Transcription
WellnessWorkbookJournaling your way to a healthier om
dyknow diet,exerciseandmostimportant(inmymind) following:1. hoseareas.2. ng- verallshortandlong- ‐termgoals.3. sethetoolsthatyouknowwillhelpyou.4. sis.5. erstandhowtousethedailyworksheets.6. ourpain,gratefulnessandmemorablemoments.7. MyPrioritiesforToday nadailybasis.8. d!First–printoutonecopyofdocuments1- ments6- ourshort- cesses.Standard Disclaimer: The information/content I have provided is not a substitute for medical care and/or advice.Please consult your physician for all treatments, advice, consult, or questions regarding your ybrain.com
WellnessWheelLetmeshowyouhowthisworks:1. system(1- yyourlevel.Iprefertoshade.2. changesdoyouneedtomaketogetthatwheeltoroll?3. h.Writedownoneortwoshort- ek)4. http://myfoggybrain.com
WellnessPlanMyshort- ‐term(next30days)healthgoalis:Mylong- illhelpmetoreachmyshortandlong- ‐termgoals.Examples:Eathealthier Reducingmyfriedfoodstonomorethantwiceaweek Reducemysugartreatstonomorethantwiceaweek Increasemywaterintaketo8glassesadayPhysicalFitness Stretchfor15minutes Walkatleast15minutesEmotional Positivethinking Acceptance JournaldailyprogressPleasurableActivities Spendtimewithfamily Read WatchTV CraftEathealthierby: : CreatedbyTamikoArbuckle2013http://myfoggybrain.com
agement)by: Getbettersleepby: Improvemyspirituallifeby: Increasesatisfactionwithmyrelationship(s)by: Increasesatisfactionwithmyprofessionallifeby: EnjoyPleasurableActivities,like: CreatedbyTamikoArbuckle2013http://myfoggybrain.com
er,bothphysicallyandmentally,whenIaminaflare: Examples: Prayer Meditation Breathing Qigong Yoga Spinalunloading Feldenkrais gybrain.com
ExerciseQuickReferenceSheetShoulderCircles Circleyourleftshoulderup,back,downandforward. StretchesHoldyourheadinaneutral toneutral.Dothesameontheleftside. Bringchintochestandbacktoneutral. Turnheadtotheleftandthenright. ourheadstillasyou dforacountof4. Apply4countsofpressuretothebackofyourhead. llPush- ‐Ups apart,feetpointingtowardsthewall. Placehandsonwall,shoulderheight. Arbuckle dsthewall.Slideonefootbackabout1- peatontheotherside.2013WallSlidewithExerciseBall Placetheballbehindyoutosupportyourlowerback. p://myfoggybrain.com
ToeRaises Withthechairinfrontofyou,holdonwith1or2hands. pand3,4asyougodown.Squat wardsthechair. 4asyoustraighten.Balance Withthechairinfrontofyou,holdonwith1or2hands. ncingontherightfoot. cingwithoutholdingon.TrunkRotation tontoyourleftbuttock. Turnyourtrunktotheright. Repeatontheotherside.PelvicTilt randarmsonchest. Breathein;filllungsandbellyandarchlowerback. ninthecenter. dbyTamikoArbuckle2013http://myfoggybrain.com
InnerThighStretchKneeLift Lieonback,kneesbent,feet andyour ilyoufeelastretchintheinner kbackwards. 3,4asyouloweryouknee. LowBackRotationStretch Lieonback,kneesbent,feetrestingonfloor. Extendyourarmsoutfromyourbody. Keepyourkneesandfeettogether. tate. Slowlymoveyourkneesbacktothestartingposition. TamikoArbuckle .Feelthestretchinyourbuttockoryourback.2013 etchinyourbuttocksorback.http://myfoggybrain.com
HamstringStretchPressUpLieonback,kneesbent,feet ourkneeandusingyour neeuntilyoufeelthe BodyStretch ourheadrestingonthefloor. Stetchyourlegsandarmsupanddown,awayfromyourtrunk ucanwithoutdiscomfort. /CamelStretch dstraightandgazingatthefloor. rfacetowardstheceiling. /myfoggybrain.com
rksheet.MyPlanforToday 3P’s- omorrow.Belowaresomehelpfulhintsinplanningyourday. hievablewithintheday.Theseareactionsthatmaybeone- hortorlong- ‐termgoals. youwillcompletethosetaskstoday. body,ifyourpainincreasesstopandtakeamomenttore- ormore)ofthemethodsyouenjoyandthenre- asiswillhelpyoutorecognizeyoursuccesses.
esomeofthatemotion.1. Identifyyourstressfulsituation.2. gered,ifany?3. ughttobetrue(useascalebetween0%- ‐100%)?4. rthoughtandmakesittrue?5. Whatactualevidencemakesyourthoughtnottrue?6. Whattoolsdidyouusetoreduceyourstress?7. Afterexaminingtheevidence,re- motional/PhysicalResponseAutomaticThought StressLevel/HowMuchIBelieve(0- houghtisNotTrueWhatToolsdidIusetoReduceMyStressRe- ‐RateStress/Belief(0- lity,Tense.Paininmyknees,anklesandthighs http://myfoggybrain.com
urementFoodJournalBreakfast:Lunch:Snacks:Dinner:My pain level today:What tools did I use to address my pain?Today I am grateful for Memorable moments/ accomplishments I want to remember from today CreatedbyTamikoArbuckle2013http://myfoggybrain.com
MyPrioritiesforToday Date:PrioritySpecificAction n 13http://myfoggybrain.com
motional/PhysicalResponseAutomaticThought StressLevel/HowMuchIBelieve(0- oReduceMyStressRe- ‐RateStress/Belief(0- ional/PhysicalResponseAutomaticThought StressLevel/HowMuchIBelieve(0- houghtisNotTrueWhatToolsdidIusetoReduceMyStressRe- ‐RateStress/Belief(0- ttp://myfoggybrain.com
WellnessWorkbook! Journaling your way to a healthier life! !!! ByTamikoArbuckle! http://myfoggybrain.com!!!!!
