HEALTHY MIND. HEALTHY BODY.
Enjoying life means staying healthy. Use this section to keep your mind and your body in shape. Eating healthy and exercising will set you on the path for success.
How to keep calm under pressure
- Take a Deep Breath
Breathing deeply and slowly triggers the body to stop releasing stress hormones and start to relax. Concentrating on your breathing can also help to distract your mind from whatever is bothering you so that you focus only on what is happening at that moment.
Breathe in deeply through your nose – you should breathe all the way into your belly and not just your chest. Hold for a moment and breathe out slowly through your mouth. Take a few minutes just to breathe and you should find yourself feeling calmer quickly.
- Focus on the Positives
Always imagining the worst case in every scenario is clinically known as catastrophic thinking and can increase anxiety and feelings of panic.
Rather than dwelling on negative aspects or outcomes, try to spend a few moments thinking positively. If your bathroom has flooded and you have to replace all the flooring, for example, this could be a very stressful situation. Yet try to focus on the fact that it gives you the opportunity to update and renovate, and the repairs should be covered by your insurance.
Staying positive allows your brain to avoid stress and stay calm.
- Get Plenty of Sleep
Everything seems worse when you’ve haven’t had a good night’s sleep. Stress and anxiety can often lead to insomnia so you end up in a vicious cycle – not being able to sleep and then feeling worse because you haven’t had enough sleep.
Make sleep a priority, especially if you’re under a lot of pressure. Go to bed early and ban electronic devices from the bedroom. Lavender essential oil can also promote feelings of calm and help you to sleep at night.
- Go for a Walk
go for a walk to keep calm under pressure. Exercise is just as important as sleep when it comes to keeping stress in check and dealing with external pressure. Exercise prompts the body to release feel-good hormones and helps to clear your head.
If you’re under pressure at work, just five minutes of fresh air and a change of scenery could help you to feel calmer and gain a new perspective on the situation – you’ll probably realise it’s not a case of life or death anyway.
Meditation has been proven to reduce stress and actually changes the brain over time so you can manage your emotions better and stay calm when you need to most.
If you think meditation is all about sitting cross-legged for hours and chanting “om”, you couldn’t be further from the truth – even a few minutes of sitting quietly and concentrating on your breathing is a beneficial form of meditation. You can also try apps like Headspace and Calm.
- Practice Gratitude
Staying grateful for everything you have in your life – no matter how small – can keep things in perspective and help you to maintain a positive attitude.
Studies have shown that people who keep a daily gratitude journal have lower levels of cortisol – the hormone responsible for stress. Try taking a few minutes at the end of each day to write down 5 things you feel thankful for and see how much better it makes you feel.
- Surround yourself with positive people
You probably have a few people in your life who can make you feel stressed just by being around them. While it’s not always possible to cut these people out of your life entirely, when you’re under pressure try to spend more time with friends and family who are helpful, positive, and will lift you up rather than drag you down.
Retrain Your Brain for a Calmer Life
10 Tips for Eating Healthy
- Choose good carbs, not no carbs. Whole grains are your best bet.
- Pay attention to the protein package. Fish, poultry, nuts, and beans are the best choices.
- Choose foods with healthy fats, limit foods high in saturated fat, and avoid foods with trans fat. Plant oils, nuts, and fish are the healthiest sources.
- Choose a fiber-filled diet, rich in whole grains, vegetables, and fruits.
- Eat more vegetables and fruits. Go for color and variety—dark green, yellow, orange, and red.
- Calcium is important. But milk isn’t the only, or even best, source.
- Water is best to quench your thirst. Skip the sugary drinks, and go easy on the milk and juice.
- Eating less salt is good for everyone’s health. Choose more fresh foods and fewer processed foods.
- Moderate drinking can be healthy—but not for everyone. You must weigh the benefits and risks.
- A daily multivitamin is a great nutrition insurance policy. Some extra vitamin D may add an extra health boost.
Is the COVID-19 vaccine safe and effective?
After a COVID-19 vaccine is authorized or approved for use by the FDA, many vaccine safety monitoring systems watch for adverse events (possible side effects). This ongoing monitoring can pick up on adverse events that may not have been seen in clinical trials. If an unexpected adverse event is seen, experts quickly study it further to see if it is a true safety concern. Experts then decide whether changes are needed in US vaccine recommendations. In New York State, an added level of review was established to ensure COVID vaccine safety. Following FDA approval, experts on New York State’s independent COVID-19 Vaccine Clinical Advisory Task Force thoroughly review vaccine research before recommending any vaccine to New Yorkers. The COVID-19 vaccine developed by Pfizer and BioNTech has been approved by both the FDA and New York State’s independent Clinical Advisory Task Force.
What are the Side Effects I should Expect from the COVID-19 Vaccine
Whenever you receive a vaccine, your body produces an immune response that can vary from a sore arm to feeling unwell for a few days. Generally, you can expect a sore arm or swelling where you received the vaccine. Other side effects include fever, chills, tiredness, or a headache. For more information about possible vaccine side effects, visit https://www.cdc.gov/coronavirus/2019-ncov/vaccines/expect/after.html
The content in this app is for informational purposes only and should NOT be substituted for professional diagnosis and treatment. If you, or someone you know, is experiencing symptoms of suicide or are contemplating suicide, seek immediate professional attention.