How to help YOURSELF



Brain Health

 

Diet


· Proteins are the building block of your neurotransmitters – serotonin, dopamine, norepinephrine.
· It is essential to eat enough proteins in balanced amounts with fats & carbohydrates.
· Low serotonin levels are often associated with worrying, moodiness emotional rigidity & irritability.
· Serotonin levels can be raised by eating foods rich in tryptophan (the amino acid building block for serotonin) such as: chicken, turkey, beef, salmon, bread, peanut butter, eggs, popcorn, green peas, pasta, potatoes, milk & dairy products.
· Protein at breakfast is especially important to raise dopamine levels for alertness, attention & motivation.
· Snacks throughout the day are important to avoid hypoglycaemic eposodes.
· Light bedtime snack should include a milk drink if possible.

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Sleep


· A regular evening bedtime & morning awake time.
· Winding down routines & rituals before bedtime with adequate time allowed for shifting from one activity to the next.
· A clear, firm good night closure at bedtime, with assurance of re-connection in the morning to ease separation anxiety.



​Exercise


· Exercise increases tryptophan, which converts to serotonin. This calms mood and increases cognitive flexibility.
· Include activities that involve bi-lateral stimulation such as walking, running, biking, swimming to re-balance brain biochemistry & functioning

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Positive Coping Strategies

· Watch Sunrise/Sunset
· Get up earlier
· Cuddle a cat/dog or stuffed animal
· Play with an animal
· SAY SOMETHING NICE ABOUT YOURSELF
· Tell a friend or family member something “Cool” about yourself they didn’t already know
· Walk in the rain
· Say “No” more often
· Visualize yourself succeeding
· Dream (Even during the day!)
· Prepare ahead of time
· Develop a sense of humour
· BELIEVE IN YOURSELF
· Create a list of short term and long term goals for yourself
· Ask a friend for a hug
· Give a friend a hug
· Express yourself artistically (DRAW/PAINT)
· Stretch
· Practice Deep-breathing
· Listen to your favourite tunes
· Laugh
· Have a “Plan B”
· Take a bubble bath
· Play Guitar (or learn how)
· Read something positive
· Journal
· Write poems of your thoughts and feelings
· Try something different
· Watch TV
· Play football with a roll of toilet paper
· Strive for EXCELLENCE; not PERFECTION
· THINK POSITIVELY
· Forgive
· Go for a walk
· Listen to the wind
· Tell or learn a new joke
· SMILE
· Exercise
· Go on a picnic
· Walk barefoot and wiggle your toes
· GIVE YOURSELF A COMPLIMENT
· Scream into a pillow
· Punch a punching bag (or a hard pillow)
· Get a massage
· Look at the stars

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Sleep Hygiene - Do’s and Don’ts



​Do
1. Go to bed at the same time each day.
2. Get up from bed at the same time each day.
3. Exercise daily; preferably in the morning.
4. Get outside!
5. Keep temperature in room comfortable.
6. Keep room dark.
7. Keep room quite.
8. Use bed only for sleep.
9. Use a relaxation exercise just before going to sleep.
10. Keep feet and hands warm.

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DON’T

1. Exercise just before going to bed.
2. Engage in stimulating activity just before going to bed.
3. Have caffeine in the evening.
4. Read or watch TV in bed.
5. Use Alcohol to help you sleep.
6. Go to bed too hungry or too full.
7. Take someone else’s sleeping pills.
8. Take over-the-counter sleeping pills without your doctor’s knowledge.
9. Take daytime naps.
10. Command yourself to go to sleep
If you catch yourself laying in bed for more that 20-30 minutes, get up, go to a different room, or different part of the room, participate in a quite activity, return to bed when you feel sleepy.