The Continuum Center for Health & Healing

Activities you can do

Relaxation

Listen to a relaxation tape or guided imagery tape

Visit the Self Care section of this site for relaxation exercises you can do

Visit the Experiences section of this site to relax to a 5-minute Guided Imagery audio

Try the gentle yoga or stretching exercises in our Self Care section

Breathe in through your nose to a count of 2 and breathe out slowly through your mouth to a count of 4. Try this for 3 breaths and see how you feel

Wash you hands very slowly under warm running water

Throughout the day, repeat a calming word or phrase in your mind

Massage your scalp when you wash your hair

Take your shoes off and walk barefoot in the grass

Sit in your favorite chair and put your feet up

Massage your hands or feet with a nice oil or lotion. Exchange a hand or foot massage with a friend or family member

Switch gears - do a physical activity

Laughter and Humor

Rent a comedy movie and invite a friend over

Play with a dog or cat - they can be very entertaining

Do something silly

Tell someone your best joke or a funny story

Play a game with a child

Have a costume theme party

Go to a comedy club or watch a comedy show on TV

Cultivate seeing the humor in things

Here's a morning exercise: Look in the mirror and smile for a minute - this tells the brain that you're feeling good and can make an actual difference in your mood.

Social Connection

Cook with someone else (a friend, relative or neighbor)

Play scrabble or bridge online

Invite someone over for tea

Call, send a note or do an errand for someone who needs some support

Tutor someone

Accompany a friend to a doctor's appointment

Join a bowling team, a bridge club, a hiking club or another group activity

Find out about leisure activities in your area and try one (a concert, lecture, comedy club, art exhibit or book reading)

Do some volunteer work in your community

Healthy Eating

Find three healthy recipes you like and try one this week

Bring a healthy snack to work

Try grilling fish, vegetables or turkey burgers at your next picnic or barbecue

Weed your food pantry - donate foods you don't want to eat anymore

Buy a vegetable steamer

Plan your dinner before leaving the house in the morning

Make a grocery list for this week's meals - take it with you when you shop and stick to it

Find a tasty restaurant where you can still stay on your healthy diet

Visit a health food store or a local green market and explore

Browse the cookbook section in your library or bookstore for healthy recipes

Take a healthy cooking class

Learn a healthy substitute for an ingredient you should limit and use it in a favorite recipe

Physical Activity

During commercial breaks on TV, get up and stretch, dance or just move

Hide all your remote controls and get up to change the TV channel

Park further away from your destination and walk there

Get off the bus or subway one stop earlier and walk

Take your dog, your neighbor's dog or your neighbor for a walk

Take a 20-30 minute walk after dinner or a 10-15 walk at lunchtime

Walk or bike to the store instead of taking the car, bus or subway

Get a pedometer and record how many steps you walk in one day (10,000 steps a day is the optimal goal)

Using your pedometer, add 100 steps to your last walking total

Turn on the radio and dance at home

Buddy up with a friend - take a walk or an exercise class

Take a bike ride and explore a new part of your neighborhood

Take the kids to the park - and play with them

Take a gentle yoga or tai chi class

Do the yoga and stretching exercises in our Self Care section

Take a swim or do some water exercises in the pool

Sleep

Do something relaxing before you go to bed

Write down what's on your mind so you can forget about it for the night

Read something light, meditate or take a bath

If you nap, make it earlier in the day for 15-30 minutes

Only use your bedroom to sleep and relax

Minimize noise, light and temperature extremes: wear ear plugs, get window blinds, have plenty of blankets

Try an herbal tea like chamomile or lemon balm

Use lavender aromatherapy to relax you

Play soft gentle music and use soft lighting

Breathe in through your nose to a count of 2 and breathe out slowly to a count of 4. Keep it going.

Visualize a relaxing scene and notice what you see, feel, smell and hear

Do some easy stretches that help you relax and unwind

Creativity

Wear a great color

Next time you need a greeting card, make one

Refinish a piece of furniture in your home

Take your camera with you on a walk and snap some pictures

Sew, knit, crochet on your own or join a local group

Make a tape or CD of songs you like or make one for someone else

Do one new thing today

Notice something new on your regular route

Visit a crafts or art supply store. Notice what interests you

Mix it up - make a new dish, try a new breakfast

Pick up your old guitar (or any instrument) and play some notes

Sing in the shower

Do a creative project with a child

Nurture your artistic self - go to a museum, movie or concert

Spirituality

Stroll through a garden and notice colors, shapes and scents

Read or listen to music, a story or poetry that inspires you

Take a walk in nature and feel your feet on the ground

Watch a sunrise or sunset

Attend a religious service

Help someone out or do volunteer work for a day

Read a passage from an inspirational or religious text

Do a short meditation - sit quietly for 5 minutes, breathe deeply, focus on your breath and relax your mind

Spend a day really believing the glass is half full

As soon as you wake up in the morning think a positive thought or be thankful

Emotional Well-Being

Write your thoughts and feelings in a journal - don't censor them

Make time to do things you enjoy that bring you satisfaction and pleasure

Speak with someone about your concerns if you are feeling anxious or depressed for a long time - you could see a pastoral counselor, a psychologist, a clinical social work, a mental health nurse or another trained health professional

Share time and thoughts with friends and family who support you

Join a community or online support group

If you like animals, get a pet. They are great companions.

Learn a relaxation technique that can help you manage stress, quiet your mind, and feel calmer

Try yoga, deep breathing, stretching, visualization or positive affirmations (see our Self Care and Experiences sections)

Explore mind body techniques such as hypnosis or biofeedback with a trained practitioner