Sleep 😴
How much sleep does a person need?
It varies among people but generally...
Children ages 6-12 years: 9-12 hours
Teenagers ages 13-18 years: 8-10 hours
Adults ages 18-50: 7-9 hours
When would you call/text 9-8-8?
The primary reason is to prevent suicide. If you are having a hard time and need to talk to someone you can contact them as well. They don't turn people away. 24/7 phone and text support.
Move it Move it
Body movements to adjust mood. Muscle flex and relax, jumping jacks, stretching.
Physical health and positive mental health are not connected.
Myth - There is no health without mental health. Both are important to an individual’s overall health. There are significant links between sleep, exercise, nutrition and positive mental health.
Physical Effects of not enough sleep?
Overactive or lethargic. Fatigue. Increased headaches, stomach aches. Longer reaction time. Impaired balance and agility. Increased injuries in children who sleep < 10 hrs. Changes in immune function. Changes in hormone activity.
Alex Community Health Bus. Visits high schools and sites in the community to work with individuals in need of medical check ups, community referrals, addictions and mental health support.
Box Breathing
4 second in, 4 second hold, 4 second out
Having a mental illness means that you cannot have positive mental health
Myth - Enhancing positive mental health is possible for everyone, even those with a mental illness.
Mood effects of poor sleep?
Increased Impulsivity. Uncooperative. Depressive symptoms. Increased risk-taking. Anger. Feeling particularly emotional.
Tell us about the Youth Employment Centre
Free employment support for youth 15 to 24. Hiring events, connection to employers, workshops, training, resume and interview supports. In person services Hours: Monday - Friday, 9:00 a.m. - 4:00 p.m. Location: Alberta Trade Centre, 2nd Floor, 315 10 Ave S.E. youthemploymentcentre.ca or call (403) 268-2490
5, 4, 3, 2, 1
5 things you can see, 4 things you can hear, 3 things you can touch, 2 things you can smell, 1 thing you can taste
Positive mental health is influenced by factors such as early life experiences, family, community and society.
Fact - Mental health is not solely influenced by personal factors or genetics, there are many factors that can impact an individual's mental health.
Cognitive effects of insufficient sleep?
Decreased abilities in - Memory. Attention. Decision making. Creative problem solving. Abstract thinking. Verbal fluency.
ConnecTeen - Text - 587-333-2724 or Call 403-264-8336
Distress Centre - Text or Call - 403-266-HELP (403-266-4357)
Kid Help Phone - Call - 1-800-668-6868) Text - 686868 text CONNECT to start the conversation.
Categories
Name as many as you can think of in a minute for certain category. Celebrities, Car brands, clothing brands, favorite songs, favorite foods, etc.
Positive mental health can be measured.
Fact - keep track of how you feel in the week, how many happy days have you had, do you have a strong tie to a community or on line group.
Strategies to use for a restful sleep?
Restrict stimulants before bed, restrict alcohol and eating close to bedtime, avoid "blue light" one hour before bedtime, create a wind-down ritual, maintain consistent sleeping hours, exercise during the day, set up your bedroom for sleep, limit daytime naps, limit activities in the bed, don't force sleep.
What are some apps you can use to support your mental wellbeing?
Find a free app and download it to your phone.
Breathingroom - meditations.
Smiling Mind - online toolkit to help set goals, habits and make a routine.
Clear Fear - CBT for anxiety.
Self Talk
Write down an affirmation and say it to yourself everyday for the next week.
Mental illness will never affect me.
Myth - All of us will be affected by mental illnesses. As many as 1 in 5 Canadians will experience a mental health problem/illness in a year. If not you, it’s very likely that a family member, friend, or co-worker will experience challenges.