Sleep Hygiene
Name one healthy alternative to screen use before bed.
Reading, journaling, stretching, deep breathing, calming music, etc.
Give an example of an “I-statement”.
Example: “I feel overwhelmed when plans change suddenly.”
Name one strategy to maintain wellness after discharge.
Examples: follow-up appointments, healthy routine, support group, coping skills, spending time with loved ones, med adherence, etc.
Grounding techniques help you focus on which of the following: the past, future, or present?
What is the present?
What is the largest ocean on earth?
The Pacific Ocean
This stimulant found in coffee, soda, and energy drinks can disrupt sleep.
What is caffeine?
This skill helps you understand how someone else might be feeling.
What is empathy?
Poor sleep can negatively affect this the next day. (Give three examples)
What is mood, concentration, or energy?
Name one grounding technique that can be used while lying in bed.
5-4-3-2-1 technique, progressive muscle relaxation, counting breaths, box breathing, counting sheep, etc.
This is the fastest land animal.
What is a cheetah?
This hormone increases in the dark and helps your body feel sleepy.
What is melatonin?
Saying “no” to protect your time or energy is an example of this.
What is setting a boundary?
Regular physical activity can improve this brain chemical linked to happiness.
What is serotonin (or endorphins) or dopamine
True or false: eating intense, sour candy interrupts anxiety or panic attacks by forcing the brain to focus on immediate, intense sensory input rather than anxious thoughts.
True
Worrying in bed can activate this stress response system.
What is fight-or-flight?
Name one way to rebuild trust after conflict.
Examples: apology, consistency, accountability, changed behavior.
Name one difference between distraction and avoidance.
Distraction is temporary and intentional; avoidance ignores the problem long-term.
Name this strategy: a physical action that involves clenching and then releasing muscle groups to reduce anxiety.
Progressive muscle relaxation
Mount Everest is located on the border of these two countries.
What are Nepal and China?
Going to bed and waking up at the same time daily helps regulate this internal clock.
What is the circadian rhythm?
Name one reason a person might misinterpret social cues.
Examples: anxiety, trauma history, neurodivergence, cultural differences, paranoia, etc.
Skipping meals can lead to low blood sugar, which may increase this.
What is irritability or fatigue?
Slow breathing helps activate this calming part of the nervous system.
What is the parasympathetic (rest-and-digest) system?
This gas makes up about 78% of Earth’s atmosphere.
What is nitrogen?