Coping Skills
What is the definition of a coping skill?
Anything you do to manage stress or difficult emotions.
What does it mean to be "med compliant" or have good medication adherence?
Taking your medications as prescribed (the right med, the right amount, the right time, and taking precautions).
Does your diet affect your mental health? Y or N
Yes
What is the tallest mammal in the world?
Giraffe
What are 3 tips to fall asleep?
Reading, showering, bubble bath, aromatherapy, white noise, relaxing, blankets, darkness, cleanliness, night light, routine, music, meds, meditation, prayer, exercise during the day, etc.
What is one reason that stress management is important for your physical health?
Chronic stress increases the risk of high bloop pressure, digestion problems, headaches, muscle tension/pain, heart disease, heart attacks or strokes.
What are 2 positive effects of being med compliant?
Improved sleep, appetite, socialization, concentration, mood, leisure participation, improved body health, decrease in risk of hospitalization.
What are five major food groups?
Fruits, vegetables, grains, proteins, and dairy (oils and fats can also count).
How many degrees are in a circle?
360
3 ways to create an optimal sleeping environment (how can you make your sleepy space the best?)
Darkness/shades, temperature (cool is usually best), white noise or soft music, smells, clean sheets, blankets/pillows, comfort items.
What are 3 effects of stress on your mood/behaviors?
Social isolation, social withdrawal, anxiety, mood swings, irritability, anger, changes in memory/concentration, substance use, depression, racing thoughts, lowered interest.
What are 3 negative effects of not being med compliant?
increased anxiety/depression/anger, poor/decreased sleep, increased risk of hospitalization, increased isolation, bad appetite, blood pressure changes, blood sugar changes, etc.
What are 3 signs of low blood sugar? Hint: anyone can experience this from lack of food or intense exercise without eating.
Weakness, shakiness, fatigue, headache, hunger, grumpy, dizziness, pale skin, lack of concentration, anxiety, nausea, fast heartbeat
What is Thomas Edison's most famous invention?
The lightbulb
What is the definition of the term "sleep hygiene"?
Your behaviors and the physical environment around you that help you get the best sleep.
What are 5 positive types of coping skills?
Music, weighted blanket, calling a friend/family member, talking to my therapist, taking meds, exercise, singing, playing with a pet, cleaning, staying busy, a healthy snack, taking a shower, hobbies, journaling, go outside, etc.
What are 4 med management strategies to stay on task?
Using a cute pill box, keep a list, pair meds with a routine, set an alarm, ask for support help, review meds with the doctor/clinical staff, store meds safely, keep a calendar for refills.
Water! (we are 60% water!). Avoid caffeine and alcohol. (can increase anxiety and panic attacks as well as impact sleep and physical health).
What are some of the new "7 manmade wonders of the world"? Hint: think travel destinations!
Great wall of China, Chichen Itza, Petra, Machu Picchu, Colosseum, Taj Mahal, Christ the Redeemer Statue
Name 3 bad effects of poor sleep.
Fatigue, low energy, bad concentration, grumpy, anxiety, depression, heart disease, high BP, weight gain, stroke, poor memory, fog brain, risky decision making, increased risk for injury/accidents.
Sometimes we use our senses, like touch, taste, and smell to calm ourselves down. We have kind of a 6th sense called proprioception. What is your sense of proprioception?
Awareness of where your body is in space (your position and movement). Ex: Close your eyes and hold out your arms in front of you and then above yourself. Can you tell your arms are over your head? (yes) Could you see them? (no) Your mind just knows because of sensors in our joints. This gives us a calming effect.
What are 5 questions you ask your doctor when starting a new medication?
What is this specifically for? How will it help? Any side effects? How long until it works? When should I take it? Are there any no no's or precautions I should take? How do I store it? What do I do if I miss a dose? What should I do if I forget? Do I take this on an empty tummy or with a meal? What is the dose?
What diet has been shown to decrease rates of depression?
Mediterranean diet. It uses a lot of veggies, fruits, whole grains, beans, and nuts. Seafood is a main source of protein and olive oil is a healthy fat.
When was the company Apple founded?
The 1970s (1976)
Why is it important to get sunlight exposure during the day, in order to sleep better at night? Hint: Think of a circle.
It helps to reset your circadian rhythm, aka your internal clock. The internal clock regulates when your body is alert and sleepy. Sunlight tells your body when it's time to be awake and when it's nini time.