
-Can worsen depression
-Muscle recovery/cell healing is impaired
Which of these is NOT a MENTAL self-care exercise?
1. Doing a puzzle
2. Listening to Music
3. Videogames/Tech/Screen Time
4. Taking a Nap
5. Meditation
Videogames! Often times video games trigger our emotions of anger and frustration. Ideally, videogames and technology/screen time should be limited to 30 minutes a day.
Approximately how long should someone be spending in nature a week to POSITIVELY affect their well-being?
120 Minutes a week (2 hours)
Approximately how many hours of sleep should someone be getting a night?
8-9 hours of sleep
Fact or Myth: People who struggle with physical health are just lazy.
MYTH! Everyone (and their bodies) are different! Just because working out works for one person, that does NOT mean it will have the same effect on someone else. Also, someone could have a medical condition which affects their physical well-being.
How often should you exercise a week/day?
At least 60 minutes (1 hour) 3-5 times a week
OR
At least 30 minutes a day
Name one workable coping skill to use when you are angry.
-Take a break or breathing exercises
-Rip paper (or something similar)
-Exercise/Using punching bags
-Scream/yell (in an appropriate place like outside or my personal favorite: Scream sing)
-Shower to cool off
True or False: Being in Nature can benefit all of the following:
- physical health (exercise, skin, etc.)
- Spiritual well-being (sense of wonder and mindfulness)
- Mental Health (depression, anxiety, PTSD, etc.)
- Cognitive Functions (memory and emotional regulation)
- Immune System
TRUE!
Name one activity around the house you can do to benefit your well-being.
- Cleaning, Vacuuming, Cleaning your room etc.
- cooking a nice meal
- watching tv
- interacting with siblings/parents
- going on a walk in your neighborhood
- etc.
True or False: Self-care is a one-time practice.
False! Self-care is an ongoing practice.