Emotional Self-Care
Name an emotional self-care activity.
Emotional self-care can be described as, "Caring for your emotional needs by identifying and nurturing your feelings, your conscious inner state, and your intellect."
Name a physical self-care activity.
Physical self-care includes how you're fueling your body, how much sleep you're getting, how much physical activity you are doing, and how well you're caring for your physical needs. Getting enough sleep, taking medication as prescribed, and managing your health are all part of good physical self-care.
True or False: Spirituality has different meanings and is often influenced by the ideologies one grew up with.
True. Spirituality is a personal practice. No matter what path is chosen, they all converge on the need for connection, purpose, and happiness.
What does relationship self-care look like to you?
Some examples of relationship self-care include: maintaining independence, having a group of your own friends, and pursuing a personal hobby.
Some examples include: Eating/drinking mindfully and chewing gum.
An activity that not only enhances feelings of happiness, but reduces stress, clarifies thoughts and feelings, and ultimately helps you understand yourself better.
Journaling
Journaling helps control symptoms of mood by helping individuals prioritize their problems, fears, and concerns. It can help us all gain control of our emotions and improve our mental health.
National Sleep Foundation guidelines advise that healthy adults need between ___ and ___ hours of sleep per night.
7-9 hours
True or False: By immersing yourself in nature, you're able to disconnect from the noise of every day life, connect with your senses, and be in solitude. It can also help with mindfulness.
True
Having your client also be your Mary Kay supplier is an example of what?
Dual relationships.
Name a way that you can ground yourself using your sense of touch.
Some examples may include: using a weighted or heated blanket, petting your dog or cat, and getting a massage.
Describe how laughter helps emotional health.
Laughter decreases stress hormones and triggers the release of endorphins, the body's natural feel-good chemicals. Endorphins promote an overall sense of well-being and can even temporarily relieve pain.
True or False: Multiples studies have shown that practicing yoga can decease the secretion of cortisol, the primary stress hormone.
True. Researchers found that regularly practicing yoga reduces cortisol levels, therefore reducing the negative side effects this hormone can create in the body.
Who am I? Where do I belong? When do I feel fulfilled? are examples of questions to understand what?
Your life purpose.
For some people, purpose is connected to vocation and doing meaningful, satisfying work. For others, purpose may lie in their responsibilities to their family or friends.
Stressful relationships can lead to what kinds of problems?
Insomnia, anxiety, depression, low self-esteem, panic attacks, weight loss/weight gain, and ulcers.
List (3) ways that you can ground yourself using your sense of smell.
Some examples may include: Lighting a candle, putting on lotion, making freshly brewed coffee, and buying fresh flowers.
Saying what you appreciate in yourself and others leading to better self-worth and relationships is called what?
Positive affirmations
Describe 3 physical self-care regimes for self-care before bed.
Night time routines for some individuals may include: reading, enjoying a cup of tea, following a guided meditation, progressive muscle relaxation, stretching.
Taking a walk while noticing your senses and breaths and just noticing thoughts that come up is called what?
Mindfulness walk
Relationships often require us to set boundaries. Explain how you would know that you set a healthy boundary.
Signs of Healthy Boundaries:
1. You can say "no" without guilt
2. You are saying "yes", because you want to, not out of obligations or to please others
3. You are treated as an equal
List (4) ways that you can self-sooth using your sense of hearing.
Some examples may include: listening to music, using a sound machine, calling a friend, and reciting positive affirmations.
This SNL character states in the mirror to himself-
"I am good enough, smart enough, and doggone it people like me."
Stuart Smalley
In this 2001 American Comedy film, Reese Witherspoon's character, Elle Woods, says, "Exercise gives you endorphins. Endorphins make you happy. Happy people just don't shoot their husbands, they just don't."
Legally Blonde
Name 5 ways that you can practice spiritual self-care.
Spiritual self-care activities nurture your spirit and allow you to think bigger than yourself. Spiritual self-care does not have to be religious, although for some, it is. Some examples of spiritual self-care activities include: meditation, yoga, going to a place of worship, being in nature, prayer, mindfulness.
Describe 5 work boundaries that you can set.
Not working overtime, leaving work at work, take vacation, don't work on your time off, etc.
Name a self-care activity that may help someone experiencing sensory overload.
Some examples may include: Listening to nature sounds, using a soft or low lighting, and using a weighted, soft, or heated blanket.