Staying Strong. Victoria Montegro
Make a game out of it by challenging your friends to a screen-time competition. Whoever can go the longest without looking at their phone wins a prize (or just bragging rights).
‣ Play "phone Jenga" by stacking your phones on top of each other like Jenga blocks. Whoever causes the tower to fall by reaching for their phone has to do a silly dare.
‣ Have a "phone-free" party where everyone has to put their phones in a designated spot and the first person to reach for theirs has to do a funny dare.
It's important to limit screen time for your health and well-being, but that doesn't mean it can't be fun! Consider taking a break from social media altogether for a set period of time to help break the habit of constant scrolling.
Engage in relaxing activities: Try engaging in calming activities before bed, such as gentle yoga or stretching, reading, or listening to soothing music.
Engaging in calming pursuits an important aspect of self-care that can help promote physical health. Here are some ways to engage in relaxing activities:
• Take a relaxing bath or shower: Soaking in a warm bath or taking a refreshing shower can help soothe your body and mind.
• Practice deep breathing or meditation: Focusing on your breath and taking deep breaths can help you relax and reduce stress.
• Listen to calming music: Listening to music can be a great way to relax and unwind. Choose calming music or nature sounds to help you unwind.
• Read a book: Reading a book can be a great way to escape into another world and take a break from the stresses of daily life.
• Spend time in nature: Spending time in nature can be a great way to relax and connect with the natural world. Go for a walk, hike, or simply sit outside and enjoy the beauty around you.
• Practice yoga or gentle stretching: Yoga and gentle stretching can help ease tension in your body and promote relaxation.
• Take a nap: If you feel tired or rundown, taking a nap can be a great way to recharge your batteries and feel refreshed.
Remember, engaging in relaxing activities is important for both your physical and mental health. It can help reduce stress and promote overall well-being.
Talk to your healthcare provider: If you're having trouble sleeping, talk to your healthcare provider. They can offer advice and guidance on improving your sleep habits and may recommend further evaluation or treatment if necessary.
Talking to your healthcare provider is an important aspect of taking care of yourself, as they can provide guidance on various health issues and help you stay on track with your health goals. Here are some ways in which talking to your healthcare provider can be beneficial:
• Stay informed: Your healthcare provider can provide you with information about your health and any medical conditions you may have. They can help you understand your test results, medications, and other aspects of your health.
• Preventive care: Your healthcare provider can provide guidance on preventive care, such as recommended screenings, immunizations, and lifestyle changes that can reduce your risk of developing chronic diseases.
• Manage chronic conditions: If you have a chronic condition such as diabetes, high blood pressure, or arthritis, your healthcare provider can work with you to manage your symptoms and prevent complications.
• Mental health: Your healthcare provider can also provide support for your mental health, whether it's through counseling, therapy, or medication.
• Overall wellness: Your healthcare provider can help you prioritize your overall wellness and provide guidance on healthy habits such as exercise, nutrition, and stress management.
It's important to have open and honest communication with your healthcare provider and to ask any questions you may have about your health. By working together, you can create a personalized plan for taking care of yourself and improving your health.
Remember, making sure to prioritise sufficient, restful sleep is vital to promote physical health and overall well-being as part of a self-care routine
Here's a well-known quote about sleep by Benjamin Franklin: "Early to bed and early to rise makes a man healthy, wealthy and wise."
The quote suggests that maintaining a consistent sleep schedule and waking up early can lead to better physical health, financial prosperity, and increased wisdom or intelligence. The quote emphasizes the importance of discipline and routine in achieving success.
4. Stress management
Stress management is the process of adopting strategies to help cope with and reduce the impact of stress on one's life. It can involve both proactive and reactive strategies. Proactive strategies aim to prevent stress from occurring in the first place, while reactive strategies focus on coping with stress when it does occur.
Stress management techniques can include both physical and psychological approaches. Physical techniques can include exercise, deep breathing, and progressive muscle relaxation, while psychological techniques can include cognitive-behavioral therapy, mindfulness, and relaxation techniques.
Different strategies may work better for different people, and it may take some trial and error to find the most effective approach for you. In addition to reducing the impact of stress on physical health, effective stress management can also improve mental health and overall well-being.
It's important to remember that stress is a normal part of life and not all stress is bad. However, chronic and unmanaged stress can have negative effects on physical and mental health, so it's important to have strategies in place to manage stress when it becomes overwhelming.
Below are some tips on how to manage stress:
Identify sources of stress: To manage stress effectively, it is important to identify the sources of stress. This can include work, relationships, financial concerns, health issues, and other factors that may be contributing to stress.
The steps you can take to identify sources of stress:
✓ Keep a stress journal: Write down the events, thoughts, or situations that trigger stress in your life. Note the time of day, the people you are with, and how you are feeling.
✓ Analyze your stress journal: After a few days, review your stress journal and look for patterns or common triggers. Are there certain times of the day when you feel more stressed? Are there specific people or situations that always seem to cause stress?
✓ Identify your physical responses to stress: Pay attention to how your body responds to stress. Do you experience headaches, muscle tension, or stomach problems? Knowing your physical responses to stress can help you identify when you are feeling stressed and need to take action.
✓ Ask for feedback: Sometimes, we are not aware of the stressors in our lives. Ask friends, family, or coworkers if they notice any patterns or triggers that cause you stress.
✓ Take a stress assessment: There are many online stress assessments that can help you identify sources of stress in your life. These assessments can provide you with a better understanding of your stress level and help you develop a plan to manage it.
Or a funny way of stress identifying – think about the things that make you feel like you're being chased by a pack of angry squirrels, or make you want to scream into a pillow until your neighbors file a noise complaint :) Those are probably your sources of stress. Alternatively, think about the things that make you feel like a cupcake in a warm oven, or a penguin snuggled up in a cozy igloo. Those are probably not your sources of stress.
Think of your stress as a giant spaghetti bowl – it's all tangled up and hard to distinguish what's causing what. So, get a fork and start untangling! Just kidding, don't waste good spaghetti :) Instead, take a moment to think about what's been bugging you lately. Is it your boss? Your neighbor's barking