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Include time for rest, enjoyable hobbies such as singing, humming, listening to music, and meaningful social interactions.

Stay connected with supportive family members and friends. Participate in community activities, faith communities, or support groups. Avoid isolation by planning regular social interactions.

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Relaxing with one of his favorite hobbies

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Relaxing with one of his favorite hobbies

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Gardening.

Reading a good book with a cup of herbal tea.

Calling a friend or spending time with family instead of isolating himself.

Spending time with Tina in the backyard.

Listening to his favorite music.

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Relaxation – I would suggest John try turning the TV off a bit earlier before bed and enjoy his cup of tea while listening to music and dimming the lights. I’d suggest also that John incorporate some breathing into his routine.

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John might enjoy relaxing by listening to calming music or singing with someone, which may also help stimulate the vagus nerve and reduce stress. He may also benefit from spending quiet time outdoors, taking slow walks, or connecting with Tina and Amanda in meaningful, low-stress activities that help him feel supported and emotionally grounded.

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Spend some time with friends and family once or twice a week.

Remove clutter from the house, make the home a place that feels good to be at and invites relaxation.

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Find a fun hobby maybe he would enjoy golf with some friends

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Make sure John isn't stressing about these changes. No need to be perfect, and the whole point is to enjoy life more. Talk at each session about 1 thing he's really looking forward to in the upcoming week

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Go to a football game with a friend. Watch a move with his kids.

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Keeping social is an important part of being able to relax. I would suggest John invite a friend to try a new activity like yoga or painting. These types of activities help calm your mind while also doing something fun.

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He could try joining and yoga or meditation group to help relax and get social support.

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Spending time outside with his dog every morning and finding a hobby that brings him joy

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take time to reflect on activities you once enjoyed or reflect on a new experience. Purposefully schedule that experience or activity into the week.

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1) take some time to reflect on some activities that you enjoyed when you were younger. of those activities, what ones do you think you would like to revisit and are also doable given your current health and life situation. find a group of people doing that now and make some new friends. ideas include: art - painting, drawing; building things - legos, woodworking, welding; tinkering with electronics, cars, etc; gardening, landscape; music - singing, playing an instrument, attending live performances; spend time with kids - mentor youth at an inner-city support program, help at church with the kids, offer to take nieces/nephews for a day ...

2) host a gathering for friends and family - bbq, dinner party, etc

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Spending time with his new girlfriend older couple

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First I'd suggest adding some relaxing items to his room to make it more comfortable. A salt lamp or diffuser where different essential oils can be added would help tremendously. I'd also suggest making time to spend quality time with those closest to him. This could be inviting them to meet up for a short 30 minute to 1 hour walk a day when everyone has the time to do so.

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Two ways John can incorporate relaxation and fun would be to volunteer in his community, especially those whom he takes walks with.

Develop an evening routine to support his sleep. It will allow him to wind down and if he is taking all the other suggestions, he will no longer need the alcohol, cigarettes and meds.

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Try learning a new language or signing up for an adult sports league. Join a community group.

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It is counterintuitive because it's hard to get out there when you are going through difficult transitions, but it's the only way to get out of your own head. John should look into community volunteer work that will help him put his own issues aside, by connecting with others. 

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It is counterintuitive because it's hard to get out there when you are going through difficult transitions, but it's the only way to get out of your own head. John should look into community volunteer work that will help him put his own issues aside, by connecting with others. 

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He and Tina can try healthy recipes and cook together.

He could check out classes at a local senior center or recreation center. He may find a new activity that he really enjoys and make some new friends along the way as well.

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I would encourage John to take a look at his bedroom. How does the space feel? Is it cozy and inviting for sleep? Does he have dimmable lights? A salt lamp or nightlights work great. Does he do work right before bed? Is his bedding comfortable with good pillows? Some people also find sleep music or noises to be helpful.

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John could start a new hobby that brings him joy. He could also practice meditation or try a breathing technique to help him relax.

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Get a massage once a month!

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John can spend some quality time with friends and family. He can plan family dinners with his daughter and his girlfriend, and they can all cook together. He can also think of the things he likes to do either by himself or with others and create time and space to pursue them.

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Salt lamps are calming, get one next to your bed to help induce sleep.

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John, may like a comedy on his television with popcorn and a nice triple juice freshly made with Kambucha mixed in

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John, may like a comedy on his television with popcorn and a nice triple juice freshly made with Kambucha mixed in

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Schedule date nights with Tina and/or his daughter. Movies, dinner, a walk (anywhere).
Maybe join a local bingo club or go to a local spot where live music is offered.

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Set up a date night with Tina 2x a month. Create a family dinner night where everyone can make the meal together.

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taking sadie to the dog park to get out in nature and relax. Take Tina somwhere with a nice view to watch the sunset.

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He might like relaxing in his backyard and going to a movie or stage play.

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sitting in a salt room with soft lighting is not only good for your skin and breathing, it is good for your soul.

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Try to think of a hobby you've always wanted to try and go for it! The great thing about hobbies is you don't have to be dependent on others to do them you can work with your own time table. Or if you don't feel like doing something alone invite someone you love like Tina! Maybe invite her on the walks or you can cook with her and your daughter, eating with loved ones and taking time to share is always a good time!

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Try some new hobbies and incorporate a community with it. 

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Try some new hobbies and incorporate a community with it. 

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Breathing exercise will relax John . for his health issue he can sing, hum ,chant to stimulate his Vagus Nerve . For fun can listen to a comedy show .

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Infra-red sauna sessions and Sunday lunch

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Infra-red sauna sessions and Sunday lunch

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There is a local health center which  offers infra-red sauna sessions and deals on a series…these would be very beneficial for John. It’s also something he and Tina could do together.

Sunday is a day of the week that John, his daughter and Tina all have off together; a weekly ritual of a healthy, homemade Sunday lunch where they can all relax, eat together and catch up could be good for all of them.

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Enjoy time with Tina and family. Try watching funny movies, games or potluck

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Enjoy time with Tina and family. Try watching funny movies, games or potluck

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Arrange dinner with Tina a few nights weekly. Maybe  go see a movie or visit an aquarium or go bowling a few times monthly.

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Arrange dinner with Tina a few nights weekly. Maybe  go see a movie or visit an aquarium or go bowling a few times monthly.

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Schedule one night a week for a movie night with Tina - even if it is just at home on the couch - swap each week with who picks the movie. It will be great relaxation and a good bonding moment. Take short day trips on the weekend to unwind.
John could also, if he wanted some alone relaxation, do some yoga with an app or some breathing exercises.

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Stay social and have fun going out with friends and family. Have a cookout, celebrate a birthday or wedding. Go out dancing or go hiking.

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Reaching out to friends and family who are supporting him.

Taking the time to organize.

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Family meals with Tina and his daughter. They can meal prep together and try out new healthy recipes. Also plan more outdoor strolls with Tina. Spend some time at a park, pack a healthy picnic.

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Start asking Tina and your daughter to make a weekly dinner date. That will give you something to look forward to and plan for.

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Schedule dinner dates several times a week with his children, friends and Tina to break the pattern of watching TV, drinking and taking Vicodin.
Do some light stretching before bed, take a bath/shower to wind down and read a book or listen to a podcast.

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Drinking green tea in a thermos at the end of his walks to take in the day and meditate. Have more company at dinner time. 

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Drinking green tea in a thermos at the end of his walks to take in the day and meditate. Have more company at dinner time. 

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Plan a pot luck with Tina and his daughter. Everyone can bring a healthy food to try together.

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He should make sure he is making regular plans with both friends and family. Also he could try some classes at his local rec center, he might find a new hobby by doing so.

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Try karaoke on a date night with Tina. And try joining a fun class or group, like dancing, hiking, or biking and invite Tina and/or friends to join, too.

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You & Tina invite someone over to hang out. She can make some healthy appetizers and you can have some healthy fun! Do this from time to time.

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He can invite friends over to watch a game, have dinner and a walk with his daughter, take his dog to a dog park and meet new people. Go to a movie with friend, family.

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Discuss what he likes to do for fun and come up with a list of suggestions. Then have John add a few of these activities to his calendar.

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John might enjoy having more dinners with his daughter and girlfriend Tina as well as planning a fun trip and or joining his friends for more walks and community outings or finding new activities to try like yoga or maybe trying something creative that he's never tried before.

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reach out for friends you haven't talked to in a while and go to have lunch or breakfast. Plan a vacation with Tina or a spa day.
Plan a fun day with daughters and Tina to help ease the relationship between them (game night, go bowling, etc).

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family meals and maybe try out some meditation

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1.Take a walk with friends or his dog.
2.Go to a beautiful park and find a quiet place to read or drink a cup of tea.

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I understand that you may have a beer here and there which is just fine. However what if we try making sure that you get out into nature. Nature is very calming for us as human beings. Maybe try doing some meditation on your porch or in the backyard lol if the dog will allow it. Deep breathing exercises will be your frined.

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Eat with family and friends? Tina and Amanda are already coming over on Fridays. Maybe do a community potluck once a month- whats going on at the senior center? Does that bereavement group have hang out times?

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Watch a funny comedy movie or standup show. Install the app Insight Timer and meditate. 

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Watch a funny comedy movie or standup show. Install the app Insight Timer and meditate. 

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1. watching a movie with his partner or getting a massage
2. picnics with his daughter
3. hosting more family events at home so that Tina and his family could establish a healthier bond, allowing his to relax and reduce his stress

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1. Take a meditation or yoga class with Tina
2. Go to a drive-in movie with Tina and/or his daughter

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1. massage
2. game night with his girlfriend
3. go on a hike or glamping

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try some breathing techniques when stress rises.

plan a picnic outside with tina and bring sadie to enjoy nature.

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Find a hobby or have a game night  with his and Tina's friends playing games .

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Find a hobby or have a game night  with his and Tina's friends playing games .

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1. a tai chi class with tina in the park could be a fun relaxing activity
2. learn and cook 1 new recipe a week with his daughter,

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1. Find a relaxing activity before bed that he enjoys - possibly yoga, reading, a puzzle, or a bath.
2. Try a new activity with Tina that encourages movement, such as a dance class, a hike, or walking around a downtown area.

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1) Plan a weekend getaway or camping trip.
2) Try an epsom salt bath with lavender oil before bed

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1) Movie date with Tina
2) Outside lunch date with Sadie and his daughter

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He can take a cooking class with his girlfriend or host monthly family meals at his house.

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Spending quality time with his daughter going for walks or a sporting event. Try traveling- even close by where he could hike with Tina

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1. Pack a picnic and visit a local park or beach where he and his daughter or girlfriend can walk.
2. Try a cooking class with friends/family to learn healthy new meals.

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1.Spending more time with Tina and his daughter, doing things outdoors as much as possible that also include movement.
2. Since John loves watching the game he might look at ways to make that a healthier experience, like planning foods such as veggie sticks with hummus, and an herbal iced tea, and having friends over to join him.

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Take a vacation.

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Plan a fun activity with Tina - a book they could read and discuss, he could include his kids too. They could have weekly virtual book club hangouts.

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getting a massage and having more family time. 

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getting a massage and having more family time. 

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Plan ahead when having a beer or wine at the game or with friends at home. Plan what he will have after his first drink and switch to non-alcoholic and nutrition-bandit free choice. If John is up for it and perhaps with Tina’s help be the host and have a few friends over for a healthy lunch and water kefir perhaps Tina has been experimenting with.

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find an activity that brings him joy, or makes him laugh.  Explore comedy movies with Tina. Try some new outdoor activities that he used to enjoy, like biking or kayaking, or even throwing a ball for the dog.

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find an activity that brings him joy, or makes him laugh.  Explore comedy movies with Tina. Try some new outdoor activities that he used to enjoy, like biking or kayaking, or even throwing a ball for the dog.

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Have your daughter and Tina over for regular family meals. Connection and social support can bolster efforts to relax.

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Play a game with Tina after dinner. Turn on the radio and sing, hum, or whistle along with your favorite tunes.

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Play a game with Tina after dinner. Turn on the radio and sing, hum, or whistle along with your favorite tunes.

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Find a new activity that you and your girlfriend could do together, perhaps dance or cooking classes.
Some stretches before bed to help your body unwind from a long day and transition to sleep

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a good book and a new activity he could include Tina

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a good book and a new activity he could include Tina

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Try new hobbies like making candles with Tina from beeswax, or learning to cook.

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Take epsom salt baths in the evening! It's a great way to relieve stress and sore muscles and wind down for bed.

Take up a new craft hobby. Working with your hands is great for the brain.