Systematic Stress Management Program Step 5: Thinking Differently Section Introduction Match the Self-Talk to the Theory Catch Questionable Comparisons Thought Habits Become Language Patterns How to Dispute a Belief Thought Control Techniques The Power of Creative Imagination Steps for Developing the Most Effective Creative Imagery General Stress Management Guidelines Most people, places, and things are […]
Weight Control 1. Make physical activity a fun part of your life! Take a fitness or dance class with family or friends. Join a team sport. 2. Use your smartphone for health’s sake! Download free apps to help you set up and keep track of your weight, physical activity, and food intake. 3. Build muscle
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Systematic Stress Management Program Step 4: Biofeedback/Relaxation Section Introduction The Mind/Body Bridge Biofeedback Training Record Breathing Exercises The Relaxation Response The Relaxation Reflex Mental Imagery Personal Mental Imagery Auto-Suggestion Stretching the Stress Triangle This section presents a multiple treatment approach to relaxation training. It begins with an explanation of how each individual can systematically learn
Nutrition 1. Flavor your foods with sodium-free seasonings and fresh herbs. 2. Read food labels for sodium content. Choose “low sodium,” “reduced sodium,” or no added salt items. 3. Make meals at home with little or no salt. Use fresh, frozen, and salt-free or reduced-sodium canned products. 4. Make extra soups, stews, and other foods
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Nutrition 1. Keep track of what you eat and drink to see how many calories you have a day. 2. Plan meals and snacks. Involve your family. Eat together at the table, not in front of the TV. 3. Bone up on calcium and vitamin D. Drink nonfat and low-fat cow’s milk or almond, rice,
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SUCCESS OVER STRESS Loneliness is a risk factor for poor physical and mental health. Social support and connection are critical to well-being. While there are many reasons someone may feel lonely, social isolation is often at play. As we age, many people experience an increase in the amount of time spent alone. If this leads
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BE FIT Movement doesn’t just strengthen your body. Your mental health and well-being benefit from regular exercise, too. When you move your body, every part of you feels better. This includes your thoughts, feelings, and emotions. What’s good for the body is good for the brain. While exercise is not a replacement for mental health
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SUCCESS OVER STRESS If you’ve tried to meditate but struggled to succeed, you are not alone. Meditation is an art as well as a practice. For many people, meditation doesn’t come naturally. But it is a skill you can get better at with practice. Try these free or low-cost apps to get you started. Ten
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SUCCESS OVER STRESS Keeping a journal can benefit your mental health. Anyone dealing with anxiety, depression, bipolar disorder, or just day-to-day stress may find journaling to be a useful self-care tool. There are no right or wrong ways to keep a mental health journal. Use the journal in whatever way is beneficial to you. Remember
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HEALTHY EATING If you’ve never cooked with barley before, fear not. It’s as easy to prepare as rice or oatmeal and just as delicious. Barley can easily be added to soups and salads or substituted for rice in dishes, such as stir fry and curry. So grab yourself some whole grain barley and get cooking.
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