10/2/2020 Topic: 12 Powerful Tips to Overcome Negative Thoughts and Embrace Positive Thinking Kannika Nimithkoune	Here are 12 tips/habits to overcome negative thoughts, including negativity around you. 1. When you’re in what seems like a negative situation, find what’s good. 2. Reminder: people don’t care that much about what you say or do. 3. Question the thought. 4. Replace the negativity in your surroundings. 5. Stop making mountains out of molehills. 6. Let it out and talk it over. 7. Live in and come back to this moment. 8. Go for a short workout. 9. Don’t let the vague fears drag you down. 10. Bring positivity into someone else’s life. 11. Be grateful for a few of the things you may often take for granted. 12. Start tomorrow in a way that sets a positive tone for your day. https://www.positivityblog.com/overcome-negative-thoughts/
10/2/2020 Topic: DIY Lunchables for adults and kids Kannika Nimithkoune	Here is a healthy take on Lunchables to encourage healthy options. Grab a mini compartment box (usually you can find one at the dollar store) and place a few of these snacks in to create a satisfying meal. Some ideas include (1) starch, (2) protein (2) fruit/vegetable (1) drink Examples: Crackers/pretzels + ham + Swiss + mustard Crackers/pretzels + turkey + cheddar + mustard Pita + pepperoni + mozzarella + pizza sauce https://dontwastethecrumbs.com/recipe-healthy-homemade-lunchables/
10/2/2020 Topic: Meditation Kannika Nimithkoune	Five reasons to meditate 1: Understand your pain 2: Lower your stress 3: Connect better 4: Improve focus 5: Reduce brain chatter Basic Meditation for beginners: 1. Get comfortable and prepare to sit still for a few minutes. After you stop reading this, you’re going to simply focus on your own natural inhaling and exhaling of breath. 2. Focus on your breath. Where do you feel your breath most? In your belly? In your nose? Try to keep your attention on your inhale and exhale. 3. Follow your breath for two minutes. Take a deep inhale, expanding your belly, and then exhale slowly, elongating the out-breath as your belly contracts. https://www.mindful.org/how-to-meditate/ edited by PCSONET\KNimithkoune on 10/2/2020
10/2/2020 Topic: 5 tools to change your mindset about coronavirus Kannika Nimithkoune	To tackle stress and anxiety around COVID-19, use these tips to help change your mindset. 1. Let go of things outside of your control 2. Focus on yourself first. 3. Reach out for support. 4. Take time to be thankful. 5. Tap into the happiness hormones. https://www.employeebenefitadviser.com/list/5-tools-to-change-your-mindset-about-coronavirus
10/2/2020 Topic: Why is it important to be resilient? Kannika Nimithkoune	Mental and emotional resilience takes continuous practice. It's a commitment to yourself. Why is it important to be resilient? Improved learning skills, improved memory Improved physical and mental health Reduced risky behavior (excessive drinking, smoking, illicit drugs) A sense of belonging and giving back to community and/or family Experience more positive emotions and better able to regulate emotions How can I be more resilient? Let yourself feel emotions as they come and go Find a support system that you can trust Lean on self-care strategies; listen to what your body and mind need Find a therapist or professional counselor Maintain a routine of wellness (meditation, eating, exercising, etc.) Get plenty of sleep Cultivate a sense of purpose Embrace change and your reactions to it Develop problem solving skills; take action to solve problems as they come Face your fears; this begets self-confidence which will affect your perspective Practice self-compassion; be mindful of the words, thoughts, actions toward yourself Learn to forgive; this allows you to process unfavorable experiences by changing your mindset and relieving yourself of toxic, negative emotions and thoughts. https://www.healthaffiliatesmaine.com/what-is-resilience/
10/2/2020 Topic: Changing your mindset quotes Kannika Nimithkoune	Here are some great quotes to tell yourself when you need to change your mindset. At the end of the day, what you think and what you tell yourself, is what you are. “It's a funny thing about life, once you begin to take note of the things you are grateful for, you begin to lose sight of the things that you lack.” "Someone once told me if you stress too much before it happens, you basically put yourself through it twice" "We have more possibilities available in each moment than we realize" "Thoughts are like a flame. Small thoughts produce small heat and big thoughts make an inferno" "Once you place negative thoughts with positive ones, you'll start having positive results" “Critics are important. They give us the reasons, knowingly or unknowingly, not to fall, slumber or deviate from our true purpose . If only you would see, understand and appreciate the real lessons your critics teach you with a calm heart, you would know and understand that your critics are nothing but great facilitators to help you get to your vision and true purpose diligently and distinctively.”
10/30/2020 Topic: Getting rid of those "Debbie Downer" thoughts Kannika Nimithkoune	We all have those Debbie Downer thoughts. Some days, more than others. It can be hard to get out of that rut, and almost impossible to be positive all the time. These are some tips to get out of that rut. 1. Remind yourself why you're so awesome-grab your most proudest moment, something you thought you wouldn't accomplish and relive it 2. Show gratitude-no matter what, there is ALWAYS something to be grateful for 3. Treat yourself-give yourself a little reward for putting in effort into something 4. Phone a friend-friends have a way of knowing how you need motivation 5. Clean out your desk-organizing can be a renewing process, and clutter can de-stress you 6. Make a new friend-when we meet new people, we learn new things 7. Get ready to tackle that project- everyone has that project they keep putting off, start on it 8. Watch some funny YouTube videos-laughter decreases the stress hormones in our body 9. Throw yourself a celebration bash-celebrate something you accomplished or obtaining progress in https://medium.com/lady-vivra/positive-thinking-negative-life-fb25deae4ca5
10/30/2020 Topic: Overeating Kannika Nimithkoune	We all can have the tendency to overeat. It can range from stresses or boredom. Now that there's leftover Halloween candy at everyone's desk, potlucks, holiday gatherings, this can be more prevalent. Some ways to tackle overeating are: Eating slowly Limit distractions Healthy portion sizes Removing temptations Eat fiber filled foods Eat protein rich foods Eat regularly Reduce stress Tracking your diet Eating mindfully Limit alcohol intake Avoid last minute food choices Staying hydrated Dealing and addressing the reasons you overeat Eating with people that have similar food goals as you https://www.medicalnewstoday.com/articles/325258
10/30/2020 Topic: 21 Best Stretching Exercises for Better Flexibility Kannika Nimithkoune	Stretching may not be the most exciting part of working out, but doing flexibility work is just as important for a well-rounded fitness routine as strength and cardio work. See this article with stretches that you can do (includes photos!) Some examples are: Standing hamstring stretch Tricep stretch Figure four stretch Butterfly stretch https://www.self.com/gallery/essential-stretches-slideshow
10/30/2020 Topic: Tips on talking to children about COVID 19 Kannika Nimithkoune	Children can worry about family members and friends getting COVID 19. Here are some tips from CDC on how to talk to kids about it. Remain calm Reassure children Make yourself available to listen and to talk Avoid language that might blame others Pay attention to what children see or hear Provide information that is truthful and appropriate Teach children everyday actions on reducing the spread of germs https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/talking-with-children.html
10/30/2020 Topic: Letting go of painful emotions (regulating emotions for resiliency) Kannika Nimithkoune	Self-regulation is all about pausing between feeling and reactions – it encourages us to slow down for a bit and act after objectively evaluating a situation. It is crucial to judge when to trust emotional triggers and when to act on them. For example, a person who has poor emotion regulation strategies is more likely to fall prey to mood polarities; his actions and behavioral patterns would always be at the mercy of his emotions. Quite the contrary, a well-regulated person, will have a better balance and judgment of his feelings and actions. Emotional regulation allows us to carefully judge which affective outcomes to embrace and which ones to avoid https://positivepsychology.com/emotion-regulation/ How to let go of painful emotions -Observe your emotion. Stand back. -Experience your emotion as a wave, coming and going. -Don't push away your emotion. Accept it. -Don't judge your emotion. It's not good or bad -Don't hang on to your emotion. -Try not to intensify your emotion. Let it be how it is. -Remember that you are not your emotion. -Remember that you don't necessarily have to act on your emotion. -Practice loving your emotions. https://www.dbtselfhelp.com/html/letting_go.html
10/30/2020 Topic: Quotes for when things are getting the best of you Kannika Nimithkoune	-"Remember you don't have to attend every argument that you are invited to" - "Don't waste words on people who deserve your silence. Sometimes the most powerful thing you can say is nothing at all" -“Every one of us is a minor tragedy. Most of us learn to cope.” -“Don’t feed the drama monster. It’s insatiable and has no friends.” -“You cannot reason people out of a position that they did not reason themselves into.” -“Say what you mean, but don’t say it mean.”
12/4/2020 Topic: Developing a Warrior Mindset Kannika Nimithkoune	In general a warrior is defined as "someone who is engaged in or experienced in battle". There may be times where you are put into or experience your own form of battle. Mindset is developed when you have a fixed mental attitude that pre-determines your response to a given situation. One of the most important things when you are facing your own battle (no matter what it its - work or personal), the biggest thing is to believe that you can and will get through it. Here on some tips on thinking like a warrior: (*5 is my favorite) 1. A warrior is one who is engaged aggressively or energetically in an activity, cause or conflict. 2. An attitude is how a person views something or tends to behave towards it. 3. Mindset comes from employing a fixed mental attitude that predetermines your response to a given situation 4. The keys to a warrior mindset are preparing and believing 5. It's all a mind game; how you play is totally up to you. https://www.policemag.com/340761/developing-a-warrior-mindset
12/4/2020 Topic: Mindful eating during the holidays Kannika Nimithkoune	No one loves the holiday stress this time of year, but we probably don't feel the same way about food. No matter what you do during this season, there is always a tray of cookies sitting around, candy at someone's desk, goodie bags from the community, food everywhere. Here are some tips to remember to be mindful when you are eating. 1. Reflect 2. Sit down 3. Turn off the TV (and anything with a screen) 4. Serve out your portions 5. Pick the smaller plate 6. Give gratitude 7. Chew 30 times 8. Put down your utensil 9. Resign from the Clean Plate Club (this one is so hard especially growing up with a family that teaches you to clean your plate!) 10. Silence https://www.health.harvard.edu/blog/10-tips-for-mindful-eating-just-in-time-for-the-holidays-201511248698
12/4/2020 Topic: Cold weather Kannika Nimithkoune	Yes we are in Florida, but it does get cold! There are some benefits in exercising in the colder temperatures. Here are some tips on exercising in the cold weather: 1. Wear layers 2. Stay hydrated 3. Choose a safe surface 4. Protect your head, hands, feet 5. Apply sunscreen Warming up to the cold - especially when cold muscles are at greater risk for strains and injuries is a good idea. Some stretches you can do are 1. Lunges 2. High steps 3. Arm swings 4. Arm circles https://www.health.harvard.edu/staying-healthy/the-wonders-of-winter-workouts
12/4/2020 Topic: Preparing for the holidays with COVID 19 still around Kannika Nimithkoune	It is pretty stressful this time of year anyway. Then to throw in COVID on top of that can only make you more stress. No one could have prepared for this. Now that the holidays are here, these are some tips to mentally prepare yourself for them. 1. Make safe choices for you and your family. Do what is best. Focus on what is important to you and your family during this time. 2. Recognize when you are overwhelmed and it is too much. Things like walking away from what you are doing to take a breath. Give yourself permission not to sweat the small stuff. 3. Look in the sunny side. Yes it is hard to sometimes see what is sunny when things can be so gloomy. But try it and focus on that. 4. Keep on moving. Exercise. Get up and do something. 4. Take time for yourself. reset, organize, plan, connect. Do something that makes you and only you happy. https://iuhealth.org/thrive/how-to-cope-with-holiday-and-covid-19-stress
12/4/2020 Topic: Habits of highly resilient people Kannika Nimithkoune	1. Grow a thick skin and expect rejection and setbacks. 2. Ditch the desire for comfort and step into growing pains. 3. Be willing to postpone immediate gratification in the short term for the fulfillment of your goals in the long term. 4. Think of yourself as an elastic band that bends and stretches to a certain point before you spring back higher than you fall. 5. Refer to previous experience. Reflect on past obstacles you’ve overcome in your climb. 6. Identify self-doubts that have cramped your work style or crippled you from growing fully. . 7. Manage the ups-and-downs of your life by treating highs and lows equally. 8. Face letdowns by taking the towel you want to throw in and use it to wipe the sweat off your face then ask, what you can learn that will help you grow. 9. Avoid negative put-downs and criticisms. Instead of bludgeoning yourself after a setback, give yourself positive affirmations and encouragement to get back in the saddle. 10. Catch yourself when you fall. Instead of kicking yourself when you’re down, be on your own side, wish yourself well, and be your number one cheerleader as you progress in your goals. https://www.psychologytoday.com/us/blog/the-right-mindset/202011/10-habits-highly-resilient-people
12/4/2020 Topic: Quotes on Accepting Those Things You Cannot Control Kannika Nimithkoune	There are so many things we are faced with and deal with that are completely out of our hands. As planners, type A personalities, control freaks, it is difficult to accept things that we can't change. Recite some of these quotes and always remember that when you change how you respond to it, YOU WIN. "The goal isn't to get rid of all of your negative thoughts and feelings: that's impossible. The goal is to change your response to them" "Remember, you alone get to choose what matters and what doesn't. The meaning of everything in your life has precisely the meaning you give it" "It is what it is. Accept it, learn from it, and grow from it. It doesn't matter what you've done. What matters is what you do from here" "The most powerful weapon against stress is our ability to choose one thought over another. Train your mind to see the good in this day" "One of the most rewarding and important moments in life is the moment you finally find the courage to let go of what you can't change" "Let go of all the purposeless drama, aimless time-wasters, and clutter that keeps getting in your way" "Never regret being a good person to the wrong people. Your behavior says everything about you and their behavior says enough about them"
12/18/2020 Topic: Stepping out of your comfort zone Kannika Nimithkoune	Whether we want to admit or not, no one likes to be out of their comfort zone. You want things to remain constant, with no uncomfortable challenges or unfamiliar boundaries. But as this article discusses, life does have a way of throwing you off balance with unexpected events, passing of a loved one, unexpected changes in relationships, different obstacles. The best way to step out of your comfort zone is to gradually build tolerance for things that include an element of uncertainty or discomfort. EVERY SINGLE STEP you take, no matter how small will have a profound effect on your self-confidence. Remember "Nobody ever died of discomfort, yet living in the name of comfort has killed more ideas, more opportunities, more actions, and more growth than everything else combined" Here are some ways simple, easy ways to get out of your comfort zone: -Trying new food -Learn something new -Learning to delegate -Asking for help https://www.emotionallyresilientliving.com/10-simple-ways-to-gradually-expand-your-comfort-zone
12/18/2020 Topic: Charcuterie Boards for the Holidays Kannika Nimithkoune	Charcuterie boards can be a great appetizer/starter for holiday get togethers. Some of these options can be used for quick and easy lunch ideas as well. Here are some healthy options that you can add to (along with the meats and cheeses of course!) -Raw nuts (pecans, walnuts, cashews) -Olives (green, Kalamata) -Whole grain or grain free crackers -Roasted sweet potatoes -Apple/Orange slices or any fruit -Dates -Hummus -Trail mix -Dark chocolate -Pumpkin seeds -Pretzels -Veggies and dip https://www.emotionallyresilientliving.com/10-simple-ways-to-gradually-expand-your-comfort-zone

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