Physical Self Care
How often should you brush your teeth, floss and complete hygiene (wash your face, change your clothes, etc.)?
Twice a day
What is positive self-talk?
Positive self-talk is the practice of speaking to yourself in a kind, supportive, and encouraging way, especially when things are difficult.
Instead of automatically thinking something negative, you consciously shift your inner voice to something more balanced and helpful.
True or False: Self Care is means avoiding stress.
You can’t avoid all stress. Self-care helps you manage it in healthy ways.
What is one self care practice in your relationships you can use when you are feeling overwhelmed or have too much to do?
Learn to say No (nicely)
What are the benefits of self-care?
It can help you manage your stress better and allow you to be more productive; Taking care of yourself can help you keep a good school-life balance; Increases positive thinking and makes you less susceptible to stress, depression, anxiety, and other emotional issues.
What are two examples of physical self care that does not involve intense physical activity (i.e running/sports)?
Meditation, deep breathing, drinking water, healthy meals, getting enough sleep, taking vitamins, getting sunlight, going to doctor's appointment, etc
Name one way you take care of your self that involves emotions.
-Crying
-Reaching out to a friend
-Journaling
-Positive self talk/Affirmations
-Process emotions with self or trusted adult
True or false: You need a lot of time for self-care.
FALSE: Small actions, like a 5-minute walk, deep breathing, or drinking water, count just as much.
Name one way you can practice self care in your relationships (Friends, Family etc.)
-Communicate
-Set Boundaries
-Ask for help
-Be vulnerable/honest
Name at least 5 areas of wellness you should assess in your life.
Physical, emotional, spiritual, social, mental, professional, financial, environmental
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)
When you take care of your self, how does it effect your relationships with others?
-Less conflict.
-More joy.
-Less isolation.
-More connection.
-Better boundaries.
What are 2 exampes of environmental self-care?
Examples: Cleaning your room and getting rid of things you don’t need; Recycling as much as possible; Cleaning up after yourself; Studying in a new space; gardening, spending time in nature
Name two ways you take care of yourself that involves a physical activity.
-walking
-yoga
-stretching
-exercise
-cleaning
-progressive muscle relaxation
Name one workable 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
Name a way that you take care of yourself that involves friends or family.
-Spending time with them.
-Calling someone when you are lonely or upset.
-Sharing a meal with your family.
-Inviting friends over for a party.
-Having good boundaries.
How much sleep should you get a night?
8 to 9 hours
How often should you exercise?
-At least 60 minutes 3-5 times a week
-Best is at least 30 minutes a day
Role play (or tell me) an example of how you can express your emotions to someone appropriately.
Best one wins points for their team (1 person each)
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 (or tell me) an example of how to appropriately set boundaries with someone.
Best one wins points (1 person from each team)
What are 2 examples of social self care?
Connecting with friends and family (in person, through social media, facetime, etc.); Ask for help from others when needed; Joining different clubs/organizations and building a network of supportive friends; Learning to say no;