Physical Self Care
Adults need about ____ hours of sleep each night to function to keep a strong immune system, manage stress, and strengthen their ability to focus.
What is 7+ hours?
A person wanting to decrease stress and calm their mind, while managing emotions can do either of these two activities on a regular basis.
What are breathing deeply and Meditation or mindfulness?
Give one example of what you prefer others do for you when you are feeling stressed?
What is listen, give advice when asked, help find a solution, provide empathy?
Something I can do to socialize is
Participate in groups, start my own group, call family or friends.
Name a non-screen related stress relieving activity that someone can do to give their mind and body a break
Go for a walk
Do a physical activity
Play a board game/card game (NOT GAMBLING)
Talk to someone you trust
Do something to lift your spirits play music, dance, write a story/poem/song...
Name one consequence of not getting enough sleep.
What is its harder for you to learn, listen, concentrate and solve problems. Leads to cranky, aggressive, or inappropriate behavior such as yelling at others or being impatient?
When our brain feels stress or anxiety or unsafe the nervous system is activated and we may react by doing one of these three responses.
What is Fight, Flight, or Freeze?
aka-fight, run, or feel unable to do anything
Name one positive activity that you can do with a friend for good self-care
What is play a game, go for a walk, laugh, watch a funny movie online together, listen to music together, zoom dance party, go shoot baskets, kick the ball around, ride bikes …?
What is a support system?
a network of people who provide an individual with something practical or emotional.
3 things I can do to destress after spending a long time watching a screen
What is deep breathing, mindfulness, get up and walk around, talk to a family member, stretch, draw
Name one way to get better sleep.
What is eat healthy, exercise, create a habit, do mindfulness, muscle relaxation, turn off your phone, turn off electronic devices 1-2 hours before bedtime?
A state of active, open attention on the present (thoughts, feelings, body sensations, things going on around us)
What is mindfulness?
True or False: Self care is something that you only do when you are stressed out
What is false? It is important to practice self-care daily to manage your stress, even when you are not feeling overwhelmed or stressed out.
Gratitude is...
Recognition and enjoyment of the good qualities of someone or something.
One thing that students do that make class lessons take longer, frustrate teachers, and make it more difficult to do more fun and engaging activities in class
What is talk on phone, play video games, have their cameras off, talking to someone else in the room?
How much exercise does the average adult need?
What is about 150 minutes per week of moderate intensity activity, or 75 minutes of vigorous intensity activity per week.
Describe something physical you can do to reduce stress in the body.
take a walk
exercise
go to the park
yoga
True or false, Self care is easy.
False
What are signs of a healthy relationship?
Trust, effective communication, you like each other, help each other out without needing to be asked, anticipating the other's needs, engaging in recreational activities together, spending quality time together and with other loved ones, giving each other time to be recognized or praised for their good actions/qualities, provide emotional support, encouraging each other to practice self-care.
What is one thing you can do if you're having trouble falling asleep at night?
What is reduce screen time or stop using screen gadgets 1-2 hours before bed (avoid blue light)
What are some ways your body tells you it is feeling stress?
headaches, backaches, indigestion, weight gain or loss, skin problems, or teeth grinding
Excessive focus on a particular concern, such as money
Poor memory or trouble concentrating
Low or overly high motivation
body tension
What is the name of the system that regulates our fear response?
What is the Nervous System?
Who are 2 helpful people you can talk to when you are feeling overwhelmed?
Mental health professionals, psychiatrist, medical professional in the clinic, program instructor, discharge planner, case manager
Talking to someone about what you are thinking and feeling is
What is communication?
When staring at a computer screen for long periods of time, the 20-20-20 rule helps relieve fatigue. What is the 20-20-20 rule?
What is every 20 minutes look at something 20 feet (7 meters) away for 20 seconds and blink often to keep eyes moist?