Self-Management Tools
Do you need support to improve your health and wellbeing?
CenCal Health offers self-management tools to help you navigate health challenges and thrive.
The following will guide you on how to assess and improve your health from the comfort of your own home.
Please click on each link to explore the self-management tool for that topic.
Note: These self-management tools are not intended to replace medical treatment or advice. If you believe you have an emergency medical condition, call 911 or go to the nearest hospital.
Looking for information on a topic not listed? Please visit the Online Health Library to explore more topics.
Healthy Weight (BMI) Maintenance
A healthy weight is the weight at which you feel good about yourself and have energy for work and play. It’s also one that lowers your risk for health problems. Use the following tools to explore how you can maintain a healthy weight.
- Nutrition and Activity quiz
Are you eating and exercising smart? Take the American Cancer Society quiz and find out how to incorporate nutrition and physical activity into your daily life.
https://www.cancer.org/cancer/risk-prevention/diet-physical-activity/nutrition-activity-quiz.html - Calorie Counter
Ever wondered how many calories you need to eat to lose or maintain your weight? This tool can help! Use this calculator to get an estimate of how many calories you need to lose or maintain weight.
This tool is designed for healthy adults over age 19.
https://www.cancer.org/cancer/risk-prevention/diet-physical-activity/eat-healthy/calorie-counter-calculator.html - Check your BMI
Body mass index (BMI) is a measure of body fat based on height and weight that applies to adult men and women.
https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm - Do your BMI and Wasit Size Increase Your Health Risks?
This tool estimates your risk for getting weight-related diseases. https://www.healthwise.net/cencalhealth/Content/StdDocument.aspx?DOCHWID=tx4379
Smoking and tobacco use cessation
Quitting smoking is not easy. But if you smoke, quitting is the best thing you can do for your health. Smoking increases your risk for cancer, diabetes, heart failure, and other serious medical problems.
Are you ready to take the first steps to quit smoking? Try these tools to kick start your journey!
- How does Smoking Affect your lifespan?
This tool estimates the damaging effects of smoking may take away from your life.
https://www.healthwise.net/cencalhealth/Content/StdDocument.aspx?DOCHWID=zu1117#zu1125 - How Much is Smoking Costing You?
This tool calculates how much money you have spent on cigarettes in the past or how much you will spend on them in the future.
https://www.healthwise.net/cencalhealth/Content/StdDocument.aspx?DOCHWID=zu1119#zu1127 - Are you ready to Quit Smoking?
How ready are you to quit smoking? Take this quiz to find out!
https://www.healthwise.net/cencalhealth/Content/StdDocument.aspx?DOCHWID=te7959#te7961
Encouraging physical activity
Being active is one of the best things you can do to get fit and stay healthy.
- Activity Planner
Use this planner to set goals, choose activities you want to do, and get tips to help you stay motivated. When you are done, print your plan to track activity throughout the week.
https://health.gov/moveyourway/activity-planner - How many calories did you burn?
Did you take part in physical activity? Learn how many calories you burned using this tool.
https://www.healthwise.net/cencalhealth/Content/StdDocument.aspx?DOCHWID=tx4394 - Help your kids get more physical activity.
Use this tool to find way to fit more physical activity into you and your kid’s day!
https://health.gov/moveyourway/get-kids-active
Healthy eating
Healthy eating is about balance, variety, and moderation. Use the following tools to explore more ways to eat healthy.
- MyPlate Plan
The MyPlate Plan shows your food group targets – what and how much to eat within your calorie allowance.
https://www.myplate.gov/myplate-plan - Shop Simple with MyPlate
Find savings in your area and discover new ways to prepare budget-friendly foods.
https://www.myplate.gov/app/shopsimple?utm_source=shop-simple&utm_medium=redirect&utm_campaign=desktop-redirect - What is on your plate?.
Take the quiz to learn if you are getting the most out of your meals!
https://www.myplate.gov/myplate-quiz - Healthy Eating
Tracking My Servings From Each Food Group Interactive Form
Keeping a food record can help you know what you’re eating from each food group.
https://www.healthwise.net/cencalhealth/Content/StdDocument.aspx?DOCHWID=aa129142
Managing stress
Stress is our body’s response to pressure. If you need help managing your stress, use the following tools learn how to deal with stress.
- What is your stress level?
Use these tools to get a rough estimate of your current stress level based on the number of life changes you have had recently.
https://www.cigna.com/knowledge-center/hw/medical-topics/interactive-tool-zu1121
https://www.healthwise.net/cencalhealth/Content/StdDocument.aspx?DOCHWID=zu1121 - Guided Meditations for mindfulness
https://www.uclahealth.org/programs/marc/free-guided-meditations/guided-meditations#english
Avoiding at-risk drinking
Whether you’re just starting to look at your drinking or have already decided to cut back or quit, you’ll find helpful tools below
- Do you have a drinking problem?
This tool can help you find out if your drinking is dangerous or unhealthy.
https://www.healthwise.net/cencalhealth/Content/StdDocument.aspx?DOCHWID=zu1466 - Blood Alcohol Content (BAC) Calculator
Use this tool to approximate BAC level.
https://alcohol.org/bac-calculator/ - Handling urges to drink.
Need support in your decision to cut back or quit drinking? This tool can help you manage your urge to drink alcohol.
https://www.rethinkingdrinking.niaaa.nih.gov/tools/Interactive-worksheets-and-more/Stay-in-control/Coping-With-Urges-To-Drink.aspx
Identifying depressive symptoms
- Are You Depressed?
This tool can help you assess your symptoms and find out if you might have depression.
https://www.healthwise.net/cencalhealth/Content/StdDocument.aspx?DOCHWID=tx4369 - Depression Test
Take a mental health online test to determine whether you are experiencing symptoms of a mental health condition.
https://screening.mhanational.org/screening-tools/depression/?layout=side_progress&ref - Check my mood.
Easily track your mood and symptoms to understand them over time.
https://moodfx.ca/Questionnaire/Demographics