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SHERI1969's Photo SHERI1969 SparkPoints: (0)
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8/3/09 8:51 P

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LESSON TWO

Your WELLNESS TOOLBOX

The instructions on the page I HAVE say to list any tools you learned in this workship por from your own life experience including things you would like to try, even if you haven't already. Then keep adding new ones/crossing out ones you decide aren't right for you. Keep this list in the beginning of your WRAP notebook, at the beginnning.
This list is for you to write down things you ALREADY do to relieve stress or things that you might like to try. List things such as:
Crochet
Play Piano
Walk
Stretch
Dance
Volunteer
My Faith
Wwebsites I visit
Shower

etc.
Write out as many as you can think of.
Also on another page write out things NOT TO DO. One of these would include eating. I have down:
Throw a fit
Swear
Isolate myself
Cancel time out (social)
Do not drink any caffeine
Don't yell at my cat

If you drink, smoke, gamble, etc., these would also go here.

PART TWO
IDEAS FOR DIVERSIONARY ACTIVITIES
BIRD WATCHING
BUILDING MODELS
CARVING
COLORING
COOKING
CRAFTS OF ALL KINDS
CROSSWORD PUZZLES
DANCING
DOODLING
DRAWING
SKIING
SNOWBOARDING
ROLLERBLADING
FIXING CARS
PLAY
GARDENING
GOING TO THE MOVIES
HIKING
HOME MAINTENANCE TASKS
KNITTING OR CROCHETING
PHOTOGRAPHY
PLAY CARDS
PLAYING A MUSICAL INSTRUMENT
PLAYING WITH A PET
POTTERY
QUILTING
READING
SCULPTING
SEWING
EMBROIDERY
FISHING
SPORTS OF ALL KINDS
SURFING THE NET
TAKING A COURSE OR LESSON
TENNIS
WALKING
WATCHING CHILDREN PLAY


LIST ANY DIVERSIONARY ACTIVITIES THAT YOU COULD INCLUDE IN YOUR WELLNESS RECOVERY ACTION PLANS (you may have more ideas than what is listed, so long as they are HEALTHY and POSITIVE.


Keep the materials/equipment you need for these activities in convenient places so you don't have to look for them when you need them. Some people like to keep a basket with your supplies for diversionary activities. These are tangible "wellness toolboxes."

You are doing this to help yourself feel better and let out feelings and emoitions. It is not to benefit someone else. It is not work to be judged or graded. If something doesn't work out for y ou, try something else.

The hardest thing about these activities is getting started. Make a commitment to try an activity several times. If you enjoy it, make it part of your daily or weekly schedule. If you don't enjoy that one try another. Keep working at it until you've discovered at least several creative activities you enjoy.

For optimum wellness, spend some time every day doing one or more of these activities. You may want to spend a whole day or several days involved in the kinds of activities from time to time.

PART 3

DAILY MAINTENANCE LIST
Describe yourself when you are feeling all right. Do it in list form. Some descriptive words that others have used are:

bright
reserved
quiet
energetic
humorous
contemplativie
difficult
reasonable
responsible
cheerful
talkative
introverted
content
happy
dramatic
compuolsive
supportive
competent
withdrawn
outgoing
boisterous
calm
a fast learner
athletic
optimistic
argumentative
industrious

Circle any of these words that applies to you. How else would you describe yourself when you are well?

On another page make a list of things you need to do for yourself every day to keep yourself feeling all right.

Some ideas:

eat three healthy meals and three healthy snacks
drink at list six 8-ouce glasses of water
exercise for at least a half hour
get half an hour exposure to outdoor light
take medicationi and vitamins
20 minutes of relaxation or meditation
write in a journal for at least 15 minutes
spend a half hour enjoying a fun, affirming or creative activity


Circle any of these that you would like on your own list. Change times, amounts to suit you. What else should be on your Daily Maintenance List? Keep your DIALY MAINTENANCE LIST AT THE FRONT OF YOUR WELLNESS NOTEBOOK. Reading through this list daily helps keep you on track.

On another page, make a reminder list for things you MIGHT choose to do once a week, once a month, or when you feel the need. Ideas of things you might choose to do:

set up an appointment with one of your health care professionals
spend time with a good friend
spend extra time with your partner
be in touch with your family
spend time with children or pets
do peer counseling/volunteering
get more sleep
have some personal time
plan something fun for the weekend
plan a vacation
take a hot bubble bath/shower
go for a long walk
call a distress line/sponsor
go to a support group/meeting

THE DAILY MAINTENANCE LIST
On this page write out the things you need to do daily to keep yourself going:
shower
eat properly
exercise
take medications/vitamins
pack healthy lunches and snacks
talk to friends
get out of the house

You make your own list of things you need to do daily. Add chores, hobbies, ideas and also how you normally feel when you feel what is "your normal" Again, keep the Daily Maintenance Plan at the front of your Wellness Notebook.


The reason for this lesson/section is to prepare you foro the rest of the course and also to give you starting tools to help you deal with the stress you encounter in positive manners. Make sure you do your homeowrk and read through your DAILY MAINTENANCE LIST and other positive lists you may enjoy DAILY. By doing this you set yourself up for automatic positive responses when things rise out of stress, etc. Enjoy your week.

Sheri

Sheri Adams
SparkPeople's Official Stress Relief Challenge www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=32500

All True Christians On SparkPeople teams.sparkpeople.com/AllChristiansO
nSparkPeople


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