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Mind Body &

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U.S. Department of Health & Human Services

The concept of mindfulness is simple. This ancient practice is about being completely aware of what’s happening in the present—of all that’s going on inside and all that’s happening around you. It means not living your life on “autopilot.” Becoming a more mindful person requires commitment and practice. Here are some tips to help you get started.

Consider inviting loved ones to participate in mindfulness. Together you can create a new habit that benefits them too!

To be more mindful:

  • Take some deep breaths. Breathe in through your nose to a count of 4, hold for 1 second and then exhale through the mouth to a count of 5. Repeat often.

  • Enjoy a stroll. As you walk, notice your breath and the sights and sounds around you. As thoughts and worries enter your mind, note them but then return to the present.

  • Practice mindful eating. Be aware of taste, textures, and flavors in each bite, and listen to your body when you are hungry and full.

  • Be aware of your body. Mentally scan your body from head to toe. Bring your attention to how each part feels.

  • Find mindfulness resources, including online programs and teacher-guided practices.

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U.S. Department of Health & Human Services

When someone you love dies, your world changes. There is no right or wrong way to mourn. Although the death of a loved one can feel overwhelming, most people can make it through the grieving process with the support of family and friends. Learn healthy ways to help you through difficult times.

It's ok not to be ok. Sometimes we hide behind dark shades to avoid connecting with others.

To help cope with loss:

  • Take care of yourself. Try to eat right, exercise, and get enough sleep. Avoid bad habits—like smoking or drinking alcohol—that can put your health at risk.

  • Talk to caring friends. Let others know when you want to talk.

  • Find a grief support group. It might help to talk with others who are also grieving.

  • Don’t make major changes right away. Wait a while before making big decisions like moving or changing jobs.

  • Talk to your doctor if you’re having trouble with everyday activities.

  • Consider additional support. Sometimes short-term talk therapy can help.

  • Be patient. Mourning takes time. It’s common to have roller-coaster emotions for a while.

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U.S. Department of Health & Human Services

Social connections might help protect health and lengthen life. Scientists are finding that our links to others can have powerful effects on our health—both emotionally and physically. Whether with romantic partners, family, friends, neighbors, or others, social connections can influence our biology and well-being.

It's really ok to connect with other just for fun. Often we think we need to have a purpose for connecting. We attend things because it's a work function or because we're doing research for a group or we tell ourself it's ok. Guess what, it's ok if the connection is for no other reason but to shift your energy and give yourself that well deserved break! To begin to shift this process consider seeking a way to connect with kids or a close friend to just reset!

To build healthy support systems:

  • Build strong relationships with your kids.

  • Get active and share good habits with family and friends.

  • If you’re a family caregiver, ask for help from others.

  • Join a group focused on a favorite hobby, such as reading, hiking, or painting.

  • Take a class to learn something new.

  • Volunteer for things you care about in your community, like a community garden, school, library, or place of worship.

  • Travel to different places and meet new people.

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