Lifestyle Tips for Health and Well-Being
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Continue to learn: Protect your brain.
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Have fun – develop supportive community: Improve immune system health. Increase your chance of survival from injuries, disabilities and diseases.
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Get active – exercise minimum 20 – 30 minutes a day, preferably outdoors: Prevent heart disease, diabetes, and depression, improve joint health.
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Eat Vegetables – 4 cups cooked or 8 cups raw: Increased antioxidants to protect against cancer. Nourish your body with vitamins and minerals that make all chemical reactions in your body possible… such as producing energy! Increase fiber to improve colon health.
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Drink water – 1/2 oz. for every pound you weigh: Heal ulcers, GI disorders, decrease joint pain, and prevent kidney stone.
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Sleep – 6 to 9.5 hours per night: Go to bed by 10 PM. Keep your room dark and eliminate bright overhead light after 8 PM.
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Get sun – ideal 20 minutes or more a day between 11 AM and 1 PM: With glasses off and no sunscreen if you can tolerate it. Build up slowly. Prevent cancer and osteoporosis by stimulating production of Vitamin D.
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Minimize Alcohol: Protect your liver. Prevent estrogen related cancer in both men and women (head, neck, breast, prostate, uterus, and ovary).
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Stop Smoking Cigarettes: Prevent lung cancer, osteoporosis and impotency.
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Men: Develop a relationship with a loving partner.
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Women: Make time for yourself.
CBT with Juile Hingsbergen Resouce
Reframe. Rewire. Reset.
Cognitive Behavioral Therapy (CBT) for adults and teens 16+ in Marin County and throughout California
Julie Hingsbergen, LMFT, offers compassionate Cognitive Behavioral Therapy (CBT) in a welcoming and supportive environment, helping you recognize patterns that contribute to stress, anxiety, and avoidance behaviors.
Here are some questions you could ask yourself next time you are in a stressful situation:
Cognitive Distortions
1. All-or-Nothing Thinking -Seeing things in black-and-white categories.
Example: “If I’m not perfect, I’ve failed.”
2. Overgeneralization -Viewing a single negative event as a never-ending pattern.
Example: “I didn’t get that job — I’ll never succeed.”
3. Mental Filter - Focusing only on the negatives and ignoring the positives.
Example: “Nine people complimented me, but one gave feedback — I must have done poorly.”
4. Discounting the Positive - Rejecting positive experiences as if they don’t count.
Example: “Anyone could have done that — it doesn’t mean I did well.”
5. Jumping to Conclusions - Making assumptions without evidence.
Example: “She didn’t reply to my text — she must be mad at me.”
6. Catastrophizing - Expecting the worst-case scenario.
Example: “If I make one mistake, everything will fall apart.”
7. Emotional Reasoning - Assuming your feelings reflect reality.
Example: “I feel anxious, so something must be wrong.”
8. “Should” Statements - Placing unrealistic or rigid expectations on yourself or others.
Example: “I should always be productive.”
9. Labeling - Defining yourself or others by one behavior or mistake.
Example: “I forgot that appointment — I’m so irresponsible.”
10. Personalization - Blaming yourself for things outside your control.
Example: “They’re upset — it must be my fault.”
CHALLENGING YOUR THOUGHTS
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Would I bet on it?
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What’s the evidence that this is true or not true? (Draw a Yes/No column)
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What would a friend tell me or what would I tell a friend?
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Will this matter in a year, a week, or a day from now?
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Is there another way to look at it?
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Am I in danger or just feeling uncomfortable?
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Will this feeling go away?
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What’s the worst thing that can happen and how can I cope with it?
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What’s the best thing that can happen?
Is this worry helping me? (Is it worth my time)