Health and Wellness kit
Relaxation Awaits
Wellness Cheat Sheet
- Sing "Indiana, Our Indiana" while you wash your hands to help prevent the spread of germs.
- Meditate to reduce anxiety and increase focus. Try doing a mindful body scan or taking regular deep abdominal breaths using the 4-7-8 method.
- Make sure you're getting enough sleep for your mental and physical well-being.
- Occupy yourself with an unhurried and pleasant manner with small tasks around the home, or "putter, whenever you can.
- Regularly implement spending-free weekends throughout your year.
- Chinese proverbs
- If you want happiness for an hour, take a nap.
- If you want happiness for a day, go fishing.
- If you want happiness for a year, inherit a fortune.
- If you want happiness for a lifetime, help somebody.
- Adopt meal plans to help with portion control and healthier eating—plus you'll save time and money, and avoid wasting food.
- Sometimes you need to unlearn to learn. Be open and challenge yourself.
- Be grateful, look for the good, and take time to say thank you.
- Set a timer, play your favorite music, and implement a 10-minute-a-day cleaning frenzy to improve your space.
- Improve your digital wellness by making sure your software is up to date, changing your strong passwords periodically, being aware of your privacy settings, and not clicking on unknown or suspicious links.
- Incorporate "arkiliikunta," or every day exercise, into your life.
- Savor each season!
- Volunteer often to feel happier, find a sense of purpose, build friendships, and find a new perspective on life.
Water Tracker
It’s recommended that we consume 8 glasses (approximately 1 gallon or 128 fl oz) of water every day. Use this template to keep track of your daily water intake.
Download an accessible and fillable PDF version of the following water tracker worksheet
My Self-Care Checklist
Homemade Sugar Scrub
Make this relaxing sugar scrub for your next self-care night! You can make this using ingredients that you most likely already have at home.
Materials
- ½ cup coconut oil
- ¼ cup sugar
- Optional: 2 tablespoons of citrus zest (orange, lemon, or lime) OR 10 drops of your favorite essential oil. We recommend lavender, eucalyptus, or peppermint. Add as must as you want depending on how intense you would like the scent to be. You can also mix scents if you can't choose just one!
- Optional: 1 teaspoon vitamin E oil
Instructions
- In a small glass bowl, stir to combine the coconut oil and sugar. Add the optional citrus zest, essential oil, or vitamin E if using.
- Transfer to an airtight container and seal tightly. Store the sugar scrub at room temperature for up to two months. If you are using fresh citrus zest, the scrub will have a shorter shelf life.
- Tip: Keep moisture away from the jar. Store in a cool, dry place such as on top of your sink/counter or in a cabinet.
How to Use
- Use a spoon to portion out the scrub into your hand. This will help prevent making a large mess.
- Use the scrub as a moisturize and exfoliate your legs, arms, and hands.
Weekly Brainpower Checklist
Keep your brain strong with these simple practices! Fill in the blank spaces with your own brain enrichment exercises.
Download an accessible and fillable PDF version of the following weekly brain power checklist
Daily Affirmations
Directions
- Print off each sheet of daily affirmation cards (cardstock recommended).
- Cut out each card.
- Find a place at home to keep your cards. Bedside tables, office desks, and even your bathroom counter are great places to keep your daily affirmations. Pick a place that you go to every day to remind yourself of your affirmations.
Meditation Guide
Directions
- Find a quiet spot: Choose a location where you won't be disturbed.
- Sit comfortably: Maintain a relaxed posture and sit tall. Relax your shoulders, arms, and legs.
- Body awareness: Spend one minute of awareness on each body part letting the sensations be just as you find them.
- Focus on breath: Bring your awareness to your breath as you inhale and exhale. Don't try to control your breath. Let it be.
- Notice your thoughts: It's natural for the mind to wander. Don't fight your thoughts. Observe them like passing cars.
- Return to the breath: Calmly let your thoughts pass by and focus your attention back to your breath as you breathe in and out.
- Aim for 5 minutes: You can start with one minute per day and work your way up. Use a timer to help stay focused.
- Daily practice: The quality of each session will vary. Focus on being consistent and making this a daily practice.
- Be patient: Go slow, increasing your session time until you have a routine. You'll get better every day!
Meditation Activity
Trace the following image with your finger. As you trace, breathe slowly and take your time. Benefits can include reducing stress, improving focus, promoting creativity, and fostering a mind-body connection.
Directions
- Find a comfortable place to sit.
- Relax and focus on your breathing.
- Begin tracing the image with your finger.
Gratitude Journal
Directions
Download an accessible and fillable PDF version of the following gratitude journal
- Print one page of the front & back cover sheet. Leave the other side blank.
- Print seven pages of the inner sheets. Print the sheet on the front and back of each paper for a total of four pages on each sheet of paper.
- Fold each page in half, along the center line.
- Create a booklet by placing the stack of inner pages on top of the front & back cover sheet. Make sure the inner pages are placed on the blank (inner side) of the cover sheet.
- Staple three times along the center line to create your booklet.
My Circle of Control
I will focus on what I can control and let go of the rest.
I cannot control…
- What people say
- What people think of me
- How other people react
- The past
- The future
- How other people feel
- How people treat me
- What other people do
I can control…
- Where I put my energy
- How I respond
- My boundaries
- The thermostat
- My attitude
- How I spend my time
- Choices I make
- How I treat others
- My work ethic
- My thoughts and opinions
