Healthy lifestyle management plan 1
In real life, mental health and physical health are interrelated and interactive, and mental health affects people's physical health all the time. If a person is withdrawn and psychologically depressed for a long time, it will affect the secretion of hormones and reduce people's resistance, and diseases will take advantage of it. If a healthy person always doubts what's wrong with him, he will be depressed all day, and eventually he will really get sick.
Therefore, in daily life, on the one hand, we should pay attention to reasonable diet and physical exercise, on the other hand, we should cultivate our own sentiments, broaden our minds and avoid being in a tense emotional state for a long time. If you feel that your mood continues to be unhappy, you should make psychological self-adjustment in time, and go to a psychological clinic or psychological counseling center for help when necessary to ensure your overall psychological and physical health. In addition, we should also pay attention to the exercise of social adaptability.
First of all, my health plan
(1)7:30-8:30: Get up and wash, drink a cup of warm water, exercise at will and shout twice, eat porridge+eggs. Drink a glass of water. Drinking a glass of salt water in the morning can replenish water shortage at night and remove gastrointestinal toxins. Move your body and shout twice to enhance your body resistance and youthful vitality. Eating porridge+eggs is light and healthy. (2) 8: 30- 1 1: 30: Bring a bottle of water and some fruits to work and study. Drinking water and eating fruit often is a good way to solve the problem of blood sugar decline and supplement trace elements in the body. Enjoy the green and air outside the window occasionally. (3) 1 1: 30-2: 30: Have a big lunch, do some work, clean up the dormitory, use the computer and sleep for an hour. (4) 2: 30-5: 30: Take a bottle of water and some fruits to work and study as in the morning. (5) 5: 30-9: 00: Eat a little at dinner, take a walk with friends, exercise moderately, close your eyes for a while, and take a bottle of water for quiet evening study. (6) 9: 00- 1 1: 00: Indoor fitness, painting and entertainment, a small amount of supper, listening to music, taking a bath, relaxing, surfing the Internet, making plans for tomorrow's study, work and life. (7) 1 1: 00-7: 30: Relax and get enough sleep. Eat a fruit before going to bed, lie down and meditate naturally. Keep 8-9 hours of sleep.
Second, my mental health plan.
Psychologists' standard description of mental health is as follows: ① having a moderate sense of security, self-esteem and value for self-achievement; (2) Moderate self-criticism, don't brag too much, and don't be too harsh on yourself; ③ In daily life, he has moderate initiative and is not affected by the environment; 4 rational, realistic and objective, with good connection with reality, able to tolerate the blow of setbacks in life without excessive fantasy; ⑤ Moderately accept personal needs and have the ability to meet such needs; ⑥ Self-knowledge, knowing one's own motives and purposes, and being able to make an objective estimate of one's own abilities; All landowners can maintain the integrity and harmony of personality, personal values can adapt to social standards, and can concentrate on their own work; (8) Have realistic life goals; Pet-name ruby have the ability to learn from experience, can adapt to the needs of the environment to change yourself; Attending to have good interpersonal relationships, the ability to love and be loved; In other words, under the premise of not violating social standards, a person can maintain his own personality, neither excessively flattering nor excessively seeking social recognition, and a person has independent opinions and criteria for judging right and wrong.
In my daily study, work and life, I actively abide by those standards to achieve a high degree of mental health.
Third, social adaptability.
① Strong adaptability to the natural environment; (2) can establish positive and harmonious interpersonal relationships, can adapt to the surrounding interpersonal relationships. Interpersonal relationships are both therapeutic and pathogenic. Therefore, harmonious interpersonal relationship is necessary for physical and mental health. ③ Ability to handle and cope with family, school and social life. Such as decision-making, problem solving, critical thinking, emotional control, psychological transposition, interpersonal communication and other abilities.
As college students, we should be good at coordinating and controlling emotions, be happy and maintain harmonious interpersonal relationships. Always keep a happy, cheerful, confident and satisfied mood, be good at finding fun from life and be full of hope for life. More importantly, good emotional stability. In addition, you should be willing to associate with people, have stable and extensive interpersonal relationships and intimate friends; Maintain an independent and complete personality in communication, have self-knowledge, and be neither humble nor supercilious; Can objectively evaluate others, learn from each other's strengths, be lenient with others, get along well with others and be helpful; There are more positive attitudes than negative attitudes in communication. Actively adapt to and transform the environment, and maintain the integrity and health of personality.
Do a good job in physical health, mental health and social adaptability, and our study and life, work status, interpersonal relationships and personal feelings will be extremely beautiful.
Healthy lifestyle management plan 2
I. Good health
Short-term goal: go to the hospital for a comprehensive physical examination, fully understand your physical condition, and further improve your health by analyzing various physiological data. Long-term goal: Make it according to the effect of short-term plan, so as to improve personal body shape, balance various indexes of the body, maintain good sports function and reach the standard of physical health.
balanced diet
It is important to eat more vegetables, vitamins and water.
Drinking yogurt can maintain the balance of flora, and drinking green tea can protect teeth and make blood vessels not easy to rupture. ● Eat more fresh fruits and vegetables. Fresh vegetables and fruit juice are rich in cellulose, which can promote intestinal peristalsis and excrete metabolites in the body. In particular, eating more fruits and vegetables rich in fiber is helpful for defecation. Our diet should be balanced, that is to say, nutrition should be three-dimensional, not a kind of nutrition, but an all-round nutrition. Nutrients also interact. Too much intake of a food and too monotonous nutrition will lead to the lack of other nutrients, which is not conducive to nutritional balance. So be sure to pay attention to a balanced diet.
(2) Fitness exercise
● Jog on the playground three times every night after self-study, so that the brain nerve center can have a short rest and the motor center can also be stimulated. You can also breathe in more fresh air and discharge the waste gas in your body during running.
Practice deep breathing in fresh air or after rain. A few active coughs can also clean the lungs.
● When walking, speed up as much as possible, swing and stretch your arms, which can stimulate lymph and reduce cholesterol and high blood pressure. ● Go to the football field to play football every Wednesday and Saturday afternoon to rest your brain. A lot of sweating on the skin also helps to detoxify. Health is the capital of revolution. Good health can maintain abundant energy and healthy vitality. If the skin does not exist, how can the hair be attached? Take care of yourself, love life and live happily. This is the king!
Two. mental health
Short-term goal: do some mental health test questions to understand your general psychological situation. Solve problems in time. Doing self-observation by keeping a diary is a rule to discover and discover one's own psychological characteristics. If you have psychological problems, find out where the problems are, and then make self-healing and help. Long-term goal: For psychological obstacles and problems that can't be broken by short-term goals, you can talk to a psychological counselor, supplemented by ways such as starting from a small place, gradually breaking through, diverting attention, listening to psychological lectures, and rewarding your own breakthroughs.
(A) mentality adjustment
● Pay attention to the combination of work and rest at ordinary times, and have a certain time every day as stress-free leisure time. You can read some positive books and get spiritual comfort.
● Go out for a walk more. Broaden your horizons.
● Always be optimistic.
● Reading more books and watching videos to strengthen the level of thinking is beneficial to improve the level of understanding of things.
● Keep smiling and always be cheerful.
To be a happy person, you have to love yourself first, and then you have the ability to love others, learn to laugh, laugh and be happy every day! By listening to cheerful music and watching beautiful pictures, you can actively adjust your mentality, be less entangled in unpleasant emotions, and make yourself feel comfortable all the time.
(2) Stress management
Talk to an optimistic friend or colleague about your recent unhappiness and vent your emotions.
● Close your eyes, try your best to think about the scenery behind your body and balance the pressure before and after your brain.
Praise and encourage yourself, and don't criticize yourself when you encounter setbacks.
Watch more comedies and laugh.
Doing things by yourself will make you more satisfied and happier, such as cooking or doing something you like.
Don't always complain that troublesome things fall on you, but think that God will let me gain more experience and wisdom day by day, so that my life will be richer.
● Go to bookstores frequently and read some inspirational books, cartoons and humorous anthologies.
Keep telling yourself that you should be able to tolerate other people's different ideas or behaviors.
Stress is everywhere, so we must take it seriously, and find an outlet for it through emotional adjustment in time, so as not to bring too much harm to the spirit.
(3) Crisis prevention
? Boil frogs in warm water? Everyone has heard the story. The fate of frogs tells us that a comfortable environment can easily make people get carried away and lose their fighting spirit; Any individual or even organization should be prepared for danger in times of peace. Otherwise, even if you have the ability to cope with pressure, it won't help. Therefore, even if we live in a good environment now, we must have a sense of crisis and do a good job in crisis prevention if we want to succeed.
● Actively learning some knowledge about mental health and mastering some methods of identifying psychological problems and psychological debugging can help you better adapt to society.
● Treat psychological problems with a scientific attitude. Everyone may have psychological problems. When you have psychological troubles, take the initiative to ask your classmates, friends and teachers for help.
● Change needs to continue. When we tell others about our troubles, others will give you advice. Sometimes it takes a long time to get out of trouble, and the disease is like spinning. Be patient, and long-term persistence will definitely have an effect.
The future is unpredictable, and people are not always lucky. Because of this, we should have a sense of crisis and make psychological and practical preparations for sudden changes. Only in this way can we avoid the painful price brought by negligence.
Three. administration of networks
Short-term goal: make a personal contact management form: after meeting people, record in detail the people, things, time, place and things they met. After the exchange, remember the friend you just met and remember his name, major, class, hobbies, etc. Take the initiative to call or send text messages to each other in a few days to express the joy of getting to know each other and let them deepen their impression and understanding of themselves.
Long-term goal: Be good at summing up the valuable experience of making friends successfully and recording these personal management experiences. Regularly classify the network management table, such as the importance of network resources, or by specialty. This long-term accumulation will certainly become a useful wealth for life.
When you send an email, you can send better information together.
Talking with people is an opportunity to master and master the skills of conversation atmosphere. Get in touch with attractive people and learn from them.
● Attend as many parties as possible, including those introduced by friends or acquaintances. Hold or participate in theme parties to establish real and reliable interpersonal relationships with members.
● Give more encouragement and praise to others, try to avoid criticism, accusations and complaints, and don't force others to admit their mistakes.
When many people are together, when talking to one of them, pay attention to the existence of others.
● Don't make promises easily. Once you make a promise, you must do it.
● When talking with people, try to be neutral and objective, and first find out the real tendency of the other party, and then show your own tendency.
Two hundred years ago, Hu Xueyan, who was good at managing contacts, was able to change from running errands to a red-topped businessman in the Qing Dynasty. For individuals, professionalism is a sharp knife, and contacts are secret weapons. If there are only majors and no contacts, personal competitiveness is a hard work and a harvest. However, if you add connections, your personal competitiveness will be hard work and many gains. From now on, managing my network resources will be of great benefit.
With the progress of science and technology, people's living standards and quality of life are constantly improving, and health problems can not be ignored. Now, real health is no longer just physical health, but a perfect state of body, mind and society. Therefore, a person can only be really healthy if he is physically and mentally healthy and has good social adaptability.
Healthy lifestyle management plan 3
Social development and economic progress not only bring people rich material enjoyment, but also change people's diet, daily life and living habits. Diseases closely related to smoking, alcoholism, lack of physical activity, unreasonable diet and other lifestyles have become the enemy that affects people's health quality. Medical research shows that about 80% of cardiovascular diseases, diabetes and 40% of tumors can be prevented after controlling the risk factors such as smoking, unreasonable diet and lack of physical activity. Chronic diseases closely related to lifestyle and their risk factors, such as unbalanced diet and insufficient physical activity, are increasing rapidly and have become a prominent problem threatening the health of our people. In the Guiding Plan for the Comprehensive Prevention and Control of Non-communicable Diseases Demonstration Zone of the General Office of the Ministry of Health, the national healthy lifestyle action is taken as an important part of the assessment. Explain? Strengthen national health education and actively advocate a healthy lifestyle? Prevention and treatment of chronic diseases is a long-term and arduous task. In order to successfully complete the task, advocate the national healthy lifestyle action. The work plan of the National Healthy Lifestyle Action in our hospital is as follows:
1. Establish and improve the organizational structure: set up a national leading group for healthy lifestyle action, with the dean as the leader, the dean in charge as the deputy leader, and the directors of grass-roots public health departments, health education staff and doctors in villages.
Second, the healthy lifestyle action activities take reasonable diet and moderate exercise as the starting point, introduce guidance tools for reasonable diet and physical activity, design a healthy lifestyle guidance program that is closely related to residents' daily work and life, simple and easy to implement, can be adhered to for a long time, and has obvious effects, and carry out activities to create healthy communities, schools, hospitals and enterprises. Harmonious my life, healthy China people? Advocating slogans? 12 1? The concept of health. Take 10,000 steps a day, have a balanced diet and exercise (reasonable diet and moderate exercise), and be healthy for life? Let residents consciously adopt a healthy lifestyle and gradually improve their physical fitness.
Two. Specific activities
1. hold a meeting of rural doctors to train them to develop a healthy lifestyle.
2. Establish 20 13 years for all around salt reduction, demonstration canteen, physical activity intervention and tobacco control? Harmonious my life, healthy China people? Health theme activities.
3 around the World No Tobacco Day, National Fitness Day, national love teeth day, National Hypertension Day, World Diabetes Day and other selected activities, to carry out the national healthy lifestyle campaign.
4. Promote the healthy lifestyle of the whole people by distributing publicity materials.
5. Training healthy lifestyle instructors, 4 in each village.
6. Carry out targeted personal healthy lifestyle guidance.
Three. Performance indicators
1. Organs, enterprises and institutions should create a supportive environment to promote sports activities and implement a workplace exercise system, with no less than 20 minutes per person per day (covering 30% of the units).
2. Mass community fitness activities. There are more than three mass fitness activity groups in the community, and at least 1 activity is organized every month.
3. More than 35% of adults have a daily momentum of more than 6,000 steps.
4. Guide food production enterprises to develop and produce healthy foods with low sugar, low fat and low salt, popularize food nutrition labels, publicize reasonable dietary knowledge through health education, and scientifically guide people to have a reasonable and balanced diet.
The health center will completely ban smoking and establish smoking areas.
6. Organize the establishment of demonstration communities, demonstration units and demonstration canteens for national healthy lifestyle actions.