Mental Health
Give an example of something that is good for your mental health?
Eating healthy
Using healthy coping skills (deep breathing, exercise, creative art projects, taking time and space, etc)
Getting exercise
True or False - Stress is normal but too much stress increases the risk for health problems like depression or anxiety
True
What is the definition of a healthy coping skill?
Something safe that helps you to feel good
How many hours of sleep should a teen aim to get every night?
8-10 Hours
Why is eating a full bag of Taki’s (or other delicious junk foods) every day bad for you?
They increase the amount of acid in your stomach and can lead to stomach pains and gastritis or if its sugary it can increase your blood sugar to a high level and effect your mood.
Can you tell that someone has a mental illness just by looking at them?
No!
Name 1 example of something that can cause someone to feel stressed
There are many life circumstances that can cause stress such as: being bullied, not doing well in school, experiencing the loss of someone, family problems, moving away, a break up, an argument with a loved one or friend, etc
Name two adults at a school you could reach out to for help if you are struggling with your emotions.
Counselors, teachers, school support staff
Why is it bad to use electronics like a phone, computer, or tablet an hour before bed?
Devices with backlit screens communicate to the brain to stay alert and awake for longer than if you had not used any screens. It disrupts the neurochemicals in our brain that help us fall asleep.
What is an example of a healthy snack?
How many hours of exercise should a teen get in a day?
1 hour per day
How do people know they are stressed? Give 1 example of how a person might feel stress in their body
Accelerated heart beat; shortness of breath; sweating; shaking; headaches; chest pain; irritability; difficult sleeping & concentrating…
What are 4 examples of healthy coping skills?
Listening to music, taking deep breaths, splashing cold water on your face, going for a walk, squeezing a stress ball, watching Netflix, seeing something funny on youtube, playing with a pet, texting a friend…
Why do teens need more sleep than adults?
Their brains are still developing up until the age of 25
How much water should a teen be drinking in a day?
Studies show about 50 ounces
Suggestion: your weight divided by 2 = how many ounces you should be drinking a day to stay hydrated
Why is exercise good for our mental health?
It helps improve our mood because when the heart rate increases the body releases endorphins which are natural chemicals that make us feel good
True or False - panic attacks can be controlled
True - With the help of therapy and learning healthy coping skills panic attacks can be controlled and avoided
What is the definition of an unhealthy coping skill and an example of one that should be avoided?
This is something that helps you feel good in the moment but leaves people feeling worse later on and is potentially dangerous such as using drugs or alcohol or self-harm
What are two healthy ways to wind down for bed and get a restful sleep?
Take a hot shower, read a book, drink non-caffeinated tea, listen to calming music, meditate, journal…
If you do not eat enough food what happens?
Your blood sugar drops.
You might get "hangry" and have a harder time managing your emotions
Eating healthy meals gives you the vitamins and minerals needed to promote healthy brain and body functioning and helps you to better manage stress
How does someone learn how to regularly practice a healthy coping skill when they are distressed and upset such as "taking deep breaths, using the 5 senses grounding skill, etc"?
Practice the skill regularly (as in daily, even when you're not distressed and don't feel like it) Practicing helps your body and brain remember how to use certain coping skills for when you are distressed and upset.
What 4 factors contribute to someone’s being able to manage stress?
Nutrition, exercise, sleep, and coping skills
Where do you want the air to go in your body when taking a deep breath? How many deep breaths should be taken to help you calm down?
Your stomach and/or chest area
At least 3 or more deep breaths
How does not getting enough sleep impact your mental health?
You may have difficulty concentrating, be more tired, be more emotionally unstable/moody, and lack energy
What is the recommended max amount of caffeine (coffee, soda, pop, tea, energy drinks) a teen can have daily?
100 mg daily.
Your average 12 ounce pop contains 30-50 mg of caffeine.
Your average energy drink contains 80-225 mg of caffeine
Your average 8 ounce cup of coffee contains 60-100 mg of caffeine (depending on brew strength)
Your average cup of black or green tea is 30-70 mg per 8 oz cup (depends on the tea type)