Mentor

A man in a black shirt, black shorts, and wearing a prosthesis running on a sidewalk with grass on both sides. A bridge is in the background.

E, the seventh letter in the MY SCORECARD acronym used in our MENTOR program, stands for exercise.

Exercise is highly effective in reducing the risk and severity of chronic conditions such as heart disease, cancer, diabetes, depression and anxiety.

Exercise offers significant benefits for both your physical and mental health. Even on days when you’re not motivated, a few minutes of exercise can boost your energy and improve your mood.

Challenges to getting regular exercise

Both people with and without disabilities face exercise barriers like lack of time and interest.

However, people with disabilities often encounter additional challenges, such as pain, fatigue, and depression, which may deter them from exercising due to fears of worsening their condition. Environmental barriers, such as poor transportation access, also make regular visits to fitness centers difficult.

We often assume everyone has easy access to exercise, but people with disabilities may require upper-body routines or modifications to lower-body exercises. Some gyms or exercise areas may not have proper adaptive equipment.

How much do you need?

The U.S. Physical Activity Guidelines recommend that adults get 150 minutes a week of moderate-intensity exercise. You can break this up into small increments throughout the week. Even 1 to 2 minutes of exercise counts!  

A simple way to describe moderate-intensity exercise is to remember that while you’re exercising, you need to get to a point where you can still talk but that singing would not be possible. This can be achieved with many cardiovascular exercises, activities and sports, like walking, wheelchair rolling, cycling and swimming (among many others!). The main point is to get moving!  

High-intensity interval training (HIIT) is one of the most effective and rapid methods for improving health. If you can handle higher intensity, increasing the challenge of your exercise is beneficial. However, it is very important to make sure that short HIIT sessions do not cause extended bouts of exhaustion or additional health issues.

In addition to simple cardiovascular exercise, strength training is also recommended twice a week for all adults. Those with chronic conditions or disabilities should also engage in moderate or higher-intensity muscle-strengthening activities targeting major muscle groups at least two days a week.

Making exercise accessible

Specialized exercise equipment can help people who use a wheelchair or those with a mobility limitation get effective moderate-intensity exercise.

The standard stationary exercise bike is one option, but there are variations designed for individuals with physical disabilities. An ergometer can be accessible to wheelchair users, as most ergometers use hand or foot pedals. Some arm ergometers feature removable seats for accessibility, and hand grips or foot straps can accommodate various levels of grip.

Strength is crucial for daily tasks such as transferring in and out of a car, dressing, climbing stairs and wheeling up ramps. Both heavy and lighter weights can be beneficial. Strength training can be done using bodyweight, free weights, portable equipment (like elastic bands) and machines.

What about when I don’t feel like exercising?

People with disabilities often experience secondary issues like pain or fatigue that can make them feel unwell and reluctant to exercise. Factors like poor sleep, stress, weather or other unknown reasons can contribute to a lack of motivation. However, exercising or even gentle movement can be beneficial, as it can alleviate some pain and fatigue.

Pushing through these feelings to engage in low-intensity activities like adapted yoga, stretching or light weights can often lead to improved feelings during and after the activity. Even a little bit of movement can contribute to this positive effect.

The acronym SELECT can help keep you motivated to stay physically active:

S is for Social Engagement.

Social interaction can support the maintenance of a regular exercise routine. Most people who consistently exercise do so with others, engaging in activities such as walking, tennis, golf, group aquatic exercises, dance and more.

E is for the Enjoyment Factor.

If an activity isn’t enjoyable, it’s likely to fail once the novelty wears off. To maintain motivation and interest, combine different fitness and recreational activities, such as yoga, pickleball and swimming, especially if you find it challenging to stick with exercise.

L is for Learning Something New.

Learning a new physical activity or enhancing an existing one in a social and enjoyable environment is highly rewarding for many and helps maintain long-term engagement. Golfers, tennis players, line dancers and others in similar groups frequently seek new skills to improve their performance. When choosing physical activities, opt for those where skills can be broken down into manageable steps, fostering a sense of learning and achievement.

E is for Exploration a Key to Discovery.

People who hike or cycle enjoy exploring new trails or roads for hours without getting bored or tired. Their strong commitment to exercise is linked to the pleasure of discovering new surroundings, even on familiar routes. Similarly, mall walkers stay engaged by browsing stores and seeking sales, enjoying the sensory stimulation of the mall. This low-intensity activity is superior to remaining sedentary at home near food, TV or computer screens.

C is for Competition (Friendly Competition).

Elite athletes aren’t the only ones motivated by sports. Many people enjoy challenging themselves. This can be done by beating personal exercise records or competing in groups against others. Competition can push individuals to perform their best and offer a strong sense of achievement. Consider engaging in friendly competitions by setting exercise goals or trying a new sport with others.

T is for Task Completion.

High responders to exercise are often termed “task completers” because they enjoy checking items off their list. Common tasks include daily exercise and chores. Marking something off a checklist can be satisfying and may boost motivation to achieve more, helping to integrate these tasks into your daily routine.

Additional Resources for Exercise

You can check out our home workout playlist on YouTube with adapted exercises for people with disabilities that can be done anywhere!

Participate in adapted exercise classes and get fitness guidance in the NCHPAD MENTOR (Mindfulness, Exercise, Nutrition to Optimize Resilience) program! MENTOR is our 8-week program focusing on physical, mental and emotional health for individuals with an existing disability or a recent diagnosis.

If you’re searching for specialized recommendations or resources, our team of expert inclusion specialists is here to help! You can contact our EIS team through the NCHPAD Call Center. Our Call Center team works with individuals to enroll them in NCHPAD Connect, answer questions about programs or connect them to an EIS for community resources and technical assistance. Our EIS expertise is always free and available 7 a.m. – 7 p.m. Monday-Friday.

To contact the NCHPAD Call Center, call 866-866-8896 or email nchpad@uab.edu.

Four people sitting next to a fire pit on the beach

The first R in the MY SCORECARD acronym from the MENTOR program stands for relationships, an essential part of human life.

People who have recently acquired a disability, diagnosis or health condition often face challenges in both existing and new relationships.

The increased need for assistance from a spouse, partner, loved one or personal care assistant can strain these relationships. The individual’s and family’s world can feel turned upside down, and a relationship already facing difficulties may be on the brink of collapse. Families often struggle to balance providing enough support without blocking the individual’s desire for independence.

These health conditions can affect social skills and speech which can make it difficult to relate others or take more time to process questions or requests. Friends and loved ones try to relate to the person like they did before the disability and may not realize that their communication methods must change to match the person’s comprehension level.

After a recent disability, diagnosis or new health condition, many people are unable to return to full-time work or find a job, with some opting for early retirement. Limited mobility, lack of transportation and the need for extra time to complete personal chores can strain existing relationships and negatively impact forming new ones. This often leads to high rates of loneliness, despair and depression.

Negativity, Pessimism and Criticism in Relationships

Negativity, pessimism and criticism create hurtful and painful relationships. No one likes to be around people who exhibit these behaviors.

These traits feed the ego. The ego wants and needs to feel superior to other people. Our egos thrive on negativity, pessimism or criticism to gain strength.

When your ego dominates a relationship, whether with spouses, family members, friends or coworkers, it focuses solely on its desires, ignoring the other person’s perspective. This leads to one-sided conversations and showing little interest in listening to others.

Unfortunately, most people never realize that their behavior is driven by their ego. However, if they were to look beyond the ego’s surface, they would discover joy, love and happiness.

Forming Positive Relationships

Forming positive relationships doesn’t come easily for many people and requires practice. Many factors play into building better relationships, but it ultimately comes down to three principles: nonresistance, nonjudgment and nonattachment.

  • Nonresistance: This means not letting criticism get under your skin. If someone critiques your actions or decisions, resist the urge to react defensively. Instead, respond calmly and thoughtfully, avoiding hurtful exchanges.
  • Nonjudgment: Avoid making accusations or judgments about others. It’s okay to disagree with someone’s actions but direct your comments to the behavior, not the person.
  • Nonattachment: Throughout life, you’ll encounter people with high levels of negativity, criticism and pessimism. The first step in handling these difficult relationships is to recognize that their negativity stems from their ego, not from anything about you. Harsh words are ego-driven. Never attach a critical statement made by someone about you to who you are.

Three Ways to Handle a Challenging Relationship

Removal from the Situation:

The first defense against a toxic relationship is to remove yourself from the situation before it escalates. In relationships that must be maintained, such as with a spouse, partner, child or other family members, over time they will recognize that you will not engage their ego. They will learn that to maintain and grow the relationship, they must use positive, optimistic and objective statements instead of sarcastic or critical ones.

Changing the Situation:

Sometimes, it’s necessary to address the negative or critical comments that make the relationship difficult. This can be done without triggering the other person’s ego by using good timing, gentle expression and personalizing the feedback rather than criticizing. Changing the topic or offering a neutral comment can help.

Accepting the Situation:

If changing the situation isn’t possible, you may need to accept the current relationship while seeking ways to improve it. Acceptance doesn’t mean being a ‘punching bag’; you can still express your feelings positively and constructively.

Tips for Building Stronger Relationships

1. Reflect on Yourself

The first step in improving a negative relationship is to consider if you might be contributing to the issue. Reflect on your actions and words: Are you doing or saying something that triggers a negative reaction in the other person? In long-term relationships, past habits and unintentional statements can increase toxicity. Avoid comparing the present to the past, especially when someone is recovering from a disability or new health diagnosis.

2. The Power of a Smile

Even when you don’t feel well, a genuine smile can positively change interactions. A friendly smile can win over a new acquaintance or improve a relationship with a loved one, as it’s hard to be critical of someone warm and welcoming.

3. Make Eye Contact and Ask Questions

Strong relationships require good eye contact and active listening. Asking follow-up questions shows respect and interest, makes the other person feel comfortable, and fosters empathy and understanding.

4. Focus on the Positive

Amidst widespread negativity, finding something positive to say can strengthen relationships. Optimism, even in difficult times, can improve interactions and relationships.

5. Share Your Perspective Through Stories

Sharing your perspective through storytelling rather than strong opinions is effective. Stories capture attention, provoke emotions, elicit empathy and enhance recall.

6. Limit Screen Time

Screens can be distracting during conversations. Focus on the person you’re speaking with by removing yourself from the TV or having them turn off their devices for a dedicated time.

7. Prioritize Listening

Good relationships require listening as much as, if not more than, speaking. Listening shows interest in the other person and strengthens connections. Remember, “outflow equals inflow” – the more you listen, the more likely you’ll be listened to.

8. Value Silence

If you disagree with someone, sometimes it’s best to remain silent. Silence can prevent escalation, as arguments require two participants. Use the acronym WAIT (Why Am I Talking) to create space between a negative comment and your reaction.

9. Show Gratitude

Never take relationships for granted, especially when someone is helping you through a challenging time. Some people may feel a sense of entitlement because they are the ones with the disability/diagnosis and family members are expected to be supportive. Express gratitude regularly with simple words like “thank you” or “I appreciate everything you do for me.”

10. Be Aware of Negativity

Monitor how often you express negative, pessimistic or critical statements. Increasing awareness is the first step to reducing their frequency and fostering more positive interactions.

Summary

Relationships either make us strong and healthy or wear us down and damage our health but it starts with your actions. Avoid negative behaviors that can drive people away and prioritize good communication. Try these tips to maintain good relationships with family, friends and coworkers and build new relationships.

A man and a woman reaching across a raised garden bed to pass a plant to the other.

The fifth letter in MY SCORECARD from the NCHPAD MENTOR Program, O, can have a powerful effect on improving your health. It stands for Outdoor Time in Nature. Spending time outside may seem like an obvious way to improve health, but it has more benefits than you might think. Being in nature with trees, flowers, plants and birds has enormous physiological and mental health benefits.

We spend so much time indoors looking at screens, so connecting with nature has become even more important. If you have recently acquired a disability or have a new diagnosis, spending time in nature can help you reconnect with your inner self and identity.

When you fully immerse yourself in the outdoors (parks, forests, trails or gardens), your mind, body and spirit connect. Some areas of the world refer to this as forest bathing, a term used to describe the connection to all forms of life found in nature, including animals, birds, trees and flowers.

Benefits of Being Outdoors

Research shows that a significant part of a person’s health is influenced by their physical environment, including access to green spaces, outdoor recreation and community gardens. The mind tends to thrive when surrounded by trees, flowers, plants, water and other natural elements.

Research is also beginning to reveal that the part of our brain responsible for negative thoughts, or rumination, is less active when we are in nature. This helps us stay more mindful and spiritual, two essential aspects of wellness [1].

In a significant study conducted by researchers from the University of Exeter in the UK, findings published in June 2019 in the journal Scientific Reports analyzed data from nearly 20,000 participants in England who completed a survey about their outdoor activities. The study revealed that individuals who spent at least two hours per week in natural environments or parks reported better health and a heightened sense of well-being compared to those who primarily stayed indoors with minimal or no exposure to nature. [2].

Getting outdoors is easier for some than others. Depending on your level of mobility or your availability of green spaces, it could be a challenge to feel connected to nature. If you spend less than two hours a week outdoors in green space such as parks, trails, community gardens and other nature areas, try one of these inclusive strategies to add more nature into your wellness routine!

A Purpose-Driven Outdoor Activity – Gardening

Gardening is considered one of the most engaging ways to interact with nature and is a great way to consistently get outdoors!

Gardening requires physical exertion (e.g., planting, pruning, watering, fertilizing), naturally increasing your levels of physical activity. There are also many ways to garden, including boutique gardens such as rock gardens, herbs and flowers.

If you don’t have space for a home garden, consider utilizing a publicly available community garden. Many community gardens can be found through the American Community Gardening Association at https://www.communitygarden.org/. Plan before your visit to ensure the garden has accessibility features that allow individuals with mobility disabilities to participate in gardening using raised boxes and access to water.

If access to a community garden is not feasible or transportation is limited, consider growing an herb garden. You can cultivate herbs outdoors, or if you live in an apartment, create a small windowsill garden to bring nature indoors. Examples of herbs to grow include rosemary (great for chicken or fish), oregano (useful for many dishes), mint (for hot and cold teas), basil (for cooking and salads) and parsley (for fish, meats and vegetables).

Bring a Little of Nature into the Home

  • Plants and Flowers. If you have limited outdoor access, purchase a plant that you can place in your home. Plants are living, ‘breathing’ gifts of nature and caring for them can provide a sense of purpose. Even flowers can add some perspective of being outdoors in nature. Many grocery stores sell them at inexpensive prices.
  • Spend Time in a Room with a View. Whenever possible, spend time in a well-lit room with a window (tracking with the sun as it moves from east to west) to connect with sunlight and greenery. Views of trees, bushes and other vegetation can brighten your mood and be good for your mental health.
  • Frame Photos of Nature. Even hanging photos or inexpensive paintings of nature can have a positive impact on your mood.

Combine Wellness Domains for an Even Greater Health Effect

Combine one of our other MENTOR wellness domains, Mindfulness, with your time outside and have a mindfulness session outdoors! Sitting in the grass, enjoying the breeze and sunlight on a bench or feeling elements of nature allows you to stay grounded and in the moment. Practice mindfulness your way, or try a guided meditation outdoors to connect with nature!

After practicing mindfulness, take notes and make mindfulness in nature part of your wellness routine. Acknowledge the feelings you felt during your mindfulness session. Find out ways to avoid any distractions that might have come up while you were connecting with nature. Try mindfulness in other outdoor settings like the forest, parks or even your backyard.
Find what benefits you and commit to frequent exercises like these!

Take your normal tasks outside!

If you have a meeting planned for work at the office, suggest a meeting on the go so everyone can take a break from the routine indoor schedule and get some fresh air and sunlight. Do you have a normal dinner planned with the family? Make it a picnic and connect with family and nature in a new spot. Shaking up the normal routine can be a fun new way to enjoy your daily life.

Take a break from technology

While technology feels like a nice escape from reality, it can negatively impact your daily life. The constant desire for stimulation is temporarily satisfied by social media or other time-consuming apps, but it can increase stress, envy, fear, depression and poor concentration.

Rather than craving entertainment through media, find a way out of mind-based stress and suffering through the stillness and silence of parks, gardens and other quiet outdoor spaces. Instead of spending hours on your phone or other devices, find a new hobby to try outside that can be done from your home like painting or bird watching.

Get Active!

Try a new physical activity like hiking or biking to make exercise seem less like a chore and more of an adventure going to new places. Join an exercise group that goes running together or participates in yoga together. Find an organization that offers adaptive outdoor team sports for people with mobility disabilities. There are more options than you know. Get creative and get active! You can find resources for outdoor activities in our recent Get Outdoors Month Resources blog!

References

1- Bratman GN, Hamilton JP, Hahn KS, Daily GC, Gross JJ. Nature experience reduces rumination and subgenual prefrontal cortex activation. Proc Natl Acad Sci U S A. 2015 Jul 14;112(28):8567-72. doi: 10.1073/pnas.1510459112. Epub 2015 Jun 29. PMID: 26124129; PMCID: PMC4507237.

2- White, M.P., Alcock, I., Grellier, J. et al. Spending at least 120 minutes a week in nature is associated with good health and well-being. Sci Rep 9, 7730 (2019). https://doi.org/10.1038/s41598-019-44097-3

A woman with a prosthesis and a man with a prosthesis sitting on a small wall looking at each other and smiling.

The MENTOR program uses the acronym MY SCORECARD as a simple and effective way to monitor behaviors throughout the day. The fourth letter in MY SCORECARD is C, which stands for core values.

Core values are a key wellness domain for mental health. These values represent what an individual believes in, such as achieving good health or being positive with others, and how they practice these beliefs daily.

Core values are more about who a person wants to be rather than what they want to do. Understanding who you want to be (e.g., a person who eats well) helps you determine what actions to take to achieve this identity.

What are Core Values?

Core values are what matter most in life. They embody the deepest feelings of who we are at our core and reflect how we live or aspire to live. They are the characteristics we want others to recognize in us. Core values are the essence of our identity and guide the kind of life we wish to lead.

Why Do Core Values Matter?

A fulfilling life requires a set of guiding principles like core values. Core values are crucial for maintaining positive relationships with family, friends and coworkers. They are also essential for living a mindful life that respects and dignifies others.

In the MENTOR program, core values also focus on living well with a disability or health condition, emphasizing the importance of health and the strategies to maintain it.

Core values form the foundation for healthy living. They provide purpose, clarity and perspective. Without them, individuals may feel aimless and struggle with setting and achieving goals, especially after acquiring a disability.

Core values help prevent feelings of apathy, loss and grievance, making behavior change more attainable. They not only benefit the individual but also positively impact those around them.

Core values are an important part of healthy living and help navigate life’s challenges. Challenges and problems can lead to negative emotions like anger, frustration and despair. But when you adopt core values, you can shape your identity and stay focused on your journey from recovery to improvement and prevention.

Living by core values begins with committing to a set of values that align with your goals. Goals represent your destination, while values guide your journey. Core values act as guideposts, helping you stay on track even when faced with challenges.

How to Start

Begin by identifying and writing down your core values. Instead of saying you need to quit smoking or you need to start exercising, tell yourself who you want to be and make it part of your identity. This process can transform your identity, leading to positive behavior changes. Core values are about becoming someone, not just having something.  

Instead of defining yourself by your goals (like losing 10 pounds, exercising more or eating better), define yourself by the person you aspire to be. Use statements such as:

  • I am a physically active person.
  • I am a mindful person.
  • I am a person who manages personal hygiene and advocates for access and inclusion.
  • I am a person who lives by core values that prioritize others’ needs above my own.
  • My relationships with family, friends, coworkers, neighbors and strangers reflect a spirit of love and connectedness.
  • I respect my mind and body by eating well.
  • I honor the need for my mind and body to rest by sleeping 7 to 8 hours a night.

Understanding and living by your core values increases the likelihood of achieving your MENTOR goals. Once you make this part of your identity, it becomes a self-regulating behavior for you to achieve on your own. Make core values part of your daily life and hopefully, you become the person you want to be!

To learn more about MENTOR, visit our program page!

Man brushing his teeth

The essence of mindfulness is recognizing that the present moment is all we can control. This is done by resting our attention on the present, focusing on our breath or other bodily sensations and returning to the present when our mind wanders. These simple practices can create more happiness and joy in our lives.

Mindfulness has many benefits. Mindfulness enhances emotional well-being, reducing stress and anxiety. It also improves focus, leading to better decision-making and overall mental clarity. Mindfulness can also have other health benefits like regulating inflammation and sleep as well as reducing blood pressure.

So how can you practice mindfulness? Mindfulness can be practiced in numerous ways throughout the day. It doesn’t even require much time. Here are some ways to practice being mindful in your everyday activities:

  • You can be mindful in the car. Focus on the steering wheel in your hand, the vibration of the vehicle or the sound of the vehicle.
  • When you’re making the bed, feel the texture of the bedspread, the softness of the sheets, and the firmness of the mattress or pillow.
  • When you’re in the shower or bath, feel the water on your skin. Notice the smell of the soap and texture of the bubbles of the soap on the skin. Acknowledge the warmth or coolness of the water.
  • If you’re eating, take in the sensation of biting into food along with the taste or texture of the food. Be aware of how the food feels in your mouth and how it feels swallowing the food.
  • When you’re brushing your teeth, feel the bristles of the toothbrush against the gums and teeth. Recognize the texture and taste of the toothpaste.

Sometimes we can get so caught up in daily activities that we forget to focus on the present moment. Focusing on tasks or responsibilities from the past or future can prevent us from being in the present.

When you’re in a conversation, being mindful can lead to better communication and understanding. Check out these tips for better mindful communication:

Sometimes during the day, we may get stressed or overwhelmed with work or life burdens. We might need to recenter. One way to relieve this stress is by going outside and being grounded in nature. Watch this video and discover the benefits of being mindful while being in nature:

NCHPAD Mindfulness Curriculum Coordinator Emily Hornsby shared these benefits and tips for being mindful throughout the day:

Mindfulness is paying attention to what is going on in and around you moment by moment without judgment. Another way of thinking about mindfulness is being in “the flow.” When you are engaged in an activity just for the sake of being engaged in that activity, and you are not thinking about the future or ruminating about the past, you are in “the flow.”

You can practice mindfulness, or being in “the flow,” in your everyday activities like washing the dishes, taking a shower or taking a walk in nature. When you are paying attention to the way the warm soapy water feels on your hands when you are washing dishes, and how the sponge feels in your hand as you clean the dishes, you are mindfully washing dishes.

When you are taking a walk in nature and you pay attention to the sound of the breeze when it blows through leaves on a tree, or the smell of honeysuckle, or the sound of birds or squirrels scurrying on the ground, you are taking a mindful walk in nature.

When thoughts come into your awareness, you acknowledge them without judgment, and then decide whether you want to rest your attention on that thought or if you would rather let that thought go like a cloud in the sky and return to the present moment.

Practicing mindfulness in your everyday activities retrains your brain as you are creating new neural pathways towards more joy and happiness. We are happiest when we are present and not thinking or worrying. Try mindfulness in your everyday activities and see how it goes!

You can learn more about mindfulness through our website articles and videos on YouTube! 

A circular photo of Haleigh Black playing the violin overlaying a blue and white background.

Where are you from and when did you get started in music?

I’m from Cullman, Alabama, where I attended my first violin concert at the age of three. My mom says that I sat entranced throughout the whole concert, and when she said it was time to leave, I cried because I wanted to play the violin. That’s when I started taking lessons.

How long have you been with UAB Arts in Medicine?

I’ve been an artist in residence with UAB Arts in Medicine (AIM) since the end of 2019.

What is your role with UAB Arts in Medicine?

I perform in public spaces at UAB Hospital, St. Vincent’s Hospital and throughout the Birmingham community. I also lead group self-care workshops and conduct research to further the field of arts and health. My goal is to provide a positive distraction for patients, guests and staff.

What are some of your favorite things about working with them?

Working with UAB AIM has been incredibly fulfilling because I get to witness how music can improve people’s moods and overall well-being. It also gives me many opportunities to perform calming, uplifting music, which in turn leaves me feeling calm and uplifted.

You’re a frequent guest in NCHPAD Coffee Club. What have been your takeaways from your appearances?

I have had the pleasure of being a guest in the Coffee Club twice this year, leading musical activities centered around self-care. An hour flies by in the company of the responsive, approachable and kind members of the Coffee Club. Everyone has been extremely welcoming and supportive. At the end of my last session, one attendee said, “Thank you for reminding me to sing and listen to music. I feel brighter than I did an hour ago. I’ll be singing for the rest of the day!” The shared enthusiasm for singing and participating in meaningful discussions reflects the strong sense of community cultivated within the Coffee Club.

What music would you recommend to anyone for rest and relaxation?

For rest and relaxation, I recommend listening to music you enjoy that has a slow tempo and a simple melody. After I perform the jazz standards, “La Vie En Rose,” “Moon River,” “Skylark,” “What a Wonderful World” and “Somewhere Over the Rainbow,” people have said that it was very calming, so if you are searching for relaxing music, perhaps you could give those a try. See if you are more relaxed by recordings with lyrics or instrumental arrangements without lyrics.

What music helps you relieve stress?

Music that helps me relieve stress includes instrumental songs like Lionel Loueke’s “Vi Gnin,” Pat Metheny’s arrangement of “And I Love Her,” and Claude Debussy’s “Rêverie, L. 68.” Sometimes, I just listen to low, humming drones or gentle rain sounds for relaxation which can be found on audio streaming services or online sound generators like mynoise.net.

What does self-care mean to you?

To me, self-care means prioritizing things that help me recharge, relax and maintain a healthy, happy life. This includes getting enough sleep, eating food that nourishes my body, exercising, playing music, spending time with friends and family, and reminding myself often of everything that there is to be grateful for.

What do you think are some of the mental health benefits of playing or listening to music?

Listening to music that we enjoy boosts positive emotions through the reward centers of the brain, giving us a sense of being cared for. Humans have a long history of using music to cope with challenges, express emotions and seek comfort. Singing or playing music in a group can provide a sense of connection. Singing has been shown to improve speech. Holding an instrument and moving to create sounds can increase your ability to grab and hold items throughout the day to perform daily tasks like brushing your teeth or feeding yourself. Learning songs can improve sequencing and recall. Simply listening to music can reduce stress and anxiety, distract us from pain and sometimes decrease the need for drugs.

Do you have any self-care tips that involve music? (ex. Making a playlist, humming, getting active while listening to music, etc.)

Exercise to the beat of a song to help you stay motivated and to make the activity more fun. Sing more often. Learning an instrument or improving your vocal skills can be a rewarding form of self-care. Create personalized playlists that you can listen to when you want to relax or boost your mood. Practice mindfulness or meditation with soft, soothing instrumental music for relaxation. If possible, consider joining a choir, band or music group; this can provide a sense of community.

What is your favorite song to play on the violin?

Lately, I enjoy playing and improvising over the bossa nova jazz standard, “Wave,” by Antônio Carlos Jobim.

Who are some of your biggest musical influences? Have they impacted your style and sound?

Some of my biggest musical influences are Bela Fleck, Tessa Lark, Pat Metheny and Shakti. They have led me to explore a diverse variety of musical styles. Experiencing their live concerts has changed the way I play, the way I carry myself and the way I think about performing. Their influence has taught me the value of having fun on stage, connecting with an audience, playing music as an offering and embracing the ongoing journey of understanding music.

How can people learn more about your music?

I am in the process of recording a duo album with guitarist and composer Davis Little. Feel free to explore our musical journey on Instagram at @davisandhaleigh and connect with me on Facebook as Haleigh Black or on Instagram as @haleighblackviolin to stay updated on new releases and musical content.

A yellow background with a paper cutout of a human head with gears turning over the brain area.

Mental Health includes so many aspects of our overall well-being. The way we think, feel, move and act are all impacted by our mind. 

Do you ever ignore your mental wellbeing until you feel angry or sad? Giving your mental health a boost doesn’t have to be reserved for when things are going wrong. Mental health exercises can and should be done any time. They help you stay refreshed and have a clear and positive outlook in life!

Here are some helpful resources to support mental health and wellbeing provided by the NCHPAD GROWTH team!

Organizations:

  • CDC Mental Health
    • The Centers for Disease Control and Prevention (CDC) have created several helpful resources for coping with stress, such as mental health quizzes, information for mental health in teens and children, and more!
  • Mental Health America
    • Mental Health America is a leader in creating positive change for individuals with mental health conditions. With helpful videos, toolkits, data and podcasts, you can learn more about the facts behind mental health!
  • National Alliance on Mental Illness (NAMI)
    • NAMI is a great resource to learn more about a broad range of topics, including mental health conditions, warning signs, support groups and advocacy.
  • National Institute of Mental Health
    • NIH covers a wide range of mental health topics with helpful information to help individuals understand certain mental health conditions, treatments, symptoms and more.

Apps:

  • Insight Timer
    • Insight Timer is an app that covers a wide range of helpful resources about sleep health, mental health and more. With informative blogs about mental health and guided meditations, Insight Timer could be a great app to try in your daily routines!
  • Headspace
    • Headspace is an app with content primarily focused on mindfulness, mental health and sleep. They also have helpful articles and resources that cover many different topics within mental health!

Meditation:

  • 6 Mindfulness Exercises That Each Take Less Than 1 Minute
    • This blog from Psychology Today covers several mini-mindfulness exercises to try from anywhere and on your own time. These exercises are not like typical meditations, instead, they focus more on being present and noticing physical and emotional feelings.
  • Mindful.org
    • Mindful has many great articles about guided meditations, meditations on podcasts, links to courses and helpful guides.
  • Mindfulnessexercises.com
    • Mindfulness Exercises is loaded with great mindfulness and meditation practices with videos and audio on the site. Receive guided meditations from several different meditation experts and learn more about the science behind meditation in their articles.

Podcasts:

  • Mindfulness Mode by Bruce Langford
    • This website has good links to podcasts and mindfulness, meditation and sleep. You can also find links to books about mindfulness, downloadable tools and helpful blogs!
  • Tara Brach
    • Tara Brach is a well-known mindfulness meditation teacher who focuses on spiritual practices and having full engagement with our world. The website has links to mindfulness courses and communities with other individuals who are interested in mindfulness!

Tools:

  • Mental Health Screeners
    • These online screening tools come from Mental Health America to determine your symptoms and help lead you to a further discussion with your healthcare provider if needed. You can also learn more about several different mental health conditions as well.
  • CDC Explore Your Emotions
    • Our mind is a complex thing! Sometimes we may feel certain feelings and not know why. The CDC’s Explore Your Emotions resource can help you take a deep dive into what you’re feeling and what you can do about it and get helpful resources along the way.
  • Psychology Tools

Finding Treatment

Searching for treatment, a psychologist or a psychiatrist? Visit these sites and find local support.

A man standing in front of a mirror wiping his face with a towel.

Self-care is so important for maintaining mental and physical well-being, but it’s often overlooked in our busy daily lives. The demands of work or caregiving responsibilities can take up so much time and energy, leaving little room for self-care activities. We might also feel certain pressures and expectations that can make productivity seem more important than personal well-being.

The third letter in MY SCORECARD from the NCHPAD MENTOR Program, S, is one wellness domain that includes many others. It stands for “Self-care” and covers anything from physical and mental health maintenance to promoting self-advocacy.

Self-care can be broken down into two unique perspectives:

  • Psychosocial self-care – things you can do to promote self-awareness, self-advocacy and self-compassion.
  • Physical self-care – things you can do to keep your physical body healthy.

Psychosocial Self-Care

To start practicing psychosocial self-care, the first thing to do is avoid self-criticism. Although being critical of yourself is a common experience for many, when you do it too much or become too critical, it can be very unhealthy. And if you become too critical, seeking professional assistance may be necessary.

Excessive self-criticism can lead to what is known as ruminative negative thought patterns, which impact effective self-care. These negative thoughts constantly occupy a person’s mind, making it hard to think about anything else – and hard to stay healthy.

There is good news, though. We can be taught to reduce self-criticism through greater self-compassion. A prominent figure in self-compassion research is Dr. Kristen Neff, who defines self-compassion as the “practice of being kind and understanding to ourselves when confronted with a personal flaw or failure.”

Dr. Neff suggests that the best way to overcome self-criticism is to practice what it feels like to treat yourself the same way you would treat a friend having this difficulty. Simply treat yourself with the same kindness and compassion you would offer to a friend encountering similar challenges.

Self-awareness is another important part of self-advocacy. Self-awareness is defined as “the ability to accurately recognize one’s own emotions, thoughts, and values and how they influence behavior.”

In other words, the ability to accurately assess your own strengths and limitations with a well-grounded sense of confidence, optimism and a growth mindset. Improved self-advocacy comes from enhanced self-awareness, which leads to better self-care practices.

Enhancing psychosocial self-care also involves maintaining a positive psychological outlook. Some experts refer to this as empowerment health, which involves the development of essential life skills that promote independence. One way to develop these skills can be through engaging in quality self-care activities that provide meaningfulness to your life.

Physical Self-Care

Physical self-care for individuals with disabilities can be put into three main areas:

  1. Managing medical or behavioral aspects of the condition(s), such as taking medication.
  2. Preventing or managing secondary and chronic conditions through health-promoting behaviors like physical activity or exercise.
  3. Removing environmental obstacles, such as ensuring access to quality healthcare and implementing assistive technology at home to prevent falls, for example.

Some of the most essential aspects of self-care involve maintaining good bowel, bladder and skin care. Each of these may require special attention to avoid any health issues.

Bowel management is important for protecting participants from other health issues that can result from poor bowel maintenance.

Good bladder maintenance can avoid common urinary tract infections. You can maintain good bladder health by regular emptying, avoiding increased bladder pressure and preventing complications. This will lower your risk of infections, improve social continence and prevent autonomic dysreflexia, which is the excessive rise in blood pressure.

Additionally, individuals with spinal cord injury (SCI) and other forms of paralysis face a significant risk of developing pressure injuries, commonly known as pressure ulcers or pressure sores.

To prevent these injuries, it’s important to regularly change positions to alleviate pressure on bony areas. While in a wheelchair, engage in activities like wheelchair pushups, leaning side to side and bending forward over your knees. Additionally, always use a high-quality wheelchair cushion.

Maintaining skin health involves avoiding soaps labeled “antibacterial” or “antimicrobial.” These soaps can disrupt the skin’s acidity, which serves as a natural protection against infection. Keep skin clean and dry by washing with soap and water daily and thoroughly rinsing and drying afterward.

Two other areas of physical self-care include proper use of medications and good oral health. Taking medications is a critical area of physical self-care for people with and without disabilities and can help maintain certain health conditions.

Good oral health through regular flossing and brushing teeth is essential to avoid further health complications that stem from improper oral hygiene.

Suggestions for better Self-Care

A good way to practice self-care involves engaging in meaningful activities. Everyone needs to have something in life that ignites enthusiasm and anticipation regularly. Engaging in activities such as art, sculpting, reading, writing, woodworking, crafting, quilting or learning a musical instrument is crucial for filling each day with sources of enjoyment and satisfaction.

Participating in activities like taking an art class, joining a book club or following a favorite sports team are effective ways to do activities you enjoy while making connections with friends, colleagues and family members.

To get to the heart of self-care, try making a list of which daily activities are bringing you joy. Then make a list of which activities are negatively impacting you. From there, make a plan to increase your daily positive activities and reduce the negative experiences.

Here are some examples:

  • If you enjoy being outdoors but are indoors most of the day, take a short break and go outside to come back refreshed!
  • Don’t like taking out the trash? If you have a pet, use that time to take your pet out for some exercise.
  • Instead of scrolling on a mobile device before bed, make a list of exciting books you would like to read and set a goal to read a little every night.
  • Don’t like doing household chores? Mix in your positive activities and listen to your favorite songs while accomplishing your tasks.

Taking care of yourself may seem simple, but it’s easier said than done when you have a recent diagnosis, a newly acquired disability or a health condition. Individuals who need certain types of support must advocate for themselves with their doctor or other health professional. Self-care starts with self-awareness! Need help finding adaptive resources for activities or health tips? Contact us and get in touch with one of our expert inclusion specialists!

1999-2024. National Center on Health, Physical Activity and Disability. An image of a table with NCHPAD brochures and marketing items on it. A photo of children smiling. A photo of a man using a wheelchair to cross the street. A graphic with a large "25" on it and "Twenty-Five years of Inclusion" underneath. The O in Inclusion is the NCHPAD logo.

As we celebrate 25 years of NCHPAD, we’re immensely proud of the nationwide impact we’ve had promoting the health, wellness and inclusion of people with disabilities into all areas of life. To commemorate our 25th anniversary, we’re looking back on our two-and-a-half decades of work.

NCHPAD’s 25 years of work with and for people with disabilities set the bar for our society to become more accessible and inclusive.

“Inclusion in health promotion and wellness activities is one of the most essential human rights in our society, no different from what curb cuts, ramps and accessible bathrooms did many years ago to allow people with disabilities to leave their homes,” said Dr. Jim Rimmer, NCHPAD Director. “NCHPAD’s 25 years of work with and for people with disabilities set the bar for our society to become more accessible and inclusive.”

From 1999 to 2012, we were known as the National Center on Physical Activity and Disability (NCPAD), based at the University of Illinois at Chicago. Our journey began with a clear mission: enhancing access to physical activity for individuals with disabilities.

During the first 13 years of NCHPAD, we focused on what could be considered the most important pathway to optimizing health and function: exercise. As we became a leader in promoting physical activity in people with disabilities, we decided that we needed to broaden our emphasis on health and well-being, and in 2012 we added an “H” to our name, for health.

“Adding health to our name gave us more tools in our toolbox to assist people with disabilities in improving their personal health and well-being,” said Dr. Rimmer. “And moving here to UAB, which includes a strong core of researchers who understand every aspect of physical activity and disability, has been absolutely crucial to our growth as the national leader in promoting the health and wellness of people with disabilities. We really could not practice this type of inclusion science without strong, continual support from UAB.”

Paralympian and public speaker Bob Lujano joined NCHPAD immediately after the move to Birmingham. He is grateful for the resources and opportunities NCHPAD has provided and proud to continue our legacy of inclusion and accessibility.

“Over the past 12 years, it has been my honor to work as an Expert Inclusion Specialist (EIS) at the NCHPAD – a job that is a continuous joyful endeavor,” said Lujano. “A big thanks to NCHPAD and those who have paved the way for me to have a platform of disability service in which I am allowed to forge ahead with my own disability lived experience. Here’s to many more years of NCHPAD continuing to better the lives of people with disabilities!”

During our first few years in Birmingham, we pioneered several initiatives promoting health and wellness among the disability community. From building a ‘paperless’ Information Center to transitioning towards dynamic online programs, we continuously evolved to better serve our community’s needs.

Our goals during this time were ambitious yet important: We wanted to improve access to programs, venues and services while increasing participation in beneficial physical activity and nutrition. We also worked to promote adherence to healthy behaviors and advocated for policy change and education by bridging research to practice through several unique, innovative approaches.

We are immensely proud of two significant milestones during that time: the launch of “NCHPAD 14 Weeks to a Healthier You,” a revolutionary online program offering personalized resources for physical activity and nutrition to individuals of all abilities and health aspirations, and our collaboration with the American College of Sports Medicine to introduce the Certified Inclusive Fitness Trainer training program.

“The past 25 years have allowed NCHPAD to make a positive impact on inclusion and disability in the education space,” said Penny Edwards, NCHPAD Program Manager. “We have impacted administrators, future leaders, university professors, classroom teachers, health educators, physical educators and the list goes on in the education space, reaching well over one million students! We can’t wait to see what the next 25 years bring.”

We have impacted administrators, future leaders, university professors, classroom teachers, health educators, physical educators and the list goes on in the education space, reaching well over one million students!

In 2013, we launched our YouTube channel. Our YouTube channel is our largest resource hub, with over 30,000 subscribers – reaching millions each year. It’s been an incredible journey of sharing valuable content and stories that equip and empower people with lived experience and stakeholders who work with people with disabilities.

“Throughout the years of NCHPAD, we’ve interviewed hundreds of people with disabilities. It’s a huge privilege to be trusted with that access, learn about their needs, platform their stories and foster change,” said Matt Henton, NCHPAD Video Production Manager. “We get to work directly with these individuals to create resources that can help millions of people. We’re uniquely poised and honored to slowly fill the disability health and wellness content vacuum, one video at a time.”

In the beginning days, our focus was on creating concise exercise videos that catered to individuals with physical disabilities, to promote health. As time passed, we broadened our content to include information on adapted sports, community inclusion guides, cooking demonstrations, disability education and material tailored for teenagers and children. This expansion reflected (and continues to reflect) our commitment to serving people of all ages and backgrounds, promoting health and advancing inclusion.

“I was born with cerebral palsy and have active epilepsy, so NCHPAD, for me, has been a place to learn about Universal Design, the ADA, internalized ableism, medical ableism, aging and disability, mental health and so much more,” said Ingrid Pfau, Lead Digital Media Producer. “We are here to share stories, educate and help people as much as possible with our resources.”

As time passed, we broadened our content to include information on adapted sports, community inclusion guides, cooking demonstrations, disability education and material tailored for teenagers and children.

Some of our video highlights include our “How-To” series featuring Paralympian Mary Allison Cook, offering practical tips and tricks for navigating life as a wheelchair user, and The Awesome Mary Show with Mary White, focused on spreading positivity and advocating for equal treatment for people with disabilities.

During COVID-19 lockdowns, our nationally recognized home workout video playlist, which provided expert advice for older adults, was featured in The New York Times. In addition to that playlist, we have collaborated with Coach Dave Geslak at Exercise Connection to promote exercise for children with autism and provide valuable resources for parents, caregivers, educators and therapists – and this video series is closing in on an incredible one million views.

“The Autism Exercise video series started in 2015 because both Exercise Connection and NCHPAD wanted to provide evidence-based strategies so practitioners and caregivers could help their autistic clients or children in a variety of physical activity settings. At that time, there was not a lot of information available,” said Dave Geslak, Exercise Connection President and Founder. “Over the years, we have heard from people all over the world, and they say it is so valuable because we are not only sharing evidence-based strategies with field-based exercises but that the videos also involve individuals with autism.”

Lately, our video team has focused on content for our growing roster of health promotion programs, including videos on mindfulness, meditation and healthy, delicious recipes.

In late 2022, we launched NCHPAD Connect, revolutionizing how we connect individuals with disabilities to health promotion programs and personalized resources! NCHPAD Connect is our online portal housing a growing community of health promotion programs and resources for people with disability.

“We have people who have had their disability from birth or people who have gotten their disabilities from accidents or different situations in life,” said Marie Granucci, a participant in several NCHPAD Connect programs. “It’s nice to connect with other people and see things from broad perspectives, like how different people look at different parts of disabilities. No one is ‘woe is me’ or ‘what am I doing here?’”

NCHPAD Connect tackles health disparities head-on by providing comprehensive programs and resources specifically designed to support the health and wellness of people with disabilities and help prevent secondary conditions.

NCHPAD Connect tackles health disparities head-on by providing comprehensive programs and resources specifically designed to support the health and wellness of people with disabilities and help prevent secondary conditions.

“NCHPAD Connect provides information and options for ALL levels of ability and tailors the information to the recipients,” said Teresa White, program participant and assistant coach of a NCHPAD health promotion program. “This is something that I believe makes NCHPAD a unique and valuable resource for any individual with a physical disability.”

Each program focuses on holistic health and wellness, from diet and nutrition to evidence-based mindfulness and meditation, exercise, and more! Each year, there are new programs available through NCHPAD Connect, specially tailored to individual participant needs, goals and feedback.

“We see NCHPAD as a ‘disruptor’ in health and wellness,” said Dr. Rimmer. “We provide connection to every single area of health, from physical and mental health to emotional or spiritual health, which has been often neglected.”

“This connection includes building strong relationships, giving back to others and a versatile, evidence-based spiritual practice that connects the individual to a state of mind that induces peace, joy and love.”

Central to our success has been our collaboration with national healthcare partners, facilitating patient involvement and educating healthcare providers on the importance and impact of inclusive wellness initiatives. Since we started, we’ve made incredible strides in fostering partnerships and expanding our reach to thousands of individuals with disabilities nationwide.

“Our healthcare partners are vital to our success in reaching thousands of additional people across the country. We empower each provider with expert training and disability education that helps reduce medical ableism while increasing empathy and access to care,” said Tracy F. Tracy, NCHPAD Healthcare Inclusion Specialist. “This gives often overlooked or marginalized populations access to programs and resources that make a huge difference in overall health and wellness.”

Our healthcare partners are vital to our success in reaching thousands of additional people across the country. We empower each provider with expert training and disability education that helps reduce medical ableism while increasing empathy and access to care.

Our collaborative approach is deeply rooted in the belief that strategic partnerships are vital for the development and sustainability of community health inclusion.

“Spaulding Adaptive Sports Centers values partnering with NCHPAD; it enriches our programs by connecting us to like-minded organizations and rehabilitation hospitals on a national level, as well as strongly aligns with our four Pillars of Excellence: Education, Advocacy, Outreach and Research,” said Hayley Brown, Certified Therapeutic Recreation Specialist (CTRS) with Spaulding and MENTOR health coach. “More specifically, collaboration with the MENTOR Program supports ongoing resource development that is available to all our staff and clients.”

With over 60 national partners on board, including respected names like Ochsner Health, Craig Hospital, Spaulding Adaptive Sports Center, Health Choice Network, Methodist Rehabilitation, Alabama Department of Public Health, Motus Nova, OhioHealth and Cerebral Palsy Research Network, among others, we’re proud of the diverse network we’ve built and the impact we’re making together.

As we reflect on our journey these past 25 years, we’re grateful for the support of our partners and the opportunity to continue advancing inclusion and revolutionizing access to health and wellness. Here’s to many more years of collaboration and progress!

“I would like to end with a tribute to all the NCHPAD staff who joined us from 1999 to the present,” said Dr. Rimmer. “It’s been a joyful 25 years meeting all of these wonderful and dedicated staff and watching them grow into careers that are addressing a tremendous need in our society – inclusion and acceptance.”

Looking ahead, NCHPAD is expanding on our important work of the last 25 years to reach more of the millions of Americans with disabilities. Thanks to our Data Coordinating Center (DCC) and Evaluation and Performance Measurement Team, we are refining and personalizing programs and resources with even more precision.

Comprehensively capturing health behavior changes among our participants across the entire United States deepens our understanding of the multifaceted needs within the disability community. And this systematic data collection effort empowers us to rigorously evaluate the impact of our health promotion programs on participants’ health and quality of life outcomes and continue building evidence-based resources and practices for the disability community. We couldn’t be more excited about the future!

Whether you need a health promotion program, inclusive resource, partnership, educational resource or simply a community to interact with, NCHPAD has something for you. Connect with our team at nchpad@uab.edu or give us a call at 866-866-8896.

The cerebral palsy research network logo overlaying a light green and white background

In our latest partner spotlight we caught up with Paul Gross, President, Chief Executive Officer and Co-Founder of the Cerebral Palsy Research Network (CPRN). Get to know CPRN and their mission to optimize the lifelong health and wellness of people with cerebral palsy and their families through high quality research, education and community programming.

What is CPRN?

The CP Research Network is the largest and most comprehensive collaboration of hospitals and community members working together to improve health outcomes for people with CP. We host the largest community and clinical registries in the US to gather robust and comprehensive data for research. We focus our research and consumer educational content on the health and wellness outcomes that people with cerebral palsy value most. We include the entire community in the research process, the development of education materials and the implementation of current clinical care pathways

How long has CPRN worked with NCHPAD?

Since January 2021.

What do you all do with NCHPAD?

We refer people from the cerebral palsy community to NCHPAD Connect for the MENTOR program.

What are some services you provide that people may not know about?

We provide education about cerebral palsy and engagement in research by the community with physician researchers.

How are you going above-and-beyond for participants?

We provide a place for them to connect with others who have CP in a private curated forum that also has clinicians available to answer questions.
We also give them multiple opportunities to participate in research as co-producers with clinical researchers or to share their lived experiences to help make a difference in the lives of people with CP.

What goals does CPRN hope to achieve for NCHPAD/MENTOR participants?

That MENTOR graduates will become lifelong learners of these well-being practices but will also engage with other community members to share the benefits of their experience with the program.

How is CPRN staying on the cutting edge in this field?

By partnering with the researchers at the University of Michigan, University of Colorado, Nationwide Children’s Hospital and Columbia, we are working with leaders in the field of adults with CP and the role of physical activity in their overall health.

What can participants expect to take away from in-person or virtual activities at CPRN?

A sense of community and that their efforts are making a difference in the lives of people with CP.

How has your partnership with NCHPAD benefited CPRN?

It creates awareness about CPRN in the field of disability as a beacon for those with CP.

How can people find CPRN and learn more about your services?

Visit us at Cprn.org.

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