The Wellness Trifecta
Exercise
Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn, but any amount of activity is better than none at all.
Diet
A healthy diet may help to prevent certain long-term (chronic) diseases such as heart disease, stroke, and diabetes. It may also help to reduce your risk of developing some cancers and help you to keep a healthy weight.
Sleep
Sleep is an essential function that allows your body and mind to recharge, leaving you refreshed and alert when you wake up. Healthy sleep also helps the body remain healthy. Without enough sleep, the brain cannot function properly.
Knowledge is Power
Checklists
Low Self-Esteem
Suicide
Depression
Anxiety
Symptoms of Low Self-Esteem Checklist
Uses negative “I am” statements
Sexually acting out online or in person
Constant self-doubt
Avoids trying new activities
Calls themselves names
Speaks too loudly and aggressive in tone
Avoids social situations
Symptoms of Being at Risk For Suicide
Disinterest in favorite extracurricular activities
Problems at work and losing interest in a job
Substance abuse, including alcohol and drug (illegal and legal drugs) use
Withdrawing from family and friends
Begins to neglect hygiene and other matters of personal appearance
Emotional distress brings on physical complaints (aches, fatigues, migraines)
Risk taking behaviors
Does not respond as before to praise
Symptoms of Depression
Little interest or pleasure in doing things
Feeling down, depressed, or hopeless
Trouble falling or staying asleep, or sleeping too much
Feeling tired or having little energy
Poor appetite, overeating, or considerable weight changes
Feeling bad about yourself – that you are a failure or having a lot of guilt
Difficulty concentrating on things or making decisions
Symptoms of Anxiety
Constantly feeling tense, worried, or on edge
Your anxiety interferes with your work, school, or family responsibilities?
You are plagued by fears that you know are irrational, but can’t shake?
You believe that something bad will happen if certain things aren’t done a certain way?
Avoiding everyday situations or activities because they cause you anxiety Sudden, unexpected attacks of heart-pounding panic
Feeling like danger and catastrophe are around every corner?
Low Self-Esteem
Symptoms of Low Self-Esteem Checklist
Uses negative “I am” statements
Sexually acting out online or in person
Constant self-doubt
Avoids trying new activities
Calls themselves names
Speaks too loudly and aggressive in tone
Avoids social situations
Suicide
Symptoms of Being at Risk For Suicide
Disinterest in favorite extracurricular activities
Problems at work and losing interest in a job
Substance abuse, including alcohol and drug (illegal and legal drugs) use
Withdrawing from family and friends
Begins to neglect hygiene and other matters of personal appearance
Emotional distress brings on physical complaints (aches, fatigues, migraines)
Risk taking behaviors
Does not respond as before to praise
Depression
Symptoms of Depression
Little interest or pleasure in doing things
Feeling down, depressed, or hopeless
Trouble falling or staying asleep, or sleeping too much
Feeling tired or having little energy
Poor appetite, overeating, or considerable weight changes
Feeling bad about yourself – that you are a failure or having a lot of guilt
Difficulty concentrating on things or making decisions
Anxiety
Symptoms of Anxiety
Constantly feeling tense, worried, or on edge
Your anxiety interferes with your work, school, or family responsibilities?
You are plagued by fears that you know are irrational, but can’t shake?
You believe that something bad will happen if certain things aren’t done a certain way?
Avoiding everyday situations or activities because they cause you anxiety Sudden, unexpected attacks of heart-pounding panic
Feeling like danger and catastrophe are around every corner?
Books We Recommend
This book is a classic in the world of relationship self-help. It will give you insight into how to communicate effectively with your loved one.
Do you struggle to shake the feeling that you’re not “good enough”? If so, you might want to give Wholehearted Living a try.
Growing up as a girl in today’s world is no easy task. Juggling family, friends, and life is stressful. This book helps teens learn new tools to girl up.
If you’ve been searching for that elusive work-life balance oasis, or if you’ve ever described yourself as “super-busy,” this book is for you.
Have You Done Your Couch Time Check-In?
Here’s the “real deal”: until we start taking our mental health as seriously as we do our physical health in this country, we will always be on the reactive, not proactive, side of the issue. We have physical check-ups, dental check-ups…heck, we even have our car and air conditioner checked regularly. But most people only seek mental health after things have really gone wrong. Regular check-ins will go a long way in detecting when someone is struggling and could prevent small problems from turning into significant issues. We call it getting a “Couch Time Check-In.”
As a Neely EAP member, you have access to a yearly Couch Time Check-In at no cost. Simply call or email our office to schedule your visit. Our mission is to create a national initiative to break the stigma associated with mental health through the use of annual mental health check-ins.
Drop the BS Wellness Podcast
Should You Consider Couples Counseling? w/Dr. Kimberly VanBuren
Making the choice to go to couples counseling can feel like a very big step. It involves admitting things are not perfect in your relationship which often brings up feelings of failure, blame, and shame. For those who are unfamiliar with the therapeutic process,...
78: Using Acupuncture for Your Mental Health w/Dr. Winnie Chan Wang
Talk therapy and medications are wonderful ways to treat mental health issues. However, there are many other therapeutic avenues that could be beneficial but are often not explored. One such therapeutic approach is the use of Acupuncture. Acupuncture is a form of...
77: Stress Management 101
The best part about a good vacation is how it can bring feelings of relaxation, peace of mind, and restoration. For a lot of people, however, those feelings are fleeting, and it’s not too long till you’re planning another vacation just to get a little bit of that...
76: Why Are You Still Playing Small? w/ Joy Sutton
We often dismiss what we want in life in order to maintain a present moment illusion of security, acceptance, or control. We may know that we are playing small yet continue to do so to keep the illusion. Why do we do this? Maybe it’s imposter syndrome, anxiety or the...
75: How to Tap Into Your Full Potential “The Remix Episode 23”
Do you feel like where you are at in life is where you’re supposed to be? I ask this a lot in therapy, and very few people can say they have achieved their true potential in life. The distance between where you are at and where you want to be is usually filled with...
74: Breaking the Cycle of Relationship Abuse w/Natalia Garcia Moreno
When a relationship turns abusive, it is one of the most devastating experiences. Shame, embarrassment, and self-blame often keep victims from seeking help. Abuse, also known as domestic violence, when in a household and/or intimate partner violence when within a...
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