stay positive. - liv health · stay active. 2. practice identifying whether your worry is “real...

15
STAY POSITIVE. Better days are on their way.

Upload: others

Post on 07-Aug-2020

5 views

Category:

Documents


0 download

TRANSCRIPT

Page 1: STAY POSITIVE. - LIV Health · stay active. 2. Practice identifying whether your worry is “real problem” worry or “hypothetical worry”. 3. Practice postponing your worry

STAY POSITIVE.Better days are on their way.

Page 2: STAY POSITIVE. - LIV Health · stay active. 2. Practice identifying whether your worry is “real problem” worry or “hypothetical worry”. 3. Practice postponing your worry

NOTES TO MYSELFFinding the Silver Lining

THE GOOD5 things that are going well.

1. ______________________________________________________________________________

2. ______________________________________________________________________________

3. ______________________________________________________________________________

4. ______________________________________________________________________________

5. ______________________________________________________________________________

THE CHALLENGEA recent situation that hasn’t gone your way.

________________________________________________________________________________

________________________________________________________________________________

________________________________________________________________________________

________________________________________________________________________________

________________________________________________________________________________

________________________________________________________________________________

________________________________________________________________________________

THE SILVER LININGWhat’s the bright side of that negative situation?

1._______________________________________________________________________________

2.______________________________________________________________________________

3.______________________________________________________________________________

I AM IN CHARGE OF HOW I FEEL AND TODAY I AM

choosing happiness!

Page 3: STAY POSITIVE. - LIV Health · stay active. 2. Practice identifying whether your worry is “real problem” worry or “hypothetical worry”. 3. Practice postponing your worry

DAILY Quarantine QUESTIONS

1. What am I grateful for today?

________________________________________________________________________________

________________________________________________________________________________

________________________________________________________________________________

________________________________________________________________________________

________________________________________________________________________________

2. Who am I checking in on or connecting with today?

________________________________________________________________________________

________________________________________________________________________________

________________________________________________________________________________

3. What expectations of “normal” am I letting go of today?

________________________________________________________________________________

________________________________________________________________________________

________________________________________________________________________________

________________________________________________________________________________

4. How am I getting outside today?

________________________________________________________________________________

________________________________________________________________________________

________________________________________________________________________________

5. How am I moving my body today?

________________________________________________________________________________

________________________________________________________________________________

________________________________________________________________________________

6. What beauty am I either creating, cultivating, or inviting in today?

________________________________________________________________________________

________________________________________________________________________________

________________________________________________________________________________

________________________________________________________________________________

Page 4: STAY POSITIVE. - LIV Health · stay active. 2. Practice identifying whether your worry is “real problem” worry or “hypothetical worry”. 3. Practice postponing your worry
Page 5: STAY POSITIVE. - LIV Health · stay active. 2. Practice identifying whether your worry is “real problem” worry or “hypothetical worry”. 3. Practice postponing your worry

DAILY SCHEDULETake a second to make a schedule or routine for yourself. This helps to give us purpose and structure in our day,

and something to look forward too.

6am

7am

8am

9am

10am

11am

12pm

1pm

2pm

3pm

4pm

5pm

6pm

7pm

8pm

9pm

Here’s what my schedule looks like. I prefer to use a “block” system as opposed to hour by hour. Keep in mind this will look different for everyone!

Morning Exercise

Breakfast, TV or read the newspaper

Learn something newDo an activityRead a book

Lunch

Quiet TimeRead, watch a movie, take a nap, etc

Afternoon socialization, from a dis-tance of course.Call a friend or relative

Dinner and a movie

Wind down

Self care, take a bath, read a book, do a face mask, etc

Fill out what your day will look like on the following page!

Bedtime

Page 6: STAY POSITIVE. - LIV Health · stay active. 2. Practice identifying whether your worry is “real problem” worry or “hypothetical worry”. 3. Practice postponing your worry

6am

7am

8am

9am

10am

11am

12pm

1pm

2pm

3pm

4pm

5pm

6pm

7pm

8pm

9pmSch

edul

e for

___

____

____

____

____

____

____

____

____

____

____

____

Page 7: STAY POSITIVE. - LIV Health · stay active. 2. Practice identifying whether your worry is “real problem” worry or “hypothetical worry”. 3. Practice postponing your worry

HOW TOClear Your Head

Go for a walk or take a second to sit by yourself...NOTICE: sights, sounds, smells, and other sensations

_____________________________________ _________________________________________

_____________________________________ _________________________________________

_____________________________________ _________________________________________

_____________________________________ _________________________________________

_____________________________________ _________________________________________

_____________________________________ _________________________________________

_____________________________________ _________________________________________

_____________________________________ _________________________________________

_____________________________________ _________________________________________

_____________________________________ _________________________________________

TAKE IN EACH SENSATION: what makes you feel good?

________________________________________________________________________________

________________________________________________________________________________

________________________________________________________________________________

________________________________________________________________________________

________________________________________________________________________________

________________________________________________________________________________

________________________________________________________________________________

________________________________________________________________________________

________________________________________________________________________________

________________________________________________________________________________

PEOPLE WHO PAY MORE POSITIVE ATTENTION DURING DAILY WALKS OR QUIET TIME REPORT GREATER HAPPINESS. FOCUS MORE ON YOUR SURROUNDINGS AND LESS ON YOUR THOUGHTS!

Page 8: STAY POSITIVE. - LIV Health · stay active. 2. Practice identifying whether your worry is “real problem” worry or “hypothetical worry”. 3. Practice postponing your worry

LIVING WITH WORRY AMIDST GLOBAL UNCERTAINTYWorry isn’t just in our heads, when it becomes excessive we can feel it as anxiety. Physical symptoms of worry

and anxiety can include:

• Muscle tension or aches and pains

• Restlessness and an inability to relax

• Difficulty concentrating

• Difficulty sleeping

• Feeling easily fatigued

When does worry become a problem?

We all worry to some degree, and there is no “right” amount of worry. Worry becomes a prob-

lem when it stops you from living the life you want to live, or if it leaves you feeling demoralized

and exhausted.

So, what can you do?

1. Maintain balance in your life. Read on for a list of activities to do to help distract yourself and

stay active.

2. Practice identifying whether your worry is “real problem” worry or “hypothetical worry”.

3. Practice postponing your worry. Deliberately set aside time (30 min) each day to let yourself

worry, and the other 23.5 hours of the day try not to worry.

4. Speak to yourself with compassion

5. Practice mindfulness

Activities to stay occupied

Walk the dog Listen to the birds Draw a picture Paint

Doodle Take a photo Organize photos Scrapbook

Daydream Meditate Reflect Relaxation Exercises

Sleep in late Stay up late Walk Go for a run

Laugh Cry Listen to music Take a bath

Take a nap Clean the house Do laundry Organize Help a friend

Make a gift Try a new food Read a new book Cook a meal

Bake a cake Make something new Write a grateful letter Write an angry letter

Contact a friend Learn a new skill Watch a tutorial video Set a goal

Watch a movie Make a “bucket list” Watch a TV show

Page 9: STAY POSITIVE. - LIV Health · stay active. 2. Practice identifying whether your worry is “real problem” worry or “hypothetical worry”. 3. Practice postponing your worry

Final tips:

• Set a routine. If you are spending more time at home it is important to continue with a regular

routine. Maintain a regular time for waking up and going to bed, eating at regular times, and

getting ready and dressed each morning. You could use a timetable to give structure to your day.

• Stay mentally and physically active. When you plan your daily timetable have a go at including

activities that keep both your mind and body active. For example, you could try learning

something new with an online course, or challenge yourself to learn a new language. It’s also

important to keep physically active. For example doing rigorous housework for 30 minutes, or an

online exercise video.

• Practice gratitude. At times of uncertainty, developing a gratitude practice can help you to

connect with moments of joy, aliveness, and pleasure. At the end of each day take time to reflect

on what you are thankful for today. Try and be specific and notice new things each day, for

example ‘I am grateful that it was sunny at lunchtime so I could sit in the garden’. You could start

a gratitude journal, or keep notes in a gratitude jar. Encourage other people in your home to get

involved too.

• Notice and limit worry triggers. As the health situation develops it can feel like we need to

constantly follow the news or check social media for updates. However, you might notice this

also triggers your worry and anxiety. Try to notice what triggers your worry. For example, is it

watching the news for more than 30 minutes? Checking social media every hour? Try to limit the

time that you are exposed to worry triggers each day. You might choose to listen to the news at

a set time each day, or you could limit the amount of time you spend on social media for news

checking.

• Rely on reputable news sources. It can also help to be mindful of where you are obtaining news

and information. Be careful to choose reputable sources. The World Health Organization

provides excellent information here: https://www.who.int/emergencies/diseases/en/

For more information and the full worry document visit https://www.psychologytools.com/assets/covid-19/guide_to_living_with_worry_and_anxiety_amidst_global_uncertainty_en-us.pdf

Page 10: STAY POSITIVE. - LIV Health · stay active. 2. Practice identifying whether your worry is “real problem” worry or “hypothetical worry”. 3. Practice postponing your worry
Page 11: STAY POSITIVE. - LIV Health · stay active. 2. Practice identifying whether your worry is “real problem” worry or “hypothetical worry”. 3. Practice postponing your worry

HEART AttackingI know this sounds intense but I promise it’s not, I saw this really cute idea on Instagram. Step 1: Use the templates below to cut out paper hearts, or simply fold paper in half, cutting a half heart shape on the fold. You can use regular paper or construction paper, whatever you have on hand.Step 2: Write positive notes, warm fuzzies, nice things on the heartsStep 3: Heart attack their door. This meaning stick the hearts to their door, whether it be their front door, their room door, or you could even mail them if you have friends and family far away.

Page 12: STAY POSITIVE. - LIV Health · stay active. 2. Practice identifying whether your worry is “real problem” worry or “hypothetical worry”. 3. Practice postponing your worry

CORONAVIRUS Anxiety: HOW TO COPEWhat you can do to manage anxiety and fears from HelpGuide

STAY INFORMED, BUT DON’T OBSESSIVELY CHECK THE NEWS

FOCUS ON THINGS YOU CAN CONTROLWhen you feel yourself getting caught up in fear of what might happen, try to shift yourfocus to things you can control.

PLAN FOR WHAT YOU CANWrite down specific worries you have about how coronavirus may disrupt your life. If you start feeling overwhelmed, take a break. Make a list of all the possible solutions you can think of. Try not to get too hung up on “perfect” options. Include whatever comes to mind that could help you get by. Focus on concrete things you can problem solve or change, rather than circumstances beyond your control.

STICK WITH TRUSTWORTHY

SOURCESCDC

WORLD HEALTH ORGPUBLIC HEALTH DEPT

LIMIT TIME SPENT CHECKING UPDATES

WHEN: ______________FOR HOW LONG: ______

TAKE A STEP AWAY FROM MEDIA

ASK SOMEONE RELIABLE TO SHARE

IMPORTANT UPDATES

VERIFY INFO BEFORE SHARING

WE NEED TO DO OUR PART BY NO SPREADING RUMORS AND CREATING

UNNECESSARY PANIC

WHAT CAN I CONTROL __________________________________________________________________

____________________________________________________________________________________

_____________________________________________________________________________________

_____________________________________________________________________________________

_____________________________________________________________________________________

____________________________________________________________________________________________

MY WORRIES

__________________________________________

__________________________________________

__________________________________________

__________________________________________

__________________________________________

__________________________________________

__________________________________________

__________________________________________

__________________________________________

__________________________________________

__________________________________________

MY SOLUTIONS

__________________________________________

__________________________________________

__________________________________________

__________________________________________

__________________________________________

__________________________________________

__________________________________________

__________________________________________

__________________________________________

__________________________________________

__________________________________________

Page 13: STAY POSITIVE. - LIV Health · stay active. 2. Practice identifying whether your worry is “real problem” worry or “hypothetical worry”. 3. Practice postponing your worry

CORONAVIRUS Anxiety: HOW TO COPESTOP THE WHAT-IFS FROM SPIRALING

STAY CONNECTEDCall, Skype, Face time friends and family. “Face-to-face” contact is like a “vitamin” for your mental health, reducing your risk of depression and helping ease stress and anxiety.

Make a list of people you’d would like to call:

______________________________________ ________________________________________

______________________________________ ________________________________________

______________________________________ ________________________________________

______________________________________ ________________________________________

______________________________________ ________________________________________

______________________________________ ________________________________________

______________________________________ ________________________________________

______________________________________ ________________________________________

______________________________________ ________________________________________

EMOTIONS ARE CONTAGIOUSAvoid talking about “the virus” with people who tend to be negative or who reinforce and ramp up fears. Turn instead to the people in your life who are thoughtful, level-headed, and good listeners.Who are those people for you?

______________________________________ ________________________________________

______________________________________ ________________________________________

______________________________________ ________________________________________

______________________________________ ________________________________________

______________________________________ ________________________________________

______________________________________ ________________________________________

______________________________________ ________________________________________

CAN YOU FEEL YOURSELF START TO SPIN IN NEGATIVITY OR PANIC?GROUND YOURSELF IN THE PRESENT. ALLOW YOUR RATIONAL BRAIN TO COME BACK ONLINE

BRING YOUR ATTENTION TO YOUR BREATH AND YOUR BODY

FOCUS ALL YOUR ATTENTION ON THE HERE AND NOW:

SIGHTS, SOUNDS, SMELLS

BREATHE SLOWLY IN AND OUT BRINGING YOU MIND BACK TO

YOUR BODY EVERY TIME IT DRIFTS.

Page 14: STAY POSITIVE. - LIV Health · stay active. 2. Practice identifying whether your worry is “real problem” worry or “hypothetical worry”. 3. Practice postponing your worry

TAKE CARE OF YOUR BODY AND SPIRITEat healthy meals, get plenty of sleep, meditate, practice self care, 1. Be kind to yourself. 2. Maintain a routine the best that you can. 3. Take time for activities you enjoy. 4. Get our in nature, if possible 5. Find ways to exercise. 6. Avoid self-medicating 7. Take up a relaxation practice, like yoga or meditation

HELP OTHERSAt times like this, it’s easy to get caught up in your own fears and concerns. But amid all thestories of people fighting over rolls of toilet paper or lining up outside gun stores to arm themselves, it’s important to take a breath and remember that we’re all in this together. Asa quote circulating in Italy reminds us:

“WE’RE STANDING FAR APART NOW SO WE CAN EMBRACE EACH OTHER LATER.”

It’s no coincidence that those who focus on others in need and support their communities,especially during times of crises, tend to be happier and healthier than those who actselfishly. Helping others not only makes a difference to your community—and even to thewider world at this time—it can also support your own mental health and well-being. Follow guidelines for preventing the spread Reach out to others in need Donate to food banks Be a calming influence Be kind to others

Take a deep breath, get present in the moment and ask yourself what is important in this very second?

Page 15: STAY POSITIVE. - LIV Health · stay active. 2. Practice identifying whether your worry is “real problem” worry or “hypothetical worry”. 3. Practice postponing your worry

HERE FOR YouAll of us at LIV Health and LIV More want you to know that we are here to support you in whatever way you’re

needing. Whether that is talking to one of our amazing therapists, or getting help finding resources and supplies, or having someone check in on you and deliver groceries during this crazy time in our lives.

We are all in this together, and hope this spreads a little light and love!

LIV HEALTH WYOMINGp 307.630.4729f 307.632.3298

[email protected]

LIV HEALTH COLORADOp 970.888.4070f 970.372.6412

[email protected]

L I V H E A LT H . O R G

LIV MOREp 307.460.8311f 307.222.0374

[email protected]

L I V - M O R E . O R G