Collaborative Support Programs of New Jersey Institute for Wellness and Recovery Initiatives

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1 Develped by Peggy Swarbrick, Jen Chn, Maureen Csta, Jay Yudf, and Christina Serran Cllabrative Supprt Prgrams f New Jersey Institute fr Wellness and Recvery Initiatives February 2014

2 Wellness is nt the absence f illness, stress, r disability, but rather the presence f balance and whleness. Being well means that, even when we have setbacks r experience stress, we are resilient. We have the strengths, knwledge, resurces, and supprt f thers t survive and thrive. Wellness incrprates eight dimensins: spiritual, emtinal, scial, intellectual, envirnmental, financial, ccupatinal, and physical. The physical dimensin includes six physical wellness dmains that can be imprtant fr verall balance: physical activity, sleep and rest, relaxatin and stress management, eating well, habits and rutines, and access t health screenings. This bklet highlights sme physical wellness activities and ideas that ther peple have fund t be helpful fr verall wellness. In each sectin, yu will find a self-assessment and a space where yu can recrd specific ideas and activities yu can d t enhance yur physical wellness in each area. This bklet can be used individually, r yu can share with a family member r friend. Sme peple have fund it useful in a small grup. Yu might find it helpful t share with thers. If yu g back and review yur answers frm time t time, yu will see yur prgress and cme up with new ideas and next steps t help maintain yur verall wellness. Yu can find mre wellness resurces at (click n articles then wellness resurces ). We wuld lve t hear abut yur ideas and hw this bklet was helpful t yu. Page 2

3 Overall Wellness Tips Wellness is abut balance. Stress, trauma, addictin, lss, r disappintment can affect the balance in yur life. Many peple have fund that they can maintain balance by fcusing n daily habits and rutines including sleep and rest, eating well, physical activity, managing stress levels, and planning activities that are relaxing. Be aware f what situatins get yu ff balance and make it hard fr yu t keep up with the things yu d t take care f yurself. The 12 step prgrams identify risky situatins using the term HALT, which stands fr Hungry, Angry, Lnely, and Tired. Because the eight dimensins f wellness are related t each ther, it is imprtant t attend t them all. Fr example, physical wellness, which is the fcus f this bklet, helps with yur attentin and cncentratin (intellectual wellness), gives yu the energy yu need t d things that are imprtant t yu, like wrk r leisure activities (ccupatinal wellness). When making changes in yur life, setting gals can be helpful. Chse a small change and cme up with an actin step that yu can take t make that change. Try wrking n ne actin step at a time, maybe fr abut a mnth r s. Frgive yurself any slips, and recgnize what yu can learn. One change will build n anther. Page 3

4 Physical activity is any bdy mvement that wrks yur muscles and uses mre energy than yu use when yu're resting. Self-assessment: Check the items that are true fr yu. I am active thrughut the day. I d things such as taking the stairs instead f the elevatr, getting up and stretching every hur, r parking far away frm the stre. I set aside regular times thrughut the week fr physical activity. I enjy finding new ways t stay physically active that I have nt tried befre, such as gardening, skiing, biking, swimming, r dancing. I am able t cmfrtably climb a flight f stairs withut feeling tired r shrt f breath. I am able t perfrm daily tasks such as carrying the grceries, vacuuming/cleaning, r exercising withut feeling strain r fatigue. Page 4

5 Ideas fr increasing yur physical activity: 1. Walking is ne way t add physical activity t yur life. 2. Pick an activity yu like that fits int yur life. 3. Try different physical activities. Variety will help keep yu mtivated and prevent bredm. 4. Chse activities fr strength and flexibility as well as fr building yur stamina and endurance. 5. Build up gradually. Start small, like exercising nly 5 r 10 minutes a day, a few days each week during the first cuple f weeks. Once yu have a gd schedule and feel cmfrtable and cnfident, pick up the pace, r increase the length f time yu exercise. What can yu d t enhance yur physical activity? Page 5

6 Sleep is a natural state f rest fr the mind and bdy. Mst peple require 7-8 hurs a night, althugh sme are able t functin with 6 hurs r less, while thers require 9 r mre. Rest is limiting yur actin t create a quiet and effrtless state f relaxatin. T get a gd rest, yu need t interrupt bth yur physical and mental activity. Self-assessment: Check the items that are true fr yu. I fllw a regular sleep schedule. I stay away frm caffeine in the afternn/evening. I wake up each day feeling well rested. I am able t be awake and prductive all day. I fall asleep quickly and I stay asleep all night. I take time fr a shrt rest during a busy day. Page 6

7 Ideas fr imprving yur sleep and rest: 1. G t bed and wake up at the same time, even n weekends. Once yu start a rutine, sleep will becme a habit. 2. Avid large meals and excessive fluids befre bedtime. 3. Make yur rm as dark as pssible. Clse the shades and turnff laptps, televisin, and ther electrnics that light up. 4. Minimize distractins befre bed by turning ff the televisin, cmputer, and phne. 5. Try relaxatin techniques like deep breathing, stretching r taking a warm bath t rest yur mind. 6. Get ut in the sun in the mrning. This helps set yur bdy s natural clck. What can yu d t imprve yur sleep and rest? Page 7

8 Any technique develped t help yu cpe with r lessen the physical and emtinal effects f everyday life pressure culd be cnsidered stress management. Relaxatin is the refreshment f the bdy and mind. There are many activities and techniques we can use t manage stress r relax including activities that prvide entertainment and a diversin. Stress can cme frm events r thughts abut events that may be perceived as frustrating r anxiety-prvking. Self-assessment: Check the items that are true fr yu. I d nt let simple things bther me. I laugh and jke with thers. I practice psitive self-talk. I d smething every day that makes me feel gd. I cnsciusly practice sme frm f relaxatin. I visit places regularly that relax me and that I enjy. Page 8

9 Ideas fr relaxatin and stress management: 1. Keep a jurnal t getting yur thughts ut f yur mind and nt paper and t make rm fr psitive affirmatins. 2. D smething that makes yu laugh and lifts yur spirits. Spend time in a relaxing envirnment such as the park r a beach. 3. Create smething! 4. Make time fr yurself every day t d the things that help yu t wind dwn and clear yur mind. 5. Try yga, meditatin, mindfulness r ther mind-bdy practices t help yu cnnect with yur inner self and stay centered. 6. Use psitive thughts and psitive talk in place f the negative nes t change yur stress level as yu react t a situatin. What can yu d t relax and manage stress better? Page 9

10 Yur diet and nutritin are an imprtant part f physical wellness. Eating well includes healthy fds, such as lean meats, vegetables, fruits, whle grains, and lw-fat dairy prducts. Self-assessment: Check the items that are true fr yu. I eat at least five fruits and vegetables every day. I replace refined grains such as white rice and bread with whle grains such as brwn rice and whle wheat bread. I eat lean r lw fat prtein surces such as tfu, beans, turkey, r chicken withut skin mre ften than high fat prtein surces such as cheese, prk, r red meat. I avid eating prcessed fds, such as deli meats r frzen dinners, and ther fds that are high in fat and salt. I eat mderate prtin sizes. I avid fds high in sugar, including sda r ther sweetened beverages. I avid fast fd restaurants. I read fd labels, s I knw what I m eating. Page 10

11 Ideas fr eating well: 1. Use a smaller plate t help yu with prtin cntrl. This will help yu eat less and feel satisfied withut eating t much. 2. Keep track f what yu eat every day t see what yu are taking in and t chse what adjustments t make t imprve yur diet. 3. Decrease yur intake f sugary beverages such as sda and sweetened iced tea. Limit fruit juices (eat fruit instead). 4. Increase yur intake f fresh fruits and vegetables. 5. Reading labels t find ingredients, alng with nutritinal infrmatin such as amunt f calries, prtein, fiber, salt, r fat. Pay special attentin t prtin size! What can yu d t be sure yu are eating well? Page 11

12 Habits and Rutines A habit is an autmatic behavir. Habits can be psitive, like shwering, brushing yur teeth, and keeping yur envirnment clean. Sme habits can be harmful, like smking, drinking t much alchl, r using ther harmful substances. Rutines are patterns f behavirs that prvide structure fr yur day. Fr example, a mrning rutine might include eating a healthy breakfast, brushing yur teeth, getting dressed, shwering, ging t wrk, r a bedtime rutine might include brushing yur teeth, reading a bk, and meditating befre ging t sleep. Like habits, rutines can be healthy r harmful. Self-assessment: Check the items that are true fr yu. I fllw persnal hygiene rutines each day. I brush and flss my teeth every day. I put n sunscreen when ging ut int the sun. I take my medicatin as prescribed by my dctr. I set aside time each week t keep my envirnment clean. I set regular time aside each week fr healthy activities such as nutritius meals, exercise, and relaxatin. Page 12

13 Ideas fr gd habits and rutines: 1. Start a mrning and evening rutine. Getting yur day started and winding dwn as the day ends will help yu by structuring yur day and building in gd habits. 2. Stay n schedule. Be sure t take yur medicatins as prescribed by yur dctr, every day. Use prmpts and reminders, such as a pill bx placed where it is easily seen each day near yur tthbrush where yu eat yur meals. 3. Stay away frm drugs, nictine, alchl, and ther harmful substances. If drugs, alchl, r ther substances are getting in yur way f yur scial, schl, r wrk life get help and wrk n a plan t quit. What can yu d t establish healthy habits and rutines? Page 13

14 Rutine, preventative services can keep yu up t date n where yur health is, and prevent mre majr diseases in the future. Sme f the screenings yu shuld keep up t date n are: Annual Physical Eye Screening Dental Exam Bld Pressure Bld Sugar (Glucse) Chlesterl Other tests that relate t age, gender, family histry, and weight Self-assessment: Check the items that are true fr yu. I have a regular dctr. I have already scheduled my next annual physical. I have a regular dentist. I have dental cleanings at least twice each year. I knw my bld pressure numbers. I can explain why I take each f the medicatins that are prescribed fr me. Page 14

15 Ideas fr keeping up t date with health screenings: 1. Make regular appintments with yur dctr and dentist. They can treat any health cnditins yu have, and can advise yu n what yu can d t prevent ther illnesses. 2. If yu are nervus abut seeing a dctr r dentist, ask smene t g with yu t help yu keep yur appintment and stay calm. 3. Take actin! After yur appintment, talk with yur dctr r supprters abut the results and what yu can d. 4. Keep track f yur health histry by using a frm, like the ne n the next page. What can yu d t get regular health screenings? Page 15

16 Healthcare Tracking Frm Primary Dctr Name Primary Dctr Phne number Last Eye Exam (date) Last Dental Exam (date) Tests recmmended fr yur age, histry, health cnditins: Bld Sugar (Glucse) Chlesterl Bld Pressure Current Medicatins: Health cnditins that peple in my family have r had: Brthers/sisters: Mther: Father: Grandparents: Page 16

17 Resurces Used in Preparing This Bklet Chsemyplate.gv (including the prtin distrtin sectin) US Department f Agriculture. Chsemyplate,gv. Retrieved January 8, 2013 frm Centers fr Disease Cntrl and Preventin. Physical Activity. Retrieved January 8, 2013 frm US Department f Health and Human Services. Yur Guide t Healthy Sleep. Retrieved January 8,2013 frm American Heart Assciatin. Stress Management. Retrieved January 8, 2013 frm StressManagement/Stress- Management_UCM_001082_SubHmePage.jsp HealthFinder. Get enugh sleep. Retrieved January 8, 2013 frm The Free Dictinary. Stress Management. Retrieved January 8, 2013 frm stress+management Dictinary. Stress Management. Retrieved January 8, 2013 frm May Clinic. Retrieved n January 18, 2013 frm DS00190/ DSECTION=risk-factrs May Clinic. Retrieved January 18, 2013 frm Swarbrick, M. (2013). Intrductin t Wellness Caching. Freehld, NJ: Cllabrative Supprt Prgrams f New Jersey Inc., Institute fr Wellness and Recvery Initiatives. Page 17

18 Cllabrative Supprt Prgrams f New Jersey Institute fr Wellness and Recvery Initiatives

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