Emotional
Name an emotional self-care activity.
Breathing exercises; being in nature; reading; mindfulness...
What are examples of physical self-care?
Getting enough sleep; going to the doctor when needed; exercise; "pampering," such as a new hair cut or getting a manicure; getting out in nature-going to the beach, for a hike, etc.
What is self-talk, and why is it important?
Self-talk is the internal dialogue we have with ourselves; it influences emotions, behaviors, confidence, and stress levels.
What is a boundary?
A limit that protects your emotional, physical, or mental wellbeing
True or False
Self-care is something you do only when you feel burned out
False
Self-care is preventive, not only reactive. It should maintain wellbeing before burnout happens.
Why labeling emotions (“I feel anxious”) is important?
Because naming emotions activates the prefrontal cortex and reduces amygdala reactivity= reduce emotional intensity
Why is chronic sleep deprivation linked to emotional dysregulation?
Because it affects brain regions responsible for impulse control and stress response.
Why is mental rest different from physical rest?
Because the mind needs reduced cognitive load, not just inactivity
Give an example of a healthy boundary at work.
Not answering work messages after working hours...
True or false
Rest should be treated as a reward you earn after productivity.
False
Rest is a biological and psychological need, not something conditional.
Name one healthy way to calm yourself when you feel overwhelmed.
Deep breathing / stepping away / grounding (5-4-3-2-1 technique)
Why does movement (even 10–15 min) improve mood?
It releases endorphins and reduces stress hormones.
What is reframing a thought?
Changing the perspective of a negative thought into a more balanced one
What is people-pleasing and why can it be harmful?
Prioritizing others’ needs over your own; leads to burnout and resentment
True or False
Self-care should be expensive, like spas, retreats, and paid experiences, otherwise it doesn’t count.
False
Self-care is not defined by cost. It includes free or low-cost daily practices like rest, boundaries, breathing, and emotional regulation.
What is more helpful in emotional regulation: sitting with your emotions or analyzing them immediately? Why?
Sitting with emotions first is usually more helpful because it allows emotional processing before cognitive analysis, reducing avoidance and over-intellectualizing.
The National Sleep Foundation recommends __ hours of sleep a night for adults
7 - 8 hours
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.
What is one way to say “no” respectfully?
“I can’t take this on right now, but thank you for thinking of me.”
Which reflects real self-care?
A) Going to a spa once a month but ignoring daily stress
B) Taking small daily breaks, setting boundaries, and sleeping well
Answer: B
Consistency matters more than intensity or cost.
Why is suppressing emotions often harmful long-term?
Because it increases stress, can lead to burnout, and emotions come out in unhealthy ways later.
What is one sign your body is under chronic stress?
Headaches, fatigue, muscle tension, digestive issues, irritability...
Give an example of a cognitive distortion.
All or nothing thinking / catastrophizing / mind reading
Why are boundaries considered a form of self-care and not rejection of others?
Because they protect emotional energy and make relationships more sustainable.
What is one early sign that work is taking over life balance?
No energy for personal life, constant fatigue, irritability outside work, or loss of interest in hobbies.