Personal Safety
Give presents that promote a healthy lifestyle. Keep their well-being and self-care in mind when making your list and checking it twice.
Action Step:There are many thoughtful and joyful gifts to choose from that will enhance well-being, for adults and kids.
© American Institute for Preventive Medicine
SleepWell® Program
Week 5
Take responsibility for your thoughts, feelings, and actions. You will feel better about yourself and your life. Blaming others is a natural, child-like reaction. It is more adult-like to figure out the amount of control you have in a given situation and respond to it in a mature way. You may not have control in every situation, but you can choose how you respond to others.
One reason to become more accountable for your responses is that a “victim” response forms negative, draining feelings. Self-responsibility creates positive energy. With it you can manage every event in a more positive, self-nurturing manner. One way to do this is to look at your language and see if you use “victim” or “accountability” phrases.
Example “victim” phrase:
I can’t improve my sleep until my boss gives me a better work shift.
Example “accountability” phrase:
I can schedule a meeting with my boss to discuss my shift and my sleep needs.
The Power of a Phrase
Fill in after the victim phrase with something you have caught yourself saying or are feeling right now. Use an accountability phrase to re-write this statement.
Victim Phrase
* I can’t…
* It’s useless…
* I have to…
* Why am I always the one who…
Accountability Phrase
* I can…
* There’s always a chance…
* I choose to…
* I’ll be the one who…
© American Institute for Preventive Medicine
SUCCESS OVER STRESS
Gratitude is a great stress-buster. When you focus on what you are thankful for, it becomes difficult to stay anxious or worried.
Even if what is happening at the moment is stressful, choosing to emphasize the positive can keep life in perspective.
A gratitude journal is one effective way to make thankfulness a daily habit. Intentionally making a note of what went well each day or reflecting on your many blessings is a powerful antidote to stress.
Tips for starting a gratitude journal
1. Decide the best medium for you. A dedicated journal to jot down a gratitude list might work well. For others, a digital list will be a better fit. It’s ok to try a few methods to find what works for you.
2. Pick a time of day to briefly reflect and add 3-5 items to your gratitude list. Try to stick to it. You want to make gratitude a daily habit, so consistency is important.
3. Keep it simple. You are more likely to be successful with this new habit if you keep your goal achievable. You don’t need to spend 20 minutes coming up with fifteen things you are thankful for each day. Less is often more.
4. Pause to enjoy how you feel when you cultivate gratitude. The more you practice, the easier it can become to hold onto that feeling and infuse your days with positivity and joy.
© American Institute for Preventive Medicine
FAMILY LIFE
Children may often want every new toy and thing they see. But you can help teach them gratitude with these tips:
1.Make getting things a surprise.This helps kids see something as a gift, not an entitlement. For instance, “surprise” them with a trip to the park or their favorite dessert on special occasions.
2.Be careful with choices.Allowing children to choose something big, such as a vacation destination, will make them think they can get whatever they want. Instead, the adults can choose the vacation plans and present it as a surprise.
3.Talk about what made them happy each day.This teaches kids to be thankful for good things. It can be as simple as playing at recess, seeing a friend or enjoying what they ate for lunch.
4.Serve others as a family.Community charity programs such as working at a food bank are a great way for kids to see how much they have. Also, do smaller things like bring meals to neighbors who are going through a hard time.
5.Show them how to be positive.Being demanding, whiny or jealous quickly turns into being ungrateful for what they have. You can point out positives in nearly any situation to teach them how to find it themselves. “It’s really hot today, but I’m so glad we have cold water to drink” is a great example.
6.Insist on saying “please” and “thank you.”Give them positive reinforcement every time they use these words. This helps to teach them the importance of showing gratitude and respect for other people.
7.Give them chores to do.Yes, kids are busy, but simple things like putting away their clothes, helping with dishes and picking up their toys are valuable lessons. Chores teach kids that it takes work to keep up a household and that they should contribute. Even five to 10 minutes of chores a day is helpful.
8.Consider gifts of “experiences” instead of “things.”Not sure what to get them because they already have so much? How about tickets to a movie or show? Or a trip to a water park for a day? Chances are, they will remember those fun experiences far longer than any toy or gadget.
Source: American Academy of Pediatrics
© American Institute for Preventive Medicine
SUCCESS OVER STRESS
Most of us are thankful for certain things in our lives. But, how often do we think about them?
Gratitude doesn’t always come naturally. It’s easy to get caught up in situations that go wrong, whether big or small. This can lead to higher stress levels. The good news is that we may be able to reverse some of this stress with gratitude. It may improve our overall emotional health, too.
Getting going with gratitude
How should you get started with a gratitude habit? You must make it part of your routine. Practicing gratitude every day will have the most benefits and you’ll be more likely to stick with it.
Take a few minutes each day, whether in the morning or at night, to think about good things in your life. They can be things that happened today, such as a good day at work. They can also be bigger things, like your overall health or people in your life.
If you find your mind wanders during this activity, don’t give up. Try writing things down in a notebook if that’s easier for you.
After you’ve named some things in your life that are good, stop. Take a moment to think about the positive experience or person. Let yourself feel happy about these things. You can even relive them in your head if you like.
Try writing a letter to someone who did something nice for you. You don’t even have to send it. The act of writing the letter is a way to feel your gratitude. You can also send a text or email to them explaining why you appreciate them.
During this time, try not to focus on any negative thoughts or situations.
Being grateful during good & bad times
This practice is helpful if you’re under a lot of stress. But, don’t forget about feeling grateful when things are going well. Even when life is great, keep up your gratitude habit. This could make it easier for you to do when things aren’t going right.
Of course, when things get challenging in life, you may feel more “down.” This is normal and expected. Don’t try to force yourself to feel happy all the time. In fact, experts think that hiding your feelings can make you feel worse.
Accept your feelings and talk about them with someone you trust. Go for a walk or exercise to help combat stress. Then, try to focus your thoughts on gratitude once again.
Source: National Institutes of Health
© American Institute for Preventive Medicine
FAMILY LIFE
As much as we love Thanksgiving, most of us do not love the way we feel afterward. Heartburn, bloating, and sleepiness are common complaints after the holiday feast.
But, a simple family tradition could mean a better day for everyone. Instead of collapsing on the couch in a food coma, get the whole family out for a walk!
Walking after your Thanksgiving meal has several benefits:
1. Taking a walk right after eating may improve digestion. Physical activity stimulates the digestive system and keeps food moving through properly.
2. A post-meal walk may prevent a big spike in blood sugar. This means there is less chance of a “sugar-crash” later.
3. Walking may reduce your risk of disease, help you maintain a healthy weight, and even lengthen your life.
4. Being active as a family is an opportunity to strengthen bonds and enjoy uninterrupted quality time together.
© American Institute for Preventive Medicine
WORK LIFE
Do you feel like you can’t concentrate or keep your energy up at work? A few simple fixes can make a huge difference in your energy and concentration levels all day long.
Pack a lunch and snacks the night before.Stay up a few extra minutes to do this at night. Chances are, you’ll be too rushed in the morning.
Set a water alarm.Dehydration can make you feel sluggish. Set a computer alarm that reminds you to drink throughout the day.
Skip the screens at night.Light from phones and TVs can keep you from getting quality sleep. Turn off screens two hours before bed to help your body relax and fall asleep.
Sources: National Institutes of Health, National Sleep Foundation
© American Institute for Preventive Medicine
Healthylife® Weigh
Part 5
Know why you are being physically active. This will help get you motivated to start and to keep going.
1.Connect with your interests.If you enjoy hiking, find a new trail to explore. If you are in a new place, plan a day with lots of walking to learn about your new neighborhood. You may find you can be active for much longer when you have distracting, interesting scenery around you.
2.Be reflective.Take time to reflect as part of your workout or your cool-down. Appreciate your abilities and strengths. Express gratitude for those who encourage and guide you.
3.Have fun.Find an organized fun run or “Couch to 5k” program in your community. Fun runs often have a theme, like color runs, glow-in-the-dark runs, and obstacle courses. Many can be done as a team. Having a goal that is bigger than the physical activity itself can motivate you, keep you accountable, and keep you moving longer than you may have otherwise!
4.Connect with others.Make memories with your friends and family that revolve around being active. Have tough conversations while on a long walk or hike. You may be more likely to find a solution or think more clearly while being active.
5.Listen to music.Music can be inspiring and distract you from a tough workout. It can also help you keep up your pace.
© American Institute for Preventive Medicine
Healthylife® Weigh
Part 4
Take responsibility for your thoughts, feelings, and actions. You will feel better about yourself and your life. Blaming others is a natural, child-like reaction. It is more adult-like to figure out the amount of control you have in a given situation and respond to it in a mature way. You may not have control in every situation, but you can choose how to respond to others.
One reason to become more accountable for your responses is that a “victim” response forms negative, draining feelings. Self-responsibility creates positive energy. With it you can manage every event in a more positive, self-nurturing manner. One way to do this is to look at your language and see if you use “victim” or “accountability” phrases.
Example “victim” phrase:I can’t lose weight until my family also tries to lose weight.
Example “accountability” phrase:I can talk with my family about how they can be supportive of my efforts. I can help with family meal planning so I have more control over the foods kept in the house and served during meals.
Complete the chart on the next page to practice taking responsibility for your thoughts, feelings, and actions.
© American Institute for Preventive Medicine
WORK LIFE
Your job is a part of your life. But if you’re less than happy with it, your health could take a hit. The U.S. Surgeon General states that mental and emotional well-being are critical to your overall health. Not to mention, if you find ways to be happy at work, you may find more success and satisfaction with your career. Here are a few ways to make work more enjoyable each day:
1.Think about your motivation.Write down two reasons why you go to work each day. Look at those reasons each day to remind yourself why you’re doing it.
2.Take note of daily progress.Big or small, think about something good that you did at work each day. Congratulate yourself for achievements or ways you’ve improved in certain areas or abilities.
3.Find healthy outlets.Sometimes work stress can’t be avoided. If you can accept the fact that stress will happen, the next step is to find a way to cope. Find a fun new hobby, take a class, go for a walk, or try meditation.
© American Institute for Preventive Medicine