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Mind-Body Wellness Toolkit: Free Printables and Videos

Use this toolkit to access mind-body tips that can help you improve both your physical and mental health, recognizing they are interlinked.

Staff Contributors: Crystal Smith, LCPC, BC-DMT; Morgan Casey, LCSW; Evelyn Estrada, LPC; Jessica Amashta, AM; Tianna Hammond, MA, NCC; Kimberly McEvilly

Physical factors can directly impact your mental health for the better or worse. For example, primary care patients who experience chronic pain are four times more likely to have depression or anxiety than patients who are pain-free. The reverse is also true: When daily stress starts affecting your ability to carry out your daily tasks, you can begin to develop physical symptoms such as stomach complaints or rapid breathing.

Use this toolkit to access mind-body tips that can help you improve both your physical and mental health, recognizing they are interlinked. All tools are free; simply click the links to open printable PDF handouts or our calming “Breathe With Me” video.

VIDEO: Breathe With Me
Focus on your mental health by focusing on your breath. Find a comfortable spot and hit play on this short “breathe with me” video on YouTube.


Progressive Muscle Relaxation Activity (free printable)
Both children and adults can utilize Progressive Muscle Relaxation to relax body and mind. Follow the steps, tensing the muscles from your feet to your face for a few seconds each, then relax with a slow exhalation. You can do this activity anywhere–your desk, your couch, even while pumping gas!

3 Beginner Mindfulness Activities (free printable)
Mindful thinking involves observing your body, thoughts, feelings, actions, and environment around you—and then just letting them be. Download this Mindfulness 101 handout for mindfulness activities you can do alone or with your loved ones.

3 Simple Yoga Poses for Relaxation (free printable)
These simple poses can allow us to re-connect with our bodies, take a break from work, and ultimately help us feel more relaxed.

5 Health Tips for Strong Mental Health (free printable)
Your eating habits, sleep habits, environment, and other physical factors can impact your mental health for the better or worse. Follow these tips to set boundaries and structure that will help you improve your mental health and physical health simultaneously.

5 Tips for Sleep Hygiene (free printable)
Poor sleep increases the risks of having poor mental health. Follow these tips to improve your sleeping habits.

Call Us to Address Your Individual Needs
At Pillars Community Health, we provide integrated primary medical and behavioral health care, a model developed by the Substance Abuse and Mental Health Services Administration (SAMHSA). Staff take a team approach to treating the whole patient—not just their physical needs but also their mental health and social needs. By regularly meeting, sharing information, and having access to patient records, staff from our Medical, Dental, and Behavioral Health teams can coordinate care to improve the overall health of each patient. If you or someone you love could benefit from our Medical and/or Behavioral Health Services, please call us at 708-PILLARS (708-745-5277) or click here to learn more about our integrated approach.

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