Reminders
This page contains useful files for psychoeducation and monitoring. It is aimed at our patients.
They should be used as recommended by your doctor or therapist.
If you are already a patient, leave a comment about what you think of the service by clicking here.
Sleeping
Sleep Hygiene
Insomnia can be secondary to other mental or physical disorders, it can be primary and it can also be greatly influenced by habits.
Investing in good sleep hygiene is worth it for everyone.
Sleep Diary
What disfuncional habits have you been having?
The sleep diary helps us identify so that we can intervene.
Complete the chart for at least 15 days, bring it to the appointment and discuss it with your doctor or therapist.
Falling asleep
What techniques do you know to help with sleep?
How to get out of the activated thought mode?
You can start by following one of these tips:
1. Breathing
Food and Nutrition
Mind Diet PDF
General dietary guidance for mental health and dementia prevention. To best suit your needs, consult a nutritionist.
Nutrient Table PDF
In this table, you will find some important nutrients for good brain function and a list of some foods where they can be found.
This is a reminder that it is important to have a diverse diet, with natural, unprocessed foods. Ideal and individualized portions can be guided by a nutritionist.
Self-regulation
1 minute meditation
Learning to take breaks during the day and self-regulate is important. The video Meditation in 1 Minute explains the idea. Why not give it a try?
Breathing training with an adequate frequency can train the brain. Here is the PDF (in Portuguese) as a reminder. Ask Dr Clarice Araujo for an English version in your consultation.
BREATHING
Breathe gently, allowing your diaphragm to expand, but without straining. Focus on the ebb and flow of your breath and gradually disconnect from the outside world. A good breathing ratio is 4 seconds (inhalation) and 6 seconds (exhalation), but when you're about to sleep, don't make it a concern.
SCRAMBLED IMAGES
Think of a letter and then start thinking of images that begin with that letter, with no relation to each other, e.g., ball, ballerina, bunk bed, and not ball, basketball, baseball. When you run out of ideas, randomly change letters and keep doing this until you fall asleep. You will take the focus away from organized, rational thinking, and sleep will take over your mind.
WRITE DOWN YOUR THOUGHTS
Get your worries out of your head and onto paper, and since you're in the mood to think, write down a possible solution for each issue raised. Bedtime is not the time to solve problems. Make it clear to your brain that all of that can wait.
