40 Questions
What are the 'Big Six' pillars for optimal mental health mentioned in the text?
Sleep, Light, Movement, Nutrition, Social Connection, Stress Control
How many hours of sleep per night do most people need for optimal mental health according to the text?
6 - 8 hours
Why is having a consistent sleep routine important for regulating mood and mental health?
To regulate overall levels of energy, mood, and focus
What is recommended to do with sunlight early in the day to improve mental health according to the text?
Get sunlight in your eyes early in the day for about 10 minutes
How long should one ideally get sunlight in their eyes late afternoon and evening according to the text?
As long as 20 or 30 minutes on overcast days as well
What is the definition of Cognitive Behavioral Therapy (CBT)?
A type of psychotherapy that treats problems by modifying dysfunctional emotions, behaviors, and thoughts.
Which term refers to the ability of a person to adjust to or recover readily from illness, adversity, or major life changes?
Resilience
What is the main focus of Self-Care practice during periods of stress?
Taking action to preserve or improve one's health.
How can Mindfulness be defined?
Focusing awareness on the present moment and accepting feelings, thoughts, and bodily sensations.
What does Stigma mean in the context of mental health?
A mark of disgrace associated with mental illness.
Why is a consistent nutrition routine important for mental health?
To regulate energy levels and mood
What is recommended regarding food sources for better mental health?
Getting most food sources from non-processed or minimally processed foods
How does social connection impact mental health?
It helps regulate mood and mental health
What is important for both mental and physical health?
Sufficient intake of vitamins and minerals, probiotics, prebiotics, and fiber
Why is it important to avoid excessive alcohol and caffeine intake?
To maintain a consistent nutrition routine
What are the core six pillars essential for improving mood and mental health?
Exercise, healthy diet, sleep, social connection, time in nature, and meaningful work
How does chronic stress impact mental and physical health?
It is detrimental to mental and physical health
What is the role of pharmacological tools in relation to the core six pillars for mental health?
They supplement the six core pillars for individuals unable to engage in them regularly
Which of the following is NOT mentioned as a stress-management technique in the text?
Engaging in high-intensity workout routines
Why are the core six pillars emphasized for improving mood and mental health?
Because they are essential and no drug can replace them
Which of the following is not included in the Big Six pillars for mental health?
Financial Stability
What does Psychological Well-being include in the context of mental health?
Purpose in life and positive relations with others
Which of the following is an essential component of Social Well-being in the context of mental health?
Maintaining healthy boundaries
What refers to the ability to recover quickly from difficulties and adapt well to change in mental health terms?
Resilience
What do individuals use to manage stressful situations or emotions according to the text?
Coping Skills
What is a key benefit of getting bright light throughout the day for mood and mental health?
Activates cells with melanopsin in the eyes to improve mood
How long should one stay in dim to dark environments after waking up for beneficial mood and mental health outcomes?
Approximately 8 hours in every 24-hour cycle
What is recommended for resistance training regarding sets per muscle group for mental health benefits?
6 to 10 sets per muscle group, close to or to failure
How many minutes of Zone 2 cardio per week are suggested for optimal mental health outcomes?
180 to 220 minutes
What type of diet is considered critical for mental health according to the text?
A diet rich in whole foods, fruits, and vegetables
What is one of the benefits of gratitude practices according to Mr. LeMonds High School Health?
Enhances social relationships
How can repeated gratitude practices impact neural circuits?
Shift them towards pro-social behaviors
Which neuromodulator is primarily associated with gratitude and pro-social behaviors?
Serotonin
What happens when serotonin is released from the raphe nucleus according to Mr. LeMonds High School Health?
Increases activity in neurocircuits for approachable experiences
Which brain areas are activated by serotonin according to Mr. LeMonds High School Health?
Anterior cingulate cortex and medial prefrontal cortex
What role does the medial prefrontal cortex play according to Mr. LeMonds High School Health?
Sets context and defines the meaning of experiences
How can regular gratitude practice affect an individual's average happiness level?
Increase it
What impact can gratitude practices have on pro-social circuits?
Shift them to dominate physiology and mindset
Which areas of the brain influence thought processes and physical responses according to Mr. LeMonds High School Health?
Anterior cingulate cortex and medial prefrontal cortex
What do repeated gratitude practices have the potential to shift towards in neural circuits?
Pro-social behaviors
Test your knowledge on the importance of consistent light routines for regulating the circadian clock and how bright light exposure can improve mood and mental health. Explore how bright lights activate cells in the eyes to enhance feelings of well-being.
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