Brain Health and Emotional Wellbeing in Modern Health

©2023 BHI. All rights reserved.
Lifestyle is Medicine for Brain Health
and Performance
Emotional Wellbeing Resources
to Support Term Project
Drs. Stephanie Peabody and Shelley Carson
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BRAIN HEALTH
Protective Factors
Be Brain Healthy: Be Brain Powerful
Term Project
Stand UP for Brain Health
DISRUPT Brain Illness
OPTIMIZE Brain Performance

Brain Health Matters and Lifestyle Makes a Difference

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Select two brain health protective factors that you will focus on this semester.

©2023 BHI. All rights reserved. 5
Brain Health Emotional Wellbeing Scale
1 2 3 4 5 6 7 8 9 10
Generally, Unhappy Feeling Okay Highly Invigorated
Languishing Getting By Flourishing
Poor Sense of Well-Being Neutral Well-Being Excellent Well-Being
Where are you?

With your accountability partner answer these questions.
What role does emotional well-being play in your life?
Give you energy?
Build resilience?
Help you be more productive?
Reduce stress?
Improve sleep?
Strengthen social connectivity?
Contribute to your physical and cognitive fitness?
Cope with loss?
Increase your creativity?
Prevent illness? Way to stay healthy?
Improve mindfulness?
Comfort?
Necessity?
Other?
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Reflect and Answer these questions about yourself

With your accountability partner answer these questions.
How do you feel about your ability to carry out everyday activities?
How do you feel about your relationships with others?
How do you feel about your overall mental health?
How do you rate your ability to successfully handle life stresses and adapt to change in
difficult times?
Other thoughts about your emotional well-being?
What, if anything, do you want to modify about your emotional well-being?
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Reflect and Answer these questions about yourself

What Can All of US Do Today?
Reduce, Increase, Moderate, Avoid, Plan, and Combine Brain
Healthy Lifestyle Factors to Support Improved Emotional
Wellbeing
• Build and maintain positive emotions
• Make happiness and joy a priority
• Foster resilience skills
• Reduce stress
• Be more physically active
• Get quality sleep
• Practice an attitude of gratitude
• Strengthen social connections
• Be mindful
• Increase coping mechanisms
• Make a plan
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Review and Discuss With your Accountability Partner
If Brain Healthy Emotional Well-being is NOT a goal for your term project, you may
STOP here. The remaining information can be placed in your Brain Health Toolbox.
IF Brain Health Emotional Wellbeing is a goal for your term project, you can begin by
discussing your concerns, medications, supplements, and goal(s) with your
physician, teaming up with your Brain Health Accountability Partner, and
determining what you want to modify about your emotional wellbeing.
• IF you are ready to focus on Emotional Wellbeing for Brain Health as a part of
your Term Project, you can start by reviewing the summary video about
emotional wellbeing and brain health.
Then, set SMART sleep goals for brain health with your Accountability Partner and
track your progress.
• You have got this!!! You DO YOU!!
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Begin by watching a BH Emotional
Wellbeing review video with your
Brain Health Accountability Partner

https://www.bhvsportal.com/ABHP_Videos/BHVS_Wellbeing/index.html

What can you do today? Increase your Unhealthy Thinking Literacy.

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What Can you do Today? Challenge your Negative Thinking

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What Can you do Today? Challenge your Negative Thinking

What can you do today? Keep a Thought Record and
Consider an Alternative Response

Thought records exist in
multiple variants,
depending on the needs
and abilities of the client.
This Thought Record
(Considered Response) is
a cognitive restructuring
worksheet that
encourages clients to take
the time to carefully
consider alternative
responses to their
automatic thoughts –
what Beck called
‘examining and reality
testing automatic
thoughts’.
What can you do today? Keep a Thought Record

What can you do today? Increase your Emotional Literacy.

What can you do today? Increase your Emotional Literacy

What can You Do Today?
Monitor Thoughts, Emotions, Feelings, Responses, and Consequences

What Can You Do Today?
Monitor Thoughts, Emotions, Feelings, Responses, and Consequences

What can you do today?
Monitor your Thoughts, Feelings, Responses and Consequences

What can you do today? Monitor your Thoughts, Feelings, Responses and Consequences

Monitor your Thoughts, Feelings, Responses and Consequences

Monitor your Thoughts, feelings, Responses and Consequences

Now that you’ve reviewed class materials, and
kept a thought, emotional and well-being journal,
discussed with your physician and your
Accountability Partner your concerns, and habits,
related to your emotional well-being identify your
two brain health emotional well-being SMART
goals. (see next slides)
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What Can YOU Do Today?
With your accountability partner review and discuss your
emotional well-being trends and develop your SMART
goals
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Tips to Enhance Your Emotional Well-being

What Can YOU Do Today? Reduce Risks.
• Reduce emotional well-being risks.
• Examples:
• Review medications and supplements with your physician that may have side effects impacting your
emotional well-being.
• Consider your alcohol (a depressant) consumption and timing
• Choose to avoid people, experiences, and events that create negative thoughts and emotions
• Other-
• what interferes with your emotional well-being?
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With your accountability partner review and discuss your emotional well-being trends ( e.g.,
thought and emotion journal) and develop your SMART goals.

What Can YOU Do Today?-Increase.
With your accountability partner review and discuss your emotional
well-being trends and develop your SMART goals.
Increase emotional well-being protective factors.
• Examples:
• Create a plan
• Increase your experience and expression of positive emotions
• Focus on the positive
• Practice gratitude
• Make a portfolio of what makes you happy and brings you pleasure
• Add sunshine and nature to your daily lifestyle
• Increase physical activity
• Practice being mindful
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What Can You Do Today to Increase
Emotional Well-being

What Can YOU Do Today? Stick to a Schedule.
• Stick to a schedule:
• Do one thing that makes you happy each day
• When you awaken, expose yourself to sunlight for 15 minutes
• Keep a gratitude journal each day upon waking or at bedtime
• Do one thing to make someone else happy each day
• Spend time in places of natural beauty each day.
• Other
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With your accountability partner review and discuss your emotional well-being trends and develop
your SMART goals

What Can YOU Do Today? Moderate.
• Moderate:
• Social media
• Consumption of News
• Other
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With your accountability partner, review and discuss your emotional well-being trends and develop
your SMART goals.

What Can YOU Do Today?-Avoid.
With your accountability partner, review and discuss your emotional well-being trends and develop
your SMART goals.
• What do you want to AVOID to increase emotional well-being outcomes:
• Examples:
• Triggers
• Avoid alcohol 3 hours before bedtime
• Avoid Technology (e.g., phone, computer, iPad) before bedtime
• Other
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What Can YOU Do Today?-Plan and Combine.
With your accountability partner review and discuss your emotional well-being trends and
develop your SMART goals
• Plan ahead-set an emotional well-being routine and stick to it
• Add other brain health protective factors to support your emotional well-being patterns
• add music to your day or as a part of your emotional well-being routine,
• include meditation and mindfulness as a part of your daily practice to support your well-
being,
• pay attention to your hydration, nutrition, and dietary patterns to support your emotional
well-being
• engage in regular physical activity including yoga during the day
• gain exposure to nature and sunlight
• participate in consistent quality social engagement
• You DO YOU!!! You have got this!!
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Brain Healthy Emotional Wellbeing Patterns and SMART Goals
• S--What SPECIFIC well-being goals would you like to reduce, increase,
moderate, or avoid?
• M--How MUCH? Measurable
• A-- Do you have what it takes to follow through? Achievable
• R– Think about the big picture. Why are you setting the goal you’re
setting? Relevant
• T-- How frequently or for how long will you do the activity? Time-Bound
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Brain Health SMART Goals Worksheet-Resource
Brain Health Term Project Goal-Setting Worksheet
Using Smart Goals
Dr. Shelley Carson
Name: __________________________________________ Date: ___________
Accountability Partner: _________________________________________
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Based on your new knowledge and previous
experience/competence/confidence, what are
your brain-healthy emotional well-being pattern
goals?
What do you perceive as barriers to brain
healthier well-being for you?
What do you perceive as opportunities to reduce
those barriers?
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With your Accountability Partner Review and Discuss

Based on your new knowledge and your
emotional well-being experience, if you think you
have symptoms that require treatment, discuss
your concerns with your physician.
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Concerned about a Mental Health condition?
Review and Discuss with your Physician

Weekly Notes
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What was helpful to
me?
What was
challenging for me?
What can I improve?
What will I change?
In a few words, how
am I feeling about
my experience?
Circle the icon related to your protective factor.

Brain Health Weekly Log: What Am I Noticing?
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Brain Health Protective/Risk Factor Change Notes
Appetite
Nutrition/Diet patterns
Emotional Wellbeing
Energy
Pain
Headaches
Stress Resilience
Social connectivity
Libido
Cognition
Creativity
General health
Sleep
Other

BE BRAIN HEALTHY MOVEMENT
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YOU ARE THE SOLUTION!
• As a leader in our community, you
have the power to shape the
future.
• Because your voice is heard, you
can educate.
• Because your influence is felt,
you can change behaviors.
• Because your call is answered,
you can mobilize others to work
with you.
Focusing on the urgency to
promote and protect brain, mind,
and body health, optimize
performance and on the fight
against illness is one of the most
worthy ways you can use your
power on behalf of our community.
JOIN THE BE BRAIN
HEALTHY MOVEMENT!
BHI Be Brain Healthy Movement and UsA2Be Brain Powerful ® Campaign

• Kim appeal- need an image?
BRAIN HEALTH IS ABOUT ALL OF US!
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Brain Health and Emotional Wellbeing in Modern Health

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