Physical Wellness
How many hours of sleep is traditionally recommended?
8-9 hours.
Name an aspect of emotional wellness.
being aware and accepting of the emotions of yourself and others.
Self-esteem and gratitude.
Expressing emotions appropriately.
Managing stress in a healthy way.
List two words or phrases that describe Social Wellness.
Meaningful relationships and friendships
Support Systems
boundaries
respecting others
Effective communication
True or false: you have to be "good at school" to have intellectual wellness.
False. School/grades are not the only source of intellectual wellness.
True or False: You have to be religious to practice spiritual self care.
False
Name one consequence of not getting enough sleep.
Higher likelihood of illness.
Decreased concentration.
Increased irritability.
Why is it a bad idea to use substances to deal with stress?
Substances make it harder to deal with your emotions in the long run (lower's distress tolerance)
I feel ___ when you ___, next time/ in the future please ____ instead.
True or False: Intellectual/Creative Wellness is engaging your mind in creative and stimulating activities, and expanding knowledge/skills/interests. We have finished working on our intellectual wellness when we complete school.
false
Define spiritual wellness
having meaning and purpose in life
Name 3 things you can do to increase your physical wellness.
Eat healthy meals
Exercise
Establish a regular sleep schedule
No substances
Name 3 coping skills
deep breathing, mindfulness, meditation, distractions, imagery, progressive muscle relaxation, reframing, etc.
Define passive, assertive, and aggressive communication.
Passive - prioritize the other person at your own expense, leading to getting taken advantage of
Aggressive - only your thoughts, feelings, and wants matter. The other person is bullied or ignored
Assertive - emphasizes both people's needs. Stand up for your needs but also listen to and respect the needs of others (confident and willing to compromise)
Name 3 activities people engage in for intellectual wellness
school/college, reading, creating art, engaging in hobbies, learning, etc.
Name 3 sources of spiritual wellness that people draw from.
Finding a spiritual community, yoga, meditation, journaling, prayer, being in nature, volunteering, etc.
Name 3 ways to get better sleep
Go to bed earlier
No caffeine or big meals before bed
Limit phone use
Do a relaxing activity before bed (ex: read a book)
Name 5 different emotions.
Happiness, Anger, Fear, Sadness, Anxiety, Disgust, Confidence, Lonely, etc.
Define the difference between healthy, porous, and rigid boundaries.
healthy - can say no to others, but are also comfortable with opening self up to intimacy and close relationships.
Porous - tends to get overinvolved in others' issues and has a hard time saying no.
Rigid - always keeps others at a distance, detached, unlikely to ask for help.
List some ways that you can improve Intellectual Wellness this week.
Start learning a foreign language. Reading for fun. Working on puzzles such as jigsaws, crosswords, or Sudoku. Playing a board or card game. Etc.
What is mindfulness?
a mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations
Name 5 common ways people exercise or stay fit.
Walking, running, cardio, yoga, dancing, lift weights, etc.
What are the 5 steps to the cycle of emotions?
Event -> negative thoughts -> emotional response -> physical symptoms -> behavioral response
Name 5 defense mechanisms people use during conflict.
rationalization, intellectualization, projection, minimization, denial, suppression, avoidance, deflection, manipulation, hostility, lying, blaming
Why is intellectual wellness NOT a measure of intelligence (and vice versa)?
Intellectual wellness is about learning and creativity, flexibility and adaptability, improving and enjoying life. It has nothing to do with IQ.
You can be intelligent but not apply it to anything.
Which of the 12-steps involve spirituality?
Steps 2, 3, 5, 6, 11, 12
OR, all of them!