Physical Self Care
How often should you brush your teeth, floss and complete hygiene (wash your face, change your clothes, etc.)?
At least twice a day
True or False: it is ok to cry.
True! Crying can be a healthy way to release emotions and express how you are feeling.
True or False: Self Care is selfish and is a luxury.
NO! Self Care is a necessity!
What is one self care practice in your relationships you can use when you are feeling overwhelmed or have too much to do?
-Set healthy boundaries
-Learn to say No (respectfully)
What are some self affirmation phrases you can say to yourself?
-My worth doesn’t depend on how I look.
-It is okay to show emotion.
-I take things one day at a time.
-My past does not define me.
-I am open to healing.
-I can get through the day.
-I am strong
Name two ways that taking care of yourself includes food
-cooking and/or preparing meal
-eating meals, not snack
-eating healthy
-grocery shopping
-eating with family/friends
-drinking water
Name one way you take care of your self that involves emotions.
-Crying
-therapy
-Reaching out to a friend
-Journaling
-Positive self talk/Affirmations
-Process emotions with self or trusted adult
True or False: Self care is a one time practice
False! Self care is an ongoing practice
Name two ways you can practice self care with your family and friends
-Spend time with people you love
-Communicate
-Set Boundaries
-Ask for help
-Be vulnerable/honest
-Compromise/negotiate
- for adults: 8 to 9 hours
- for teens: 8 to 10 hours
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
What is something that is not emotional self care?
- Bottling up emotions
- Not expressing how you feel (in an appropriate way)
- Forcing yourself not to cry when upset
- Not taking a break or time to process
- Yelling at someone when you are upset or blaming them for your feelings (only you control your feelings/reaction, if someone hurt you then communicate that their actions have upset you)
True or False: Self Care isn't always fun and easy.
True! 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)
This term describes the limits and rules you need between yourself and others to stay mentally healthy.
Personal boundaries
First team to have everyone finish 20 jumping jacks earns.
Stay in your team so I can see you.
Name two ways you take care of yourself that involves a physical activity.
-walking
-yoga
-stretching
-exercise
-cleaning
-progressive muscle relaxation
-go on a walk
Name one healthy coping skill to use when you are angry.
-Take a break
-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: Self care is just "treating yourself", including a full day of pampering and doing whatever you like.
False: Self care isnt always easy. While watching TV all day or eating and entire pint of ice cream is nice, I can lead to unhealthy habits or avoiding other self care
This term refers to the ability to understand, share, and experience the feelings of others.
Empathy
What are some examples of self-care that you can do weekly?
-Participate in hobbies
-take a break from screens (TV etc.)
-talk to friends/parent
-Face masks or other pampering items
-Set goals for the week
How often should you exercise?
Be specific!
-at least 30 minutes a day, 5 days a week
-or 150 minutes a week
Give an example of how you can express your emotions to someone appropriately.
*Hint: IE groups
IE groups: DEARMAN, GIVE, FAST, THINK
-using I statements
-not blaming the other or victimizing self
-expressing emotions in healthy ways
-having boundaries when necessary
True or False: Self care is an individual activity and doesn't include others in your self care plan.
False. Self care doesnt mean having to isolate, it can be good to include others in your plan or reach out to others when needed.
Role play an example of how to appropriately set boundaries with someone.
Every team can try and earn points, and the best team gets double points!
Best team gets double points
This term describes: headaches, trouble sleeping, feeling drained or tired, irritability, or loss of interest in hobbies
Burnout