Balance
Name 3 different types of activities you need to make time for daily.
Brain-stimulation
Rest
Socialization
Nutrition
About how many hours of sleep do you need each night?
It's different for everyone, but 7-9 hours is the typical range.
Name 3 free ways to get exercise.
Walk in the park
Dance / Zumba party
Youtube videos
Yoga / Tai Chi
How often should we eat to avoid "starvation mode":
every hour
every 2 hours
every 5 hours
Every 2 hours!
When someone starts a new medication, his or her mouth may get dry. What are 3 ways to relieve dry mouth?
Gum
Drink water
Name 3 priority activities you need to do daily to maintain health & wellness.
Take medication
Get enough sleep
Hydrate
Exercise
Eat well
Name 3 tricks to help you get to sleep.
Progressive Muscle Relaxation
Meditation
Reading
Name 3 supports to help keep up with an exercise plan.
Friends / family
Apps on phone
YMCA / gym
REACH practitioner / other PF support
How does sleep affect your eating habits?
Anyone else eat when they're tired?
Make poor choices?
Keeping track of your medication can be difficult, especially when you may take more than one. List 3 ways you can help avoid running out of your medications.
Use phone calendar / alarm
Write it down
Use an app
Get support
Name 3 signs you're out of balance (missing health-maintaining activities).
Irritability
Lack of patience
Eating "comfort foods"
Change in sleep pattern
Name 3 tricks to help stay asleep or get back to sleep.
Deep breathing
Progressive Muscle Relaxation
meditation
What is aerobic exercise?
When you get your heartrate up and begin breathing hard.
Besides dairy products, name 2 foods that are rich in calcium.
Leafy green vegetables (lettuce, broccoli spinach)
Okra
Sardines
Eggs
Name 3 ways to help remember to take your medication.
Lump it with something you already do (a meal)
Leave the medication in a prominent spot
Use supports
Name 3 things that you can do for fun that are free.
go to a park
go to farmer's markets / local events
dance and sing to music
phone a friend
Name 3 signs you have not gotten enough sleep.
Cranky
No energy
No motivation
How does aerobic exercise affect the body?
Boosts metabolism
Builds heart muscles / clears out plaque in arteries
Lowers blood pressure
Name 3 changes you could make on salads to cut down on caloric intake?
Less dressing
Add protein (tuna, chicken, legumes)
Less cheese / processed meats
Name 3 reasons why people don't or can't always take their medicines the way they are prescribed.
Forgetting
Lack of money
Thinking they don't need them
Side effects
REACH practitioner
friend
family
Peer Specialist
Nurse Navigator
True or False:
Some Psychotropic medications can affect sleep.
TRUE:
SSRIs for depression and anxiety decrease REM sleep, leading to lethargy during the day
30 minutes 6 times per week (3 hours total)
Besides a grocery store, name 2 places you could go to find healthy foods and advice on nutrition.
Famer's market
Nurse Navigator
Health Food store (Queens, etc.)
Your medication is really helping and your symptoms are better controlled. Your prescriber has suggested you attend group therapy once a week. What are some other treatment options that might be helpful to you?
Psych Rehab programs
Peer support
Anger Management group
TREM
Yoga / Tai Chi group