Tips for healthy living

Transcription

1 Tips for healthy living The basics for living a healthy, balanced life apply to everyone. Those basic activities include respecting ourselves and others; learning and growing; taking care of our body, mind and spirit; and connecting with other people. When life becomes turbulent, these basics can sometimes become a challenge. This guide provides simple tips and tools to help you live well.

2 Set goals for yourself. Goals help us live productively. Achieving our goals can bring satisfaction and self-confidence. To achieve your goal, it helps to: n Break a large plan into several small, manageable goals, starting with short-term goals. n Focus on one goal at a time. List at least three possible ways to achieve that goal. n Decide how you will carry out your plan for achieving your goal: Who will be involved? What s the time frame? What resources are needed? n Get support to help you achieve your goal. n Set a date to evaluate how well your plan is working. n Don t be discouraged if reaching your goal takes longer than you expect. Don t give up! Reach out to people. Connecting with others can nourish the spirit and provide support for daily living. To form or strengthen relationships: n Let loved ones know you care for them. n Develop a support network of family, friends and peers. n Attend a church, synagogue or other spiritual gathering. If you re shy or uncomfortable talking to people, here are some ways to start a conversation: n Find someone who is not busy. If you do not know the person, introduce yourself. n Choose an interesting topic. n Look at the person. This shows that you re interested in what he or she is saying. If you feel uncomfortable looking into someone s eyes, you can look somewhere close to the eyes, such as the forehead or nose.

3 n Listen to what the other person is saying. Smile and nod your head to show you are listening. n Avoid telling very personal things about yourself. When you know the person better, he or she will feel more comfortable with conversations about more personal topics. Respect yourself and others. Self-respect is about what you do; self-confidence is how you feel. If you respect yourself and others, you re more likely to feel better about yourself. Respect others: n Be kind (for example, ask permission before borrowing things, be polite). n Be honest. n Listen to them. Respect yourself: n Eat a balanced diet, with vegetables and fruits making up at least half of every meal. n Stop smoking. n Exercise at least 10 to 30 minutes a day. (Talk with your doctor about any limitations.) n Get regular check-ups for blood pressure, blood sugar and cholesterol. n Get to know yourself. The more you understand yourself, the more you ll appreciate your value. n Speak kindly to yourself. n Be responsible with your finances and possessions. n Be honest with yourself. n Recognize when people disrespect you; take steps to stop it. n Be patient. Building self-confidence can take time, so be persistent and believe in yourself.

4 Focus on recovery. If you re recovering from substance use, you ll increase the odds of long-term sobriety if you: n Involve yourself in self-help programs. n Stay active. n Develop a support system. n Maintain physical health. n Be aware of the environment and how it affects you. n Make time for leisure activities and recreation. n Practice creativity. n Practice spirituality. n Follow through with your treatment choice. Sleep well. One of the best things you can do for your health is to get a good night s sleep. This can be a challenge, particularly if you have a physical illness or if you re depressed or stressed. In some cases, your doctor may prescribe sleep medications. Otherwise, try these tips: n For several hours before bedtime, avoid alcohol, tobacco, caffeine, chocolate and heavy, sugar-filled foods. n Warm milk and foods high in tryptophan, such as bananas, may help you sleep. Otherwise, restrict fluids right before bed. n Exercise regularly, particularly in the afternoon, but not right before bedtime. n Try going to bed and getting up at the same times every day to put your body into a good sleep-wake rhythm. n Use your bed for sleep and sex but not as an office or recreation room.

5 n Try relaxation techniques to relieve anxiety and reduce muscle tension. n Practice pre-sleep rituals, such as a warm bath or a few minutes of reading. n If you don t fall asleep within 15 or 20 minutes, get up, go into another room, and lie quietly in darkness until you feel sleepy. Lower your stress. Contain your fear. Stress and anxiety take a toll on our well-being. We can t always control events, but we can learn healthy ways to cope with them. n Be aware of situations that have caused you stress in the past. n Engage in meaningful and enjoyable activities. n Schedule time for relaxation. n Stay active and involved. Exercise. Avoid drugs and alcohol. Practice good sleep habits. n Develop a support system of friends, family members or peers. n Talk about your feelings or write them in a journal. n Don t be hard on yourself. Give yourself credit for your talents and strengths. n If you re feeling fearful, try this self-talk technique: Inhaling, think: Breathing in, I calm my body. Exhaling, think: Breathing out, I smile. Inhaling, think: Dwelling in the present moment. Exhaling, think: I know it is only a moment. n To help still your mind, sit quietly. Don t force your breath; let it come naturally. When you notice your mind wandering, gently bring your attention back to your breathing. You can practice this self-talk technique anywhere and as many times of the day as needed.

6 OUR MISSION As people of Providence, we reveal God s love for all, especially the poor and vulnerable, through our compassionate service. OUR CORE VALUES Respect, Compassion, Justice, Excellence, Stewardship Providence Health & Services, a not-for-profit health system, is an equal opportunity organization in the provision of health care services and employment opportunities RP 12-11