Dignity Health | St. Rose Dominican | Reach | Summer 2018

StRoseHospitals.org  9 5 ways to worry less We all worry sometimes. That’s normal. But how can you tell if you’re worrying excessively? If you find yourself fretting about many things every day or if you can’t turn off your anxious thoughts, you may have a worry problem. Of course, you want to keep worry off your list of things to worry about. Instead, take healthy steps to ease your mind. 1. Make a worry list. Write down your worries. Schedule a time every day to read over your list. Set a 15-minute timer to spend on the list. When the timer goes off, carry on with your life. If you start to worry about something after your dedicated worry time, remind yourself it’ll have to wait until the next day. 2. Take a positive step forward. Take a look at your list of concerns to determine which you can do something about. Then make plans—even a small first step—to resolve them. 3. Distract yourself in a healthy way. Exercise, for example, releases endorphins that relieve tension and stress. Deep breathing exercises can calm and quiet negative thoughts. 4. Live in the present. Worry often involves what-ifs about future or past events. Try to stay focused on the present. Pay attention to everything going on around you now. Feel your toes in the grass or the breeze on your face. Listen to the birds in the trees. 5. Talk it out. Share with a friend what you’re worried about. Talking about your worries can help you put them in perspective—and others may offer solutions that might not have occurred to you. Source: Helpguide.org Talk about a bright idea! Find our recipe for Rainbow Fruit Salad at StRoseReach.org . T his mix of mango, berries, grapes, kiwi, and more is brain food with a side of scrumptious. Enjoy food for thought Summer is the perfect time to savor colorful crisp salads and refreshing sweet fruits. Diets high in fruits and veggies are brain pleasers. Stock up on a rainbow of colors, including: ●  ● Dark-colored vegetables, like kale, spinach, broccoli, and beets. ●  ● Berries—blue, black, and red. ●  ● Cherries and plums. Get comfy and say good night Quality sleep can help your thinking and memory.