Give yourself GRAPES

-

 

It’s the little things that end up making big differences! Whether you are looking for more balance in your life or you are having a hard time getting out of bed because of depression, scheduling activities for yourself can help increase your energy and improve your mood. Take time for yourself to practice good self-care. GRAPES is an activity scheduler that can help you keep track of your progress and give you a sense of accomplishment. There are 6 types of activities and they can be as simple or as challenging as you make it.

Remember, it’s about progress, not perfection! Do your best to do most tasks each day. If you can’t, pay attention to specific areas you may be missing and aim to do those more the next week. Even if you don’t feel like doing something or you have very low energy, going through the motions will eventually help your mood to improve. So, what is GRAPES exactly? 

GRAPES is an acronym that stands for:

  • Gentle With Self
  • Relaxation
  • Accomplishment
  • Pleasure
  • Exercise
  • Social

Each day, choose a simple activity from each of the different categories. GRAPES is great for anyone, but particularly can help with those who experience anxiety and depression. Here’s an example:

G – Reflect on an enjoyable moment

R – 10 minutes of meditation

A – Make a healthy meal

P – Watch a movie

E – Go for a 20 minute walk

S – Invite a friend for lunch

Comments

Post a Comment

Popular posts from this blog

Tips for Driving in the Snow

-
Image
Be Careful Out There Vermont! As Vermonters, we are sure you all know how to drive it the snow! But...just in case you know so new drivers, transplants (those new to Vermont), or Faux-monters (Fake Vermonters) we thought we would share a few helpful tips on this beautiful snowy day!! Please Share!! Stay home. Only go out if necessary. Even if you can drive well in bad weather, it’s better to avoid taking unnecessary risks by venturing out.  Drive slowly. Always adjust your speed down to account for lower traction when driving on snow or ice.  Accelerate and decelerate slowly. Apply the gas slowly to regain traction and avoid skids. Don’t try to get moving in a hurry and take time to slow down for a stoplight. Remember: It takes longer to slow down on icy roads.  Increase your following distance to five to six seconds. This increased margin of safety will provide the longer distance needed if you have to stop.  Know your brakes. Whether you have antil...
Read more

Exercises That Strengthen Your Core

-
Image
Having a strong core isn't just for athletes, strong abdominal and back muscles are essential for completing every day tasks. Try adding these exercises into your strength training routine for a stronger core! 1.) Abdominal crunch: Lie on your back and place your feet on the wall so your knees and hips are bent at a 90 degree angle. Raise your head and shoulders off the floor (to reduce strain on your neck, cross your arms across your chest instead of behind your head). Return to start position and then repeat.   2.) Bridge. Lie on your back with your knees bent. Keep your back in a neutral position and your abdominal muscles tight. Raise your hips off the until they are aligned with your knees and shoulders. Hold for 3 deep breaths and then return to start. Repeat. 3.) Segmental Rotation. Lie on your back with your knees bent. Keep your back in a neutral position and your abdominal muscles tight. Keeping your shoulders on the floor, let your knees fall slightly to t...
Read more

TRY SNOWSHOEING AND CROSS COUNTRY SKIING FOR FREE ON SATURDAY JANUARY 12, 2013

-
I f you are new to winter sports, snowshoeing and cross country skiing are quick to learn and fun for all ages making them perfect for families and groups and they are a great way to get some exercise.   We’ll have the experts and the equipment on hand to help you get started, all you have to do is show up ready to have fun.  Discover your new winter passion! Winter Trails Day involves almost 100 resorts and Nordic Centers nationwide, and gets 11,000 kids and adults on the snow each year. Please visit our Find A Site page to search for a site near you. HOW IT WORKS   Do Now 1.      Get excited to learn something new and to get outside this winter. 2.      Find some really fun friends to take with you (optional step) 3.      Visit the Winter Trails website ( www.wintertrails.org ) and go to the “find a site” page. 4.      Search your state or the state you woul...
Read more

Staying Hydrated in the Winter

-
Image
Summertime is usually the time of year when we refresh our goals to drink more water. Did you know that winter is another important time to fit in enough fluids?  Summer Winter More water than normal is lost through skin when sweating Dry air may increase water losses You may feel thirsty when you get hot, reminding you to drink more! It may be harder to notice you’re thirsty when you’re cold This year, keep your gloves close and your water bottles closer! Try these ideas to keep your chilly weather hydration routine fresh: Hydrating Hot Tea Just like hot temperatures during summer reminds us to drink more, let winter do the same! Whenever you feel chilly, brew a cup of hot tea to warm up AND rehydrate.  Our favorite herbal teas for wintertime:  peppermint cinnamon spice turmeric-ginger Winter Spritzer Mocktails Liven up your seltzer water with any of these festive flavorings! A splash of apple cid...
Read more

Find Calm in 5 Challenge

-
Image
  Whether you typically participate in challenges through the Wellness Portal or don't use the Portal at all, we would like to invite you to join us for a challenge hosted on our LiveWell Vermont Teams Channel for the month of December! The Find Calm in 5 Challenge is all about trying different mindful, calming exercises that can be done in five minutes or less. We will post a weekly exercise such as deep breathing (spoiler!), and you can try it out any time, or multiple times, throughout the month. We'd love to hear some feedback from you once you do give it a try by leaving a reaction on the weekly post. If you participate all month, you'll be entered into a drawing for a prize!
Read more

The Safest Way to Sit

-
Image
You may have heard that sitting for prolonged periods is not the best habit for our health. The more we can get up and move our bodies the better. In reality,  most of us find ourselves in situation that may require sitting for some amount of time. When this happens, the best thing we can do is make sure that we are sitting in the best position for our bodies. Check out the tips below on proper alignment when you have to take seat. Head and Neck Eyes should be about level with the top of the computer screen or the top third of the monitor. You eyes drift down naturally when you need to glance at the bottom of the screen without straining your neck. It's also important to face the screen straight on. This can be a challenge for those who work with two monitors; always try to be aware of keeping your shoulders and hips in alignment. Arms and Elbows Leaning on an arm rest can help keep you from slouching but can also cause you to painfully scrunch up your shoulders. Arm rests s...
Read more