Challenge Yourself: Step Away

-

 

Step Away Challenge
July 13-19

July's Healthy Habit Challenge is to step away and calm your emotions first, each day. However, if you are not flying into a rage on a daily basis you might be wondering how to engage with this challenge. Below some options to engage with the challenge.

Noticing early signs counts toward this challenge. Most folks can probably list things that will irk them easily, but identifying the first sign that you are triggered is harder. For one full day, try to notice the earliest sign possible that something is going sideways. Some folks might notice themselves giving a terse response, other folks might notice a change in their posture, or a feeling in their chest. As you notice things, write them down. That list can be helpful on difficult times, as you now have a "check engine light" to look for. 

Experimenting with ways to step away counts toward this challenge. Stepping away can be literal or metaphorical, you get to decide what works for you. Some options on how to step away might be literally to go to the bathroom, which is nearly always acceptable but still allows you to get space. Metaphorically stepping away might mean visualizing being out in nature or doing a calming breathing exercise. The goal is to find something useful, which means it has to work and it has to be realistic. To see what is useful, experiment with the options to "step away" that you come up with. 

Mentally going through this process counts toward this challenge. Think through applying this to your life. Envision the average Monday, and mentally walk through your day. What is the first way that someone or something will likely irk you? How will you notice it, and what will that feel like? What would you ideally like your reaction to be? How will you stay calm? 

No matter how you choose to step away for this challenge, the goal is to prioritize your mental health. 

Comments

Post a Comment

Popular posts from this blog

How to Build a Low Cost Home Gym

-
Image
So many of us wish we could get more use out of our gym memberships, but with hectic lives and unpredictable schedules, it's not always so easy. If you find it too hard to get out of your house every day for a workout, why not bring the gym to you? Creating a gym in your home can save time and money -- there's no need to own the same heavy, expensive equipment found at a standard gym. You may be surprised at how easy it is to tailor a home gym to fit you personal needs. All you need are a few tangible pieces and a motivational vibe! Below are five necessities to start building your home gym. Atmosphere: Think about what you like most about the gym and figure out how to bring some of that atmosphere to your own space. If natural light is a must have for you, find a space upstairs with great windows to create the look you want. If you like to watch TV while you sweat, set up your gym in a room that has screen access. Need a little visual motivation? Try something simple like...
Read more

Developing a Workout Routine

-
Image
Developing a routine when working out is important for achieving fitness goals and protecting your body from injury. Below are some tips and tools on developing the perfect workout routine. Use these tips to customize a workout routine that works for you! Tip 1: Consistency Building a strong fitness routine does not happen overnight. You must develop a process and work at it regularly. Decide how many days you are going to work out each week and commit to fitting it into your schedule. Tip 2: Recover Your muscles need time to recover to completely benefit from your physical efforts. When creating your routine, make sure there are days for rest! You do not have to remain completely inactive on recovery days. Long walks, light yoga and casual swimming are all things that get your body moving while still allowing time for your muscles to recoup. Tip 3: Variety Consistency is important when you are thinking about duration and frequency of exercise. Variety is import...
Read more

Sunlight, Vitamin D, and Skin Protection: A Balanced Approach

-
Image
  With the beginning of summer, many of us are happy to be outside again. Sunlight can help regulate circadian rhythm, support mood, and contribute to vitamin D production. At the same time, ultraviolet (UV) exposure increases the risk of skin cancer, and Vermont consistently reports melanoma rates well above the national average. According to the National Cancer Institute State Cancer Profiles , Vermont's melanoma incidence rate is about 35 cases per 100,000 people, compared to about 23 per 100,000 nationally.  With so much conflicting information available, it can sometimes sound like there are only two choices: avoid the sun or skip sun protection. In reality, the research supports a more balanced middle ground.  Natural light exposure, especially earlier in the day, helps support the body's sleep-wake cycle and may improve alertness and mood. Sunlight also helps the skin produce vitamin D, which is important for bone health, muscle function, and immune health. Importa...
Read more

Carrying Pride Forward

-
Image
  Small Ways to Support Inclusion All Year Long June may be Pride Month, but creating a welcoming and inclusive community doesn't end when the calendar turns to July. Inclusion is built through everyday actions that help people feel seen, respected, and valued.  Here are a few ways to carry the spirit of Pride throughout the year: Lead with curiosity and respect. Everyone's experiences and identities are unique. Approaching others with kindness, openness, and a willingness to learn can help build stronger connections and understanding.  Use inclusive language. Simple choices such as using a person's correct name and pronouns, or avoiding assumptions about someone's family, relationships, or experiences can make a meaningful difference. If you make a mistake, acknowledge it, correct yourself, and continue the conversation. Listen to understand. When someone shares a perspective or experience different from your own, practice listening without judgment. Feeling heard is a...
Read more

Understanding Diabetes and Blood Sugar

-
Image
  Preventing Diabetes In many cases, diabetes is a preventable disease.  This means that by making lifestyle changes we can improve quality of life. Aim to start small with manageable improvements to what you are already doing and build from there. Dietary changes include eating a variety of whole, unprocessed foods, consuming more fruits and vegetables. Beverages matter too!  Aim to drink more water and avoid sugary drinks. Physical activity is also important; the CDC recommends 150 minutes of moderate level exercise and 2 strength building sessions over the course of a week. If you lead a sedentary lifestyle, aim to work more movement into your day wherever possible, like parking farther from your destination and going downstairs to use the bathroom. Try different types of exercise to find the ones that are most enjoyable to you or make activity social by inviting friends. Prediabetes & Diabetes Before people develop type 2 diabetes, they usually have prediabetes. T...
Read more

Men's Health Month Tips

-
Image
  June is Men's Health Month, and it can be a helpful reminder to pay attention to the habits and screenings that support long-term health.  Many common conditions affecting men, including high blood pressure, high cholesterol, type 2 diabetes, and some cancers, can develop gradually with few early symptoms. Preventive care and routine screenings help catch concerns earlier, when treatment is often simpler and more effective. Health habits also do not need to be all-or-nothing to make a difference. Research shows that small, consistent behaviors are more likely to last over time than major lifestyle overhauls.  A few simple ideas:  Take a 10-minute walk after meals Add protein and fiber to snacks and lunches Drink water regularly throughout the day Stretch before or after long periods or driving or sitting Schedule a preventive visit or screening you've been postponing Aim for a little more sleep when possible Even small changes can support energy, mood, heart heal...
Read more

Nutrition Tips for Holiday Season

-
Image
  Merry Happy Chrismahanukwanzakah! When we talk about nutrition around the holidays, a lot of the chitter chatter is about “temptations” and a lot of the advice we hear is about “resisting temptations” And yea, there are a lot of what we think of as “temptations” around this time of year. What are your favorite holiday treats that get labeled as “temptations”? (here are some of DHR's favorite treats!) Gingerbread cookies Pie Stuffed mushrooms Chex mix Eggnog Morning sticky buns hot cocoa chocolate peanut butter balls peppermint ANYTHING Latkes These treats are important for helping us celebrate! They help us feel connected to traditions, feel like the holiday is actually here, connect with family, remember family members who’ve gone before us, etc.! However, healthy eating doesn’t have to mean that we have to “stay strong” in the face of cookies and eggnog and latkes. In fact, depriving ourselves of these foods that we see as such an important part of the holidays is...
Read more