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How to reframe negative thoughts

emily.griffin
Submitted by emily.griffin on

Negative thoughts happen to everyone. You might think, “I am not good enough,” or “This always goes wrong.” These thoughts can appear suddenly and impact your mood. The good news is that you can learn to change how you look at them. Reframing can help your brain think in a helpful way.  

The first step is to notice the thought. When a negative thought pops into your head, pause and acknowledge it. Saying “this is a negative thought” can help you slow down and stop it from taking over. The Centers for Disease Control and Prevention (CDC) explains that recognizing and challenging unhelpful thoughts can support emotional well-being.  

Next, ask yourself a few simple questions. Is this thought entirely true? Would I say this to a friend? Is there another way to see the situation? Asking questions helps you realize that thoughts are not facts. They are just ideas your brain creates. Harvard University explains that reframing thoughts can help reduce stress and improve how you respond to challenges.  

Once you question the thought, try to replace it with something more balanced and rational. Instead of “I always mess up,” try “I made a mistake, but I can learn from it.” This is not about pretending everything is perfect. It is about being fair to yourself. Cognitive reframing is a standard therapeutic tool used to help individuals feel more in control of their thoughts.  

Reframing negative thoughts takes practice. Some days will be easier than others. Be patient with yourself and keep trying. Over time, your thoughts can become more supportive, helping you feel calmer and more confident.  

 

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Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

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Reframing negative thoughts can help your brain think in a helpful way.

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Yoga for people who can’t touch their toes

emily.griffin
Submitted by emily.griffin on

Yoga has a reputation for flexibility that sometimes intimidates newcomers. If the idea of folding yourself into a pretzel makes you nervous, relax. Yoga is about balance, breath and progress, not perfection. In fact, you can reap health benefits even if your fingertips never meet your toes. Test your knowledge with this lighthearted quiz.

 

 

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Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

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Yoga is about balance, breath and progress, not perfection. Test your knowledge with this lighthearted quiz.

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Don’t ignore the snore

emily.griffin
Submitted by emily.griffin on

You brush your teeth, crawl into bed, get your eight hours and still wake up feeling like a zombie.  

Sound familiar? You might be dealing with sleep apnea, a common sleep disorder that often goes undiagnosed. This causes breathing to repeatedly stop and start while you snooze. 

According to the National Heart, Lung, and Blood Institute (NHLBI), around 50 to 70 million Americans are affected by sleep disorders such as sleep apnea, restless legs syndrome, insomnia and narcolepsy.

There are two main types of sleep apnea:

  • Obstructive sleep apnea is most common. It occurs when the upper airway is repeatedly blocked during sleep, reducing or stopping airflow. Enlarged tonsils, obesity or hormonal changes can narrow the airway and increase the risk of obstructive sleep apnea. 
  • Central sleep apnea occurs when the brain fails to send signals to control breathing. Certain health conditions that impact how the brain controls airways and chest muscles can lead to central sleep apnea.

Symptoms and causes 

It’s probably not surprising to hear that most sleep apnea symptoms happen while you're asleep, which means they’re not always easy to catch. 

You may not realize any of this is happening until someone else complains. Loud, frequent snoring and gasping trying to get air are common signs.

NHLBI and Mayo Clinic outline the symptoms that you might notice, including:

  • Daytime sleepiness 
  • Having a hard time concentrating 
  • Feeling irritable 
  • Waking up often to use the bathroom 
  • Difficulty staying asleep 
  • Dry mouth 
  • Headaches 
  • Fatigue

Men are more likely to experience severe sleep apnea. Genetics can also play a role. If mom or dad snored like a bear, you might be next in line.

Certain habits and conditions can also raise your risk, according to Mayo Clinic, including drinking alcohol, smoking, using sedatives and some conditions such as high blood pressure and type 2 diabetes. 

If your bedroom sounds like a construction zone, sleep apnea might be the culprit. The good news is that it's treatable. So, if you suspect you’re spending nights gasping for air or rattling the windows, talk to a doctor. Your body and your neighbors will thank you. 

 

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Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

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Around 50 to 70 million Americans are affected by sleep disorders such as sleep apnea, restless legs syndrome, insomnia and narcolepsy.

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Five fun ways to keep your heart happy

emily.griffin
Submitted by emily.griffin on

Let’s be honest. We all want a healthy heart, mainly to avoid that look your spouse gives you when they see your cholesterol numbers and ask, “Did you eat butter by the spoonful again?” What if keeping your ticker in tip-top shape could be fun? Here are five entertaining ways to keep your heart happy.

1. Get moving and dance like nobody’s watching

Forget the treadmill. Blast your favorite dance track and bust out your moves, even if your rhythm resembles a cat on a robot vacuum. The American Heart Association recommends at least 150 minutes of moderate physical activity a week, and yes, flailing counts. It’s good for your heart and your reputation as the family dance champion.

2. Eat smarter, and make it delicious

Swap chips for crunchy carrots or grab an apple that didn’t end up in a pie (shocking, we know). Fruits, veggies and whole grains are great for your heart. The American Heart Association offers these tips for replacing your go-to snacks and foods with delicious, healthy foods.

3. Laugh a lot

Laughter is like cardio for your soul. The Mayo Clinic notes that laughter relieves stress, improves blood vessel function and increases healthy blood flow, which can help protect your heart. So, watch a funny movie, swap jokes with friends or laugh at your own dance moves (see tip No. 1 in this blog).

4. Snooze the right way

Getting enough sleep is vital for heart health, not just for avoiding crankiness and caffeine dependency. The Centers for Disease Control and Prevention (CDC) sleep experts recommend 7-9 hours nightly for adults.

5. Less stress, more Zen

Stress is the sneaky villain behind many heart troubles. Try deep breathing, yoga or connecting with loved ones. Or you could always pretend you’re a relaxed cat sunbathing. The American Heart Association recommends managing stress to lower your risk of heart disease and offers helpful tips for staying calm and protecting your health.

So, in conclusion, dance, eat some vegetables, laugh until you snort, sleep like a champion and chill like a cat. Your heart will thank you, and your spouse won’t do “that face” after your next appointment.

 

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Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

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What if keeping your ticker in tip-top shape could be fun? Here are five entertaining ways to keep your heart happy.

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Genesis HealthCare System recognized as a platinum award recipient for organ, eye and tissue donation

emily.griffin
Submitted by emily.griffin on

Southeastern Ohio organ donors enabled Genesis HealthCare System to receive a platinum award for organ donation and education as part of the LifeLine of Ohio 2025 DoNation Campaign.

“In 2025, our community made an extraordinary impact through generosity and compassion,” said Matthew Perry, Genesis HealthCare System President & CEO. “At Genesis, we had 37 organ donations from our community, which helped save 28 lives. That same spirit led to 26 tissue donations and 56 eye donations. Each organ donor has the power to save up to eight lives and help heal more than 75 others through tissue donation.”

In 2025, Genesis promoted the benefits of organ donation through public donor registration displays, speakers at local service clubs and nursing schools, and through social media. The DoNation Campaign is a national initiative that unites the U.S. Department of Health and Human Services and the organ donation community with workplaces nationwide to spread the importance of donation.

For more information about the impact of organ donation, visit lifelineofohio.org.

Genesis HealthCare System recognized as a platinum award recipient for organ, eye and tissue donation

Southeastern Ohio organ donors enabled Genesis HealthCare System to receive a platinum award for organ donation and education as part of the LifeLine of Ohio 2025 DoNation Campaign.

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Managing stress: Small changes that make a big difference

emily.griffin
Submitted by emily.griffin on

Ugh, stress. It is a natural reaction to challenges, but chronic stress, according to Florida State University, can harm your physical and mental health. How can you manage stress? Try this:

1. Spot the signs early

Monitor mental cues such as worrying, irritability and trouble focusing. Then monitor physical cues such as headaches, muscle tension and stomach issues. Awareness lets you catch stress and throw it in the garbage, yes, garbage, before it escalates.

2. Plan effectively

Use time‑management tools like prioritizing tasks, breaking goals into baby steps and setting realistic schedules to help you feel good about yourself and what you are doing. Planning provides a sense of control and reduces the chances of becoming overwhelmed.

3. Breathe and relax

Deep breathing, meditation, progressive muscle relaxation and guided imagery are simple and powerful tools to help calm your mind and body, states Health.gov. Stress results in muscle tension, which leads to headaches. Who wants that? So, take the time to breathe and take a hot shower to clear your head. Then, put on your favorite show, eat some good food and invite a friend over.

4. Stay active

Get at least 150 minutes of aerobic exercise per week. This can be done through walking, biking or yoga to boost endorphins, improve mood and lower tension. Health.gov states that strength exercise such as push-ups and lifting weights two days a week helps reduce stress. You can even start flexing in the mirror to see your progress.

5. Prioritize sleep & nutrition

Adults need 7–9 hours of sleep each night, while eating right to reduce stress. Health.gov states you should eat balanced meals while consuming fruits, grains and lean proteins while watching caffeine intake, alcohol, tobacco and drugs, which can worsen stress.

6. Build support and perspective

Everyone experiences stress, and it is a normal part of life. Talk with close friends, family or professionals if you need more help on how to manage stress. You got this.

 

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Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

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Stress is a normal part of life, but when it lingers, it can take a real toll on your mental and physical health. Learn six simple, science-backed ways to recognize stress early and manage it before it takes over.

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Are you stretching the truth about exercise bands?

emily.griffin
Submitted by emily.griffin on

(Spoiler: They’re awesome. But let’s see how much you really know.)  

 

 

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Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

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Explore common questions and myths surrounding resistance exercise bands. These simple tools are genuinely valuable additions to a fitness routine.

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The digital jackpot

emily.griffin
Submitted by emily.griffin on

Gambling sounds harmless at first. A few scratch-off tickets here, a little blackjack there, maybe a spin on a slot machine for “luck.” Your luck can turn quickly. Think of it like befriending a wild animal, like a raccoon. At first, it seems cute and then suddenly it is eating your pantry and refusing to leave. 

The National Council on Problem Gambling explains that gambling can become a disorder when it shifts from entertainment into an uncontrollable urge. Instead of playing for fun, people may chase losses, hide their behavior or gamble despite serious consequences.  

These days, gambling is not limited to a casino on the edge of town. With the rise of online platforms and sports betting apps, the slot machine is now in your pocket. Harvard Health warns that easy access to online gambling increases the risk of compulsive use, since bets can be placed 24/7 without leaving the couch. Watching sports has gone from cheering for your team to calculating point spreads like you’re auditioning for a mathlete squad. 

Research also shows that gambling can affect the brain’s reward system in ways similar to substance use. The National Library of Medicine notes that the dopamine rush from gambling can reinforce risky behaviors, making it difficult to stop. That means your brain is essentially cheering every time you click “place bet,” even when your bank account is groaning. 

A gambling disorder can lead to anxiety, depression and strained relationships. Financial problems often follow, and let’s be honest, pawning your toaster is not the kind of jackpot anyone wants. 

The good news is help is available. Treatment can include therapy, support groups and in some cases medication. Just like with other addictions, recovery is possible.  

Keep in mind, before you download another sports betting app, that the only guaranteed win is keeping your paycheck intact and your toaster where it belongs. 

 

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Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

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The National Council on Problem Gambling explains that gambling can become a disorder when it shifts from entertainment into an uncontrollable urge.

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Brighten your plate. Boost your health.

emily.griffin
Submitted by emily.griffin on

Sure, colorful meals look great on cooking shows. But did you know adding a mix of bright natural foods to your plate is one of the simplest ways to give your body a healthy boost? Each color brings its own set of vitamins, minerals and antioxidants that help keep your heart happy, your brain sharp and your immune system running strong. 

The U.S. Department of Agriculture’s MyPlate.gov offers a visual guide of the five food groups and how to plan a healthy meal. It shows how to balance your plate with fruits and vegetables, grains, protein and dairy. 

Harvard Health recommends adding a variety of plant-based colors to your meals and snacks. Those bright fruits and vegetables have phytonutrients, which give plants their vibrant colors and individual tastes and smells.  

Harvard Health and Mayo News Network describe how each color brings its own set of health perks. 

  • Red fruits and vegetables, including strawberries, tomatoes, apples, watermelon and red peppers, can help prevent prostate and breast cancer and improve heart and lung health. 

  • White and brown foods, such as onions, cauliflower, mushrooms and garlic, can help the body fight tumor growth. They can also help increase bone strength and lower blood pressure. 

  • Orange and yellow produce, including carrots, oranges, sweet potatoes, bananas and corn, may help your heart health, maintain healthy skin and help your vision. 

  • Green foods like broccoli, spinach, avocados, green herbs, kiwis and kale can help lower the risk of cancer.  

  • Blue and purple fruits and vegetables, including blueberries, plums, blackberries, raisins, figs and elderberries, have ingredients to improve memory and help prevent heart disease and stroke. 

Eating well doesn’t have to be a chore. The next time you make a meal or snack, toss in a little color. It can be easier and tastier than you might think. Each color comes packed with natural benefits to keep your body feeling its best. 

Need a place to start? MyPlate.gov is a great resource for personalized meal ideas based on your age, height, sex and weight. Start simple and paint your plate like a rainbow, one bite at a time. 

 

Ready to get healthy?

Sign up for our digital newsletters to receive health tips, recipes, success stories for inspiration and information about new doctors to help you on your journey to better health.

 

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

Plate of healthy bright food

Did you know adding a mix of bright natural foods to your plate is one of the simplest ways to give your body a healthy boost?

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