Where did we leave off last time? What do I say?
About Jess Zafarris
Across from me, another patient held a journal. When I saw it, I realized what I'd been missing. I didn't have a record about events that triggered my depression and anxiety. Having a written record of moods, events, and triggers would have been really helpful at that time. I know journaling strengthens my mental health and journal prompts can help facilitate this. Here is an easy journal prompt that you can use for your mental health.
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Maybe you've gone to a nerve-racking appointment or a difficult event with a scattered mind and nothing to help you feel centered. In our busy lives, this is understandable. We don't always have time to think about how we feel or how we can reframe our thoughts. With mental health conditions, life can be really stressful and sometimes just downright painful. I have found that it helps just to have a journal with me, even if I don't get a chance to use it.
Being a writer, I always used to think, "I have to write 10 pages for this to actually be considered writing. Any amount of writing is beneficial Depression and Writing as an Outlet. And if an easy journal prompt helps you write even a little, it can help your everyday mental health. When it's hard for me to write, I try to think of topics for lists.
Given the time issue, lists can provide a great way to just include a few words for memory or a sense of creativity. Some women with normal blood pressure develop high blood pressure during pregnancy. As part of your regular prenatal care, your doctor will measure your blood pressure at each visit. If you develop high blood pressure, your doctor will closely monitor you and your baby and provide special care to lower the chance of complications.
With such care, most women and babies have good outcomes. If you have high blood pressure, it is important to get routine medical care and to follow your prescribed treatment plan , which will include heart-healthy lifestyle changes and possibly medicines. Heart-healthy lifestyle changes can prevent high blood pressure, reduce elevated blood pressure, help control existing high blood pressure, and prevent complications , such as heart attack , heart failure , stroke , vascular dementia , or chronic kidney disease.
High blood pressure can lead to serious complications such as heart attack or stroke. Call if you suspect any of the following in you or someone else:. We are committed to advancing science and translating discoveries into clinical practice to promote the prevention and treatment of heart, lung, blood, and sleep disorders, including high blood pressure. Learn about the current and future NHLBI efforts to improve health through research and scientific discovery.
Learn about the following ways in which the NHLBI continues to translate current research and science into improved health for people with high blood pressure. Learn about some of the pioneering research contributions we have made over the years that have improved clinical care. In support of our mission , we are committed to advancing high blood pressure research in part through the following ways.
We lead or sponsor many studies relevant to high blood pressure. See if you or someone you know is eligible to participate in our clinical trials. Learn more about participating in a clinical trial. View all trials from ClinicalTrials. Visit Children and Clinical Studies to hear experts, parents, and children talk about their experiences with clinical research. After reading our High Blood Pressure Health Topic, you may be interested in additional information found in the following resources. High Blood Pressure.
Also known as Hypertension. High blood pressure is a common disease in which blood flows through blood vessels, or arteries, at higher than normal pressures.
Blood pressure is the force of blood pushing against the walls of your arteries as the heart pumps blood. High blood pressure, sometimes called hypertension, is when this force against the artery walls is too high. Your doctor may diagnose you with high blood pressure if you have consistently high blood pressure readings. To control or lower high blood pressure, your doctor may recommend that you adopt heart-healthy lifestyle changes, such as heart-healthy eating patterns like the DASH eating plan, alone or with medicines. Controlling or lowering blood pressure can also help prevent or delay high blood pressure complications, such as chronic kidney disease, heart attack, heart failure, stroke, and possibly vascular dementia.
Explore this Health Topic to learn more about high blood pressure, our role in research and clinical trials to improve health, and where to find more information. See also. Causes - High Blood Pressure. Eating too much sodium. Do you know how sodium causes blood pressure to rise?
Read more. Read less. Other medical conditions. Other medical causes of high blood pressure include: Certain tumors Chronic kidney disease Overweight and obesity Sleep apnea Thyroid problems. Look for. Risk Factors will discuss family history, lifestyle, and other factors that increase your risk of developing high blood pressure. Treatment will discuss heart-healthy lifestyle changes that your doctors may recommend if you are diagnosed with high blood pressure.
Risk Factors - High Blood Pressure. Want to learn more about the molecular changes that happen in your blood vessels as you age? As we age, blood vessel structure and function changes in the following ways: Changes in blood vessel function. The lining of blood vessels sustains more damage over time.
With age, levels of the hormone angiotensin also rise, triggering inflammation in blood vessels.
At the same time, vessels slowly lose the ability to release substances that protect or repair the lining. When the blood vessel lining does not work as well, higher diastolic blood pressures can result. Changes in blood vessel structure. Blood vessels have layers of the proteins elastin and collagen. Elastin is what makes blood vessels flexible. Collagen, which is stiffer, gives vessels structure. With age, elastin breaks down. Even the elastin that remains becomes less elastic. Meanwhile, collagen deposits in the vessels increase.
As a result, blood vessels grow thicker and bend less easily over time. These changes may lead to higher systolic blood pressure. Family history and genetics. Some people have a high sensitivity to sodium. This can also run in families.
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It is more common in: African Americans Older adults People who have elevated blood pressure, with systolic readings of to millimeters of mercury mm Hg People with chronic kidney disease, diabetes, or metabolic syndrome. Unhealthy lifestyle habits. Unhealthy lifestyle habits can increase the risk of high blood pressure. These habits include: Unhealthy eating patterns, such as eating too much sodium Drinking too much alcohol Being physically inactive.
Race or ethnicity. Screening and Prevention - High Blood Pressure. Screening for consistently high blood pressure readings. To prepare, take the following steps: Do not exercise, drink coffee, or smoke cigarettes for 30 minutes before the test. Go to the bathroom before the test. For at least 5 minutes before the test, sit in a chair and relax. Make sure your feet are flat on the floor. Do not talk while you are relaxing or during the test.
Uncover your arm for the cuff. Rest your arm on a table so it is supported and at the level of your heart. You are excited or nervous. Doctors can detect this type of high blood pressure by reviewing readings from the office and from other places. This is called masked high blood pressure. When this happens, your doctor will have difficulty detecting high blood pressure. The wrong blood pressure cuff was used. Your readings can appear different if the cuff is too small or too large. It is important for your healthcare team to track your readings over time and ensure the correct pressure cuff is used for your sex and age.
Healthy lifestyle changes to prevent high blood pressure. Diagnosis will discuss tests and procedures that your doctor may use to diagnose high blood pressure. Living With will explain what your doctor may recommend to prevent high blood pressure from recurring, getting worse, or causing complications. Research for Your Health will discuss how we are using current research and advancing research to prevent high blood pressure.
Undiagnosed or uncontrolled high blood pressure can cause the following complications: Aneurysms Chronic kidney disease Eye damage Heart attack Heart failure Peripheral artery disease Stroke Vascular dementia. Diagnosis - High Blood Pressure. Confirming high blood pressure. Primary high blood pressure.
Primary, or essential, high blood pressure is the most common type of high blood pressure. This type of high blood pressure tends to develop over years as a person ages. Secondary high blood pressure. Secondary high blood pressure is caused by another medical condition or occurs as a side effect of a medicine. Your blood pressure may improve once the cause is treated or removed. Medical history. Tests to identify other medical conditions. Return to Risk Factors to review family history, lifestyle, or environmental factors that increase your risk of developing high blood pressure. Return to Signs, Symptoms, and Complications to review complications of high blood pressure.
Return to Screening and Prevention to review how to screen for high blood pressure. Treatment - High Blood Pressure. Healthy lifestyle changes. Learn more about the blood pressure lowering effects and other health benefits of the DASH eating plan. Being physically active. Many health benefits result from being physically active and getting the recommended amount of physical activity each week.
Studies have shown that physical activity can help lower and control high blood pressure levels. Before starting any exercise program, ask your doctor what level of physical activity is right for you. Aiming for a healthy weight. If you are an adult who is living with overweight or obesity, losing 5 to 10 percent of your initial weight over about six months can improve your health.
Even losing just 3 to 5 percent of your weight can improve blood pressure readings. Quitting smoking. Although these resources focus on heart health, they include basic information about how to quit smoking. Managing stress. Possible high blood pressure medicines include: Angiotensin-converting enzyme ACE inhibitors: Block the production of the angiotensin II hormone, one part of the basic system the body uses to control blood pressure.
When angiotensin II is blocked, the blood vessels do not narrow. Practice your lettering with some of your favorite song lyrics. This is one way to keep up with the goal of reading a certain number of books a year. Read a little each day and mark your progress each night. You can also make notes about the best books and ones you would recommend to others. Books to Read — jot down books you want to read or download. Favorite Sports Team Schedule — do you have a favorite team? Event Planning — are you ever in charge of planning or helping to plan an event? I made a mock-up of my home screen and drew all of the apps in my journal.
Or maybe you have a certain respect for leaders in a particular industry? Make a spread about them! Podcast Progress — do you listen to a ton of podcasts? Make a list of all of the podcasts you listen to and track the episode numbers. Olympics — this is a fun spread to make every few years when the Olympics come around. Keep track of your favorite scheduled events and medal count. Stand-Up Comedians — this is one of the very first lists I ever made in my bullet journal!
Hint: You can go back on Ticketmaster and StubHub to see your ticket purchase history. Sports Stats — there are literally sports records broken every day and your favorite team might be one of the ones breaking them! Track some of the big milestones in your bullet journal. Favorite Athletes — do you have a favorite athlete? Track their events, their scores, and records on a page in your journal. My mind will seriously go blank if anyone asks me that, but your journal is a good place to keep some fun one-liners.
Keep track of the first round of the NFL draft or the new guys drafted to your favorite team. If you subscribe to any, write down when and how to renew. Write down their location, your experience, and your favorite parts about the museum. Not the creative type? Divide your page up into a calendar and challenge yourself to draw one doodle each day of the month!
There are several online doodle challenges you can choose from. Doodle How-To — have a doodle you want to remember how to draw? Draw the doodle in steps these make for sweet Instagram posts! Doodle Practice — make a page or section in your book with nothing but doodles. Washi Collection — get creative and make a washi tape spread with samples of all your washi tape designs e. Pen Test Page — test a collection of your pens in your journal. This will show you how the color of a certain pen looks on paper and you also can also test if a pen bleeds or not. Try some repetitive pattern designs like these.
If you wanna learn from a pro, Catja from deluxe. Ideas to manage your expenses and track your budget. Stocks to Watch — find a stock you want to own or do own and track it once a week or monthly. See where you can cut back and create a monthly or weekly budget for yourself. Check with your credit card company or Mint. Document your score at least every quarter to see where you stand, and keep it in check! Your reports will have graphs, but drawing a journal graph is even more fun. Make a list of these so you know what to expect when the time comes.
See how long you can go by living on what you have already. Guess what? You can check your accounts online, or go from memory and reconcile at the end of the month. Wait a week or two, then come back to the list to see if you really still need it. Donations — write down all of the donations you make throughout the year. You can even add an envelope on this page to keep up with these coupons!
Well, now you do! Finance done. The best bullet journaling food ideas ever. Create a spread with them and make it a point to visit new restaurants when you can! Recipes to Try — I have a whole journal devoted to food , and I started going through ALL of my cookbooks with a pen and my journal writing down all the recipes I wanted to try. Make a list of your quick go-to meals that you cook all the time or ones that are easy prep and clean-up. Soups and salads can only go so far. You never know, you might fall in love! You can even use a post-it in your book to write down things you need!
I may see it on my Facebook feed or hear about it at work, and I always make a mental note to check it out. Make a spread with all of the new restaurants around town and mark them when you do try them.
1 Million Story Ideas & Writing Prompts for Student Journalists [Updated Regularly]
Keep track of your favorites on one spread, so you know which ones are your favorites and which ones are not. Try new drinks and keep up with your favorites. You can also rate specific dessert shops and write down your go-to flavors. Food Trucks — track your favorite food trucks and their weekly or monthly schedule. You can even write down the specifics of your favorite meat-cooking recipes Reverse Sear is the best FTW.
Hobby Tracking — are you looking to start a hobby? Maybe to relieve some stress? Activities for Boredom — this list can be for your bored kids or for YOU! Track when you knit and learn how much time each project actually takes. To get more followers, you should do some Instagram hashtag research and list your top tags! You should also keep up with your own top-performing videos to see what your audience likes best.
But wait! Here's 10 more ideas for you Hiking Trails — track the trails you want to hike or trails you have hiked and add ratings. Rate the difficulty, how you felt, who you hiked with, and the views. Make a page about Snapchat and track your score. Track when you plant, water times, and when it all starts to grow! Dances to Learn — these can be fun hip-hop type dances or ballroom dances for your wedding. I think you can learn pretty much any dance on YouTube now. Need to get your house in order? Last Time I… — keep up with the last time you changed out your toothbrush, mopped your kitchen, switched out air filters, etc.
Emergency Medical Numbers — write down any doctor, police or emergency numbers, and keep them in one place. Make or print a checklist to help you start your Komari journey. Read more about zone cleaning or grab a zone cleaning checklist here. Luckily, many are linked to your phone number, but your bullet journal is a great place to keep a list of your membership numbers all in one spot.
Use a vehicle maintenance spread to write down what you got done and when. Make sure to keep up with your warranty information in your bullet journal. Want to know the best part? Chore Tracker — does your family have chores around the house? Make a list of ALL the chores that need to get done and who is responsible for what.
Yearly Cleaning Checklist — try to make a point to deep clean your house at least once a year. Make a spread to prepare yourself for what all needs to be done, and set deadlines to get it clean! Set reminders in your phone to make sure you know when to take them back love animals? Here are even more spreads. Note where you got them, price, and any other unique details. Another idea is to write your favorite oil-mixes for aromatherapy. Yard Work — jot down needed yard maintenance around your house and when major projects take place! There are even devices now that keep track of where your electricity usage is coming from!
You may run into situations in the future tax purposes, credit inquiries where you need to know your past addresses. You could also check Zillow. Replacement Parts — some things in your home have special parts and the bullet journal is a perfect place to keep up with all of this — think specialty light bulbs, batteries, and filters. New Pet Research — wanting a new puppy? Also, once you get them, you can make a spread for shots, puppy growth, potty training schedule, money spent and vet appointments. Dream Home — write down the features, location, and ideas for your dream home! Journal spread ideas that reflect the unique YOU!
Goals and Resolutions — write down personal goals and any resolutions you have made for yourself. Writing down goals is your first step to achieving them! If you want a fun way to keep track of yearly, quarterly and monthly goals, try the Goal Grid. Funny Things — jot down things that make you laugh! Write down your favorite funny quotes memories and get ready to belly laugh anytime you flip to the page. Record your daily schedule, but also write in how your ideal day would actually look from the time you wake up to the time you go to sleep.
Now, act on your list and make the world a better place! Self-Care Ideas — list your favorite self-care ideas. This applies to family, parents, and grandparents too. Where would you visit? What would you want to see or do? Put your dreams on paper. Write out all your new items, where you bought them, and the price. You might be wondering: are there more? Instagram is a fun place to find moodtracker inspiration. And if anyone ever asks you for gift card ideas… Boom! You have all your ideas written down. Make a list of new ones you try and rate them. Now, anytime you feel your focus drifting, remember that word and the reason you chose it and push yourself to get back on track.
Read more about choosing a word here. You can include these in weekly or monthly spreads, or make a whole page devoted to your favorite things. Keep a list of your favorite products and hair care ideas in a spread. Also, keep up with salon appointments — jot down what you got done, when and where. Make this list and take the time to check out what you really want to buy.
Community Service — track how often you do community service. Track your hours worked, where and why you worked, and your experience. Waiting On… — create a list of things you are waiting on e. How do you feel? Those ideas should really make you happy, so make sure to try them! Test your skills with these career tracker ideas. Sales — keep track of sales and top customers on a spread in your journal. Write down daily sales totals, keep track of shipping, and monitor your most popular items.
Did you know you can also Bullet Journal with Trello? Class Schedule — write down your class schedule and be sure to include teachers, classroom locations, and time! You may want to incorporate additional notes, like teacher office hours or contact info, into this spread too. Grade Tracking — are you in school or teach at one? Track your test, project, and assignment grades. Test Dates — write down the dates of all your tests in all your classes , and make sure to prioritize your studying and plan around your tests.
Take notes of any big projects and responsibilities you have in the organization, and write down the names of other members to help you remember new faces. It' gets better: here's 6 more ideas Things to Learn — list any new skills you want to learn.
Psychology + Self Improvement In the 21st Century
Resume Info — are you already working but may change jobs in the future? Continuing Education CE — does your job require you to participate in continuing education? Your bullet journal is a great spot to keep up with your progress. Plan a Dream Trip — plan a dream trip with no limits! This is a fun way to get your big travel ideas down on paper. Make a list of fun destinations — within driving distance — for quick weekend getaway ideas.