UW CareLink
Faculty and Staff Assistance Program
Fifteen Tips for Mental Fitness
1 Learn to 2 Be Kind To 3 Eat Properly
Relax Yourself Nutrition has a direct impact on
Allow yourself to let go of People are frequently too hard on feeling mentally positive. Limit
inner tensions by giving themselves when things don’t go your intake of sugar, fat, salt,
yourself a “mini vacation.” right. Tune into your self talk, caffeine and alcohol and help
Give your mind a break by and counteract your negative yourself stay mentally fit.
becoming engrossed in a good thoughts about yourself with
book, watching a movie, positive statements.
listening to music, taking a
walk, working on a hobby, 6 Exercise
meditating or similar activity
that is relaxing for you. 5 Learn to Say Check with your doctor about
what level is best for you. Even
a brisk 15-minute walk, three
“No”
4 Find A Friend Often people feel the need to
times a week does wonders for
how you think and feel.
Friendships are very important respond immediately when a
to mental fitness. Working on friend or family member make a
developing and maintaining request. Help yourself set limits
friendships is one of the best by avoiding the quick “knee jerk”
ways to continue growing as a response in the affirmative.
person. Expressing feelings and Instead, let them know you will
ideas to another person can help get back to them shortly. Then do
us clarify what’s truly important a check of your schedule; ask
to ourselves. yourself if you really want to add
to your load. Give yourself
permission to say “No” when you
are too
busy to take on additional
commitments of your time or
energy.
8 Adapt To Rather
Than Resist
Change
7 Do It Now Change is inevitable and is a
necessary part of life. The
Procrastination can lead to
important thing is to be patient
negative feelings about
with yourself when you are going
yourself. One doesn’t have to
through change, and to give
go to extremes, but it can feel
yourself time to go through the
very satisfying at the end of the
phases of transition. Realize it
day to have accomplished a
takes time to let go of the old and
hard task or met a difficult
embrace the new.
situation head-on.
10 Express Your 11 Grieve
9 Test Your Feelings Losses
Assumptions Emotions are a natural response to
Sadness and grief are natural
Sometimes in our interactions and appropriate responses to
life. It is important to find ways to the losses which we all
with other people, we make the express your feelings. Journaling
most incredible assumptions experience. Grief over the
your thoughts is one way that can loss of a love one can be very
and act as if they are true. help you clarify what you are
Rather than assuming, it might painful and may last for some
feeling. Once you have identified time. By being kind and
be worth the risk to ask directly your feelings, you may find it easier
what was meant. allowing ourselves the time to
to share them with others. grieve, we have the potential
to be stronger than ever.
13 Review Your
12 Rest “Shoulds” 15 Ask For
Get a good night’s sleep. Not
everyone needs the same
If you feel stuck by some things Help
you “Should” be doing and aren’t, If you need emotional support
amount of sleep, but it should set a time limit by which you will
be restful sleep. There are or just someone to talk to, don’t
either have them done or get rid be afraid to ask for it. There are
many techniques available to of them. Staying stuck in the
help promote relaxation; or, times in life when everyone
middle is a good way to punish must look outside themselves
you might want to check with yourself and cause mental anguish
your doctor rather than for comfort and advice. If
and stress. friends can do the job, ask them
assuming your restless sleep is
simply something you have to to help. If not, be assured that
live with. professional help is available
through your employee
assistance program.
14 Have A
Laugh
Nurture your sense of humor,
especially about yourself.
Trying to see the humorous side
of things makes even the most
difficult situations easier to
bear. Laughter is good
medicine. Being too serious
limits your ability to enjoy life.
UW CareLink – Faculty and Staff Assistance Program with services provided by APS
Healthcare is available to help you and your household members feel better and cope
with a variety of life challenges.
For confidential assistance call toll free 1-866-598-3978.