Schedule: 5pm-6pm (after meal)

Actions:

• Create a walking/running schedule that adapts to my semester schedule.

• Monitor progress with a fitness tracker or journal.

• Create a fun playlist for motivation. 

• If possible, take my dog with me.

• Invite a friend or family member (sister) to join me.

• Take a bottle of water.

• Change the place where I'll walk: treadmill, backyard, beach, park, hiking (mountains).

• Take in consideration time for walking each day while planning other activities.

References

• World Health Organization (WHO). (2023). Who.int. https://www.who.int/Links to an external site.

Current Habits:

• Small portion of fruit each day.

• Salads or veggies.

• Eating out.

• Processed foods or junk food.

• Half or less than a liter of water a day.

• Desserts every day.

  
  

New Habits:

• Consume a variety of nutrient-dense foods in alignment with national or international dietary guidelines.

• Plan meals ahead of time, in case some days I have less time to cook.

• Have a grocery list with the foods and ingredients I’ll need for the week’s meals.

• Refer to specific guidelines on portion sizes and food group servings.

• Follow dietary guidelines, emphasizing fruits, vegetables, whole grains, lean proteins, and healthy fats.

• Practice mindful eating.

• Stay hydrated with an adequate intake of water. 1 or 2 Stanley cups (30 oz) a day.

• Limit processed foods, added sugars, and unhealthy fats.

• Desserts only on weekends and with moderation.

  
  

References:

• PAHO/WHO | Pan American Health Organization. (2023, April 7). Paho.org. https://www.paho.org/enLinks to an external site.

Actions:

• Meditate for 5 minutes a day, when waking up or before going to bed. 

• Communicate with loved ones (family and friends). 

• Start journaling about the day and my feelings at least once a week to keep track of how I’m feeling. 

• Keep an agenda with the things I need to do, in order to maintain an organized day. 

• Schedule regular breaks and recreational activities. 

• Communicate openly about emotions.

• Keep up with therapy sessions when I feel more overwhelmed than usual. 

  
  

  References:

• Christophe André. (2019, January 15). Proper Breathing Brings Better Health. Scientific American. https://www.scientificamerican.com/article/proper-breathing-brings-better-health/

• Health, M. (2024). Community Registered Mental Health Nurse. Hutt Valley DHB. https://huttvalleydhb.careercentre.net.nz/Job/Community-Registered-Mental-Health-Nurse/Lower-Hutt/14457?utm_term=mental%20health%20services&utm_campaign=WA4HPQ+%7C+Te+Whatu+Ora+Capital,+Coast+and+Hutt+Valley+%7C+Community+Registered+Mental+Health+Nurse&utm_source=adwords&utm_medium=ppc&hsa_acc=4123166450&hsa_cam=20879792286&hsa_grp=157917965020&hsa_ad=685544432816&hsa_src=g&hsa_tgt=kwd-25550731&hsa_kw=mental%20health%20services&hsa_mt=b&hsa_net=adwords&hsa_ver=3&gad_source=1Links to an external site.

  
  

Today I felt very at peace, I finished my school work for the week. I had a nice meal with my sister, and later I'm spending time with my family for dinner.

Wednesday 17th, 2024

The past days I've been hanging out a lot with my mom. We went shopping together and it was fun. I feel at peace and happy with myself and those who surround me.

Monday 22, 2024

This past weekend I went to Tulum with friends to celebrate one of my friend's birthday. It was really fun and I felt really happy all weekend. I enjoy a lot spending time with other people and even though I was really tired when we came back, I had a really good time and I got to see many friends that I don't see a lot since I don't live in Cancun anymore. I'm grateful for those who surround me.

Wednesday 24th, 2024

Today I felt great with myself, I spent the day with my mom and I feel very thankful that I get to spend time with her, since I miss her so much during the semester

Recommendations:

• Create a bedtime schedule: 10-11 pm (weekdays) and 12-1 am (weekends)

• Try waking up around 8 am

• Start the day with a glass of water.

• Limit screen time before going to bed. 

• Listen to relaxing music or read part of a book before sleeping. 

• Meditate about the day before going to bed. 

• Have a beauty bedtime routine that motivates and relaxes me. 

• Create a comfortable sleep environment (dark, quiet, and cool).

• Avoid caffeine and heavy meals close to bedtime.

• Keep a sleep journal to keep track of how I’m improving my sleep hygiene.

References:

• National Sleep Foundation. (2023, March 8). National Sleep Foundation. https://www.thensf.org/Links to an external site.

• Sleeping until late hours past midnight

• Staying on the phone until falling asleep.

• Thinking about situations or things that leave me stressed.

New Habits:

• Stop any screen time at least 30 min before going to bed.

• Do something relaxing before falling asleep.

• Meditate and reflect about the day before sleeping.

• Read something.

• Try to sleep before 11pm.

Actions

• Regularly review and update immunization records.

• Stay informed about new vaccines and recommendations.

• Schedule vaccinations according to national guidelines.

• Check up with family members about vaccination records.

References

FDA. (2024). Vaccines. U.S. Food and Drug Administration. https://www.fda.gov/vaccines-blood-biologics/vaccines

Actions

• Keep up with educational talks that take place at school about substance abuse and ways to help.

• Drink alcohol in moderation and at most one to two times a month.

• Stop vaping.

• Avoid supporting friends that drink and drive.

• Avoid tobacco, alcohol, and illicit drug use.

• Educate myself and people that surround me about the risks of substance abuse.

• Practice safety measures to prevent accidents at home and work.

• Assist educational campaigns about substance abuse. 

• Promote associations that dedicate themselves to helping and spreading awareness of substance abuse.

References:

NatioNal GuideliNes oN alcohol aNd druG use PreveNtioN 2021. (n.d.). https://www.nacada.go.ke/sites/default/files/2021-07/National%20Guidelines%20on%20Drug%20Use%20Prevention%202021.pdf

Actions

• Reuse any plastics and containers as possible. 

• Separate glass, cardboard, PET, cans, and any other recyclable material.

• Take cloth bags with us to the stores and markets.  

• Stay informed about local health-related initiatives and resources. (Panteras, 2022) (Galt Energy, 2021)

• Promote a clean and safe living and working environment.

• Advocate for policies that support community health.

• Practice eco-friendly habits to support overall environmental health.

References:

Nuevo León Sustentable: ¡Recicla y Gana! - Blog | Galt Energy | Blog Galt Energy. (2021). Galt.mx. https://www.galt.mx/post/reciclaje-monterrey-nl-sustentable

de, R. (2022). RECICLABLES PANTERAS. 412840000-RECICLABLES PANTERAS. https://www.reciclablespanteras.mx/