these elements help us to manage stress, practice healthy
TRANSCRIPT
These elements help us to manage stress, practice healthy coping skills, and increase well-being to help us flourish!
*GRAPES adapted from Fidaleo et al (2014)
Drink enough waterdailyJournalEngage in a self-compassion meditationTry to encourageyourself rather thancriticizeWrite/say affirmationsWrite an encouragingletter to yourselfSay no to aninconvenient requestMeditate and deepbreathing exercisesRead a self-help or self-nurturing bookCommunicate needs/feelings to a loved oneReflect on what youvalue & enjoy in life Tips to manage griefand lossDevelop good sleephabitsStress managementstrategiesMood managementstrategiesFind access to healthyfood options
Remind yourself it isokay & important totake a break and relaxMeditate and guidedimagery exercisesProgressive musclerelaxation (PMR)Grounding techniquesiFlourish offerings:
Headspace, TAO,WellTrack, & more
Attend a free well-beingworkshop at The ZoneQigong Acupuncture Identify 3 good things aday: Gratitude journalWrite a poem, song, orstoryTake a break fromsocial media/newsTake a relaxing shower,bath, sauna, hot tubMassage Watch thesunrise/sunset Look at the starsGardenGo for a drive
Attend classTalk with a counselorJoin a CAPS forum,workshop, or groupAttend a new classonlineCook a new recipeLearn a new skill,hobby, or languageDo laundryMake your bedClean, organize yourspaceRepair things aroundyour homeUpdate your resume,LinkedIn, etc.Delete old emailsFocus on what is in yourcontrol Read that book youhave been meaning to
Anti-racist readinglistNY Times bestsellers
Pay bills and/or create abudgetDonate clothes you nolonger useCreate a bucket list Set a goal to not have agoal- have time toyourself
Read/audible a bookfor pleasure
LibbyScribd
Do a puzzleGo to dinnerGet a massage orhaircutGo to a farmer’smarket Listen to a well-beingpodcastWatchTV, a movie, ora documentaryListen to music, &dance! Stress managementand increasing lifesatisfaction tips50 ways to flourishArt, craft, collageJournalwrite a poem, song,story Savor a favorite mealLive zoo camsVisit a museumPlay cards, boardgames, video games
UCSD RecreationGet Up TritonsOnline workouts:
Koboko fitnessPopsugar fitness(closed captioningavailable) Wheelchair fitnessEyes-free fitness
WalkRunMartialArtsKickboxingWeight liftingHikeSwimDanceTennisBike rideSurfKayakWalk on the beachYoga
Find communitysupportGo to lunch/coffeewith a friendJoin a studentorganizationAttend a campuseventVisit a new place witha friend Talk to someone inclassJoin a CAPS forum,workshop, or groupCall/text a friend orfamily memberStart a gratitude textwith 3 of yourfriends/familymembers Plan a zoom date withfriends/family thatlive out of townSend an email tosomeone you careabout Write a gratitudeletter to a pastmentorTell someone how youfeel about them
*GRAPES adapted from Fidaleo et al (2014)
Choose an activity (ormake up your own) fromeach category, each day,to help plan/schedule aroutine to manage stressand help you to flourish!
*GRAPES adapted from Fidaleo et al (2014)
MON TUES WEDS THURS FRI SAT SUN
GENTLE WITH SELF
RELAXATION
ACCOMPLISHMENT
PLEASURE
EXERCISE
SOCIAL
INSTRUCTIONS:Choose an activity (ormake up your own) fromeach category, each day,to help plan/schedule aroutine to manage stressand help you to flourish!