Reinvigorate yourself: Small but mighty ideas

 This season’s cold weather and gray skies may make you feel gloomy and sluggish. Now’s the time to take some small actions each day that can help re-invigorate you, nourishing your spirit and sparking your energy. Try these simple ideas:

Limit your intake of news and social media. Taking a break from worrying about troubling events can allow for more for self-reflection. Instead of doomscrolling, focus on doing activities that help you feel optimistic.

Jump-start spring cleaning. Refreshing your space can help you feel more comfortable and relaxed. Clean out the dust and clear out the clutter. On a day that isn’t too chilly, open the windows and let in some fresh air. Switch up your home decor items–like knickknacks, artwork, throw pillows, etc.–to see your living space in a fresh way.

Get a dose of the outdoors. Take a stroll down the street, through a local park, or even around your own backyard. Observing nature—listening to the songbirds around you, enjoying the fresh scent of evergreen shrubs or trees, or looking at animal tracks in the freshly fallen snow—can nourish your soul!

Feed your dreams. Take a mini vacation day centered around activities that you’d like to do on a dream destination. Yearning to visit Paris? Pick up some French pastries at a bakery. View a French film, listen to Parisian music, read a novel set in France, or go on a virtual tour of the Louvre. You just might feel a shift in energy!

Turn to something that tickles your funny bone. Having a good laugh can make you feel good. Watch a funny sitcom or video, book tickets for a standup comedy show, or talk with a friend who cracks you up! 

Continually feeling down or unmotivated? Ask your doctor for a referral to a qualified counselor or contact a counselor yourself.

10 steps to better self-confidence

 Feeling good about yourself and your abilities, judgment, and accomplishments is important to your well-being. If you don’t feel so great about yourself, it may be time to work on boosting your self-confidence. Here are 10 steps you can take toward better self-confidence.

1. Focus on what you’re good at. Everyone has strengths in different areas. Whether it’s your wit, penmanship, athleticism, or your ability to hold a conversation—think about what you’re already good at and ways you can build upon these strengths.
2. Don’t compare yourself to others. You are unique and wonderful just as you are.
3. Spend more time learning. Learning things can give you a sense of accomplishment, which can increase your confidence. These don’t need to be big accomplishments or formal things that are in a classroom setting. Things like taking an online course to get beginner skills in a hobby you’ve wanted to start, using an app to start learning a new language, or reading a how-to book to help you work on a DIY project all count as learning, and they can all help remind you of how capable you are!
4. Aim for your personal best instead of perfection. Remember, nobody is perfect.
5. Set achievable goals. By setting goals that are within reach, you can create a clear roadmap for progress and growth. Each time you meet a goal, celebrate, then set your next goal by building from your success.
6. Use positive self-talk to boost your confidence. Switch your inner self-talk from “I can’t” or “I won’t” to “I can” and “I will.”
7. Live in the moment and appreciate the opportunities for growth around you. Tell yourself that life is not a competition, but provides opportunities at every moment to enjoy, learn, and grow.
8. Surround yourself with supportive people who value you for who you are. These should be people who will cheer you on, remind you of your true worth as an individual, and help you feel strong.
9. Judge yourself like you’d judge your friend. Chances are, you’d be encouraging when a friend makes progress on something and understanding when they didn’t do something perfectly. Be a friend to yourself and replace judgmental thoughts with healthier thoughts, like “I still have a ways to go, but I’ve already made progress/shown improvement!”
10. Exercise regularly to improve your mood and overall well-being. Any type of physical movement can play a part in building your self-esteem! That’s because exercise produces the feel-good brain hormones that lift your mood.

Following these steps can help you boost your self-confidence and feel better about yourself. However, if you still feel like you’re struggling with negative thoughts and emotions, consider talking to a counselor for additional support.

The healthy perks of pet ownership

 Ask any pet owner, and they will likely share many stories about how special it is to have their dog, cat, or other animal in their lives. But pets bring lots more than fun and happiness to the family! Here are just a few of the ways pets benefit and improve our physical, mental, and emotional health.

Increased exercise. Dogs and some other pets require frequent walks and exercise, which means their owners get the benefit of more movement. It’s much harder to press snooze or sink into the couch when a buddy with a leash in their mouth is nuzzling you to get up! More movement leads to other positive changes, including reduced blood pressure and cholesterol, a decreased risk of obesity, and even greater mobility for older adults.

Decreased loneliness. For pet owners who live on their own, having a companion to live with and care for can make a huge positive difference in their overall outlook on life.

Less stress. Spending time with pets is often calming, and research even indicates that people with pets can be better at dealing with stress than those without. By reducing stress, you also reduce your risk of high blood pressure and other cardiovascular issues. Plus cuddling with your favorite furry (or not-so-furry) friend can release oxytocin, a feel-good hormone!

Improved self-esteem. Pets are always there for us when we need them and they provide unconditional love, which can help bolster our self-esteem and even decrease depression and loneliness.

Better social connections and skills. Few people can resist coming to say hi to an adorable pup! That’s just one example of how pets can help us socialize more. Plus, for those who take their pets to the park or on playdates, that provides additional opportunities for socialization. And for children especially, having a pet also helps develop empathy toward others, further enhancing social skills at a young age.

Unable to have a pet at home? Some people may not be able to have a pet at home due to issues like a family member being allergic, pets not being allowed in their apartment, or other factors. If this is you, good news—there are still ways you can enjoy the love and health benefits that animals provide! Consider volunteering at your local animal shelter. You could also offer to take your busy neighbor’s dog out for walks or come by to feed their cat.

Step up your physical activity!

 One way to stay active is through trying to get as many “steps” in as you can each day. While 10,000 steps has become a standard of wellness, your specific step goal may vary depending on your current activity level, goals for activity and health status.

10,000 steps each day is about…

• 5 miles walked
• 30 minutes of moderate physical activity
• And helps you burn about 3,000 calories in a week!

Before you jump right into 10,000 steps, it’s important to determine your baseline, which can help you figure out how to best get to 10,000 steps (and maybe even more over time!). Determine your baseline in 4 steps:

1. Using a fitness app or device, or a pedometer, track your steps for three consecutive days.
2. Next, take the average of the numbers you calculate. For example: 5,000 + 4,700 + 3,050 = 12,750 steps, and 12,750 steps ÷ 3 days = 4,250 steps.
3. Set a reasonable goal to add steps. A good place to start is 150 steps each day for a week.
4. After you crush your 150 extra step goal, add another 150 steps each day the following week (300 above baseline), and so on.

Soon you’ll be on your way to 10,000 steps!

Need to fit in more steps? Try these ideas:

• Get your day off to a healthy start by waking up 15 minutes earlier to go for a walk outside.
• Walk your child(ren) to the bus stop rather than driving.
• Park farther away from the door and walk briskly to your destination.
• Take the stairs rather than the escalator or elevator for some extra steps.
• Before you begin shopping, take a lap around the store or mall.
• Walk around while talking on the phone or doing tasks like brushing your teeth.
• Take extra trips when unloading your car rather than trying to carry as much in one haul as you can.
• Designate a portion of your lunch or breaks to take a quick walk.
• Bring the whole family outside for an after-dinner walk around the neighborhood.
• Take your dog for an extra walk each day.
• March in place during commercials, while cooking, or waiting in line.

Strategies to strengthen your resilience

 How do you respond to stress, change, or obstacles in your life? Do you rise to meet challenges or give in to them? Your response relates to your level of resilience.

Resilience is a personal strength that allows you to handle setbacks, manage stress, overcome adversity, adapt to change, and maintain a “never give up” attitude. It’s an inner strength that helps you deal with life while staying centered and balanced. Resilient people see life’s challenges as opportunities to grow rather than threats to their well-being. Some people are lucky to be resilient by nature, but most people have to work at it.

With a little work, you can become more resilient. These tips can help you start strengthening your resilience!

Prioritize self-care — Make yourself your number one priority! Participate in activities that benefit your well-being.

Manage stress — Find activities that help you relax to stay ahead of stress.

Stay on top of your physical health — Eat healthy, exercise, stay active and get enough sleep.

Maintain social support — Spend time with family and friends who make positive contributions to your life and make you laugh and smile.

Practice positive self-talk — Be your own best friend! Work on your self-confidence and eliminate any negative chatter in your mind.

Know your strengths — Be confident in your abilities and personal strengths. Write them down to keep them top-of-mind.

Focus on outcomes rather than the problem — Avoid dwelling on issues; instead, think about solutions to solve them more efficiently.

Practice gratitude — Be thankful for all that you have and appreciate the people in your life.

Quiet your mind — Meditate to improve self-awareness and see things more clearly
without judgment.

Accept change — Recognize that the only part of change you can control is your response to it!

Keep calm under pressure — Avoid losing your cool. Before dealing with a situation, count to 10 and then respond calmly.

Learn from failure — Think of mistakes, slip-ups, and failures as learning experiences to
help you do better the next time.

Be proactive — Recognize when trouble is ahead and address it before it becomes an
overwhelming problem.

Know when to seek additional help — Accept circumstances when you’re unable to deal with something on your own and get others involved to help.

Try some or all of these tips to help you improve your resilience. For even greater results, turn them into habits!

Healthy resource roundup, April 2025

 There are a number of important health observances happening in April. We have compiled a variety of resources so that you have quick, easy access to tips and information to help you get healthier.

But first, the latest from the Health Advocate blog:

Choosing the right doctor

Step up your physical activity

10 steps to better self-confidence

Small but mighty ideas to reinvigorate yourself

Simple ways to make fitness a habit

10 tips to make the most of your preventive health screenings

April Health Observances

Stress Awareness Month

• From the American Psychological Association, five tips to help manage stress and coping with stress at work
• From the Health Advocate blog, get our essential strategies to reduce stress

Alcohol Awareness Month

• From the National Council on Alcoholism and Drug Dependence, learn the facts about alcohol
• From the Health Advocate blog, read “Alcohol addiction: How to take back control”

Autism Acceptance Month

• From the CDC, get the latest research and resources on living with autism
• From the Health Advocate blog, get tips for parents of children with autism

More from the Health Advocate blog

• April 11 is National Pet Day. Learn about how pets can improve your health.
• April 12 is Teach Your Children to Save Day. Learn about modeling financial fitness for kids.
• April 22 is Earth Day. Learn why protecting the Earth is good for your health.

Choosing the right doctor: 8 things to consider

 Looking for a new doctor can feel overwhelming. But being equipped with the right information about the provider and their practice can help you feel confident in your choice. Here are some important things to consider.

First, research doctors online

Find in-network doctors. Look at your insurance company’s website or call them to find doctors in your network. Choosing in-network doctors can help you save money.

Review credentials. Make sure the doctor is licensed and board-certified in their specialty.

Know what languages they speak. Make sure the doctor can communicate in the language you’re most comfortable with.

Consider the location. Pick a doctor’s office that is easy to get to, especially if you expect to go there often.

Once you’ve found a doctor you’d like to see, call their office

Ask how their office works. Find out if you will always see the same doctor or if the practice has a team that rotates. Ask if they offer telemedicine options, if that’s something you envision yourself wanting to use. Decide if you prefer a small or large office.

Ask about after-hours care. Find out if you can contact the doctor outside of regular hours. Ask if they have an online portal for messages and test results.

After your first appointment

Think about how you felt when you were there. Did the doctor listen, answer your questions, and make you feel at ease?

Know that it’s okay if you need to switch doctors. It’s important that you feel comfortable with your doctor. Take the time you need to find the right one for you.

Simple ways to make fitness a habit

 Regular exercise is essential for maintaining health and well-being. Regardless of your age or fitness level, incorporating physical activity into your routine can yield significant benefits. Try these simple tips to help you start a fitness routine that you can stick to.

• Set achievable goals. Begin with realistic goals, like a 10-minute daily walk, and gradually increase the time and intensity as your fitness improves.
• Choose enjoyable activities. Do things you enjoy, whether it’s dancing, swimming, or hiking, to increase the likelihood of sticking to your goals.
• Be consistent. Establish a regular exercise schedule by setting aside specific times each week for physical activity. This will help you make fitness a habit!
• Add a little cardio. Especially if you’re pressed for time, an easy way to add more activity to your day is by adding more steps. Use part of your lunch break for a walk, go for an after-dinner stroll, or march in place while you watch your favorite TV show.
• Include strength training. Do muscle-strengthening activities, like lifting weights or using resistance bands, at least two days a week to enhance muscle mass and metabolism.
• Prioritize balance exercises. Especially important for older adults, activities like tai chi or yoga can improve stability and reduce the risk of falls.
• Stay hydrated and eat balanced meals. Proper nutrition and hydration fuel your workouts and aid in recovery.
• Listen to your body. Pay attention to signs of fatigue or discomfort, and allow adequate rest to prevent injury.
• Seek support. Join fitness classes, start a walking group, or find a workout buddy to stay motivated and accountable.

It’s okay to start small at first, especially if you’re newer to exercise. The most important thing is to make physical activity a habit. The best fitness routine is the one you can stick to!