Social Health
True or false
Having strong friendships/ relationships can improve your mental health?
True
This is the practice of taking time to reflect on your thoughts and actions, leading to better self-awareness and personal growth
Self-reflection/Journalling
How many hours of sleep are recommended per night for adolescents?
8-10 hrs
✅ Brain Development – Helps with memory, learning, and decision-making.
✅ Emotional Regulation – Lack of sleep can lead to mood swings, anxiety, and irritability.
✅ Physical Health – Supports immune function, growth, and metabolism.
✅ Better Academic Performance – Sleep helps with focus and problem-solving.
Name one way to set healthy boundaries in a relationship.
✅clear communication and being assertive
✅self-awareness- knowing your own needs and limits in different situations
✅clear identified expectations
✅address boundary violations early
This activity is proven to reduce stress, improve mood, and increase focus, and can be done with simple breathing exercises
Meditation or mindfulness (Mindfulness involves focusing on the present moment and can improve mental clarity and reduce anxiety).
Which natural hormone is released in the evening to promote sleep?
Melatonin
What is Melatonin?
A strong social quality that is based on mutual understanding and respect, and is essential for building meaningful relationships with others
Trust
How does prioritizing your own well-being positively impact your relationships with others?
Prioritizing yourself can help:
✅ Improve communication: Taking care of yourself allows you to be more patient, understanding, and empathetic towards other individuals. When you feel good about yourself, you have a higher likelihood of being more positive and supportive.
✅Improved boundaries: By clearly communicating your own needs and limits, you can limit burnout, have time to focus on what matters to you, and be more present in the interactions with others.
✅Higher Self-Esteem: When you prioritize your own well-being can boost your self-esteem and confidence. This can lead to the ability to form more genuine connections as you are more comfortable with yourself.
"You can not take care of others if you are not taking care of yourself"
Give 3 examples of how a person might feel or act when they don't get enough sleep?
Poor memory,
Poor focus and concentration
Easily frustrated/irritable
Weakened immune system
Feeling tired and having low energy
Less creativity
Poor decision making
Anxiety/depression
Participating in volunteer activities or connecting with others in a community fosters this essential aspect of social health, which benefits both the individual and society.
Community Engagement/ Involvement
(Social relationships are important for companionship, emotional support and belonging. Engaging with diverse groups within a community can provide opportunities to learn from others, broaden perspectives, and enhance cultural awareness)
The idea of trying everyday to focus on the good things in your life and be thankful for all that you have.
Practicing gratitude.
Name 2 things your brain does when you sleep?
✅Stores memories, the brains stores information from the day and gets rid of waste.
✅Tissue and cell growth and repair, brain reorganizes and recharges itself.
✅ The part of the brain responsible for regulating our emotions is active when we sleep.
What are 2 challenges people face when trying to communicate with others? How can you overcome these challenges?
❌ Technology: While technology can help us stay connected, it can also limit our face-to-face interactions and make communication less clear. As well, it prevents the development of social skills and can be isolating.✅ To overcome this, work on balancing digital communication with in-person engagement, join clubs/participate in sports, and use video calls as an alternative.
❌Stress, Anxiety, or Lack of Confidence:✅ To overcome this, replace self-criticism with positive self-talk, visualize yourself communicating confidently, use relaxation techniques (deep breathing), and be kind to yourself.
❌ Different Opinions: ✅To overcome this, be open to other people's ideas (put yourself in their shoes)
❌ Strong Emotions (anger, frustration, or sadness): ✅To overcome this, reflect on your own emotions, use calming techniques (deep breathing), step away from the situation, avoid blaming others.
What's the difference between stress and anxiety?
Stress is a response to an external event and is typically temporary. (ex. deadlines or school pressure, and tend to subside once the stressor is removed)
Anxiety is a prolonged feeling of worry or fear that can persist even without a specific trigger and might affect day-to-day life.
(Self-care becomes more effective when you know whether you're managing temporary stress or ongoing anxiety, allowing you to use the right strategies.)
Stress: Knowing this, you can take action to address or eliminate the source of stress, like organizing tasks or taking breaks.
Anxiety: Might need different approaches, such as relaxation techniques, mindfulness, or even professional support if it becomes chronic.
Name 2 factors that may impact your falling asleep and staying asleep?
❌ Late-Night Screen Time – Blue light suppresses melatonin, delaying sleep.✅ Turn off devices 1 hr. before bed.
❌ Irregular Sleep Schedules – Staying up late and sleeping in on weekends disrupts circadian rhythm. ✅Keeping a consistent bedtime will mitigate this.
❌ Caffeine Consumption – Energy drinks, soda, and coffee can keep the brain wired.✅ Avoid caffeine-containing drinks after 3 pm.
❌ Academic & Social Stress – Homework, extracurriculars, and social life can delay bedtime. ✅Completing assignments on time, finding a balance with extracurriculars, and resting are important.
❌ Room Temperature and light- If the temperature is too warm, this can impact sleep quality.✅ Keep the room dark and cool.