Sleep Hygiene
Beverages containing this stimulant make it very difficult to fall asleep. Examples: Pepsi, Coca Cola, Chocolate, tea, coffee. This stimulant should be avoided at LEAST 4-6 hours before bed (2 pm cutoff).
Now, sleep experts are actually recommending stopping this stimulant between 10 to 12 hours before bed for best possible sleep quality.
What is caffeine?
This is a main and immediately available coping skill that you can do anywhere/on the spot, that can directly slow your heart rate down which can decrease your anxiety.
What is deep breathing?
Or
What is taking three slow, deep breaths?
These are the three main categories of symptoms someone may experience if they have a diagnoses of schizophrenia.
What are positive, negative and cognitive symptoms?
This state of mood is less severe than mania but still involves elevated mood and/or irritability, increased energy, and decreased need for sleep. Lasts at least 4 days.
What is hypomania?
These people can be as involved in my healthcare as I would like them to be. If I want them involved in my healthcare, I will add them to this form: Circle of Support. If they are not included onto this form, my healthcare providers cannot talk to them about me or my health.
Who are my family, friends and/or support people?
Looking at phones or screens within an hour before bedtime can delay melatonin release in your brain - due to screens radiating this type of energy.
What is blue light?
This is a technique that can help your mind, body and Spirit connect.
It can be quite challenging to focus on it at first, but the more you do it, it gets easier. It takes you out of your mind and into the present moment.
Some benefits include relaxation, improved health, improved mood.
What is mindfulness/meditation?
Letter C is NOT this type of symptom:
A. Hallucinations
B. Delusions
C. Lack of motivation
D. Disorganized thinking
What is a positive symptom?
Sleep changes, loss of interest, guilt, low energy, poor concentration, appetite changes, psychomotor changes, and suicidal thoughts are all examples of these.
What are symptoms of depression?
I can call this number if I am having thoughts or intentions to act on thoughts of suicide and/or self harm, experiencing severe fear/panic, or need any immediate help with my mental health, emotional well-being, or addictions.
What is Mobile Crisis Line (1-888-429-8167)?
These three things can make your bedroom more comfortable - which can help your sleep quality improve (note: think of environmental factors to promote good sleep hygiene).
What are:
- Cool air (i.e. fans, A/C, etc.)
- Darkness
- Quiet
- Comfortable pillows
- Comfortable mattress
- Clean bed sheets
- Tidy and cleanly bedroom
These are two things that I could do instead of using substances to cope.
What are:
- Calling a friend
- Exercise
- Meditate
- Urge surfing
- Music
- Journal
- Attend a support Meeting
One involves perceiving something through one or more of the five senses that is not truly present, while the other is a fixed belief that persists despite strong evidence to the contrary. "What is the difference between a ________ and a ________?"
What is the difference between a hallucination and a delusion?
Inflated self-esteem or grandiosity, decreased need for sleep, pressured speech, flight of ideas/racing thoughts, distractibility, increase in goal-directed activity, psychomotor agitation, involvement in "risky" behaviors are all examples of these.
What are symptoms of mania?
This will be my go-to for psychiatric health and wellness after discharge. If I have any questions about medications, wish to change doses of medications, decrease and/or stop a medication or trial a new medication - I will talk to them about it!
What is my community mental health team?
Or
What is my follow-up care team?
This is an auditory stimulus that can help you fall asleep if you're having difficulty sleeping.
What is white noise?
This means having healthy ways of managing difficult emotions, stress, and/or challenging situations.
What is coping?
Or
What is having coping skills?
These are the 5 names of the 5 different types of hallucinations (listing off the most common type first).
What are auditory, visual, tactile, olfactory and gustatory hallucinations?
Mood episodes are distinguished from normal mood changes by these key features (related to functioning), which are also required considerations in diagnosis.
What are decreased ability to function, significant distress, and/or risk of harm to self or others?
These 3 things are important (alongside medication management), to maintain mental wellness.
(Not specific skills like walking, meditation, etc. please keep it broad)
What are supports, nutrition, sleep hygiene, therapy, exercise, coping skills, stress management, etc.
These three things can help you to relax before bed:
What are:
- Warm baths/showers
- Reading
- Meditation
- Deep Breathing
- Prayer
- Gentle music
- Stretching
These are the five senses (in correct order) for doing the 5-senses grounding technique.
What are:
- 5 things I can see
- 4 things I can touch
- 3 things I can hear
- 2 things I can smell
- 1 thing I can taste
These 3 factors could contribute to an illness relapse.
What are:
- Stressors
- Substance Use
- Sleep deprivation
- Stopping medications or changing medications
- Major Life changes
- Social Isolation or stressors
This term describes mood disorders that include both depressive and manic or hypomanic episodes over time.
What is bipolar disorder?
If I have questions about work/school I will ask these people....and
If I have questions about medications, mood or medication side effects I will ask these people... and
If I have questions about finances or legal issues, I will ask these people.....
What are:
- Occupational Therapists
- Nurses and doctors
And
- Social Workers