LiveWell Vermont

  Progressive Muscle Relaxation (PMR) is a simple way to help your body relax and reduce stress. It involves tensing and then relaxing different muscle groups in your body, one at a time. This activity can be used to manage tension during stressful times, at night to fall asleep.  Benefits of PMR: Allows for a mindful check in with your body Can help you notice and let go of tension Helps you sleep better A quick, activity to help manage stress that doesn't require special tools How to Perform Progressive Muscle Relaxation: Find a Quiet Place : Especially your first few times trying this, sit or lie down in a comfortable position in a quiet room where you won’t be disturbed.  Take a Few Deep Breaths : Close your eyes and take a few deep breaths, inhaling through your nose and exhaling through your mouth. Focus on your breathing to help you relax. Start with Your Feet : Tense the muscles in your feet by curling your toes and holding...

  The Ladder of Inference is a tool that helps us understand how we make decisions and form beliefs. Imagine a ladder with several rungs, each representing a step in our thinking process. Here’s how it works:  Observation: At the bottom, we observe raw data and experiences. This is what we see, hear, or read. It's important to remember that we don't necessarily observe all information available.  Example: Here is what I see... Selection: Next, we select certain pieces of data to focus on. We can't pay attention to everything, so we choose what's important to us from what we observed. Example: What I think is relevant about that is... Meanings: Then, we interpret the data. This means we add meaning based on our past experiences and knowledge. Example: I take that to mean... Assumptions: After that, we make assumptions based on meanings we added to our selected data. And I assume that... Conclusions: Next, we draw conclusions. We decide what we believe is true based o...

  Sleep is essential for everyone. It helps our bodies and minds function properly. Without enough sleep, we can feel tired, moody, and have trouble concentrating. Here’s why sleep is so important and how you can improve your sleep habits. Why Sleep is Important: Restores Energy : Sleep recharges your body and mind, giving you the energy you need for the next day. Improves Memory : While you sleep, your brain processes information, helping you remember things better. Boosts Mood : Good sleep can make you feel happier and less stressed. Supports Health : Sleep allows repair to occur, and helps you to recover from exercise.  Good Sleep Habits: Stick to a Schedule : Go to bed and wake up at the same time every day, even on weekends. Consider a routine that is relaxing for you. This could include a hot shower, mug of tea, guided meditation, or yoga. Create a Bedtime Routine : Do calming activities before bed, like reading or ...

  Exercise is important for staying healthy and feeling good. Experts recommend regular exercise most days of the week. However, adding more into already full days can sound impossible. Here’s how to make exercise a regular part of your day. How Much Exercise Do You Need?   Cardiovascular Exercise: Aim for at least 30 minutes of moderate cardio, like brisk walking, 5 days a week. You can also do 15 minutes of vigorous exercise, like running, 5 days a week. Moderate Exercise: Activities that make you breathe harder but still let you talk, like walking fast, biking, or dancing. Vigorous Exercise: Activities that make you breathe much harder and make talking difficult, like running, aerobics, or swimming laps. Strength training: Aim for at least two sessions per week, hitting all major muscle groups. As you improve these sessions may take a little more time than if you are very new to strength training. Stretching: Find time for sessions at least twice per week. Aim to stretch as...

  Setting goals can help you achieve more in life, but it’s important to set them in a way that are realistic, especially if achieving keeps you motivated. If this has been a struggle for you in the past, consider setting floor and ceiling goals.  Floor Goals: Floor goals are the minimum targets you aim to achieve. Think of them as your safety net—something you can accomplish even on a tough day. These goals are realistic and manageable, keeping you motivated without overwhelming you. For example, if you want to exercise more, your floor goal might be to walk for 10 minutes every day. Even on a busy or low-energy day, you can usually manage to reach this goal. Ceiling Goals: Ceiling goals are your ultimate targets. They represent the best you can achieve when everything goes well. These goals are challenging and push you to reach your full potential. Using the same exercise example, your ceiling goal might be to jog for 30 minutes three times a week. This goal push...

Changing can be challenging, but is an important part of growth. Understanding the phases of change can help you know what to expect and how to stay motivated. The phases of change are steps people go through when making a big change in their lives. Here’s a simple guide: Precontemplation:  In this phase, you’re not yet thinking about making a change. You might not see a problem with your current behavior or might not feel ready to change. Contemplation:  You start to think about making a change. You weigh the pros and cons and consider the benefits of changing. This is when you start to realize the importance of taking action.  If you jump in and start trying to do the goal now without any preparation, you miss some opportunities to set yourself up for success. This can make goals much harder to achieve in the moment, leaving you feeling exhausted and frustrated. Preparation:  You decide to make a change and start planning how to do it. You set goals and make a pl...

  Eating enough fruits and vegetables is important for staying healthy. They provide vitamins, minerals, and fiber that help your body function well. Here are some easy ways to increase the number of fruits and vegetables you eat each day. 1. Start with Breakfast: Add fruit to your cereal, oatmeal, or yogurt. Make a smoothie with your favorite fruits and a handful of spinach. Include vegetables in your omelet, like tomatoes, peppers, or spinach. 2. Snack Smart: Keep fresh fruit like apples, bananas, or berries handy for quick snacks, and pair well with yogurt or peanut butter.  Cut up veggies like carrots, celery, and bell peppers to munch on throughout the day. Try dipping veggies in hummus or a yogurt dip, like tzatziki. 3. Add to Every Meal: Include a side salad with your lunch and dinner. Add extra veggies to your sandwiches, soups, and stews. Stir vegetables into pasta, rice, and grain dishes. Veggie dips and dressings a...

Self-appreciation means recognizing and valuing your own qualities and achievements. Because many of us value self-improvement, it's natural to notice the negative and try to level up. However, it’s crucial for your mental health and well-being to notice your positive traits as well. Appreciating yourself can boost your confidence, improve your mood, and help you stay motivated. Seeing strengths can also give you more tools to use on your path through life.  Choose three of the following prompts to reflect upon and thoroughly appreciate yourself:   Think of a random act of kindness you performed and appreciate yourself for doing it. List three qualities you have that make you a good friend and why. Write about a time when your unique skills or strengths helped solve a problem. Describe a moment when you felt truly proud of something you did and why. Write a thank-you note to yourself for a recent accomplishment, big or small. Tiny wins count! Describe a situation where your un...