Self Care
The amount of hours of sleep an adolescent needs.
9.25 hours
What is the most effective way to calm the nervous system.
Deep breathing
Thinking of things in absolute terms either this or that
Black and White thinking
Name at least one example of an overstimulating activity if used in excess.
Binge watching TV, scrolling through social media, regular unhealthy eating.
Mindfulness means paying attentions without what?
Judgement
How many ounces of water you should drink in a day
Half your body weight
Name at least one SENSORY grounding skill
Fidgets
Essential oils
Etc
Thinking that you know what will happen in the future and that it will be bad
Fortune telling
Examples of this communication style include sarcasm, slamming doors or the silent treatment.
Passive aggressive communication
Name one way that mindfulness benefits your mental health.
Slow down and pause to respond rather than react.
What self-care technique includes these three parts
1. Mindfulness
2. Common humanity
3. Words of kindness
Self-compassion
Name at least one coping skill for dealing with anger
Exercise
Scream
Talk it out
Take space and use grounding
Thinking that you know what someone else is thinking or why they are doing something without having enough information
Mind reading
Examples of this communication style include identifying thoughts and feelings with a direct approach and not placing blame.
Assertive
This coping skill can be used no matter where you are to slow your heart rate.
Dee breathing
What do you call a phrase or mantra that you can repeat to yourself during challenging moments and to build your self-esteem?
Affirmation
What is one way to challenge negative or anxious thinking patterns
Examine the evidence
What would you say to a friend
Socratic questions
Thinking that if you feel something it must be true
Feelings as Facts
Examples of this communication style include having a hard time saying no, not identifying your needs and letting others speak or decide for you.
Passive
Name at least one free app you can use for meditation/mindfulness
Insight Timer
Calm
Headspace
Healthy Minds
Give at least one example of something that builds positive self-esteem.
Activities with mastery
Building social connection
Asking for help
Etc
If you are feeling unsafe and you don't have anyone to reach out to, what community resources are available to you?
WIC/Crisis center
Having a negative belief about yourself and believing it applies to everything you do.
Labeling
1. Genetics
2. Parents modeling
3. Past experiences/traumas
This practice involves paying attention to each part of the body mindfully.
Body scan