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Keep a Positive Mindset

Why Be Positive?

Being positive is more about an overall perspective in life and the tendency to focus on all that we’re blessed with each day.

What Are Some Key Traits to Keep Yourself Positive?

  1. Stay Open & Optimistic: Looking at situations as opportunities for growth rather than obstacles can help cultivate positive thinking.
  2. Be Grateful: By cultivating a sense of gratitude and appreciating what one already has in life, individuals can improve their mental and emotional outlook and develop a more positive attitude. 
  3. Be Resilient: It involves being able to bounce back from difficult experiences and to mentally and emotionally adjust oneself to changes or unexpected events in a positive manner.

How to Keep Yourself Positive?

  1. Are you looking for the good in the world?
  2. Limiting news programming, negative social media content.
  3. What are you nourishing your mind with?  Energy flows where focus goes.
  4. Is your inner circle inspiring you to be the best version of yourself?
  5. Get Inspired! Listening to inspiration messages and sharing what resonates with you. Make a List!
  6. Make Gratitude lists – begin journaling your thoughts, feelings, and experiences.

Social

Why Being Social So Important?

Social interaction is vital for your brain health. Lowers your risk for dementia. Promote a sense of connection to the world, safety, belonging and security. Allows you to confide in like-minded individuals and allows them to confide in you. As social creatures it’s vital to connect and support each other. When we grow in recovery and share with others, we experience the ultimate connection and high.

Conversely, social isolation has been proven to lead to depression, poor sleep quality, impaired executive function, accelerated cognitive decline, poor cardiovascular function and can weaken your immune system.

What Are Some Ways to Connect and Become More Social?

  1. Fellowship – recovery support groups, faith-based activities, social clubs.
  2. Family & Friends – interactions with proper boundaries set if needed.
  3. Healthy use of social media and internet. Seek inspirational messages and share only positive posts.
  4. Stay Positive & Connected – saying hello and share a smile with people. Smiles are contagious.
  5. Share Your Story – Are you being authentic with yourself and the world?  What is your truth and are you sharing it?

Nutrition

Why is Our Food So Important?

Our Nutrition is a critical part of health and development. Better nutrition is related to improved mental health, stronger immune systems, and lowers the risk of non-communicable diseases (such as diabetes, heart disease and cancer).

How to Eat, Feel & Live Cleaner?

  1. Breakfast like a King/Queen – Lunch like a Prince/Princess – Dinner like a Pauper.
  2. Drink plenty of water each day.
  3. Limit processed foods and sugar intake.  The Standard American Diet (SAD) is deadly. 
  4. Do your best to avoid artificial sweeteners.
  5. Avoid processed foods as much as possible. What we eat impacts what we think and how we feel. If you’re eating processed foods…you’re already doing too much processing. Limit fast foods as best you can.
  6. Eat more natural; plant-based foods, fruits, and vegetables.
  7. Eliminate all processed foods.

Sleep

What is Your Circadian Rhythm?

All life, even the simplest life, has a circadian rhythm of the same duration. This daily cycle influences brain-wave activity patterns, cellular repair, and hormonal levels in the body. The cycle is shared with all life, but changes in light levels and temperature conditions that can affect them.

So Why is Your Sleep So Important?

  1. Promotes a healthy body and strengthens your immune system.
  2. Supports mental health and your overall well-being.
  3. Essential to repairing and healing the body.

How Can I Improve My Sleep?

Just Breathe – 4-7-8 Box Breathing. This breathing pattern helps to promote relaxation and may contribute to a restful sleep. It primarily relaxes the nervous system and can help calm anxiety and stress. 

So, What to do? 

Simply place the tip of your tongue behind your upper front teeth and exhale with your mouth open. Next, close your mouth and take a deep breath while counting slowly to four in your head. Hold this breath for a count of seven, and exhale slowly for eight. Repeat this pattern as many times as needed, continuing to bring your focus back to your breathing if it wanders.

    1. Clean Your Room – There is a very strong correlation between a cluttered bedroom and a cluttered mind, so it stands to reason that going to sleep in a clean bedroom can improve rest and reduce racing thoughts. Take the time to clean your bedroom and remove both visible and hidden clutter such as stacks of books or laundry piles. It can also help your peace of mind to crawl into a neatly made bed at the end of the day.
    2. Lose The Electronics – Blue light from televisions, computers, and mobile phones can significantly affect sleep patterns because they decrease the amount of melatonin produced by the body. Also, the idea of being accessible by text, email, or social media all night is a major stressor for many people. Commit to putting away cell phones and other electronics an hour before going to sleep; try to wind down before bed in other ways, such as reading or meditating.
    3. Listen to Soothing Music – Some music is specifically designed to promote sound sleep and relaxation. By listening to soothing music before turning in for the night, you may find yourself in a relaxed state and more easily drift off to sleep.
    4. Limit Your Caffeine and Energy Drink Use in the Evening.

Exercise

improve your brain health, help manage weight, reduce the risk of disease, strengthen muscles and bones, and improve your ability to do everyday activities and enjoy life to the fullest.

What to Do & When to Do It?

If possible, get yourself moving early in the day. Waking up to a regular exercise routine is a fantastic way to promote healthy sleep at night. Adopting a regular and consistent daily fitness routine allows serotonin (neurotransmitter that effects our mood) levels to rise while cortisol (stress hormone) levels decrease, leading to a more level mood and reduced stress. Studies show morning workouts are more effective for regulating these hormones than those done later in the day.

What is the Best Workout for You to Do?

The BEST Workout Program is the one that you get to consistently.

Where to begin?

  1. Start off slowly and build gradually. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. … 
  2. Change things up when you need to.
  3. Get creative with your exercise routines.
  4. Always listen to your body.
  5. Remain flexible in your approach.
  6. Just get moving and DON’T WAIT FOR THE PERFECT TIME TO BEGIN. That perfect time is “RIGHT NOW!”
  7. Recruit a workout partner or ask an expert for some help.

Spirituality

Spirituality is a broad term that refers to a deep sense of connection to something greater than oneself. It is the search for meaning and purpose in life, often involving a belief in a higher power or force. Spirituality is often associated with religious beliefs and practices but can also be a more personal exploration of one’s beliefs and values. It may involve practices such as prayer or meditation, seeking guidance from spiritual leaders, engaging in acts of service, or connecting with nature or the universe. For many people, spirituality is a source of comfort, growth, and personal development. It can help individuals to find a sense of meaning and purpose in life, nurture their relationships, and cope with challenges and difficult experiences.

How to Connect to Your Spirituality?

  1. Be active in your expression of faith
  2. Practice meditation/prayer- centered breathwork.
  3. Ask yourself: What altruistic practices are you incorporating to light your spirit?
  4. How do you nourish your mind, body and spirit?
  5. Listen to Daily Inspirational message. (LINKS)
  6. Know there is NO chemical solution to a spiritual problem.

Support

Studies have shown that having a strong support system has many positive health benefits, such as higher levels of well-being, better coping skills, and a longer and healthier quality of life. Social support can reduce depression and anxiety.

How to Get Supported?

Are you creating your destiny as a venture with your treatment team?

  1. Self – Advocacy – educating yourself on modalities for recovery.
  2. Seeking nutrition info, personal training and exercise content.
  3. Tracking bloodwork and documenting medication changes on a spreadsheet for treatment professionals.
  4. Engaging with doctors, therapists, coaches, and vocational counselors.
  5. Does your family and inner circle know your crisis plan? Who has your back? Who can you trust? What is your post-crisis plan?
  6. Is your expression of faith and recovery modality allowing you to be of service?