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Chapter 1: Sleep
Tips: Try the 4-7-8 breathing method! Breath in for four counts, hold for seven and breath out for eight This breathing pattern works to reduce anxiety and can assist with falling asleep Resource: https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/napping/art-20048319
Chapter 2: Exercise
Tips: Purchase or request a standing desk or walk pad If you work in an office or at home try decreasing sedentary behaviour by replacing a regular sit-down desk with a standing one, or even with a walking desk treadmill. Resource: https://www.health.harvard.edu/staying-healthy/5-of-the-best-exercises-you-can-ever-do
Chapter 3: Community
Tips: Join a community gardens Lots of neighbourhoods now have community cards with provide access to land for people living in cities to grow their own plants and gardens. This is a great way to contribute to environmental health as well as make social connections in your neighbourhood. Resource: https://www.cdc.gov/social-connectedness/about/index.html
Chapter 4: Relaxation
Tips: Try a yoga class Yoga can be a great way to engage the mind and body in relaxation. If you are short on time, a yoga class can be a great way dedicate time to both exercise and relaxation. Resource: https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/breathing-exercises-for-stress/
Chapter 6 Toxic Coping:
Tips: Try and identify stressors When you find yourself temped to revert to an unhealthy coping mechanism, take a moment to try and pinpoint what triggered this feeling. By identifying the stressor, you can prepare yourself for future occurrences and choose a healthier replacement to manage stress Resource: https://www.health.harvard.edu/healthbeat/9-tips-to-boost-your-energy-naturally
