Physical Self Care
How often should you brush your teeth and floss?
At least 1-2 times a day. Twice a day for optimal health.
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?
Learn to say No respectfully. Don't take on more responsibilities or requests when overwhelmed.
Name two ways in which we stay healthy through food
-Eating 2-3 meals a day
-Eating enough calories and proteins
-Eating a varied diet sufficient in vitamins and fiber
-Meaningful routines: grocery shopping, preparing your own meals
-Eating with family/friends
Name one way to take care of your emotional needs
-Crying
-Reaching out to a friend
-Journaling
-Positive self-talk/Affirmations
-Process emotions with self or trusted individual
True or False: Self care is a one time practice
False! Self care is an ongoing practice
Name one way you can practice self care in your relationships (Friends, Family etc.)
-Communicate
-Set Boundaries
-Ask for help
-Be vulnerable/honest
Name one consequence of not getting enough sleep
-limits your ability to learn/concentrate
-memory difficulties
-Worse mood (leads to aggression or inappropriate behavior that can affect relationships)
-Can worsen depression
-Impaired muscle recovery/healing
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 is always fun and easy.
False! 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 yourself, how does it affect your relationships with others?
-Less conflict.
-More joy.
-Less isolation.
-More connection.
-Better boundaries.
Name two ways you can take care of your health through physical activity
-walking
-yoga
-stretching
-exercise
-cleaning
-progressive muscle relaxation
Name one workable coping skill to use when you are angry.
-Take a break
-Use paced breathing
-Rip/crumble paper (or something similar)
-Exercise/play a sport/punch something soft
-Scream/yell/sing (in an appropriate place like an isolated area or into a pillow)
-Splash cold water on your face
True or false: Self care is just "treating yourself", including a full day of pampering and doing whatever you like.
False: Self-care isn't always easy. While watching TV all day or eating an entire pint of ice cream is nice, it 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.
-Maintaining good boundaries or modifying boundaries as needed.
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.
-Keep it respectful
-Don't scream, demand, or manipulate
-Make sure you trust the person
-Use I statements
-Stick to your perspective as to how you felt
-Describe as factually as possible what caused the emotions, if possible.
True or False: Self care is an individual activity and doesn't include others in your self care plan.
False. Self-care doesn't mean having to isolate; it can be good to include others in your plan or reach out to others when needed. Our social lives and social supports are part of our self-care.
Role-play (or tell me) an example of how to appropriately set boundaries with someone.
Best one wins points (1 person from each team)