S u mme r s t e p s f o r h e a l t h y l i v i n g
He a l t h y r e c i p e s
Ch e s t Ex e r c i s e s Re t u r n i n gt o Wo r k S t r e s s wi t h i nt h e Eme r g e n c yS e r v i c e s
1.St ar teac hdaywi t hagl as sofwat er( noi c e. ) Dr i nki tdownbef or ey ouhav ec of f ee,t eaorj ui c e. I twi l l hel pr epl ac ef l ui dsl os tov erni ghtandget y ourhy dr at i onef f or t sof ft oagoods t ar t .Al s of i l l awat erbot t l ey ouc ant ak ewi t hy oui nt hec ar ,or k eepwi t hy ouandr ef i l l dur i ngt hewor kday . 3.Eatt woort hr ees er v i ngsoff r ui torv eget abl es atev er ymeal .Theyar ebr i mmi ngwi t hwat erand i nc l udet hemi ner al st ohel py ourbodyabs or b andus ei tpr oper l y .Keepi nmi ndt hatmos t pr oc es s edf oods( i nc l udi ngs ugar s ,f l our s ,s al t y s nac k sandpr oc es s edmeat s )r es ul ti nal ower i ng oft hebody ’ swat ert abl e.Eat i ngal otofmeat put spr es s ur eony ourk i dney sandt endst o i nc r eas ey ourbody ’ sneedf orwat er . 5.Cookwi t hhi ghqual i t ys eas al t .Agood, unr ef i neds eas al ti sr i c hi nt r ac emi ner al s ,whi c h ar ek eyt oc el l heal t handhy dr at i on.Bonus :Sea s al ti sal s ol oweri ns odi um t hant abl es al t . 6.Es t abl i s hr egul arwat erbr eak si fpos s i bl e. T ai l ory ourdr i nk i ngt omeety ourneeds ,f or i ns t anc e,dr i nkanex t r agl as sofwat eri fy ou hav ebeenex er c i s i ngorhav en’ ts queez ed enoughf r ui tandv eget abl esi nt oy ourday .
2.Subs t i t ut es par k i ngwat erandl ows odi um v eget abl ej ui c ef ors odaandf r ui tj ui c e.Whi l ei t ’ s t r uet hatal l bev er agesc ountt owar dy ourdai l y t al l y ,t hes ugari nr egul ars odaandf r ui tj ui c e,as wel l ast hec hemi c al si ndi etv er s i ons ,c ant r i gger ahos tofunwant edr eac t i onsi nt hebody , i nc l udi ngbl oods ugars pi k es . 4.I ns t al l wat erf i l t er si ny ourhomeandus ea pi t c her t y pef i l t eratt heof f i c e.Res or tt obot t l ed wat erwheny oumus t ,butbewar eoft he dr awbac k s :I t ’ sex pens i v eandenv i r onment al l y was t ef ul ,t hepl as t i cc ont ai nshar mf ul c hemi c al s t hatc anl eac hi nt ot hewat er ,andt her ear eno guar ant eest hatbot t l edwat eri sanybet t erf or y out hant hewat erf l owi ngf r om t het ap.
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Keyt hi ngsaboutr et ur ni ng t owor kwhenhav i ng ment al heal t h pr obl ems
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1.Si tdi r ec t l yi nf r ontoft he bal anc eboar d.Gr as pt he bal anc eboar dbehi ndy ou wi t hbot hhands .Li f ty our but t oc k saboutonef ootof f oft hef l oor .
2.Bendy ourel bowsandt r y t oav oi dl et t i ngt hem f l ar eout t ot hes i des ,t hens t r ai ght en t hem agai n. Repeat812t i mes ,r es t ,t hen r epeatt heex er c i s ei fdes i r ed.
1.Rol l as t abi l i t ybal l i nt o t hemi ddl eofagy mnas t i c s mat .Layov ert hebal l wi t h y ours t omac hont hebal l andy ourhandss houl der wi dt hapar tont hef l oor .
2.Nows l owl ybendy ourar ms , j us tl i k er egul arpus hups ,and hol df orabout25s ec onds . Ret ur nt ot hes t ar t i ngpos i t i on andr epeat812t i mes .
Li eont hebenc hwi t hy ourf eet ont hebenc h,abdomi nal sbr ac ed, andl owbac kneut r al .Wi t ht he dumbbel l si neac hhand,y our el bowss houl dbebentandt humbs s houl dbef ac i ngi nt owar deac h ot her .
Ex hal eands t r ai ght eny our el bowsandpus ht he dumbbel l ss t r ai ghtup t owar dt hec ei l i ng.Att he endoft hemov ement ,y our el bowss houl dnotbel oc k ed, t heys houl dbes l i ght l ybent .
Youc anei t herk eepy our t humbspoi nt i ngi nt owar d eac hot her ,ory ouc ant ur n y ourpal msi nasy ouc ompl et e t hemov ement .Ret ur n c ar ef ul l yt ot hes t ar tpos i t i on. Repeat10-12t i mes .
Notev er y oner eal i s est hats omes uf f er er s ofBi pol ardi s or deral s ohav eps y c hot i c s y mpt oms .Thes ec oul di nc l udedel us i ons , audi t or yandv i s ual hal l uc i nat i ons .Forme, Ihearv oi c es .Thi shappensdur i ngper i ods ofex t r ememoods ,s owhenI ’ m mani cor s ev er el ydepr es s ed. Dur i ngmani a,t he v oi c esc anbec omf or t i ng.Ihav emany i deasr ac i ngt hr oughmyheaddur i nga mani cphas e,andt hev oi c esIhearaddt o t hej umbl e.Theygi v emei deasandf i l l me wi t hc onf i denc et hatt henel ev at esmy moodf ur t her .Iof t ens peakoutl oudt o t hem andt heyr epl yv er yaudi bl y ,asi ft hey wer ei nt her oom wi t hme.Ir emember i ns t anc eswhenI ’ dbeeni nmybedr oom al oneandIwoul dr undowns t ai r sex t r emel y ex c i t ed,l i k eIhadj us ts pok ent oaf r i end ont het el ephonewhoIhadn’ ts eenf ora whi l e.I ’ v ehadc onv er s at i onswi t hpeopl e wher eI ’ v ebec omedi s t r ac t edor‘ z onedout ’ bec aus et her ei sav oi c es peak i ngt ome. Somet i mesImi ghtmak eaj ok et hatnoone under s t andsbutmeandt hev oi c es ,or l aughedoutl oudf ors eemi ngl ynor eas on. Thev oi c eshav ebec omemyf r i endsandI t hi nkIwoul dmi s st hem i ft heywer egone. I fmymoodbec omesv er yel ev at ed Ik now t heywi l l bet her eandIl ookf or war dt o hear i ngt hem.WhenI ’ ms ev er el ydepr es s ed Ihav ehear ds c r eami ngands hout i ngi nmy head.I t ’ sof t eni nc oher entwi t haf ewwor ds ands ent enc ess c at t er edaboutandal l ofi t i nc r edi bl yl oud.Thel oudnes sofi tal l mak es i tanex t r emel yi nt ens eex per i enc e,l i k e bei ngatt hec i nemawi t ht hes ound
boomi ngal l ar oundy ou.Somet i mesi f f eel sdi r ec t edatmeandatot hert i mes t hes hout i ngf eel si nt r us i v e,l i k e s omebodyi sr ant i ngandr av i ngat not hi ngornoonei npar t i c ul ar .Thewor s t par toft hi si snotk nowi nghowl ongi twi l l goonf or ,andk nowi ngIc an’ tes c apei t . I tof t enhappenswhenI ’ mi nbedand c an’ ts l eep,buti thashappened dur i ngt hedayt oo.I ’ ms atorl y i ngi nt he dar kwhent hes c r eami ngs t ar t s .The s c r eami ngi sc ons t antandt hent her ei s av oi c es hout i ng“ Ev er y onehat esy ou, ” “ You’ r ewor t hl es s ”and“ Whydon’ ty ou k i l l y our s el f . ”I tf r i ght ensmei mmens el y . I ’ v ef oundmy s el fc ov er i ngmyear st o es c apet henoi s e.I ’ v ec ur l edi nt oabal l andc r i edont hef l oorori nbedast he s c r eami ngc ont i nues . Ver yoc c as i onal l y ,I heart appi ng.I tus ual l yhappenswhen I ’ m ex t r emel yi r r i t abl e,whi c hc anhappen whenI ’ m depr es s edormani c .WhenI wasy oungerIt houghthav i ngs omeone whot al k edt omei nmyheadwasnor mal . Ik nowpeopl ehav ec onv er s at i onsout l oudt ot hi nkt hr oughapr obl em,butt he di f f er enc ei st heyk nowex ac t l ywhatt he nex ts ent enc ei sgoi ngt obe.AsI ’ v egot ol derI ’ v er eal i s edt hatmyex per i enc es ar enott hes ame.NowIf i ndi t embar r as s i ngandIdon’ tl i k edi s c us s i ng i twi t hany one.I ’ v et r i edaf ewt i mest o r eac houtt opeopl ebutIc annev er s eem t oar t i c ul at eex ac t l yhowi tf eel s , orev ent oadmi tt ot hepr obl em.