Emotional Self-Care
Physical Self-Care
Spiritual Self-Care
Relationship Self-Care
Sensory Self-Care
100

Name an emotional self-care activity.

Breathing exercises; being in nature; bubble bath; reading; getting your nails done; coffee with a friend; guided meditation... 

100

What are examples of physical self-care?

Getting enough sleep; taking medication as prescribed; going to the doctor when needed; exercise, which raises dopamine and other "feel good" hormones; "pampering," such as a new hair cut or getting a manicure; getting out in nature

100

What are some examples of being spiritual, whether or not you are religious?

Spirituality can be mindful practices, like affirmations, meditation, prayers, enjoying nature, reading something inspirational, or being in a group of like-minded people

100

Why are boundaries important in relationship self-care?

Healthy boundaries make your needs clear so that you feel supported but not taken advantage of. If they are too rigid, you may shut out people that can help; if they are too porous, people may expect you to put them first at your own expense

100

Can you "self-sooth" using your sense of taste? If so, how?

Eating/drinking slowly and mindfully; chewing gum; putting an ice cube in your mouth; drinking tea/coffee

200

True or False: There are limited and specific ways to meditate

False! Meditation can be a guided script or a small habit, such as a calming thought or prayer, listening to music, controlled breathing, grounding to your environment, or mental visualization

200

What can you do at nighttime to wind down?

Reading (not on a screen); hot cup of herb tea; bath or shower; try melatonin; listen to calming music or a guided meditation

200

What is your favorite spiritual activity?

Give an example, they are all correct!

200

What's an example of a good leisure activities to do with others? Try to come up with ones that don't have to cost a lot

Watching a movie together; cooking a meal; doing something outdoors; going out for dinner; going to a museum or art display 

200

What's a way that you can ground yourself using your sense of touch?

Use a weighted or heated blanket; pet your dog or cat; get a massage; keep a "stress ball" on hand; keep a "worry stone" in your pocket

300

Can laughter be therapeutic?

Yes! Laughter decreases stress hormones and triggers the release of endorphins, the body's natural feel-good chemicals. Endorphins promote an overall sense of well-being and can even temporarily relieve pain

300

True or False: Yoga can decease the secretion of cortisol, the primary stress hormone.

True. Research finds that regularly practicing yoga reduces cortisol levels, which can damage your system

300

What gives you purpose?

You name it! Examples: Family, partner, parents and siblings; fur babies; school; the will to get healthy; etc

300

Explain how you yourself would know that you are comfortable in a relationship. This may be a relationship with a friend, partner, etc. 

Feelings safe, having trust, and being able to freely express your emotions and feelings.

300

In what ways can you ground yourself using your sense of smell?

Lighting a candle; putting on lotion; making freshly brewed coffee; cook or bake something you love; smell herbs or flowers in a garden

400

Where can emotional connection and support come from?

Partner, family, friends, professionals, therapy groups, recovery groups, online groups, and other resources such as food banks, vouchers for housing, and other services

400

The National Sleep Foundation recommends __ hours of sleep a night for middle schoolers.

8-12 hours

400

Why is finding your purpose important?

A healthy sense of purpose helps you to put events in perspective, to refocus on the things that are meaningful to you, and to move on and enjoy life.

400

Relationships often require us to set boundaries. What are some ways you would know that you set a healthy boundary?

Signs of Healthy Boundaries: 

1. You can say "no" without guilt

2. You are saying "yes", because you want to, not out of obligations or to please others

3. You are treated as an equal

400

In what ways can self-sooth using your sense of hearing?

Listening to music; using a "white noise" machine to sleep; calling a friend; and listening to apps, such as rain sounds

500

Affirmations can strengthen us by helping us believe in our potential. What are examples of affirmations?

Telling yourself that you are capable; a friend, family member PO, mentor, or therapist telling you you are capable and making progress; completing phases or courses and getting a certificate of completion 

500

In this 2001 American Comedy film, Reese Witherspoon's character, Elle Woods, says, "Exercise gives you endorphins. Endorphins make you happy. Happy people just don't shoot their husbands, they just don't." 

Legally Blonde

500

What are some ways to immerse in nature?

By immersing yourself in nature, you're able to disconnect from the noise of every day life and connect with your senses. Ways to immerse in nature include walking, hiking in the mountains, being on or in the water, gardening, biking, or just sitting and watching a pleasant view.

500

True or False: Stressful relationships can affect you physically as well as emotionally

True! Stressful relationships can lead to insomnia, anxiety, depression, low self-esteem, panic attacks, weight loss/weight gain, and high blood pressure

500

What is a self-care activity that may help someone experiencing sensory overload?

Listening to nature sounds; using a soft or low lighting, and using a weighted, soft, or heated blanket; hold an ice cube until it melts; find a quiet, safe place to sit and calm

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