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Well-Being Tips

Everyone encounters challenging times in their lives, when certain situations can cause distress or sadness. Fortunately, there are simple, everyday things a person can do to make life better.



Tips to help you build resiliency and positively influence physical and emotional well-being.

September - 

Practice Mindfulness

Mindfulness and Emotional Intelligence

Research is helping us appreciate the benefits of the ancient practice of mindfulness—a form of meditation that emphasizes presence of mind and focus. Simply put, mindfulness is awareness that arises through paying attention to what’s going on around you, on purpose, in the present moment, without judgment. Mindfulness has been shown to reduce stress, boost mood, and contribute to overall health and well-being. And it is a skill that anyone can develop.

Click here to learn more and download the full PDF

August - Is Something Missing? 

Reclaiming stable friendships in a destabilized world

Life is always full of ups and downs, but sometimes it can feel more rollercoastery than others. With one curveball after another the past few years, we’ve had to make frequent adjustments to keep calm (or not) and carry on.

Rolling with the punches during and post-pandemic has come at a cost to our social connections.

-    1 in 3 Americans reported heightened loneliness during the pandemic.
-    Nearly 1 out of 5 US adults report having lost touch with most of their friends.

Click here to learn more and download the full PDF.

July - 3 Steps to Outsmart Stress

In recent years multiple studies have shown that stress increases health risks such as cancer, allergies, colds, flu and of course ? heart disease. Even positive things in your life, like a wedding or a new job, can add to your stress. The good news is that there are things you can do to outsmart stress and boost your immune system.

Click here to learn more and download the full PDF.

June - I’m Fine! Everything is Fine. The (sometimes) subtle subtext of a cry for help.

We’ve all used or heard some version of It’s fine. Someone asks, “How are you?” and, regardless of how they’re really feeling, the other person responds, “I’m fine!”

What happens, though, when everything isn’t fine? How do we recognize that they need help?

Click here to learn more and download the full PDF.

May - How to Keep Your Cool and Calm Down in the Moment

Do you get upset when someone cuts you off in traffic? Does your temper flare when a co-worker doesn't deliver something you were counting on? Everyone gets angry at times. In those frustrating moments, how do you control your anger before it gets out of control and turns destructive? Consider these ten proven tips to help you keep your cool and refocus on being calm.

Click here to learn more and download the full PDF.

April - Healing Expressions: Laughter is the Best Medicine

Laughter may seem like all fun and games, but it has some serious benefits too. Every time you laugh, whether it’s a giggle or a guffaw, your brain is flooded with a cocktail of endorphins and serotonin. The former helps kill pain, and the latter gives you a jolt of happiness — like a one-two tickle to your system. 

When you laugh, the heightened activity in your heart, lungs, and circulation also helps to boost your immune system and further lift your mood. And the best part about it is you don’t need to go to the doctor to get new laughter prescriptions: you just need to hone your sense of humor.

Click here to learn more and download the full PDF.

March - The Power of No

Boundaries, and the Art of the Polite Decline 

Have you ever felt like someone’s taken advantage of you? Felt obligated to take on more than you should, especially during busy times like holidays or near deadlines? Said “yes” to something you don’t have time (or don’t want) to do, then blown your lid when things got too stressful? 
If you answered yes to any of these, it might be time to reexamine your boundaries.

Click here to learn more and download the full PDF.

February - S.T.O.P. To Keep Relationships Moving

When things are important to us, we tend to be passionate about them. That seems obvious, sure, but that kind of emotion is often a double-edged sword.

The S.T.O.P. Method 

  • Stop what you’re doing or saying. 
  • Take a breath. 
  • Observe your current emotional state without judging or analyzing, giving your emotions a moment to register and diminish on their own. 
  • Proceed with an appropriate action when you’re ready.

This method can be a powerful tool to disrupt the downward spiral of a conversation, whether it involves a romantic partner, colleague, or friend. It gives you a moment of breathing space to step out of an emotional cycle, center and calm yourself before continuing.

Click here to learn more and download the full PDF.

January - Choose Happy

How much of our personal happiness is within our control? As it turns out, it may be more than you might think.

For some time, the scientific community has been aware of a happiness set point that determines how consistently happy we generally are. You can think of it as your happiness equilibrium: sometimes you might surpass it, other times you might dip below, but you’ll eventually return to it.

Click here to learn more and download the full PDF.

Previous Tipsheets

Building a Social Network

Human beings are social creatures. We need the companionship of others to thrive in life. Being socially connected can ease stress, anxiety, and depression, boost self-worth, provide comfort, prevent loneliness—and be especially helpful during stressful times.

Click here to learn more and download the PDF.


The Importance of Sleep – Especially Now!

Sleep is always important, but sleep becomes even more essential because of its wide-ranging benefits for physical and emotional well being.

Click here to learn more and download the PDF.

Take a Break From Stress

We all face stressful situations in our lives, ranging from traffic jams to more serious worries about health, or concern for a loved one. No matter the cause, stress floods the body with hormones – your heart pounds, breathing speeds up and muscles tense. Some stress can be put to use, but if it persists, it can have undesirable side effects. While we can’t avoid all sources of stress, we can develop healthier ways of responding.

Click here to learn more and download the PDF

Happiness Happens

The Happiness Factor: Cultivate a Positive Outlook

Happiness and health go hand in hand. Research shows a correlation between happiness levels and overall wellness with those who cultivate a more positive outlook enjoying richer and more fulfilling lives.

Click here to learn more and download the PDF

Think Happy

Making slight changes in the way you think can have a cumulative, positive effect on your outlook. Be mindful of your thoughts. Encourage those that are positive and optimistic. This will help create perpetual patterns of thought that are more deeply rooted in happiness.

Click here to learn more and download the PDF

Bridging the Generation Gap

Differences between generations, or the “generation gap,” can result in a variety of challenges, including miscommunication and disagreement. “Generation gap” often brings up memories of conflict over taste in music, career choice, political affiliation, and lifestyle choices.

Click here to learn more and download the PDF.

Is it stress or anxiety?

Life can be stressful—you may feel stressed about a traffic, traumatic events (such as a pandemic, natural disaster, or act of violence), or a life change. Everyone feels stress from time to time.

Click here to learn more and download the PDF.

Anxiety and Your Health

What is Anxiety?

Everyone experiences anxiety now and then. It's a normal emotion. For example, you may feel nervous before taking a test, dealing with a problem at work, or before a job interview. Anxiety is a natural biological reaction to very real everyday stresses. In today's world, that reaction helps prepare us to deal with things we must face, and gives us energy to take action.

Click here to learn more and download the PDF.

Set the Mood: Understanding and Directing the Power of Moods

Good News about Bad Moods

Moods clearly have influence over our lives and can leave lasting imprints on physical and mental health. But did you know that both positive and negative moods have a specific function in our lives, helping us to learn from experience and adapt our behavior?

Click here to learn more and download the PDF.

Boundary-setting for Resilience and Healthier Relationships

Don't Be Afraid to Say "No"

Saying no is commonly and incorrectly associated with being selfish or callous. A “yes” will bring a smile from the person doing the asking, and a “no” will probably have the opposite effect. So, we might find ourselves saying yes when we shouldn’t just to make someone else happy or to avoid conflict in the moment. Although setting proper boundaries can feel stressful at first, over time and with practice, it can boost our resilience and promote well-being. It’s not wrong to want to do things for others; but when we want to please too much, and at our own expense, good intentions can leave us feeling resentful and exhausted.

Click here to learn more and download the PDF.

What We Mean By Self-Care

Self-care is what you do to take care of yourself to stay physically, mentally, and emotionally well. Research suggests self-care promotes positive health outcomes, such as fostering resilience, living longer, and becoming better equipped to manage stress.  

Click here to learn more and download the PDF.

When substance use changes normal behaviors or interferes with everyday responsibilities and relationships, it may indicate a substance use disorder – a common mental wellness issue.

Substance Use during Uncertain Times

Persons who are isolated and stressed – as much of the population has been during the past two years – frequently turn to substances to alleviate their negative feelings.

Experts advise against excessive use of substances such as alcohol or marijuana to help reduce stress, anxiety, and loneliness.  While drugs and alcohol may help you feel calm in the short term, they may heighten fear, anxiety, withdrawal, and depression in the long term.  

Click here to learn more and download the PDF.

Learn about Mental Health and Addiction Services at El Camino Health or call 650-988-8468 for more information.