ABC
PLEASE acronym
How to practice
Food and your Mood
Best Ways to Get Rest
100
Two reasons we use ABC?
What is: 1. increase positive emotions? 2. decrease vulnerability to emotion mind?
100
PL in PLEASE stands for
What is physical illness
(Lather Rinse Repeat)
100
One way we treat physical illness
What is taking care of ourselves?
What is going to the doctor?
What is taking medications as prescribed?
100
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
100
An example of a good bedtime routine
What is:
shutting off screens (TV, computer, cell phone)
changing into comfy PJs
sipping herbal tea
lowering bright lights and reducing noise
reading
200
A in ABC stands for
What is accumulating positives?
200
The first E in PLEASE stands for
What is balanced eating?
200
Ways we can practice balanced eating
What is: 1)Don't eat too much or too little on a regular basis 2) Don't eat food that makes us overly emotional because food can effect our mood 3) Try to eat foods from all the food groups
200
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 & boost health
200
Ways eating or drinking a lot before bed affect sleep
What is:
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.
300
The B in ABC stands for
What is: Building mastery
300
The A in PLEASE stands for
What is Avoid mood-altering drugs
300
How do we avoid mood-altering drugs?
Avoid using unprescribed drugs; avoid peer pressure = FAST skill
300
What are some examples of small habits that can contribute to Balanced eating?
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
300
When is the best time to exercise for better sleep?
morning or afternoon - just not close to bed time
400
The C in AB stands for
What is cope ahead of time for emotional situations
400
The S in PLEASE stands for
What is Balanced sleep
400
Ways can we get balanced sleep
try and get the amount of sleep we need to feel rested try to create a regular nighttime routine try to develop good sleep habits
400
Some nutritious Vegetables?
Kale, Lettuce, Broccoli, Eggplant, Peppers, Tomato (fruit +/or vegetable)
Best nutrition in locally grown in season produce
400
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
500
Three short term activities for positive experiences
ex. drawing/ coloring, watching a movie, listening to a happy song, walking/running/biking/skateboarding
500
The second E in PLEASE stands for
What is Balanced exercise
500
Ways we can get exercise?
do some sort of exercise each day, even if its as small as walking; start small and build on it
500
The My Plate Description
500
True or False; taking a shower before bed is helpful
Yes! True!!!Taking a warm shower or bath before bed helps relax tense muscles
600
Final Jeopardy
Name 3 Good Sources of Vitamin C
What are: Guava; Tomatoes; Oranges; Grapes; Strawberries; Broccoli; Papaya; Lemons; Mango; Lychee; Black Currants