Exercise
True or False: You have to go to a gym for exercise to count
What is False
Why? Walking, stretching, dancing, and even cleaning counts as moderate exercise. The only goal is movement!
True or False: What you eat can affect your mood.
What is True?
Why? Your brain needs nutrients to function. Poor nutrition can increase fatigue and irritability.
Sunlight helps your body produce what mood-related vitamin?
What is Vitamin D?
Why? Vitamin D plays a role in mood regulation and low levels are linked to depression.
Name one thing you’re grateful for today!
What is any statement that shows gratitude?
How many hours of sleep do most adults need?
What is 7–9 hours?
Why? Adequate sleep supports emotional regulation and cognitive function.
What "feel good" brain chemical is increased with exercise?
What are Endorphins?
Why? Endorphins reduce pain and naturally improve mood. That's why people often feel better after moving their bodies.
Skipping meals can cause what mood symptoms?
What is irritability, low energy, poor focus.
Why? Low blood sugar affects mood regulation and concentration.
Name one benefit of spending time outside.
What is reduced stress, improved mood, fresh air, etc.
Why? Nature exposure lowers stress hormones and promotes relaxation.
Practicing gratitude regularly can improve what?
What is mood and resilience?
Why? It strengthens neural pathways linked to positive emotions.
True or False: Looking at your phone before bed can affect sleep quality negatively.
What is true?
Why? Blue light suppresses melatonin, making it harder to fall asleep.
How many minutes of moderate exercise per week are recommended for adults?
What is 150 minutes a week?
Why? It's recommended adults have 30 minutes of moderate activity 5 times a week. This regular exercise improves mood, reduces anxiety, and lowers depression symptoms.
Name one food that supports brain health.
What are fish, nuts, berries, leafy greens, etc.
Why? These foods contain nutrients like omega-3s that support brain function.
True or False: Being in nature can lower heart rate and blood pressure.
What is true?
Why? Natural environments help activate the relaxation response.
True or False: Your brain can be trained to focus more on positives.
What is true?
Why? The brain has neuroplasticity, meaning it can form new thinking patterns.
Going to bed at the same time each night helps regulate what?
What is your circadian rhythm (body clock).
Why? A consistent schedule improves sleep quality and mood stability.
Name one quick 5-minute movement you could do today.
What is walking, stretching, dancing, jumping jacks, etc.
Why? Even short bursts of movement can calm the nervous system and reset stress levels.
What does drinking enough water improve?
What is energy, mood, and focus
Why? Even mild dehydration can cause fatigue, headaches, and difficulty concentrating.
Name one simple outdoor activity you could try this week.
What is Walking, sitting in the sun, gardening, park visit, etc.
Name one way to practice gratitude daily.
What is Journaling, saying 3 good things, gratitude jar, etc.
Why? Repetition builds healthy thought habits over time.
Name one bedtime habit that improves sleep.
What is no screens, dim lights, relaxing routine, etc.
How does exercise help reduce anxiety?
What is it lowers stress hormones and burns off adrenaline.
Why? Exercise reduces cortisol and uses up the extra adrenaline from the fight-or-flight response.
Why can too much caffeine increase anxiety?
What is it stimulates the nervous system?
Why?
Caffeine raises heart rate and can mimic anxiety symptoms like jitteriness and restlessness.
How many minutes outside can begin improving mood?
What is about 10-20 minutes?
Why? Even short periods outside can improve mental clarity and lower stress.
Why does focusing on positive moments help mental health?
What is it builds resilience and reduces negative thinking patterns?
Why? It doesn’t ignore problems, it balances and builds new perspective.
Why are daily routines helpful for mental health?
What is they provide structure and reduce stress?
Why? Predictability lowers anxiety and improves stability.