WAY TO WELLNESS #60

Letter writing is a dying art in this world of email, text messages and all other manner of instant communication. Most modern-day mailboxes are full of typed documents, slick advertisements and bills – delivering nothing more than stress to the recipient.

Today, pick someone to write a letter to. Think about what you’d like to say. Envision the smile that the person will have when they go to their mailbox and see a handwritten letter from you amongst all the junk mail and clear-windowed envelopes asking for money. They may call you to say thank you initiating a connection that hasn’t been made in a long time. They may write you back and provide you with a mailbox smile in return. Buy a book of stamps and keep them handy for future mailbox smiles you may want to send to others. Try to send out at least one letter or card to someone different every month. 

Snail mail is a personal connection tool that is much too underused in today’s culture. It requires a little extra time and effort, but the benefit for both the sender and the recipient is worth it.

WAY TO WELLNESS #59

An organization is most likely to focus on communication when there’s tension or conflict in the workplace because regardless of the issue, communication is usually an underlying factor.

Conflict typically results from: 

• Misunderstanding/feeling misunderstood. 
• Not understanding how others communicate. 
• Someone feeling their emotional needs are not being met or are being disregarded. 

If an employee feels misunderstood, disrespected, taken advantage of, or disregarded, then it may lead to tension or conflict. A better-communicating team lays the groundwork for expressing and understanding needs, which also increases employee engagement and performance.

Communicating is more than just talking, though. It’s about connecting with people. One of the most powerful benefits of better communication in the workplace is more engaged employees. Employees are more engaged in their work and can better align with company objectives and goals when a culture of good communication is established in a team or workplace. 

WAY TO WELLNESS #58

According to information from the Produce for Better Health Foundation (PBH), phytochemicals may act as antioxidants, protect and regenerate essential nutrients, and/or work to deactivate cancer-causing substances. And while research has not yet determined exactly how these substances work together or which combination offers specific benefits, including a rainbow of colored foods in a diet plan ensures a variety of those nutrients and phytochemicals.

Kathy Hoy, EdD, RD, nutrition research manager for the PBH, says eating a variety of foods helps ensure the intake of an assortment of nutrients and other healthful substances in food, such as phytochemicals, noting that color can be a helpful guide for consumers. “Nutrients and phytochemicals appear to work synergistically, so maintaining a varied, colorful diet with healthful whole foods is a pragmatic approach to optimal nutrition.”

And since the average American is eating less than five servings per day of their peas, carrots, and cantaloupe, when it should be upward of seven to 13 servings for most adults, many consumers could be unknowingly missing out on a gold mine of disease prevention. It turns out that counting colors instead of calories may be an easier fix for not only weight control but overall wellness.

WAY TO WELLNESS #57

The word “meditation” actually refers to a family of different activities that engage the mind and body. What these activities have in common is focused concentration. During any meditation practice, you try to reach a state of awareness of your own thoughts and feelings, and a connectedness with yourself and the environment. With time, a meditation practice can help you find peace and enhanced well-being.

People from all walks of life can participate in the practice of regularly meditating. In addition to the benefits of meditation listed below, it can also you help develop a more positive outlook on life. No matter what type of meditation you choose to explore, all forms encourage focused attention, relaxed breathing, and an open, welcoming attitude — all helpful practices that you can take back into “real life” when you’re finished.

To get started, all you need is a few minutes each day. Later you may want to work up to 10, 20 or 30 minutes. You can find many meditation options in books or CD, online or in a class. They even have apps for it now! You can also try some of the suggestions below. If one doesn’t work, stay calm and try another.

1. Deep Breathing. Sit or lie down comfortably. Rest your hands on your stomach. Slowly count to four while inhaling through your nose. Feel your stomach rise. Hold your breath for a second. Slowly count to four while you exhale, preferably through pursed lips to control the breath. Your stomach will fall slowly. Repeat a few times.
2. Mindfulness Meditation. Focus on your breath. Notice anything that passes through your awareness without judgment. If your mind starts to tackle your to-do list, just return to focusing on your breath.
3. Visualization. Close your eyes, relax and imagine a peaceful place, like a forest. Engage all your senses: Hear the crunching leaves, smell the damp soil, feel the breeze.
   Repeating a mantra. Sit quietly and pick any meaningful or soothing word, phrase or sound. You can repeat the mantra aloud or silently. Experts say the repetition creates a physical relaxation response.

WAY TO WELLNESS #56

Our community agencies do an amazing of job of removing garbage and litter left behind by litterbugs but we can (and should) chip in whenever possible to contribute to improved environmental health and wellness for everyone within our communities.

Going forward, when you are out and about and come across trash, don’t just step over it. Pick it up and dispose of it properly…just don’t forget to hit the hand sanitizer immediately afterward!

WAY TO WELLNESS #55

Loneliness is a growing health epidemic, especially since we are currently in the midst of a pandemic with quarantine and physical distancing orders (depending on where you live). We live in the most technologically connected age in the history of civilization, yet rates of loneliness have more than doubled since the 1980s and even more so now that COVID-19 has spread throughout the world.

It’s already pretty easy it is to become homebound without a global pandemic forcing us to stay inside, but for many – depending on your location – it is inevitable. The long, difficult winters in Aroostook County add to the struggle of getting out and certainly impacts our motivation to be out and about, but it is so important! Getting out of the house ensures some human connection – even if it is just with a cashier at the grocery store or waving and chatting with your next door neighbor from your driveway. We are made to be in relationship with people and even the most introverted among us must maintain SOME level of interaction with others. Find a safe way to get out of your house at least a few times a week.

WAY TO WELLNESS #54

We want to do it all…and we have no time to stop or for distractions. So we push through everything to accomplish our goal. No time for lunch, a sip of water, or even a bathroom break. We are in the zone on our project or task and we will not stop until we reach completion. As the task wears on, we begin to slow down, tire or lose our creative juices, but still, we press on. We will not be stopped. We MUST keep going. Sound familiar?

It doesn’t do us any good to push through exhaustion. It leads to lower productivity and the quality of whatever you might be doing tends to suffer. Instead, take a break when you feel yourself slowing down. Give yourself a change of scenery even for just a few minutes and see how even a 5-10 minute break can help refresh you, give you a new perspective and reenergize you in your task. In turn, you may end up completing the project in less time than if you had pushed through at a slower pace while more easily distracted.

It is okay to take a break. Give yourself permission to do so every single day.

WAY TO WELLNESS #53

Kindness is linked inextricably to happiness and contentment—at both the psychological and spiritual level. Kindness rocks are a simple, low cost way to spread a little joy and kindness in the world. 

Here’s how to do it:

• Think of something positive to say.
• Find a rock.
• Clean and dry the rock.
• Put your message on the rock using acrylic paints, paint pens, Modge-Podged cloth or paper, or any other means that you know of. You can find a variety of methods by doing an online search.
• Use a clear sealant for extra protection if desired.
• Secretly place the rock somewhere that it will bring a smile to someone in the world!

Simple and fun! You might even be able to find a local Kindness Rock Facebook group to follow the journey of your rock or to get some fun new ideas!

WAY TO WELLNESS #52

The chart below highlights some of the important differences between true physical hunger and hunger that is the result of an emotional response. Once you learn the differences, you may be able to begin identifying times or situations where you are turning to food emotionally.

Emotional eating tends to be automatic and virtually mindless. Before you even realize what you’re doing, you’ve reached for a tub of ice cream and polished off half of it. Emotional hunger is also very specific. It won’t be satisfied with just ANY food!

Can you put off eating for five minutes? While you’re waiting, check in with yourself. How are you feeling? What’s going on emotionally? If all you had to eat were a healthy food option (not the specific thing you are emotionally craving), would you still choose to eat?

If you can take a moment to pause and reflect when you’re hit with a craving, you give yourself the opportunity to make a different decision. Even if you end up eating, you’ll have a better understanding of why you did it. This can help you set yourself up for a different response next time

Today, identify an emotional eating food that you could “offer” yourself when you are craving something specific. 

“If all I had to eat was ________________, would I still eat right now?” Fill in the blank with something healthy that you like but don’t necessarily crave or overeat… preferably a vegetable. Next time you notice cravings for very specific foods, pause and ask yourself the question to determine whether you are truly hungry in a physical sense or simply being emotional in that moment.

#EmotionalWellness #WaysToWellness

WAY TO WELLNESS #51

Feeling stuck at work? Look for an opportunity to enhance and grow your skills to keep yourself engaged and challenged. This will help prevent and even combat burn-out and boredom at work. Find an online class or webinar in line with your current or future career goals and commit to learning something new today. One of our favorites is https://www.coursera.org which offers free and paid courses for career and educational development on a variety of topics and subjects!

Need some extra ideas on how to get out of a rut at work? Try one of these ten suggestions:

1. Ask yourself what exactly bores you about your current situation and what kinds of new responsibilities would seem appealing.
2. Meet with your manager and ask for new challenges or job responsibilities.
3. Increase your networking, inside and outside of your company. Take the time to get to know new people and ask them about their jobs and what they find interesting or exciting.
4. Ask to be included in a corporate volunteer projects and work to get to know the other people involved.
5. Check into job shadowing. You may be able to shadow someone from an entirely different part of the company and learn something utterly unrelated to your current job.
6. Work on increasing your visibility within the company and in building your personal brand.
7. Work with a coach to uncover new ways to build meaning into your work, no matter where you are employed.
8. Look for learning opportunities that will help expand your skills for your current position and make you more valuable to your company.
9. Challenge yourself by setting mini-goals to accomplish on a daily, weekly and/or monthly basis.
10. Look for ways to incentivize yourself throughout your work day – listen to upbeat music, take a break after you achieve a mini-goal, compete with co-workers, etc. You could even incorporate prizes!