4/18/24

Anxiety and self care

100

How many minutes of exercise a day can help with anxiety?

30 mins

200

What are the three main types of responses to stress?

Fight, Flight, Freeze

300

What does anxiety help us do?

Avoid danger and gives us a boost of adrenaline to solve problems

400

What are the four areas of balance

Physical, Emotional, Spiritual, Mental

500

What is an example of spiritual self care?

•A) Eating healthy

•B) Sleeping 7-9 hours

•C) Participating in cultural activities

•D) Having Coffee with a friend

C

DBT Acronyms

100

FAST

• Fair: Be fair to yourself and others
• Apologies: Don’t apologize more than once for something that has been done ineffectively or was ineffective
• Stick to one’s values: Stay true to what you believe in
• Truthful: Don’t lie

200

DEARMAN

• Describe one’s situation
• Express why this is an issue and how you feel
• Assert yourself by asking for what you want
• Reinforce your position by offering positive consequences
• Mindful of the situation by focusing on what you want and ignoring distractions
• Appear confident even when you don’t feel it
• Negotiate with hesitant people and come to a comfortable compromise

300

PLEASE

• Physical Illness (treat): Get proper treatment if you are sick or injured
• Eating: Eat a balanced healthy diet
• Avoid mood-altering drugs: Stay away from non-prescribed medication and drugs.
• Sleep: Get the right amount of sleep, not too much or too little
• Exercise: Get an effective amount of exercise (yoga classes are a great option!)

400

IMPROVE

• Imagery: Imagine a relaxing environment
• Meaning: Find meaning or purpose in what you’re feeling
• Prayer: Either pray to the god you worship or simply chant a mantra
• Relaxation: Take deep breaths, relax your muscles
• One thing in the moment: Keep yourself in the present by focusing all your attention on the task at hand
• Vacation (brief): Take a short break from it all
• Encouragement: Be your own cheerleader by telling yourself you will get through it

500

ACCEPTS

• Activities: Use positive activities you enjoy
• Contribute: Help out others in the community
• Comparisons: Compare yourself to those less fortunate
• Emotions (other): Make yourself feel something different by provoking humor or happiness
• Push away: Temporarily focus on something else
• Thoughts (other): Force yourself to think about something else
• Sensations (other): Do something that has a strong sensation like a take a cold shower or eat spicy food

Animals

100

If the two-toed type of this mammal falls off its tree, thick skin protects it, but it will be mostly helpless until returned.

What is a sloth?

200

Of carnivore, herbivore or omnivore, the word that describes the 80-foot long, 40-foot tall brachiosaurus.

What is herbivore?

300

The chickaree is also called the pine type of this rodent; it hides pine cones the way others hide nuts.

What is a squirrel?

400

A Russian blue is this type of animal.

What is a cat

500

Shere Khan, Mowgli's nemesis.

What is a tiger?

Sports

100

What is the best award for a college football player called?

What is the Heisman?

200

What player has the most career home runs?

Who is Barry Bonds?

300

What golf tournament is played in Augustus, Georgia?

What is Masters?

400

What NFL team has the logo on their helmets that mean the flower of life?

Who are the Saints?

500

What college did Lebron James go to?

What is he did not attend college

Random Trivia

100

Pickles start out as which vegetable?

Cucumber

200

Which animal is the mascot for Hufflepuff house in the Harry Potter books?

Badger

300

Which American road runs from Chicago to Los Angeles?

Route 66

400

What is the name of the scale used to measure spiciness of peppers?

Scoville scale

500

what is carcinisation 

Carcinisation is a form of convergent evolution in which non-crab crustaceans evolve a crab-like body plan. described  as "the many attempts of Nature to evolve a crab"