Sleep Hygiene
How many hours of sleep does the average teen require?
What is 8-10 hours per night.
Serotonin, dopamine and norepinephrine are examples of what?
What are Neurotransmitters in our brains. Chemical messengers that carry information between neurons (nerve cells) in our brain.
What is dopamine? How does a person increase the amount naturally in their body?
Dopamine helps control the brain’s reward and pleasure centers. People with low dopamine activity may be more prone to addiction.
Ways to increase naturally may include: exercise, meditation, sunlight exposure, balance diet, engaging in enjoyable activities, managing stress, etc.
What are 3 needs of the average person when in a relationship?
What can be Respect, honesty, trust, support, equality, separate identities, communication kindness, time and postiive attention
Name or show a coping skill that uses breathing techniques?
What is box breathing, Chop Breathing, Finger breathing
What are 3 actions that will help you fall asleep?
What are: put electronics to sleep first, de-stress before bedtime, be active during the day, keep to a routine, limit caffeine intake, don't smoke, avoid alcohol, keep your room dark and cool, make your bed only for sleeping
Some of the factors that might play a role in anxiety and depression are what?
What are genetics, environmental factors, and experiences.
What are three negative effects of drugs or alcohol?
What are worsening symptoms of anxiety, worsening symptoms of depression, increased paranoia, seizure, stroke, heart attack, loss of motivation, increased psychosis, increased infertility, acne, skin lesions, accidental overdose.
What is meant by having the relationship of body neutrality with our own bodies?
What is the acceptance of how one's body is and the acknowledgement of the abilities of our body.
What is guided meditation? Provide an example.
A form of mediation following either an audio, teacher, recording, app, etc. to help you focus, relax, and achieve specific goals like stress reduction or improved sleep.
What could be: You are in a forest, picture yourself surrounded by muted light, tall trees and the smell of dirt and moss.. .
Name a way in which Social Media can reduce sleep.
What can be: a person on social media instead of sleeping (mindlessly scrolling) or a person too anxious/worried to sleep due to what has been read on social media.
What are some of the things that can help which may be recommended by your health care provider. (name three))
What are: therapy, medication, exercise, meditation, gratitude, eating well, sleeping well, support groups and treatment programs (like STEP)!
Who is your prescriber. Exploring the "what if" scenarios and able to keep confidentiality if not an immediate safety concern. (ex. If already on medication, able to advise adverse effects that may occur with experimenting with other drugs/alcohol.)
What is the relationship between the actions of flight, fight and fawn?
What is the fact that they are all responses to perceived danger or discomfort.
Give an example when you might use unconditional self regard.
What could be- forgiving myself when I have just found out that I have failed a test.
How much of our lives are spent sleeping?
What is approximately 26 years sleeping in our life which equates to 9,490 days or 227,760 hours. That's one third of our entire lives spent asleep in bed! Surprisingly, we also spend 7 years trying to get to sleep — a total of 33 years or 12,045 days!
What is the DEARMAN acronym? Provide an example of when this is used.
What could be: a way to practice what you want in a way that is assertive, clear and thoughtful.
Describe - Express - Assert - Reinforce - Mindfulness - Appear Confident - Negotiate
What can be a healthier option to self-medicating when feeling stressed, down or lonely that can remove us from negative feelings?
What can be exercise, engage with others, help/support others and more!
What makes a relationship unhealthy?
What can be: when someone gets angry, when they criticize, when they keep you from friends or family, when they talk down to you, when they want you to quit all other activities, when they harm you in any way.
Give an example of a time you would use Radical Acceptance.
What could be.. . . When my parent has gotten frustrated and has declared that I have lost cell phone privilege's for a month!
What are the troublesome things associated with lack of sleep?
What is sleep deficiency which can lead to the following:
What is meant by habit stacking?
What is a way to add small, yet meaningful changes to your day, allowing us to slowly get used to new routines.
Drugs and Alcohol can temporarily make us feel like we have boosted our confidence/self esteem.
Once these effects have worn off, what happens to our confidence/self esteem?
What can be our returned feelings of inadequacy or not liking ourselves. Worsening feelings towards ourselves.
What is the relationship between the following three ideas: Speak Up, Educate Yourself and Participate in your Care?
What is they are the three elements of Self- Advocacy
Give two examples of empowering statements or affirmations.
What could be: 1- I'm getting stronger daily. 2- I owe it to myself to let this go 3-I am enough. 4- I will succeed. 5- I can do this 6- I choose calm over anxiety 7- I will focus on what I can control 8- My mental health is important 9- I am going to be okay 10- I am proud of myself