Shepherd Center neuropsychologists share healthy living tips for National Mental Health Awareness Month. Tips focus on exercise, sleep, work/life balance, meditation and lifestyle management.

1. Try these Health Tips from
Shepherd Center’s
Neurorehabilitation Psychology Department for
NATIONAL MENTAL HEALTH
AWARENESS MONTH

2. EXERCISE TO “MIND” YOUR HEALTH
 Physical activity can
make you happier,
healthier and calmer.
 Exercise can prevent
and improve physical
problems (e.g.,
diabetes, high blood
pressure, coronary
heart disease, stroke
and various cancers.
 Exercise increases
energy and libido.
 Exercise improves
mood and combats
depression and anxiety.
 It boosts creative
thinking.
 Even 5 minutes of
exercise can help you
feel happier after a
stressful day.

3. HOW TO BEGIN EXERCISING
 Make it purposeful. Walk the dog, bike to work or
do some gardening.
 Use positive self talk. Tell yourself, “I’m just going
to walk for 2 minutes.”
 Make it a priority of your regular routine.
Consistent exercise at the same time everyday
helps make it a habit.
 Make it fun. If you hate traditional exercise but love
to dance, go for it!

4. INCORPORATING EXERCISE
Exercise with others. Get family and friends
involved by taking a walk in the evening.
Start gradually. Set small, attainable goals like
walking 10 minutes, three times per week.
Commit to the long haul by making exercise about
health, not weight. Get children involved. Make
exercise a natural part of your family’s lives.

5. SLEEP: ESSENTIAL FOR PHYSICAL & MENTAL HEALTH
 Avoid napping during the day.
 Avoid stimulants such as caffeine, nicotine and alcohol,
especially close to bedtime.
 Exercise promotes good sleep.
 Food before bedtime can disturb sleep.
 Get lots of natural light.
 Generate a regular and relaxing bedtime routine.
 Avoid watching TV, reading or working in bed. Use the
bed for sleep.
 Create a pleasant and relaxing sleep environment.

6. WORK AND LIFE BALANCE
 Think About the Pros and Cons
 Instead of day dreaming about quitting your job, evaluate
your goals. This will prepare you to begin to make small
changes that are in line with your values.
 Schedule Downtime
 You may already be thinking, “I don’t have time.” You will
never find time. You have to make it!
 Pay Attention
 People often override their body’s signals that they are
getting tired, bored, frustrated or hungry. If you listen to
yourself, you can prevent major dips in mood and fatigue.
 Just Breathe
 Don’t underestimate the power of a simple breath. Just 60
seconds may be enough time to refresh yourself.

7. REAL HAPPINESS: THE MENU
Carpe Diem! Seize the Day! Make a checklist of
activities to take advantage of a 5-minute break or an
unexpected free hour.
 Try simply being present. Put the electronic devices
down and truly pay attention to others.
 Meditation can be as simple as drinking tea or taking
several deep breaths.
 Instead of hurriedly shoveling food into your mouth
while surfing the web, fully taste your meal.
 Get outdoors or think of a special place you can
transport yourself to via your imagination. Consider
what this place looks like, sounds like, feels like.
 Get moving! As Nike says, “Just Do it.” Every bit of
exercise helps!

8. CREATE A LIFESTYLE
MANAGEMENT PROGRAM!
 Mind
◦ Talk positively.
◦ Reframe your situation
in a different light.
 Spirit
◦ Prayer
◦ Meditation
◦ Social Support
 Body
◦ Relaxation exercises
◦ Biofeedback
◦ Yoga, stretching and
other exercise
◦ Healthy eating
◦ Proper sleep
◦ Massage: Even self-
massage can be
soothing.
◦ Recreational activities