Try these Health Tips from Shepherd Center’s

Neurorehabilitation Psychology Department for

NATIONAL MENTAL HEALTH AWARENESS MONTH

EXERCISE TO “MIND” YOUR HEALTH

Physical activity can make you happier, healthier and calmer.

Exercise can prevent and improve physical problems (e.g., diabetes, high blood pressure, coronary heart disease, stroke and various cancers.

Exercise increases energy and libido.

Exercise improves mood and combats depression and anxiety.

It boosts creative thinking.

Even 5 minutes of exercise can help you feel happier after a stressful day.

HOW TO BEGIN EXERCISING Make it purposeful. Walk the dog, bike to work or

do some gardening.

Use positive self talk. Tell yourself, “I’m just going to walk for 2 minutes.”

Make it a priority of your regular routine. Consistent exercise at the same time everyday helps make it a habit.

Make it fun. If you hate traditional exercise but love to dance, go for it!

INCORPORATING EXERCISE

Exercise with others. Get family and friends involved by taking a walk in the evening.

Start gradually. Set small, attainable goals like walking 10 minutes, three times per week.

Commit to the long haul by making exercise about health, not weight. Get children involved. Make exercise a natural part of your family’s lives.

SLEEP: ESSENTIAL FOR PHYSICAL & MENTAL HEALTH

Avoid napping during the day.

Avoid stimulants such as caffeine, nicotine and alcohol,

especially close to bedtime.

Exercise promotes good sleep.

Food before bedtime can disturb sleep.  

Get lots of natural light.

Generate a regular and relaxing bedtime routine.

Avoid watching TV, reading or working in bed. Use the bed

for sleep.

Create a pleasant and relaxing sleep environment.

WORK AND LIFE BALANCE Think About the Pros and Cons

Instead of day dreaming about quitting your job, evaluate your goals. This will prepare you to begin to make small changes that are in line with your values.

Schedule Downtime You may already be thinking, “I don’t have time.” You will

never find time. You have to make it! Pay Attention

People often override their body’s signals that they are getting tired, bored, frustrated or hungry. If you listen to yourself, you can prevent major dips in mood and fatigue.

Just Breathe Don’t underestimate the power of a simple breath. Just 60

seconds may be enough time to refresh yourself.

REAL HAPPINESS: THE MENUCarpe Diem! Seize the Day! Make a checklist of activities to take advantage of a 5-minute break or an unexpected free hour.

Try simply being present. Put the electronic devices down and truly pay attention to others.

Meditation can be as simple as drinking tea or taking several deep breaths.

Instead of hurriedly shoveling food into your mouth while surfing the web, fully taste your meal.

Get outdoors or think of a special place you can transport yourself to via your imagination. Consider what this place looks like, sounds like, feels like.

Get moving! As Nike says, “Just Do it.” Every bit of exercise helps!

CREATE A LIFESTYLE MANAGEMENT PROGRAM!

Mind◦ Talk positively. ◦ Reframe your situation

in a different light. Spirit

◦ Prayer◦ Meditation◦ Social Support

Body◦ Relaxation exercises◦ Biofeedback◦ Yoga, stretching and

other exercise◦ Healthy eating◦ Proper sleep◦ Massage: Even self-

massage can be soothing.

◦ Recreational activities