Self-Management Tools

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 Nutrition and Activity Quiz and find out how to incorporate nutrition and physical activity into your daily life.
• Calorie Counter
  Ever wondered how many calories you need to eat to lose or maintain your weight? The American Cancer Society Calorie Counter 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.
• 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. Try the BMI Calculator today!
• Do your BMI and Wasit Size Increase Your Health Risks?
  Try out the WeightRisk Calculator to estimate your risk for getting weight-related diseases.

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?
  The Smoking Lifespan Risk Estimator Tool estimates the damaging effects of smoking may take away from your life.
• Are you ready to Quit Smoking?
  How ready are you to quit smoking? Read this Healthwsie Smoking Quitting Guide.

Being active is one of the best things you can do to get fit and stay healthy.

• Activity Planner
  Use this Activity Planner 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.
• How many calories did you burn?
  Did you take part in physical activity? Learn how many calories you burned using the Calorie Calculator Tool.
• Help your kids get more physical activity.
  Use the 60-Minute Activity Planner Tool to find way to fit more physical activity into you and your kid’s day! 

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.
• Shop Simple with MyPlate
  Find savings in your area and discover new ways to prepare budget-friendly foods with the MyPlate App.
• What is on your plate?.
  Take the MyPlate Quiz to learn if you are getting the most out of your meals!
• Healthy Eating
  Tracking My Servings From Each Food Group using the Healthwise Food Group Tracker.
  Keeping a food record can help you know what you’re eating from each food group.

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.
  • Cigna Interactive Stress Level Tool
  • Healthwise Stress Level Tool
• Guided Meditations for mindfulness
  • UCLA Health Free Guided Meditation

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 Alcohol Abuse Calculator Tool can help you find out if your drinking is dangerous or unhealthy.
• Blood Alcohol Content (BAC) Calculator
  Use this Bood Alcohol Content Tool to approximate BAC level.
• Handling urges to drink.
  Need support in your decision to cut back or quit drinking? This tool Alcohol Craving Tool can help you manage your urge to drink alcohol.

• Are You Depressed?
  This Depression Test Tool can help you assess your symptoms and find out if you might have depression.
• Depression Test
  Take a mental health online test to determine whether you are experiencing symptoms of a mental health condition.
• Check my mood.
  Easily track your mood and symptoms to understand them over time with this mood tracker tool.