Health Tips & Resources
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Are you hydrated?
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Have you eaten in the last 3 hours?
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Think you need more caffeine?
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Stuck working indoors?
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Stressed and reaching for food?
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Did you move today yet?
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Showered in the past day yet?
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Sacrificing sleep for productivity?
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Tired when the day just started?
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Brain fog bringing you down?
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Stress can make us hurried.
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Overwhelmed by involvements?
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Pressure can be motivating.
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“What if… ” doesn’t always reflect reality.
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Are you feeling ineffective?
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Feel others work more?
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Intimidated by a friend's success?
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Need to vent?
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Are you bottling up your emotions?
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Need a boost in self esteem?
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Having trouble attending class?
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Are your thoughts cluttered?
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Nervous about a presentation
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Concerned about career decisions?
Are you hydrated?
It is better to take sips and not chug. Sip, swallow, breathe, and repeat.
Dehydration increases anxiety.
Fluid helps you stay healthy and energized.
Signs of dehydration: thirst; dry mouth; tiredness; irritability; headache; dizzines.
Water is the best fluid to hydrate your body
Challenge Yourself!
Have you eaten in the last 3 hours?
Eat some food with proteins or fat
Low blood sugar disrupts focus.
When you are "hangry, " you are also less efficient
Being hungry can manifest difficulty in making decisions and poor concentration
Stay fueled to prevent anxiety.
Challenge Yourself!
Think you need more caffeine?
Limit yourself to 2 cups a day.
Find other alternatives such as juice or water.
A love of coffee vs. a caffeine dependency
Caffeine is also present in soft drinks, chocolate, and medication.
Symptoms of withdrawal include sleepiness or drowsiness.
Challenge Yourself!
Stuck working indoors?
Stretch your limbs.
Get moving, whether it is at home or work
Do some jumping jacks, stretches or squats.
It is so important to get your body moving and your blood pumping
Exercise will help in being more productive and efficient.
Challenge Yourself!
- Extend your legs and reach toward your toes.
- Hug one knee at a time, pulling it toward your chest.
- Clasp your hands in front of you and lower your head in line with your arms.
- Clasp your hands behind your back, push the chest outward and raise the chin.
Stressed and reaching for food?
Eat slowly and mindfully.
Avoid emotional eating.
Emotional eating is a way to suppress emotions such as fear, boredom, and loneliness.
If you snack, chew each morsel 20 times before the next bite. Notice the texture and flavor.
Professionals can help improve your relationship with food.
Challenge Yourself!
1. What was its flavor?
2. What is its texture like?
3. How do you think it was made?
4. Are you hungry?
5. Do you want to eat now? Why?
Did you move today yet?
Incorporate a 5 minute workout everyday.
Perform household chores such as vacuuming.
Practice a quick yoga or stretching routine.
Walk around the block, or even inside the malls during poor weather conditions.
Use a fitness app or online video for a quick workout session.
Challenge Yourself!
1. Lower limbs (feet and legs)
2. Stomach and chest
3. Arms, shoulders, and neck
4. Face Tense each muscle for 5s, and then release for 15s.
Showered in the past day yet?
Take a hot shower or warm bath.
The rise and fall of body temperature helps relaxation and improves sleep.
Warming up your body can increase blood flow.
A shower gives you a time for reflection and mindfulness.
Challenge Yourself!
- What is the scent of your soap?
- Are you getting goosebumps?
- Is there an event stressing you?
- Would you react differently to the event next time? How?
(Elisha Goldstein, Ph.D.. Tum on the shower and reduce your stress today, 2009)
Sacrificing sleep for productivity?
It is important to get atleast 7 hours of sleep.
Sleep is crucial for memory formation
If you are drowsy midday, have a 30 minute nap.
Practice sleep hygiene by establishing a routine sleep schedule to avoid mood disorders.
One hour before bed, take a bath, read a book, or practice relaxation exercises.
Challenge Yourself!
Tired when the day just started?
Step outside for 5 minutes. Sunshine and fresh air can be nourishing.
Slip on shoes and stand outside. Grab a jacket if it is chilly. Or, just open up a window
Exposure to sunlight increases the brain ' s release of a hormone called serotonin. Serotonin boosts mood and helps you feel calm and focused.
Challenge Yourself!
Brain fog bringing you down?
Listen to some music. Music is a great way to lift the mood.
Smartphones have access to playlists or the radio.
Search for calming playlists online to relax.
Challenge Yourself!
- Identify Mood: Assess your current mood to choose the right music.
- Select Music: Pick music that aligns with your desired emotional state.
- Create Playlists: Organize your music into playlists for easy access.
- Mindful Listening: Engage in mindful listening to fully experience and benefit from the music.
Stress can make us hurried.
Recognize that you have time, and unpleasant emotions and situations are likely temporary
Be mindful of actions and slow down.
Recharge for efficient work as taking breaks can prevent breakout
Challenge Yourself!
Work for 25 mins → Break for 5 mins. Repeat 4 times.
After 4 repeated intervals, take a long break.
Work for 50 mins → Break for 10 mins. Repeat 2 times.
After 2 repeated intervals, take a long break.
Overwhelmed by involvements?
Schedule a time to sit undisturbed by devices to reflect on and define your priorities.
Take a moment to sit down in a quiet place.
Practice meditation to recognize passing thoughts as separate from your core self.
Challenge Yourself!
- Sit comfortably
- Focus on your breathing
- Bring your attention to the present
Pressure can be motivating.
Although pressure can motivate you, breaks can improve your work.
Effects of your ignored stress symptoms on your mood, your body and your behavior.
Identify signs of stress. Pushing through a panic attack may worsen feelings and work quality.
Challenge Yourself!
“What if… ” doesn’t always reflect reality.
Be critical of your pessimism.
Questioning your thoughts doesn't mean you are dumb, or you shouldn’t trust yourself.
Choose how to react to your emotions.
Challenge Yourself!
Are you feeling ineffective?
Train your brain for motivation and productivity
Motivation is inspired by dopamine. By completing small tasks, you can train your brain to attach a dopamine response to tasks as a reward.
Small tasks can illicit great motivation and pleasure.
Challenge Yourself!
Feel others work more?
Being busy isn’t the same as being productive.
Life is not a contest on who can do the most on the least amount of sleep and food.
Go at your best pace.
Challenge Yourself!
Intimidated by a friend's success?
Identify your own successes.
Everyone has their experiences and values, and no one has everything figured out.
Another’s success often has no effect on your opportunities.
Challenge Yourself!
Need to vent?
Write in a journal/blog to let out your thoughts.
If comfortable, ask a friend, family member, or mentor to listen to your concerns.
Asking for help shows strength.
Challenge Yourself!
→ Or ask someone ‘ s opinion on a struggle you are going through.
Are you bottling up your emotions?
Take a moment to express your struggles.
Don’t minimize what you feel as ignored symptoms can worsen.
It is okay to feel intensely. It is okay to cry.
Challenge Yourself!
Ask yourself the following:
- What is bothering you?
- How long have you felt this way?
- Do you accept your feelings?
- Have you expressed them? How so?
Need a boost in self esteem?
Wear something special.
Put on clean clothes which aren't PJs. Wear a favorite T-shirts or photo ready outfit.
Dress code? Try fun socks or undergarments.
Challenge Yourself!
Look at what you are wearing now.
- What color is it?
- How does it feel on your body?
- Describe the style.
- What do you want to do in it?
- Do you feel confident in it?
Having trouble attending class?
Establish a routine that keeps you prepared such as packing your bag the night before.
If appropriate, avoid earlyclasses and 3-hour classes when schedule planning.
Prioritize tasks, break them into smaller steps, and celebrate small achievements.
Challenge Yourself!
Are your thoughts cluttered?
Clean your workspace.
Clear any clothes or food off surfaces and recycle any papers you do not need.
Declutter your space, and mind.
Challenge Yourself!
Nervous about a presentation?
Perfect the opening for confidence.
Remember, your audience thinks you are an expert and wants you to succeed.
Practice deep breathing exercises beforehand to help manage anxiety.
Challenge Yourself!
Concerned about career decisions?
Seek guidance from mentors or career advisors for personalized career advice and feedback.
Reflect on your interests, values, and skills and research potential careers and required qualifications.
Network with industry professionals for insights through events and online platforms.