Archive for October, 2015

Meeting Your Health Goals

October 23, 2015

Every day we make choices about how to care for ourselves. From what we’ll eat to how active we’ll be, every decision has costs and benefits. Choosing healthy goals can feel intimidating, especially when we’re lacking the “New Year’s Resolution” momentum. Making specific, measurable, and attainable goals sets you up for the life you desire.

Goal-Setting Tips:

Specific – Many times, our goals are vague and too broad. This fails to inspire and motivate us to make a lifestyle change. Instead, clearly describe what you would like to do and with what specific behavior.

For example, you might say, “I want to get fit.” But how often are you going to exercise and for how long? There’s a big difference between, “I want to be healthier,” and “I want to go for an hour-long run, three times this week, so I will have energy to play with my kids.”

Measurable – In addition to specificity, goals should be measurable. Writing down our behavior or tracking it wan an app will offer clues as to why we’re moving toward or away from our goals. For example, if your goal is to lose 15 pounds, this might involve counting your calories or tracking your daily percentage of vitamins and minerals.

Attainable – Goals should be realistic, given your time, finances, abilities, etc. Set small, attainable steps toward the larger goal. These might be daily, weekly, or monthly. Besides offering encouragement, small and attainable goals provide opportunities for rewards along the way.

Setting health goals are best done in community. Surrounding yourself with supportive peers pursuing similar goals is very helpful. Also, say your goals aloud. Tell people what you’re working toward and how you’ll get there. The more you speak out your goals and why you’re doing this, the more you’ll believe you can actually achieve them. There’s no time like today, even if it isn’t January 1st.

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Stress Less

October 2, 2015

You’ve probably heard countless ways to manage stress: exercise, get enough sleep, talk to a friend, meditate, write things down – the list goes on. But according to Huffington Post blogger Jon Wortmann, before you can even thing about managing your stress, there are three things you must do first.

Notice Stress

This seems obvious, but sometimes we’re so busy or distracted we completely miss our body’s signs that we’re feeling stressed. Have you been getting a lot of headaches or stomachaches? Does it fee like your having a panic attack? Has your appetite or sleep schedule changed? Your brain may be telling you something needs your attention. Instead of shaking off or ignoring these signs, consider if they’re connected to stress.

Admit You’re Stressed

This doesn’t mean you can’t handle what’s on your plate. Once you admit you feel stressed, you can begin to focus on what’s most important at that moment. Making these kinds of choices can tell your brain to turn down the alarm as you work to get things under control.

Focus on One Thing You Want to Think or Feel

If you find yourself in an immediately stressful situation (heart is racing, palms are sweating), focus on the emotion you want to be feeling. Imagine yourself in your favorite location, eating your favorite food, next to someone you care about, or anything that can help you feel calmer quickly. Being able to recall these calming memories in a time of stress can help you work through it and focus instead on what need to get done.