Physical Self Care
Teenagers need about ____ hours of sleep each night to function to keep a strong immune system, manage stress, and strengthen their ability to focus.
What is 8-9 hours?
A person wanting to decrease stress and calm their mind, while managing effective emotional self care can do either of these two activities on a regular basis.
What are breathing deeply and Meditation or mindfulness?
Give one example of how to help a friend who is stressed.
What is listen, find a trusted adult, help them find a solution, provide empathy?
time with family and friends
What is socializing/social time?
Name a non-screen related stress relieving activity that someone can do to during breaktime or after school to give their mind and body a break
What is:
Go for a walk or walk the dog,
Do a physical activity (ride bike, exercise, kick/shoot the ball around)
Do play a family/friend activity (board game, cook/bake, talk to a family member,
Do something to be active or lift your spirits play music, dance, write a story/poem/song...
Name one consequence of not getting enough sleep.
What is its harder for you to learn, listen, concentrate and solve problems. Leads to cranky, aggressive, or inappropriate behavior such as yelling at others or being impatient?
When our brain feels stress or anxiety or unsafe the nervous system is activated and we may react by doing one of these three responses.
What is Fight, Flight, or Freeze?
Name one positive activity that you can do with a friend for good self-care
What is play a game, go for a walk, laugh, watch a funny movie online together, listen to music together, zoom dance party, go shoot baskets, kick the ball around, ride bikes …?
a network of people who provide an individual with something practical or emotional.
What is a support system?
After sitting online in class for a long time, 3 things I can do to destress
What is chair yoga, deep breathing, mindfulness, get up and walk around, Fidgets, stress balls?
Name one way to get better sleep.
What is eat healthy, exercise, create a habit, do mindfulness, muscle relaxation, turn off your phone, turn off electronic devices 1-2 hours before bedtime?
A state of active, open attention on the present (thoughts, feelings, body sensations, things going on around us)
What is mindfulness?
True or False: Self care is something that you only do when you are stressed out
What is false?
Recognition and enjoyment of the good qualities of someone or something. Gratitude.
What is appreciation?
One thing that students do that make class lessons take longer, frustrate teachers, and make it more difficult to do more fun and engaging activities in class
What is talk on phone, play video games, have their cameras off, talking to someone else in the room?
How much exercise does a teen need a day?
What is about 60 minutes per day
Describe how someone does Progressive Muscle Relaxation
Start at your toes, take a deep breath in and tighten the muscles in your feet as you hold your breath to a count of 5, relax your muscles as you slowly exhale, repeat this for all the big muscles in your body, all the way up to your face, then tighten all of them at once for the final one.
One thing you can do during Covid to connect with others
What is send them a random video to make them laugh, ask for help on an assignment, ask if they want to study together, compliment someone, thank someone for something they did to help you, exercise buddy, take turns making cookies for one another... ?
1. You can name an important person in your friend’s life and identify a positive quality that the person has.
2. You and your friend are playful with each other.
3. You think your friend has good ideas.
4. You’d like to become more like your friend, at least in some ways.
5. Even when you disagree, you can acknowledge your friend makes sensible points.
6. You think about each other when you’re not physically together.
7. You see your friend as trustworthy.
What are signs of a healthy relationship?
Students who are having a difficult time remembering what homework is assigned in classes could try this to help remember...
What is Write down the homework on a To Do sheet during or right after class or put it in your calendar ?
What are examples of stress?
What is the name of the system that regulates our fear response?
What is the Nervous System?
Name 2 trusted adults that are helpful when you are feeling overwhelmed.
What are parent, teacher, counselor, principal, coach, grand parent, church leader, aunty/uncle, security …?
the act of conveying intended meaning to another person in a way that he/she is most likely to listen to and understand what you are saying
What is effective communication?
When staring at a computer screen for long periods of time, the 20-20-20 rule helps relieve fatigue. What is the 20-20-20 rule?
What is every 20 minutes look at something 20 feet (7 meters) away for 20 seconds and blink often to keep eyes moist?