Homeroom
What orbits the earth once every 90 minutes?
The Earth
Screen time is unhelpful for sleep because it stops the release of what hormone needed for sleep?
Melatonin
What is a BDA?
Before
During
After
What are the short-term and long-term consequences of avoidance?
Short-term: avoidance immediately makes us feel better
Long-term: avoidance actually maintains intense uncomfortable emotions in the long run
What is a mantra and how can it be helpful?
A mantra is any word or phrase that you may repeat as part of a meditation to help ground and anchor yourself.
'I am capable, this moment will pass, I can tolerate the discomfort.'
What aquatic animal has blue blook and 3 hearts
An Octopus
A good bedtime routine includes what type of activities in order to assist with falling asleep?
Relaxation
Winding down activities
Non-stimulating activities
What skill(s) combat negative thinking/thinking traps?
detective questioning or detective thinking
What is an emotion twister?
When an emotion is intense, the individual parts of that emotion (i.e. thoughts, physical sensations and behaviors) may quickly build on one another and start to blur together.
Name three steps you took to improve your wellness while in IAP.
- be kinder to yourself - exercise regularly
- take up a new hobby/skill - be creative
- have some fun/help others - relax
- eat healthily - accept that "it is what it is"
- connect with others - beware of drugs/alcohol
- see the bigger picture - balance sleep
What colour were oranges originally?
Green
Routine and Structure: You’ve been learning that having a routine is key to help with managing your days, and will be just as important after IAP. Our bodies have a natural body clock (circadian rhythm) that works better when we sleep, wake up, eat, and engage in certain daily activities at _______ times.
the same / consistent
What are three parts to an emotion?
thoughts, physical sensations and behaviours
What are the steps (3) you should take when practicing Present Moment Awareness?
1. Notice it
2. Say something about it/label the detail of your experience
3. Experience it - use all of your senses to fully experience the moment without distraction
How can a glitter jar be helpful during difficult moments?
- can be utilized as a grounding sensory tool
- can be utilized for mindfulness practices
What days produce the highest work productivity?
Tuesday and Wednesday
Using agendas, course outlines, wall calendars, and scheduling apps on your phone are good ___________ tools to help keep you on track with your school work.
Organizational
What is opposite action?
Noticing what the emotion wants you to do and acting in a different or opposite way.
Problem Solving Skills - Put these steps in order.
1. pick a solution
2. define the problem
3. identify some solutions
4. evaluate
5. list the good and bad things about each solution
2. define the problem
3. identify some solutions
5. list the good and bad things about each solution
1. pick a solution
4. evaluate
Name 3 ways you can engage in relaxation (from Relax and Unwind Group).
- Breathing Meditation
- PMR
- Body Scan
- Mindfulness
- Visualization
- Yoga/Tai Chi
- Rhythmic Exercise
What do you call a cheese's worst enemy?
Their arch nemeswiss
When a task seems overwhelming, it can be helpful to break large tasks into ______________ ones to make them more manageable and achievable.
smaller steps
What are SMART goals?
S - Specific
M - Measurable
A - Attainable
R - Relevant
T - Timely
What is habituation?
Purposely allowing an intense emotional response to occur when facing an upsetting situation without avoiding or engaging in an emotional behaviour, resulting in the response becoming less intense over time.
What are some examples of exposures you have completed while in IAP?
• Approaching a situation where you experience an uncomfortable emotion such as fear, anxiety, sadness, and anger
• You will be putting all of the skills you learned to use as you begin to experience and tolerate situations that you have been avoiding
• Habituation – purposely allowing an intense emotional response to occur such as anxiety, fear, or anger, when facing an upsetting situation, without avoiding or engaging in an emotional behaviour, resulting in the response becoming less intense over time
• No matter how intense your uncomfortable emotions are, with practice, you will learn to tolerate those emotions
ex. attending IAP, answering questions in class/asking for help, giving presentations, eating in front of others, playing games, meeting new people, etc.