Good Things

Don't pull your hair out yet

100

Deep breathing

meditation

counting to 10

What are some self coping or stress reduction techniques?

200

they can hurt us 

can hurt others 

can cause more problems, etc

What could be effects of unhealthy coping skills?

300

nausea

lack of energy or depression

stomach bleeding

reduction of pain

What are possible side effects of pain medication?

400

What are three things which are better for you since last year?

?

500

In this 2001 American Comedy film, Reese Witherspoon's character, Elle Woods, says, "Exercise gives you endorphins. Endorphins make you happy. Happy people just don't shoot their husbands, they just don't."

What is Legally Blonde?

on the physical side

100

7-9 hours daily

What is the recommended time for sleep?

200

Yoga can help decrease this stress hormone

What is cortisol?

300

20 minutes of brisk walking or chair aerobic exercises can produce this feel-good substance

What are endorphins?

400

A sweet treat or fun adventure can produce this mood elevating substance

What is dopamine?

500

What are three ways you can stay active to keep your blood circulating from your head to your toes? 

some examples.

touch the floor and reach up

jog in place using your arms and legs - can do even as you sit in a chair.

What would the EAST say?

100

In these two frameworks, emotions are either related to the brain and are related to organ systems

What is the difference between Western medicine and East Asian medicine perspectives on emotions?

200

According to East Asian medicine, the liver is most strongly associated with this emotion.

What is ANGER?

300

According to East Asian Medicine, prolonged Grief causes an imbalance on these body parts

What are the lungs?

400

According to East Asian Medicine, continual fear may overburden these organs

What are the kidneys?

500

East Asian Medicine correlates emotional health through these 6 organ systems

What are the heart, lungs, liver, gallbladder, spleen and kidneys?

Is your glass half full or half empty?

100

I am capable

What is a positive affirmation?

200

No one loves me for sure

What is a negative affirmation?

300

substance abuse

stinkin' thinkin'

ignoring one's troubles

what are negative or counter-productive coping strategies?

400

Express gratitude

Exercise 

Focus on one thing at a time

Making new healthy connections/ friendships

Sense of humor

What are some positive or productive coping strategies?

500

puppies or children playing

a sunset

movies with happy endings

What are things that can make someone smile?

                   What makes you smile?

a breath of fresh air

100

1. Place one hand on your upper chest and one hand below your rib cage, allowing you to feel the movement of your diaphragm.
2. Slowly inhale through your nose, feeling your stomach pressing into your hand.
3. Keep your other hand as still as possible.
4. Exhale as you tighten your stomach muscles, keeping your upper hand completely still.

What is Diaphragmatic or belly breathing?

200

1. Relax your neck and shoulders.
2. Keeping your mouth closed, inhale slowly through your nose for 2 counts.
3. Pucker or purse your lips as though you were going to whistle.
4. Exhale slowly by blowing air through your pursed lips for a count of 4.
5. Repeat two more times

What is pursed lip breathing?

300

1. Choose a comfortable seated position.
2. Lift up your right hand toward your nose, pressing your first and middle fingers down toward your palm and leaving your other fingers extended.
3. After an exhale, use your right thumb to gently close your right nostril.
4. Inhale through your left nostril and then close your left nostril with your right pinky and ring fingers.
5. Release your thumb and exhale out through your right nostril.
6. Inhale through your right nostril and then close this nostril.
7. Release your fingers to open your left nostril and exhale through this side.
8. This is one cycle.
9. Continue this breathing pattern for up to 5 minutes.
10. Finish your session with an exhale on the left side.

What is alternate nostril breathing

400

This type of breathing helps to relieve shortness of breath by preventing air from getting trapped in your lungs and helping you to breathe in more fresh air. It may help you to feel more relaxed and centered.

To do this:

1. While standing or sitting, draw your elbows back slightly to allow your chest to expand.
2. Take a deep inhalation through your nose.
3. Retain your breath for a count of 5.
4. Slowly release your breath by exhaling through your nose.

What is deep breathing?

500

The unique sensation of this yoga breathing practice helps to create instant calm and is especially soothing around your forehead. Some people use it to relieve frustration, anxiety, and anger. 

To do this:

1. Choose a comfortable seated position.
2. Close your eyes and relax your face.
3. Place your first fingers on the tragus cartilage that partially covers your ear canal.
4. Inhale, and as you exhale gently press your fingers into the cartilage.
5. Keeping your mouth closed, make a loud humming sound.
6. Continue for as long as is comfortable.

What is humming bee breath?