Physical Self Care
How often should you brush your teeth, floss and complete hygiene (wash your face, change your clothes, etc.)?
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?
Learn to say No (nicely)
First person to say what PLEASE skills stand for.
PLEASE
Treating Physical iLlness, Balanced Eating, Avoiding Mood Altering Drugs, Balanced Sleep, Get Exercise
Name two ways that taking care of yourself includes food
-cooking yourself food
-eating a variety of food groups
-grocery shopping
-preparing meals
-eating with family/friends
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: 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
What are two ways that you can make self-care happen?
-Prioritize
-Schedule it
-Have a buddy for leisure
-Be assertive
-Start small
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 and anxiety
-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.
First group to name 2 barriers to self care
Lack of Time, lack of motivation, no interest, loww mood, lack of ideas
Name two ways you take care of yourself that involves a physical activity.
-walking
-yoga
-stretching
-exercise
-cleaning
-progressive muscle relaxation
Name one helpful coping skill to use when you are angry.
-Accept and sit in the emotion
-Take a break
-Talk to someone!
-Deep Breaths
-Rip paper (or something similar)
-Exercise
-Sing/Scream/yell (in an appropriate place like outside)
-Shower to cool off
Self-care is doing anything that soothes you.
False: It’s important that self-care is something you enjoy doing. But overindulging on food, watching excessive amounts of TV, or engaging in other MUPs are the opposite of self-care. Self-care should support and promote health and wellness and should not be addictive or harmful to your body.
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.
Each person on your team is to share at least 2 different self care activities.
Go!
How often is it recommended to be physically active during a week?
-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 appropriately.
Be mindful
Get in to WISE mind
Identify your emotion
Accept your emotion
Ride the wave of your emotion
Talk about it
Journal it or use art
Be assertive
Think about TIMING and PLACE and WHO you share things with.
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. Example, someone keeps wanting to hug you but you don't like being touched.
Best one wins points (1 person from each team)
What are at least 2 different types of self-care you can do weekly?
-Limit screen time
-talk to friends/parent
-Face masks or other pampering items
-Set goals for the week
-Physical Activity
-Volunteer/Leisure time
-Clean your room