Self-Care
Things you do to maintain good health and improve well-being
What is self-care?
True or False: There is a lot of overlap between various coping strategies (e.g., journaling, grounding)
True
True or False: Teens require the same amount of sleep as adults
False
**Teens require between 8-10 hours of sleep per night, in comparison to the average 7 hours of sleep adults need per night**
An overwhelming fear of social situations
What is social anxiety?
**Reminder: onset typically occurs during the teenage years**
A physical form of grounding that uses an ice cube
What is cold shock?
True or False: many self-care activities are things you already do as part of your normal routine
True
True or False: box breathing can only be done using counts of 4 for each breath
False
**At least four seconds per breath, but can be personalized based on what works for YOU! Some individuals use counts of 6**
What should you avoid at least 30 minutes before bed?
What are electronics?
**Blue light from electronics (e.g., tv or phone) signals daytime to the brain. This stops the release of melatonin, which is naturally released before bedtime**
Skills that can improve confidence, relationships, friendships, and lead to higher engagement in education, work and recreational activities
What are social skills?
A guided meditation that progressively relaxes each part of your body, one by one
What is progressive muscle relaxation?
**Short version: tense and release**
Eating healthy foods, exercising, having good hygiene, and getting enough sleep
What are examples of physical self-care?
False
**This describes sympathy; empathy is the ability to understand and share the feelings of another**
A phone app that can be used to reduce mindless scrolling
What is Forest, ScreenZen, or OneSec?
Feeling self-conscious or a fear of being judged or criticized, experiencing low self-esteem, or a fear that others will notice that you look anxious
What are psychological symptoms of social anxiety?
A form of soothing grounding that uses positive statements
What are positive affirmations or coping statements?
Name the 5 types or categories of self-care
What is physical, psychological/emotional, social, spiritual, and professional self-care?
True or False: challenging negative thoughts can increase anxiety
False
A consistent schedule of sleep; when you go to bed and wake up each day
What is a sleep routine?
Sharing, empathy, and body language
What are types of communication skills?
A form of mental grounding that involves visualization
What is visualizing a safe space?
What is "run the dishwasher twice"?
**Reminder: not having "enough time" in the day is not an excuse to not engage in self-care; we can always find ways to implement self-care into our daily routines or identify the things we already do that make us feel good (e.g., taking a long shower or bath)**
True or False: Journaling is typically used to focus on the negative aspects of your day or life
False
**Journaling can be used to track feelings/emotions, negative or positive thoughts, and areas of gratitude**
Name an activity that can you do before bedtime to increase relaxation
What is a quiet activity?
**Bonus: can you name a few quiet activities??**
Nonverbal cues that are used to communicate your feelings and interactions
What is body language?
Name the 3 types or categories of grounding techniques
What is mental, physical, or soothing grounding?