Hygiene
What should you do if you're having trouble keeping up with your personal hygiene?
Talk to your therapist, Dr. K, or Laurie. Our mental and physical health depend on each other and sometimes we need extra help.
How many hours of sleep per night do teens need?
8 to 10 hours
Does food influence mental health?
Yes! The main brain chemical for mental health (Serotonin) is made in your gut
What are examples of physical exercise you could try?
Traditional ways: Biking, walking, running, lifting weights, yoga, sports, etc.
Other ways: Gardening, washing your car, etc.
What is self-care?
Taking care of yourself by taking time to do things you enjoy, eating regular meals, sleeping, caring for personal hygiene, and anything else that maintains good health and well-being.
How often should you brush and floss your teeth?
Brush 2x/day
Floss 1x/day
What are examples of healthy sleep habits?
- consistent sleep and wake times
- bedroom is quiet, dark, cool, and relaxing
- no electronics 30 min before bed
- limit caffeine to the morning
- physical exercise
- sunlight in the morning
What vitamins can help my mental health?
Vitamin D, Omega 3s, B Vitamins, Magnesium, etc.
**Dr. K and Laurie prescribe supplements if they are helpful for you
What mental health problems can exercise help with?
-Reduce depression, anxiety, and negative mood
- Improve self-esteem and brain function
- Take your mind off worries
- Healthy coping
List new examples of physical self-care
- get outside
- cook a yummy, nutritious meal
- dance around
- meditate/mindfulness
- clean your room
Why is it important to maintain personal hygiene?
- protect against illnesses (i.e., acne, itchy skin, colds, tooth decay, bad breath)
- protect against trouble making friends, bullying, and low self-esteem
How long should you nap for?
20-30 minutes
What is intuitive eating?
Healthy attitude towards food, eating when you're hungry and stopping when you're full. Not restricting yourself.
What are some strategies you can use to get yourself to exercise?
1) Plan to exercise with a friend to hold each other accountable
2) Set a regular alarm to remind yourself to exercise daily
3) Get into a routine by exercising at the same time every day. Attaching exercise to a part of your day such as walking every evening right after dinner.
4) Coaching yourself to get comfortable in the uncomfortable
5) Set up a reward system
How often should you replace your toothbrush?
Every 3-4 months or more if you're sick
What is body odor (BO) and how do we prevent it?
- stinky smell our bodies give off from sweat/daily living
- shower at least every other day for teens
- deodorant with antiperspirants every morning and as needed throughout the day
- change your clothes often (exercise/hot day, pjs, clothes for day)
Do you need more sleep as a 10-year-old or a teen?
As a teen! You may be older but you're going through major brain and body development and need more sleep.
What foods contain the building blocks for dopamine?
Dark berries
T or F
You need to walk 10,000 steps per day in order to be healthy
False, the walking goal is 7,000 steps per day
What do you want to improve about your self-care? What committed actions will you take to work towards your goal?
everyone's answer is different :)
How do we take care of our skin?
- wash 2x/day (morning and night)
- follow with a moisturizer
- wash hands before touching face to prevent spread of germs
- if you struggle with acne, talk to your doctor
T or F
My bed is a place for watching T.V., playing video games, using my phone, doing homework, and eating in addition to sleeping.
False. Your body will associate homework or other activities with your bed and you will feel more anxious and unable to sleep.
What foods contain the precursor to serotonin (tryptophan)?
sunflower seeds, pumpkin seeds, edamame, tofu, fish, and turkey
How often and how long do you need to exercise for it to be beneficial for your body and mind?
As little as walking 30 minutes, 3 times per week
10 minutes of heart-pumping activity helps your brain
How does practicing self-care relate to your values?
everyone's answers are different :)