Goal Planner Map

• What medication are you currently on that you would like to reduce on or stop using
• How frequently do you want to review your medication
• How is your medication affecting you? Are there improvements? Has it stagnated? Do you need a review?
• What needs to change in your life so you can start to reduce on your medication? Diet, sleep, exercise
• Do you require medication long term or short term? Speak to your prescribers and they will be able to support you to come up with a medication plan.

• Always start very light and gradually build up, if all you can do for the first 6 months is wiggle your toe, then that’s all you can do
• Try and have a variety of exercises to prevent yourself from getting bored
• Exercise helps with a lot of things, but it is essential for heart health as it helps to lower your blood pressure and cholesterol, and can also support with boosting your immune system and energy levels
• It’s recommended that you walk 10k steps daily or 30 mins of exercise

Always proceed with caution, listen to your body and speak to your health care professionals, prior to doing any exercise, particularly those with mobility issues

• For people with chronic illnesses, sleep is essentially one of the most important things you can do for your health next to diet.
• Sleep is restorative, and enables your body to recover
• Having a sleep routine can be very helpful with ensuring you get good night’s sleep every night
• If you are struggling with your sleep, please reach out to your GP for support as lack of sleep can often exacerbate symptoms
• Always aim for 6-8 hours of sleep, and try and avoid naps where you can, as this does make it difficult to maintain a sleep routine!

For more information on sleep, check out our roads to wellbeing article, sleep information (Education, Mental Health awareness).

“You are what you eat”
• Diet heavily impacts on your health and wellbeing, and some foods can exacerbate your system
• When reviewing relevant diet changes, it’s important to understand what your body needs, for example, someone with arthritis has inflammation, therefore a diet high in antioxidants (berries/nuts/broccoli) can help with this…
• Don’t forget, you can ask your GP or healthcare professional for guidance and support, they hold your medical records and can support with giving more directive support!

• Try and find a day where you actively practice mindfulness, such as breathing exercises or meditation; it’s always advisable to do this at either the start or end of the day
• A lot of people find journaling very helpful, particularly writing things down that are stressing you at the end of the day. This also supports with clearing the mind before bed!
• Mindfulness takes consistency and dedication, so having it slotted in at a regular daily timeslot, supports with supporting the brain to formulate this habit!

For any suggestions on how/what you can implement in your daily life, to support with mindfulness and staying grounded, check out ourmindfulness guide (education – goal planning).

• It’s important to remember that hobbies don’t just support you to fill up the time or distract your mind from whatever stressors you’re experiencing. They also contribute to helping you feel more positive, due to the chemicals released when you are engaging in an activity
• Try and have a few hobbies, this prevents you from getting bored
• Try something creative, this enables you to use the right side of the brain (creative side),switching off the left (analytic side), allowing for a true break!
• Always remember to try something new and exciting!