ABC
What are the two reasons we use ABC?
1. increase positive emotions
2. decrease vulnerability to emotion mind
What does the PL stand for?
physical illness
How do we treat physical illness?
taking care of ourselves
going to the doctor
taking medications as prescribed
What are some examples of how food can negatively affect your mood?
soda/sugary foods --> tired and irritable
greasy/fatty foods --> sluggish
caffeine --> jittery/anxious and can interfere with sleep
What is an example of a good bedtime routine?
shutting off screens (TV, computer, cell phone)
changing into comfy PJs
sipping herbal tea
lowering bright lights and reducing noise
reading
What does the A stand for?
accumulating positives
What does the first E stand for?
balanced eating
How do we practice balanced eating?
Don't eat too much or too little
Don't eat food that makes us over emotional
food affects our mood
What some examples of how food can positively affect our mood?
complex carbs/fiber (sweet potatoes, whole wheat/whole grain, greens) --> slow and steady energy
proteins (meat, nuts, beans) -->energy to help physical and mental strength
fruits & veggies --> provide energy & bost health
How can eating or drinking a lot before bed affect sleep?
If you drink too many liquids before bed, you’ll wake up repeatedly for trips to the bathroom
spicy foods may cause heartburn and interfere with sleep.
What does the B stand for?
Building mastery
What does the A stand for?
Avoid mood-altering drugs
How do we avoid mood-altering drugs?
stay off unprescribed drugs
peer pressure = FAST skill
What are some examples of small healthy habits?
decrease processed foods, increase fresh foods
add more fruits and veggies to meals/ have them for snacks
add lettuce/ onion/ tomato to sandwiches
add fruit to cereal or oatmeal
When is the best time to exercise for better sleep?
morning or afternoon
What does the C stand for?
cope ahead of time for emotional situations
What does the S stand for?
Balanced sleep
How can we get balanced sleep?
try and get the amount of sleep we need to feel rested
try to create a regular nighttime rountine
try to develop good sleep habits
What are some healthy foods grown locally in Georgia?
True or false, it is better to sleep in a hot room
FALSE
Using an air conditioner or a fan to keep the room cool mimics the natural drop in your body’s temperature during sleep
Name three short term activities for positive experiences
ex. drawing/ coloring
watching a movie
listening to a happy song
walking/running/biking/skateboarding
what does the second E stand for?
get exercise
How can we get exercise?
do some sort of exercise each day, even if its as small as walking
start small and build on it
What does the My Plate look like?
Is taking a shower before bed helpful?
Yes! Taking a hot shower or bath before bed helps relax tense muscles