Treat Physical Illness
A way to practice self-care
"What is"... anything that nourishes your mind, body, and/or soul. Self-care includes, but is not limited to, eating regularly, showering, drinking water, listening to a podcast, spa day, resting your face on a soft cat, etc.
Fuel for your body!
What is food?
These can provide temporary relief from emotional distress; however, they may make it more difficult to cope with distress on your own, and may lead to unwanted consequences
What are substances?
Daily habits, practices, and environmental factors that affect your sleep
What is sleep hygiene?
According to Mayo Clinic, it is recommended to aim for at least 30 minutes of this daily
What is moderate exercise/movement?
A way to take prescribed medications as prescribed
"What is"... using a pill box, setting a reminder on your phone, pairing medication with another habit/daily task, using a reminder app, etc.
This neurotransmitter helps regulate and support mood, appetite, and sleep (95% of it comes from your gut!)
What is serotonin?
A substance that stimulates (increases the activity of) your brain and nervous system and is found in many drinks such as coffee, tea, soft drinks and energy drinks.
What is caffeine?
This light comes from many electronics/screens and interrupts melatonin production. It's recommended to avoid this for at least 1 hour before going to bed.
What is blue light?
A way to increase movement throughout the day
"What is"... Possibilities include, but are not limited to: taking the stairs, parking further away, exercising for a few short periods of time throughout the day rather than all at once, stretching daily, etc.
New or worsening symptoms or changes that are unusual for your body
Protein, carbohydrates, fats, vitamins, minerals, and water.
What are the 6 essential nutrients to include in your diet to ensure your body is getting what it needs to function properly?
This substance is classified as a depressant as it slows, or depresses, basic functions such as speech, reactions, and movement. It also affects brain function and neural activity, impairing the ability to think clearly, altering perceptions of one's immediate surroundings, and distorting issues of judgment.
What is alcohol?
What is exercise?
A fun way to increase exercise/movement in your day
"What is"... Possibilities include, but are not limited to: dancing, playing a sport, walking the dog, playing with children, playing with pets, walking around a park or museum, etc.
Setting boundaries and resting when you feel unwell.
What is a way to practice self-respect to take care of yourself?
You rarely feel thirsty, and your urine is colorless or light yellow.
What are signs that you are drinking enough water?
This substance has an initial temporary calming effect but has been linked to higher levels of stress and anxiety long-term.
What is nicotine?
This type of light helps regulate our sleep-wake cycle and maintain a balanced circadian rhythm. It is helpful to get exposure to this light throughout the day.
What is sunlight/daylight?
"Feel-good" neurotransmitters produced during physical activity
What are endorphins, serotonin, and dopamine?
Recommended every 6 months
What is a dental cleaning?
A helpful way to balance eating and get a variety of essential nutrients in your diet
"What is"... possibilities include, but are not limited to: a smoothie, canned or frozen fruits and veggies rather than fresh, meal prep, supplements, etc.
A helpful way to manage stress or emotional distress without the help of a substance
"What is"... possibilities include, but are not limited to: Exercise, deep breathing, going for a walk, meditation, yoga, self-soothing through your senses, grounding exercises, distress tolerance skills, etc.
The time before bed that consists of doing tasks that help prepare your mind and body for sleep
What is a bedtime/wind-down routine?
A way to make physical activity more enjoyable and/or more accessible?
"What is"... Possibilities include, but are not limited to: Meet yourself where you are, play music, put on a show or podcast, invite a friend, get competitive, get silly, be creative, etc