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Health and wellness have been prominent topics in the last five to ten years. Since that evolution, people have been inundated with various ideologies about the best ways to stay healthy, fit, mindful, strong, flexible, etc.  

Sifting through this immense amount of information is likely exhausting for many people. And we don’t blame them. Living a healthy lifestyle shouldn’t mean hopping from one fad to the next.  

This is where integrative health comes in. Integrative health is not meant to be one of the latest trends; it is simply a method that combines the best practices for caring for one's mental, physical, and spiritual health.  

What is Integrative Health?

Integrative health, also known as integrative medicine, is an approach to healthcare that combines conventional Western medicine with complementary and alternative therapies. Integrative health aims to treat the whole person, addressing physical symptoms and considering mental, emotional, social, and spiritual aspects of wellbeing.

In integrative health, healthcare professionals may collaborate across disciplines, combining conventional medical treatments with practices such as acupuncture, chiropractic care, herbal medicine, mindfulness meditation, yoga, and nutrition. The emphasis is on personalized and patient-centered care, considering the individual's unique circumstances and preferences.

How You Can Implement Integrative Health Practices

Implementing integrative health practices is using all available resources and nurturing one's physical, mental, and emotional/spiritual health.  

Some questions you can ask yourself as you plan your day:  

• How will I nourish my body today with food and movement?  
• How will I take a moment to check in with myself?  
• What can I do today to support my mental wellbeing?  

Practicing integrative health involves adopting a holistic approach to wellbeing and incorporating various strategies that promote physical, mental, and emotional health. Here are some general guidelines on how someone can practice integrative health:

Educate Yourself

Stay informed about the latest research on integrative health practices, be critical of information sources, and rely on evidence-based resources.

Build a Holistic Lifestyle

Holistic, by definition, is characterized by the treatment of the whole person, taking into account mental and social factors. To build a holistic lifestyle, consider these options:  

• Focus on a balanced and nutritious diet.  
• Engage in regular physical activity suitable for your fitness level.
• Prioritize sufficient and quality sleep.

• Manage stress through mindfulness, meditation, or deep breathing exercises.

Seek Professional Guidance

Integrative health often includes seeking guidance from healthcare professionals who believe in utilizing Eastern and Western medicine. However, that does not always have to be the case.  

It can be challenging to find someone within your insurance network. If that is the case, consider working with various healthcare providers.  

This could include conventional medical practitioners, like your primary care physician, nutritionists, naturopathic doctors, and other complementary therapists.

Mind-Body Practices

Incorporate mind-body practices such as yoga, tai chi, or meditation into your routine and explore practices that promote relaxation and stress reduction.

Complementary Therapies

Explore complementary therapies like acupuncture, chiropractic care, massage, or herbal medicine, but do so under the guidance of qualified practitioners. Ensure that any complementary therapies align with evidence-based practices and are safe, and always be sure to check in with your doctor before beginning any of these practices.  

Personalized Approach

Recognize that health is individual, and what works for one person may not work for another. The more in tune you become with yourself, the easier it will be to consider your unique needs, preferences, and circumstances when making health-related decisions.

Integrate Conventional and Complementary Care

Communicate openly with your healthcare providers about any complementary therapies you are considering. And again, make sure that integrative approaches are coordinated with conventional medical treatments.

Preventive Measures

Focus on preventive measures like regular health check-ups, screenings, and vaccinations. Adopt a proactive approach to maintaining health rather than just treating illnesses.

Integrative health is one of the many paths to overall health and wellness. But unlike many other ideologies, it is not one-size-fits-all. This approach encourages people to listen to their bodies and minds to decipher what feels right and is necessary for their unique needs.  

If you are currently a participant of a Wellworks For You wellness plan, consider using your wellness portal’s offerings, such as regularly updated meditations and fitness and nutrition videos. If available, consider utilizing the help of one of our qualified health coaches or looking into your EAP program to see what is offered to support you.  

If you are in the position to implement a wellness program in your workplace and are interested in learning more about how you can assist employees with bettering their physical, mental, and emotional health and wellbeing, click here to speak to a member of our sales team.  

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Physical health is only one of the eight pillars of wellbeing. However, that seems to be forgotten going into the new year each year, when we are often inundated with ideas of what our resolutions should be.  

Carefully placed advertisements can lead you to believe that you need the latest smartwatch to set a daily goal of 10k steps or a gym membership to lose those final few pounds. Various social media outlets will push solutions for “your best body ever.”  

But what is the logic of focusing on physical strength if the real burden you’re carrying is within your thoughts?  

For years, people have felt the pressure to have their New Year resolutions pertain only to their physical health, but health and wellness are as multi-faceted as each individual.  

How to Set Thoughtful New Year Resolutions

This year, before making any resolutions, take time to consider these few things:  

Reflect on Your Year and Your Health.  
Before setting any resolutions, take a moment to reflect on the last year of your physical and mental health. Were there persistent feelings of anxiety, stress, or sadness? Regular aches, pain, or recurring injuries?  

Consider events or daily habits that bring you joy or what may be creating tension or discomfort.  
 

Write Down What You Would Like to Cultivate.  
Getting older does not mean limiting your range of motion or the emotions you feel regularly.

Consider what evokes feelings of wonder, curiosity, and creativity, and create a list of things you would like to seek out throughout the year to cultivate those emotions.  Similarly, aside from doctor-recommended habits – consider how you want to feel in your body. Some goals you could set:  

• Feeling strong
• Feeling flexible  
• Getting up with ease
• Alleviating joint pain  
   

Create a List of Regular Habits.

Once you have identified what you would like to feel regularly, write down habits you can incorporate to nurture those feelings.  

As you create this list of habits, remember that some minutes of working towards your goal each day is better than no minutes. The expectation of yourself should not be perfection.  

Seek Support and Treatment.  
If, upon reflection, you realize that difficult emotions, or regular physical discomfort or pain, have been the underlying current for you, seek support. This could involve the help of a mental health professional, such as a therapist or counselor, talking to your doctor, or reaching out to receive physical or occupational therapy.  

These professionals can provide valuable guidance and treatment options to help you manage your health more effectively. Sometimes, medication, counseling, and behavioral modifications are essential components of your path to wellbeing. 

New Year Resolution Ideas to Acknowledge the 8 Pillars of Wellbeing

“Change Your Habits, Change Your Life” - Dimensions of wellness: Change your habits, change your life - PMC (nih.gov)

If you seek overall wellness this year, consider incorporating healthy habits into your everyday life.  

Explore a New Hobby. Finding a new hobby can be a refreshing and overall enriching experience. Whether painting, playing a musical instrument, gardening, cooking, or playing a new video game, investing time in a creative pursuit can be a great source of joy and personal growth.  

Read More. Reading is a fantastic way to expand your horizons, gain knowledge, and escape into different worlds. Consider challenging yourself to read a specific number of books in the new year or join a website like GoodReads.com to track what you’ve read and enjoyed and gain personalized recommendations.  

Create a Budget. Our financial wellness is a large part of our overall wellbeing. If, upon reflection, finances were a significant stressor this year, consider putting in place a new budget, signing up for one of Wellworks For You’s free financial webinars, or looking into what kind of financial advisement options your company offers.  

Volunteer and Give Back. Setting a goal to give back to your community or a cause you care about is an excellent way to feel more connected and fulfilled. Volunteer your time or skills to a local charity, non-profit organization, or community project. Consider organizing your own if there isn’t a local charity near you.  

The act of giving can bring a sense of purpose and happiness.

Improve Relationships. Consider setting a goal to nurture relationships with friends and family. Allocate quality time for meaningful conversations, engage in regular catchups, or plan memorable experiences together. In a time where nearly half of our interactions have gone virtual, strengthening these connections can lead to greater emotional wellbeing.

Learning a New Skill. Lifelong learning is a powerful way to boost self-esteem and personal growth. Choose a skill you've always wanted to acquire, whether it's a new language, cooking, coding, or a craft, and dedicate time to mastering it. Becoming an expert at your craft also creates the opportunity to share it with others.  

Disconnect from Technology. Setting new boundaries for technology use can significantly enhance your mental wellbeing. Commit to disconnect at certain times of the day and use that time for self-reflection, creative activities, and spending quality time with loved ones and yourself.  

This year, instead of believing that you need to change your physical health to accomplish the new year, consider what you can nurture internally to provide you with joy and contentment. After all, your physical health is only one of the eight pillars of your overall wellbeing.  

As winter's frosty embrace approaches, it's time to pull out your gardening gloves and prepare your yard and garden for the chilly season ahead. Not only will you be nurturing your outdoor oasis, but you'll also be tending to your own physical and mental wellbeing. So, grab your spade, and let's dive into the joys of winter garden prep!

The Physical Perks of Winter Gardening: Does Gardening Count as Physical Activity?

Winter gardening offers more than just a tidy garden – it's a fantastic way to stay physically active during the colder months. The activities involved, such as digging, raking, and pruning, provide excellent exercise that keeps your muscles toned and your joints flexible. The fresh air and natural light can work wonders for your immune system and overall health, ensuring that you're in great shape to tackle the challenges of winter.

Not only that but getting outside in the winter is crucial for maintaining vitamin D levels. Sunlight is a primary source of vitamin D, and during the colder months, when people tend to spend more time indoors, there is a risk of deficiency. Vitamin D is vital in bone health, immune function, and overall well-being. Exposure to natural sunlight stimulates the production of vitamin D in the skin. Even on cloudy or overcast winter days, spending time outdoors can help replenish these levels. Incorporating outdoor activities like brisk walks or outdoor sports into one's routine not only ensures an adequate vitamin D intake but also provides mental health benefits and a refreshing change of scenery during the winter months. It's essential to bundle up appropriately and prioritize outdoor time to support overall health and well-being, mainly when access to sunlight is limited during this season.

The Mental Health Benefits of Gardening

Gardening, even in winter, has a profound impact on mental wellbeing. It allows you to connect with the earth, reducing stress and anxiety. The sense of accomplishment from nurturing plants and watching them grow can boost your mood and self-esteem. Winter gardening helps beat the winter blues by providing a sense of purpose and a connection to the outdoors, even during the darkest months.

Psychology Today coined these 10 Mental Health Benefits of Gardening:  

1. Practicing acceptance of the things you cannot change

2. Giving up perfectionism

3. Developing a growth mindset

4. Connecting with others through community gardens and similar hobbies

5. Connecting with the earth

6. Spending more time outdoors

7. Being present in the moment

8. Getting regular physical exercise

9. Reducing stress by remembering to “just be” in the garden

10. Eating healthfully when you reap the rewards of your labor

Tips and Tricks for Winter Gardening

Don't Overdo the Pruning

While it's tempting to go all Edward Scissorhands on your garden in the fall, it's important to show some restraint. Remove some dead flowers and stems, providing essential winter shelter for birds and insects. Birds like finches and sparrows seek refuge among these plant remnants while insects hibernate. Your garden becomes a winter haven for these critters, and you get a front-row seat to the bustling wildlife show.

Leaf Mulch Magic

Those fallen leaves aren't just yard clutter; they're also a valuable resource. Collect and mulch them to create nutrient-rich leaf mulch. Spread this mulch around your garden beds to insulate the soil and prevent weeds. Your garden will thank you when it awakens in the spring, ready for another season of beauty and growth.

The Art of Winter Garden Planning

To maximize your winter gardening experience, careful planning is essential. Consider the layout of your garden and create a design that allows for easy access and maintenance during the colder months. Grouping winter-hardy plants and shrubs can make your garden more visually appealing, even when snow-covered. Additionally, adding garden structures like trellises, bird feeders, and wind chimes can enhance the winter garden's charm and attract more wildlife.

Embracing the Year-Round Adventure

So, as you gear up for winter, remember that gardening isn't just about nurturing your outdoor space but also about nourishing your wellbeing. By leaving some of your garden's wild side untouched, you're providing a haven for wildlife. And when you plant those spring bulbs and use those mulched leaves, you're investing in a beautiful and vibrant future for your garden. Gardening is a year-round adventure, so embrace it and enjoy the journey!

Preparing your garden for winter isn't just a chore – it's a delightful journey filled with physical and mental health benefits. By taking a balanced approach to winter gardening, you can enjoy a beautiful and vibrant garden throughout the year while providing a haven for wildlife. So, grab your gardening tools, and let's welcome the winter season with open arms!

As the seasons change, so do our lives in subtle yet profound ways. And if we can keep this in mind, this natural rhythm can remind us to pause and prioritize our mental wellbeing.  

Just as trees shed their leaves to prepare for new growth, it is important to remember that we, too, are not meant to always be in full bloom.

With a bit of mindfulness, transitioning from one season to another can remind us to slow down and reconnect with ourselves. Embracing the cooler days of fall or the blossoming of spring can be more than just admiring nature's beauty; it can be a chance to reevaluate our routines and assess our mental health.

Reflection and Intention-Setting: Paving the Path of Growth

Consider reflecting and setting intentions to support your wellbeing during this changing of seasons. Reflect on the past few months, acknowledging the challenges you've faced and the accomplishments you've achieved. Allow yourself to recognize your journey and the resilience you've shown.

Reflecting offers a unique opportunity to gain insights into our lives. What lessons have you learned? What can you let go of to make space for new experiences? By acknowledging your journey, you set the stage for intentional growth.

As each season brings unique qualities, set intentions that align with your current needs. Whether it's embracing change, seeking balance, fostering growth, or cultivating inner peace, let these intentions be your compass to guide you through the upcoming months.

Leaning into the Changing Seasons

Savor the changing seasons by spending time outdoors. Embrace the sights, sounds, and smells of the changing environment. Nature has a remarkable ability to calm the mind and alleviate stress.

Take a leisurely walk in the park, listen to the rustling leaves, and breathe in the crisp air. Allow nature to remind you of the beauty of impermanence.

Prioritizing Self-Care: A Necessity, not a Luxury

In the hustle and bustle of our daily lives, prioritizing self-care is crucial. Engage in activities that bring you joy and relaxation. Whether reading a book, painting, gardening, or practicing mindfulness and meditation, carve out time for yourself.

Self-care isn't a selfish act; it's an act of self-respect. By taking care of your mental and physical wellbeing, you equip yourself to navigate life's transitions better. Taking time for yourself is not an indulgence but a necessity for a healthy mind and body.

Cultivating Connections

Connecting with others is a vital aspect of nurturing our mental health. Consider reaching out to friends and family. With an estimated 10 million adults experiencing Seasonal Affective Disorder, this is an ideal time to lean on a mental health professional for additional support. Sharing your thoughts and feelings can provide valuable insights and emotional guidance.

Humans are inherently social creatures. You enrich your mental wellness journey by fostering connections and building a network of understanding individuals. Often, the simple act of sharing can alleviate any burden and provide a sense of relief and understanding.

Embracing Continuous Growth: The Cycle of Seasons and Self

Remember, as nature transitions through seasons, your mental health journey is also continuous. Embrace the changing times as an opportunity to nurture your mind, prioritize self-care, and embark on a path of growth and wellbeing.

Just like the seasons, you, too, have the capacity to evolve, bloom, and thrive with each transition. Take this time to honor yourself and your journey, for each season brings a chance for renewal and growth. Recognize that through every ebb and flow of life, you can adapt, learn, and emerge stronger, welcoming each new season with open arms and an open heart.

The National Drug Hotline at (844) 289-0879 is available 24/7. You can call for yourself or your loved one. Seeking help for yourself, a friend, or a family member can make a big difference.

September is National Recovery Month. Recovery Awareness Month, often called National Recovery Month, is a nationwide observance held every September in the United States. Its primary purpose is to increase awareness and understanding of substance use disorders and mental health issues, celebrate the achievements of those in recovery, and promote the availability and accessibility of treatment and support services. This month-long campaign helps reduce the stigma associated with addiction and encourages individuals to seek help and support.

The Importance of Raising Awareness

Reducing Stigma. One of the significant hurdles individuals with addiction face is the pervasive stigma associated with their condition. Recovery Awareness Month seeks to break down these barriers by fostering empathy and understanding. Educating ourselves and others about the nature of addiction can help reduce the shame and judgment that often prevents people from seeking help.

Encouraging Help-Seeking. Awareness campaigns like Recovery Awareness Month highlight the importance of seeking help. Many people struggling with addiction may not be aware of the available resources or may be reluctant to ask for support. By providing information and showing compassion, we can encourage individuals to take the first steps toward recovery.

Celebrating Recovery. Recovery is an ongoing process filled with small and significant victories. Recognizing and celebrating these achievements during Recovery Awareness Month boosts the self-esteem of those in recovery and inspires others. Success stories can instill hope and motivation.

Ways to Support Someone Battling Addiction

According to the United States Department of Human and Health Services, 46.3 million Americans are struggling with or have struggled with addiction. Making it likely that you, or someone you know, has been affected by addiction. Continue reading for ways to support someone in your life who is battling addiction, which can be a lifelong journey, and ways to care for yourself so you can continue providing support.  

Educate Yourself. Understanding the nature of addiction and recovery is fundamental to offering practical support. Knowledge equips you with the tools to empathize better and assist your loved one.

Seek Professional Help. Addiction is a complex issue that often requires professional guidance. Encourage your loved one to seek treatment and therapy and consider attending therapy yourself to navigate the emotional challenges.

Attend Support Groups. No one should face addiction alone. Support groups are available for both those battling addiction and the loved ones affected. These groups provide a safe space to share experiences, exchange coping strategies, and find solace in the shared journey.  

The Addiction Group website offers resources to find the right group for you.  

Practice Active Listening. Being there for your loved one means offering a non-judgmental and empathetic ear. Active listening allows them to express their thoughts, feelings, and fears without fear of criticism.

Promote Healthy Choices. Encourage your loved one to adopt healthy habits and activities supporting recovery. Physical fitness, mindfulness practices, and creative outlets can be beneficial.

Celebrate Milestones. Recognize and celebrate your loved one's progress and milestones in their recovery. Acknowledging their achievements is a powerful motivator, whether a day, a week, a month, or a year of sobriety.

Self-Care Strategies While Supporting Someone with an Addiction

“To Take Care of Others, Start by Taking Care of Yourself”

To begin, make sure you are prioritizing self-care. Caring for yourself is not a luxury; it's a necessity, and at specific points in our lives, our self-care strategy needs to go beyond face masks and bubble baths.  

Here are some tips for providing yourself with extra support.  

Build a Support System. Seek support from friends, family, or support groups for loved ones of individuals with addiction. Connecting with others who share similar experiences can provide solace and understanding.  

Set Realistic Expectations. Understand that recovery is a process filled with ups and downs. Be prepared for setbacks and maintain realistic expectations for your loved one's journey.

Manage Stress. Develop stress management techniques such as meditation, deep breathing exercises, or yoga to cope with the emotional challenges that may arise.

Keep Personal Goals. Don't neglect your own goals and aspirations. Maintaining a sense of purpose and accomplishment outside your caregiver role is essential.

Utilize Your Available Resources. Many companies have EAPs available to provide the extra support we mentioned. Wellworks For You offers learning series such as “Addiction and Recovery” and “Family Trauma and Recovery,” which aim to provide insight and education into the recovery process.  

Monitor Your Emotional State and Ask for Help When You Need It. Pay attention to your emotional state, and watch for repeated feelings of depression, overwhelm, and burnout. The amount of support, or “self-care,” you require will fluctuate. At times, the above options may be the right balance, and at other times, you may require professional help. Be sure to ask for help,  

Recovery Awareness Month in September is a vital reminder of the struggles individuals battling addiction and their loved ones face. Remember that regardless of how you are being affected by addiction, you are not alone. Resources and communities are available to help you navigate this challenging journey.  

Resources:

If You Are Struggling with Addiction

• Substance Abuse and Mental Health Services Administration (SAMHSA): SAMHSA’s National Helpline | SAMHSA
• To Find Narcotics Anonymous Meeting Near You: NAWS : Find a meeting  
• To Find an Alcoholics Anonymous Meeting Near You: Alcoholics Anonymous (aa.org)

If You Have A Loved One Struggling with Addiction

• To Find a Families Anonymous Near You: Find A Meeting – Families Anonymous
• To Find an Al-Anon Near You: Al-Anon Meeting Search - Al-Anon Family Groups

Recently, a new movement has emerged that encourages people to question their relationship with alcohol.  

Known as the "sober curious" movement, it encourages individuals to explore the benefits of sobriety without committing to complete abstinence. This movement has gained momentum, especially among younger adults, and is seen as a healthier alternative to traditional alcohol consumption. The rise of wellness culture has also contributed to the popularity of the sober curious movement, as many people turn to healthier alternatives to drinking.

What does it mean to be sober curious?

Sober curious is a mindful approach to alcohol that involves questioning its role in your life and exploring the benefits of reducing or eliminating it. Sober curious people are not necessarily alcoholics or even problem drinkers. Instead, they are people seeking ways to improve their overall wellbeing and mental health and recognize that limiting or cutting out alcohol may be beneficial to that long-term goal.

One of the reasons why the sober curious movement is so appealing to many people is that it allows for flexibility. Unlike traditional sobriety, which often involves complete abstinence from alcohol, being sober curious means that individuals can still drink alcohol if they choose to, but they do it more intentionally. As a result, this approach can be more sustainable in the long term and help individuals maintain a healthier relationship with alcohol.

Sober curiosity can also be seen as the antithesis to binge drinking, making it popular with young adults. Not sure what counts as binge drinking? Here is a breakdown:  

• For men: 5 or more drinks on one occasion  
• For women: 4 or more drinks on one occasion

Often, binge drinking is a mindless habit and may even be done due to social pressure. However, sober curiosity asks individuals to consider why they drink, how much, and the overall effects on their minds and body.  

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‍The Rise of Sober-Curiosity and the Benefits

There are many reasons why the sober curious movement has gained popularity in recent years. For one, the adverse effects of alcohol on physical and mental health are becoming more widely known.

Mental Health

For instance, many people have become aware of the way alcohol changes levels of serotonin and other neurotransmitters in the brain, exacerbating feelings of anxiety and depression. These fluctuations can worsen anxiety and significantly increase it after the alcohol wears off. Alcohol-induced anxiety can last several hours, a day, or even days after drinking. In fact, this alcohol-induced anxiety is so common that it has been coined “The Sunday Scaries”. This can create a dangerous cycle for those using alcohol to cope with social anxiety disorders.

By reducing or eliminating alcohol consumption, individuals may experience a boost in their mood and an overall improvement in their mental health. Additionally, sobriety can help individuals feel more present in the moment and less anxious about the future, leading to a more fulfilling and enjoyable life.

Physical Health

Another benefit of being sober curious, or limiting alcohol consumption, is improved physical health.  

Alcohol has been linked to increased risks of liver disease and cancer and is high in calories, which can lead to weight gain and other health problems. By reducing or eliminating alcohol consumption, individuals may maintain a healthier weight, reduce their risk of certain diseases, and improve their overall physical health.

Overall, the sober curious movement is a growing trend that encourages individuals to look at their relationship with alcohol and explore the benefits of sobriety. By reducing or eliminating alcohol consumption, individuals may experience improved mental and physical health, leading to a more fulfilling and enjoyable life. Whether entirely sober or curious about sobriety, this movement is a positive step towards a healthier and happier lifestyle.  

Wellness comes in many forms, and being financially savvy is just as important as being physically healthy. Part of financial wellness is understanding debt and what qualifies as good or bad debt.

What is good debt? And is there such a thing as good debt? While the goal is to live debt-free eventually, the age-old adage “it takes money to make money” reigns true.  

What is Good Debt?  

Good debt helps you generate income and build your net worth or will appreciate overall over time. Therefore, this type of debt can be considered positive and may improve your and your family’s lives. Some examples of good debt include:  

• Education – Typically, the more education someone has, their earning potential rises, and they become more employable. In theory, taking on debt to earn a degree will pay for itself within your first few years of working.  
• Real Estate – Borrowing money to buy a residential home or even commercial real estate is a great way to grow your net worth. 
• Owning Your Own Business – A loan to open your own business falls under the category of good debt as you invest in yourself and your career.     

It’s essential to consider the terms and interest rates of any loan or debt you take on to ensure you can comfortably make the payments and avoid default.

What is Bad Debt?  

While good debt is classified as debt that helps generate income, bad debt is classified as borrowing money to purchase something that will depreciate over time. Bad debt is a liability that can negatively impact your overall financial health. Some examples of things you should not go into debt over include:  

• New Cars – Most Americans find cars a necessity. However, taking out a loan to buy a new car off the lot falls under bad debt. This is because the vehicle will immediately depreciate when you drive it off the lot and will only continue to depreciate from there. Instead, try to buy a used car at a price you can afford out of pocket or with minimal loans.  
• Credit Card Debt – Using credit cards to purchase non-essential items you cannot pay back before interest accrues.   

Bad debt can quickly spiral out of control, leading to missed payments, high-interest rates, and negative impacts on your credit score. However, don’t let these tips scare you from using your credit card on daily items! Just be sure only to spend what you can expend and compare various credit card options for the best return.  

If you're struggling with debt, improving your financial wellness is never too late. Through the unique solutions Wellworks For You offers, you can learn how to create a budget, navigate debt repayment, and focus on a better financial future.

Source: Good Debt vs. Bad Debt: What’s the Difference? (investopedia.com) 

If you knew that you could boost the mental health benefits of your workout routine, would you take advantage of it?

The health benefits of physical exercise come as no surprise to many – heightened endorphins, preventing and managing disease, and even the reduction of symptoms of depression and anxiety. But what many of us are not aware of is the increased benefits of taking your workout outside!

Recent studies have shown that exercising outdoors provides enhanced physical health benefits compared to exercising indoors. Another study found that exercising outdoors was “associated with greater feelings of revitalization, increased energy, and positive engagement, together with decreases in tension, confusion, anger, and depression.”

Further studies have found the following health benefits of outdoor activities:

·      Lower levels of perceived physical exertion

·      Reduced stress

·      Improved mental fatigue

·      Improved adaptability

·      Enhanced mood

·      Boosted feelings of self-esteem

·      Increased social interaction

·      Boosted creativity

Exercising outdoors results in increased levels of vitamin D, cardiovascular and hormone function regulation, and increased feelings of enjoyment surrounding exercise.

Easy Outdoor Activity Ideas:

Ditch the treadmill for a walk, run, or hike around your neighborhood or local park!

Taking your cardio outdoors is a great way to reap the benefits of an outdoor workout. Whether you are walking around your neighborhood or checking out a new hiking spot in your area, getting your heart rate up outside is an easy way to feel great. If you like the idea of running but aren’t sure where to start, try following these guidelines here.

Not sure where to hike in your area? Utilize a site like Alltrails to find the hiking spots in your area, broken down by experience levels. Remember, always let someone know where you are going, and stay prepared!

Try an outdoor, bodyweight circuit workout!

If you aren’t sure where to start, you can try one of the ones linked here. If you’ve done bodyweight circuit workouts before, challenge yourself by doing one extra rep in each circuit. These types of workouts can be done in your backyard, at a local park, or even on a balcony!

Take your yoga mat to the grass!

The emotional, mental, and physical health benefits of yoga are undeniable. Why not get the added boost of taking your practice outside?

If you live in a city and don’t have as much access to open outdoor spaces, here are a few tips:

Check out Recreational Areas Near You

Most cities have parks, basketball and tennis courts, and even running clubs. Take advantage of these opportunities to get outside and connect with your community. Utilize this site to find recreational areas in your city!

Switch Up Your Commute

If possible, try biking or walking to work 2 to 3 days a week. This is a great chance to make the most of your time.

Play Tourist

Try picking out an area in your city that you’ve been meaning to check out, then allow yourself to play tourist as you walk or run through the neighborhood. Use this time to sightsee and feel connected to the city that you live in.

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Finally, it is important to remember –there's no such thing as bad weather, just the wrong clothing. Make sure to always check the weather forecast before an outdoor workout and prepare accordingly!

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Source:
Outdoor Exercise | 6 Benefits of Exercising Outdoors (acefitness.org)  
The great outdoors: how a green exercise environment can benefit all - PMC(nih.gov)
Outdoor Workouts for City Dwellers (healthline.com)

To understand how to advocate for what you believe in, it is important to understand what advocacy is. Advocacy is defined as public support for, or recommendation, of a particular cause or policy, and falls on a spectrum. Advocating for what you believe in may be done on either a large or small scale.

There are 3 main types of advocacies:

1.   Self-Advocacy- An individual’s ability to effectively communicate, convey, negotiate, or assert their interest, desires, needs, and rights.

2.   Individual Advocacy - When a person, or group of people, focus their efforts on one or two individuals. An example would be speaking out on someone else's behalf or advocating for a person or group of people.

3.  Systems Advocacy - Involves working to change policies, laws, or rules that impact how someone lives their lives.

Advocacy can be as easy as planning an annual community clean-up or a push for compostable utensils in your lunchroom. However, a common roadblock for most people looking to get involved in their communities is figuring out where and how to get started.

3 Ways to Get Started

1. Fully Understand the Issue – Even if you feel like you already know everything about the topic at hand, there is always more to learn. Be sure you come prepared with research and answers to questions such as:

• Who is impacted by this issue?
• What are some of the consequences of this issue? 
• Are there economic costs or benefits of the issue? Who would pay and who would benefit?

Remember, your goal is to gain a deeper understanding of not just the problem, but the intended solution as well. Advocating for what you believe in is about realizing the outcome you would like to achieve while being flexible about the path it takes to get there.
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2. Provide Education about the Issue – Before you begin recruiting others, become a resource on the topic yourself. Build a social media page or website - Facebook has an extensive guide about advocacy best practices. If you are looking to meet with people in person, provide factsheets or host a Q&A to educate others before providing a call to action.

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3. Community Organizing - Successful advocacy requires connecting with others who believe in the same cause. Ten voices are louder than one. The connections you make along the way are key to ensuring your voice is being heard. Talk to the community that is affected, hear their concerns, and come up with a plan of action to address those concerns. If meeting in person is not possible, consider hosting a virtual event that people can join.

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Remember, advocacy is about connecting and coming together with others to gain a better understanding of each other. It has been the catalyst for many of the positive changes we see every day.
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For more ideas on how to become involved in your community, check out some of our other blog posts:

• Several Ways to Get Excited and Celebrate Earth Day
• How to Be a True Ally During Pride Month

Mindfulness at work is a positive strategy proven to reduce stress, improve focus, and expand your wellbeing. Studies demonstrate that employers can help gain stability, productivity, and listening skills by offering mindfulness training and resources in the workplace. 

When discussing mindfulness at work, it is important to acknowledge that mindfulness centers on the concept of “being present in the moment”. From a more clinical perspective, it is a practice that encourages improved cognitive skills and stress reduction through psychological based-training and strategies. 

Individual Mindfulness

Individual mindfulness strategies include: 

• Breathing exercises to slow the heart rate and center the mind
• Body scans to identify sources of stress, pain, and where agitation in the body
• Journaling to help alleviate heightened emotions
• Stretching to help ground and center the mind and body 

Organizational Mindfulness

Other strategies that employers may utilize can offer a more structured approach to creating a culture of mindfulness. These strategies include:  

• Health Coaching - At Wellworks For You, part of our Employee Wellness Program includes either telephonic or digital health coaching. Mindfulness is one of many strategies that a health coach can offer. Through one-on-one sessions, employees can learn simple and practical strategies such as breathing techniques, meditation, and observation exercises to help encourage mindfulness at work.
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• Lunch and Learns - Another option to promote mindfulness in the workplace is to host Lunch and Learns. Offered by Wellworks, these events may be virtual or onsite. These events allow employees to gain real-time, applicable skills from an expert.  
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• Healthy Habit Challenges - Most people think of physical health when they consider wellness challenges. However, Wellworks offers a variety of challenges that focus on improving mental wellbeing and incentivizing mindfulness. 

6 Additional Benefits of Mindfulness in the Workplace You Don’t Want to Miss!

No matter how an employer delivers mindfulness at work techniques, the benefits are clear! Multiple studies show that by introducing mindfulness strategies into the workplace, everyone in the environment benefits—in several ways. Take a look!

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1. Stress Reduction - By practicing breathing exercises, journaling, and other mindfulness strategies at work, data reflects that employees can lower their blood pressure and even strengthen their immune system by practicing stress-reducing exercises.
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2. Pain Diminishment - People who utilize mindfulness meditation have reported less pain and continue to remain active despite experiencing pain.
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3. Relationship Cultivation - Individuals in the workplace who engage in active mindfulness build better relationships and often exhibit greater empathy and compassion (essential for positions in leadership)!
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4. Brain Booster - Memory, attention span, and focus are all benefits from practicing routine mindfulness.
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5. Mood Enhancement - Those who practice mindfulness effectively improve their mood, contributing to better workplace morale.
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6. Group Skills - While mindfulness practices help cultivate positive and healthy relationships, specific mindfulness techniques can encourage group skills and improved collaboration between co-working departments and teams.

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Curious about how you can maximize mindfulness in your workplace? 

At Wellworks For You, we’re always coming up with new approaches to help companies of all shapes and sizes accomplish their health and wellness goals. Mindfulness is simply one facet of how we can help businesses to increase productivity, educate employees, and create an overall healthy work environment. To learn more about our comprehensive workplace wellness programs or to set up a consultation call us anytime at 800-425-4657.

Getting older does not mean we have to take fewer adventures or live life in a repetitive cycle. In fact, opening your mind to new experiences will help you lead a meaningful and fulfilling life filled with exciting new thoughts, ideas, and events.

It is important to understand why we tend to stay within our comfort zones as we grow older. From childhood to early adulthood, the only constant we depend on is the change that occurs year to year – we move up from each grade, change schools, and change cities as we search for ourselves. However, as we settle into adulthood, we often find ourselves creating routines and habits where we find comfort.

These routines and habits can be as small as taking the same drive to work everyday, going to the same restaurant each week, or repeating a vacation destination each year. As we settle more deeply into these habits and routines, each piece becomes a part of the puzzle that creates our comfort zone. Remember - there is nothing inherently wrong with our comfort zones, and it is healthy to have safe spaces in our lives. However, it is important to keep in mind that growth will never take place within this comfort zone.

Here are some tips for keeping yourself open to new experiences, thoughts, and ideas:

Focus on building positive habits instead of working to remove negative ones. Neurologist Donald Hebb stated, “Neurons that fire together, wire together” to describe how pathways in the brain are formed and reinforced by repetition. Instead of scolding yourself for negative behavior or thoughts, try focusing on the positive habits you want to implement. The more positive thoughts you nurture, the more likely you are to create positive habits! Thoughts that fire together, wire together!

Avoid closing yourself off to unfamiliar situations. Exposing yourself to new experiences allows you to meet people and go to places that can expand your thoughts and opinions. Instead of closing yourself to things that seem uncomfortable, try to push yourself to view new encounters as a learning experience to discover something new about yourself.

Don’t be afraid to ask questions. Sometimes the only way to learn more about a situation and keep an open mind is to ask plenty of questions to gain a better understanding. If someone is willing to share information, try showing an active willingness to listen. If you aren't sure how to ask questions, check out this article by the Harvard Business Review.

Don’t restrict yourself. Do you find yourself thinking you can’t do something? Are you looking at things you are interested in, but tell yourself “That isn’t me”? Each of these thoughts limit your opportunities! Open the door for yourself and your world by breaking down barriers of what you believe you can do, create, experience, feel, or learn.

It is never too late to take on new adventures and discover new aspects of yourself. If you have anxieties about new situations, you should still take these steps to grow. These changes are meant to be made slowly to give yourself an opportunity to settle into each change before implementing the next.

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Challenge yourself to grow, and your mind will thank you!

Pride is about love, joy, and community – three of the essential keys to mental health and wellness. Furthermore, Pride Month comes right after Mental Health Awareness Month, making it the perfect opportunity to highlight just how you can take Pride in your mental health and support others to do the same!

It is important to recognize that recent studies have shown that LGBTQIA+ community members are twice as likely to struggle with depression, anxiety, and substance abuse. Trans and non-binary individuals are four times as likely. Whether you identify as LGBTQIA+ or as an ally, it is important to understand the unique mental health struggles that may be faced by members of the LGBTQIA+ community. Moreover, understanding these unique struggles provides allies with the ability to offer meaningful support.

By the same token, it is also important to note that the LGBTQIA+ community faces disproportionate rates of mental health conditions in comparison to the general population, with 1 in 3 LGBTQIA+ adults facing mental health challenges as opposed to 1 in 5 adults in the general population.

Understanding Why Your Support is Important

To be able to provide support, it is helpful to understand the LGBTQIA+ community’s unique challenges and be aware that mental health challenges can stem from both internal and external issues. While mental health challenges naturally vary from person to person, within the LGBTQIA+ community the major themes include:

• Feelings of shame, isolation, confusion, and dysphoria
• Rejection by family, friends, and the general community
• Homelessness because of rejection by family or loved ones
• Lack of support system or an accepting environment
• Physical, verbal, or sexual harassment, and abuse
• Inadequate medical and psychiatric healthcare
• Conflicting religious or spiritual beliefs
• Fear of being “outed” as well as the consequences of being “out”

How to Support the LGBTQIA+ People in Your Life During Pride Month and Beyond

Research shows that there is a strong connection between identity and mental health. In addition to this, it has been shown that people with strong and meaningful social relationships tend to be happier, healthier, and live longer than those who do not. A 2020 survey by The Trevor Project reported that 82% of LGBTQIA+ youth with at least one supportive person in their life, as well as access to a space they felt accepted, were 50% less likely to attempt suicide.

Whether you identify as LGBTQIA+ or as an ally, it is important to acknowledge and understand the disproportionate rates of mental health challenges in the LGBTQIA+ community. If you are an ally and are unsure of how you can support the LGBTQIA+ people in your life, here are a few ideas for how to offer meaningful support:

• Exemplify basic acceptance of LGBTQIA+ people’s identities and acknowledge their struggles
• Educate yourself on LGBTQIA+ terminology and history
• Intervene in situations of harassment or discrimination
• Using LGBTQIA+ people’s pronouns and names correctly

By simply being welcoming and accepting of the LGBTQIA+ people in our lives, we can take the first step to help improve mental health in the community.

Resources for LGBTQIA+ People

Remember – you are never alone! Countless organizations across the world are recognizing the importance of providing mental health resources for LGBTQIA+ adults and youth. A few examples include:

• The Trevor Project: Providing crisis intervention and suicide prevention services to LGBTQIA+ people
• Audre Lorde Project: LGBTQIA+ People of Color community organizing center
• It Gets Better Project: Uplifting, empowering, and connecting LGBTQIA+ youth around the globe
• OutCare – An online, nationwide directory of healthcare providers who identify as culturally competent in the care of the LGBTQ+ community

Again, Pride Month is about love, joy, and community. Let us come together, LGBTQIA+ people and allies, to celebrate our likeness as well as our differences. When we care for ourselves and each other, we create a world in which everyone can take Pride in their mental health.

Sources
https://www.medicalnewstoday.com/articles/lgbt-youth-and-mental-health#anxiety
https://www.nami.org/Your-Journey/Identity-and-Cultural-Dimensions/LGBTQI
https://www.lgbtqiahealtheducation.org/wp-content/uploads/2018/10/Suicide-Risk-and-Prevention-for-LGBTQ-Patients-Brief.pdf
https://www.medicalnewstoday.com/articles/lgbtqia-and-depression
https://www.mhanational.org/issues/lgbtq-communities-and-mental-health

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For the entire month of May, we focused on several components of mental wellbeing in celebration of Mental Health Month. Mental wellbeing is vital in our workplaces and in our personal lives. We’ve compiled several resources from our month of celebration to share how you can focus on mental health in all aspects of your life.

Mental Wellbeing in the Workplace

Why is it important?

One of the most tangible benefits of addressing mental health issues in the workplace is cost reduction associated with healthcare and lost productivity. We know that depression can drastically hinder job performance, physically and cognitively.

Workplaces need to offer a full range of wellness services. We spend most of our time at work. Therefore, it’s a perfect opportunity to reduce mental health risk factors early on. By increasing awareness about mental health issues, employees can be connected to helpful information and resources.

We’ve written an informative white paper on the benefits of focusing on mental wellbeing in the workplace.

How can Wellworks For You help?

Wellworks for You offers multiple tools through our WellBalance programs to help employers and their employees be the best versions of themselves.

Knowing where to begin when addressing employee mental health can be difficult. Wellworks For You partners with Mindyra to provide four workplace mental health surveys. These surveys identify the unique needs of individuals, track their progress, and suggest additional support.

Knowledge8 is another component of our WellBalance Mental Wellbeing Program that approaches mental wellbeing through 8 specific pillars. Individuals work through each pillar while focusing on a different aspect of mental wellbeing. Participants are encouraged to join challenges, webinars, and monthly courses.

Mental Wellbeing Tips from Wellworks for You Employees

A large part of the culture at Wellworks for You is promoting physical and mental wellbeing internally. We pride ourselves in supporting healthy lifestyles and creating a workplace that allows employees to focus on what matters the most to them.

We asked our employees to share their own mental wellbeing tips each week. Read below for a few of our favorites.

Kelly Geppi, VP of Sales

“Faith, Family, Friends, and Fitness are the keys to my mental wellbeing. My soul is fed by my church family, my sweet family of four and extended family, my friends I consider family and consistently getting in my workout and “me time” – specifically running, tennis, cycling, and HIIT classes. These are my priorities and when my priorities are central to my everyday life, I am happier, healthier, more productive, and mentally well.”

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“The way I focus on my mental health changes from year to year, as I get older and my family grows older, and the workplace continues to evolve and change.

The one thing that always remains constant for me is the need to have laughter and movement. If you are able to move your body, you are lucky!

Talk to your HR representatives and ask make sure you know what mental health benefits are available to you at all times.”

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Wherever you’re at in your mental wellbeing journey, we’re here to help. Reach out to us today to either get started with a wellness program in your workplace. Or find out what programs are already available to you through your employer.

While you can struggle with mental health issues any time of the year, the holidays can be difficult, especially for those who may already deal with depression and anxiety. However, you don’t have to work through negative thoughts and feelings alone. The best place to start can be your health care provider. If you’re unsure how to approach the conversation, here are 5 tips from the National Institute of Mental Health to help you out.

1. Talk to your Primary Care Provider (PCP) at your next visit

Do you have a visit scheduled with your PCP for other health concerns? If so, this is a great opportunity to bring up any mental health concerns you may have. They may already have a routine screening process in place as part of your visit. Your PCP can help direct you to other resources including therapy or treatment.

2. Write down any concerns before your visit

Often, we forget things we want to talk about the moment we’re put on the spot. Before your next visit, begin writing down any questions or concerns you may have about your mental health. It’s also good to have an updated list of medications you’re taking as well as any mental illnesses that run in your family history.

3. Bring a close friend or someone you’re comfortable with

If you’re allowed to, ask a close friend, relative, or someone you trust to come with to your appointment. They can help provide support, relay information to you or your provider, or write down treatment information for you to review together later.

4. Honesty is the best policy

Remember that anything you discuss with your PCP is private and confidential. The best way for them to help you is if you are honest about your feelings, symptoms, and any major life changes you’re going through.

5. It’s your turn to ask questions

There is no one size fits all approach to mental health treatment. Don’t be afraid to ask questions or express any concerns about the treatment options that your PCP recommends.

If you’re unsure where to begin with your mental health concerns, don’t hesitate to call your primary care physician. They can be a great resource to help you on the road to a better life.

Sources

https://www.nimh.nih.gov/health/publications/tips-for-talking-with-your-health-care-provider

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The LGBTQIA+ community faces disproportionate rates of mental health conditions in comparison to the general population. Studies show that 1 in 3 LGBTQIA+ adults face mental health challenges, in comparison to 1 in 5 adults in the general population.

These mental health challenges come from a wide range of factors, both internal and external, and of course vary person to person, but typically include:

• Feelings of shame, isolation, confusion, and dysphoria
• Rejection by family, friends, and the general community
• Homelessness as a result of rejection by family or loved ones
• Lack of support system or an accepting environment
• Physical, verbal, or sexual harassment and abuse
• Inadequate medical and psychiatric healthcare
• Conflicting religious or spiritual beliefs
• Fear of being “outed” as well as the consequences of being “out”

Improving Mental Health in Your Community

Allies – non-LGBTQIA+ people who are advocates and active supporters of the community – are crucial to helping offset the disproportionate rates of mental health challenges in the LGBTQIA+ community. Allies can help in ways such as:

• Educating themselves on LGBTQIA+ terminology and history
• Fostering genuine relationships with LGBTQIA+ people in their lives
• Intervening in situations of harassment or discrimination
• Using LGBTQIA+ people’s pronouns and names correctly
• Exemplifying basic acceptance of LGBTQIA+ people’s identities and acknowledging their individual struggles

Research shows a strong connection between identity and mental health. A 2020 survey by The Trevor Project reported 82% of LGBTQIA+ youth with at least one supportive person in their life, as well as access to a space they felt accepted, were 50% less likely to attempt suicide. By simply being welcoming and accepting of the LGBTQIA+ people in our lives, we take the first step to helping improve mental health in the community.

Mental Health Stats in the LGBTQIA+ Community
• LGBTQIA+ people are twice as likely to struggle with depression, anxiety, and substance abuse. Trans and Non-binary people are four times as likely.
• LGBTQIA+ adults are twice as likely to attempt suicide, and risk for youths are four times higher than their peers. Trans suicide attempts are estimated at 40%, compared to 5% in the general population.

Resources for LGBTQIA+ People

Remember – you are never alone! Countless organizations across the world are recognizing the importance of providing mental health resources for LGBTQIA+ adults and youth. A few examples include:

• The Trevor Project: Providing crisis intervention and suicide prevention services to LGBTQIA+ people
• Audre Lorde Project: LGBTQIA+ People of Color community organizing center
• It Gets Better Project: Uplifting, empowering, and connecting LGBTQIA+ youth around the globe

Pride is about love, joy, and community: three essential keys to wellness! Let us come together, LGBTQIA+ people and allies, to celebrate our likeness as well as our differences. When we care for ourselves and each other, we create a world in which everyone can take pride in their mental health.

Sources

https://www.medicalnewstoday.com/articles/lgbt-youth-and-mental-health#anxiety
https://www.nami.org/Your-Journey/Identity-and-Cultural-Dimensions/LGBTQI
https://www.lgbtqiahealtheducation.org/wp-content/uploads/2018/10/Suicide-Risk-and-Prevention-for-LGBTQ-Patients-Brief.pdf
https://www.medicalnewstoday.com/articles/lgbtqia-and-depression
https://www.mhanational.org/issues/lgbtq-communities-and-mental-health

Mental illness is a difficult challenge for anyone to face. It can affect men and women of any age. However, mental illness can cause different symptoms in men than in women, so some disorders in men may be harder to recognize. Men who are depressed, for example, may seem angry and grouchy rather than sad and withdrawn. It also may be harder for men with depression to get help. Some may see it as a sign of weakness rather than a treatable illness.

Post-traumatic stress disorder (PTSD)

PTSD is a type of anxiety disorder. Common in men, particularly those who have served in combat, it is caused by witnessing a violent or life-threatening event, such as war. Those with PTSD often relive the traumatic event. They are distrustful, always on guard, may have terrifying nightmares, and feel emotionally numb and detached. They may also have panic attacks, job and relationship problems, depression, and suicidal thoughts. Women may feel on edge or anxious as a result of PTSD. But men may get angry and aggressive. They may start abusing drugs or alcohol as a way to cope.

Depression

Depression affects many men, and both men and women may feel many of the same symptoms of depression, such as:

• A continually sad or grouchy mood
• Trouble focusing
• A major change in appetite and energy
• Feelings of guilt, hopelessness, or worthlessness
• Lack of interest in life
• Suicidal thoughts

But men and women often show different signs of the condition. Men who are depressed may not cry or talk about their feelings. They may not even hint that they're thinking about suicide. Men with depression may try harder to hide their symptoms. As a result, they may get angry and aggressive. They may also be more likely to seek relief through alcohol or drugs.

Eating and body image disorders

Anorexia, bulimia, and binge eating disorders are serious, possibly life-threatening disorders. They are marked by abnormal attitudes toward food and weight. Men with an eating disorder may watch calories obsessively, or they may work out at the gym to excess. Men with body image issues may also become obsessed with their muscles, skin, genitals, nose, or hair.

Bipolar disorder

This mental illness causes swings between depression and mania, a state of extreme euphoria and high energy. This disorder used to be called manic-depression. Other symptoms include:

• Racing thoughts
• Being easily distracted
• Talking too fast or too much
• Not sleeping for days at a time
• Making grandiose plans
• Taking part in high-risk activities, such as multiple shopping sprees

Like women who have the disorder, men may have ongoing problems with work, sex, and relationships. Without treatment, many turn to substance abuse, act out aggressively and in anger, or think about suicide.

Coping with mental health issues

If you are suffering from one or more of these illnesses, treatment will let you lead a full, productive life. These mental illnesses may be difficult and painful, but they are all very treatable. Treatment may include counseling, medicine, or both. You may possibly also be treated with complementary therapies, such as biofeedback.

It's important to know that you have nothing to be embarrassed or ashamed about. These conditions are illnesses, not weaknesses. The same goes for any addictions you might have.

Many men have had trouble communicating what they're feeling and figuring out how to talk about it.

Here are some important first steps:

• Get medical care. Your healthcare provider is used to dealing with these issues. He or she can help you get the treatment you need. In some cases, you may be able to resolve your problems with therapy rather than medicine.
  
• Find healthier ways of sharing your feelings. It can be tempting to yell or act out or turn to drugs or alcohol when you are feeling unhappy. But instead of lashing out in anger, try something different. Breathe deeply, count to 10, and give yourself some time to calm down.
  
• Manage your stress. Stress at work and at home can worsen the symptoms of many mental illnesses. Don't feel guilty about taking time for yourself to do things you enjoy. You may also want to see if deep breathing, meditation, or stretching helps you relax.
  
• Get regular exercise. Research suggests that daily exercise can help relieve the symptoms of depression. People who exercise regularly in their free time are less likely to have this mood disorder.
  
• Take care of yourself. You deserve it. Exercise regularly, get plenty of sleep and eat healthy meals with lots of fruits and vegetables. Stay away from drugs and alcohol. Being gentle with yourself can put you in a better frame of mind to deal with your mood disorder.
  
• Tell someone right away if you have thoughts of harming yourself. Call 911 or go to a hospital emergency room. Ask a friend or family member to stay with you. Don't stay alone. You can also call the toll-free 24-hour hotline of the National Suicide Prevention Lifeline at 800-273-TALK (800-273-8255); TTY: 800-799-4TTY (4889) and talk to a trained counselor.

Remember, don't be afraid to talk with your healthcare provider. You can tell them about constant anxiety, grouchiness, depression, or any other abnormal moods or symptoms you are having. Getting treatment and learning some coping methods can help bring these disorders under control.

Summer: it’s a time to relax, go on a vacation and enjoy the splendor of the outdoors. It’s also a good time to brush up on summer health and safety tips. While pool parties, boating excursions and hiking adventures entice a spirit of playfulness and fun, they can present dangers that even the savviest adults can overlook. To help keep employees out of harm’s way this summer, equip them with a few, simple summer safety hints.

Five Summer Health and Safety Tips for Success

To maximize health and safety this summer, Wellworks For You is here to help employers empower employees with summer safety tips. To eliminate concerns, all it takes is a little education, a lot of water, and protection from pests, rogue automobiles and the sun.

Here are five summer safety tips for the workplace (and beyond):

1. Sunscreen and Seek Sun Safely - One of the best things you can do to ensure your skin health and safety this summer is to sunscreen up. According to the American Academy of Dermatology Association, 9,500 people receive a skin cancer diagnosis annually. To keep your skin protected, always apply a sunscreen with a minimum SPF of 30. Whenever possible, wear a hat and seek refuge in the shade. Capturing a little Vitamin D via the sun is okay, but keep exposed skin to a minimum.
2. Splash Safety for Everyone - Many times as adults, we’re cautioned about the dangers of children around water. While it’s vital to ensure a pool is protected with a four-foot fence to keep little ones safe, there are other factors to consider surrounding water safety. If you’re an adult, make sure that when swimming this summer, you do so in a pool or hot tub with appropriate amounts of chemicals to avoid skin problems or other possible more serious conditions.
3. Bug Protection Basics - Sadly, the summer is a favorite season for bugs. Mosquitos, a notorious nuisance to outdoor summer events, carry a number of pesky illnesses and diseases. To protect yourself, use a bug repellent to keep mosquitos and other cumbersome critters at bay.
4. Fitness Precautions to Pay Attention to - It’s admirable to stay healthy during the summer when travel, changing schedules and heat can deter individuals from remaining on track. To ensure your health and safety, it’s important to remain hydrated, wear protective gear—helmets, sun coverings, reflective gear—and be aware of your surroundings, especially in congested areas.
5. Hydrate, Even When It’s Late - Water in the morning, water in the evening, water at suppertime! No matter whether it’s sunny, overcast or late at night, higher summertime temps warrant more hydration. Experts recommend consuming a minimum of two to four liters of water (preferably more) per day to prevent dehydration.

More Health and Wellness Tips

If you’ve enjoyed these summer health and safety tips and would like recommendations for maximizing wellness during every season, Wellworks For You has exactly what you’re looking for. As leaders in comprehensive workplace wellness programs, we promote health, safety and overall suggestions on optimizing wellness for employees in and out of the office.

To get started, simply call us at 800-425-4657.

The perfect Valentine’s gift? A healthy heart that you can celebrate for years to come!

This time of year, hearts of all shapes and sizes seem to be everywhere: supermarkets, drug stores, even gas stations are packed with heart-shaped gifts for your Valentine. Even food gets in on the act. There are heart-shaped pancakes and pizzas, not to mention all the themed cookies, cakes, and candies. Why is this day celebrating love and everything heart-shaped terrible for our actual hearts? Shouldn’t we be extra good to our hearts on Valentine’s Day?

After all, February is also host to American Heart Month, and heart disease is the leading cause of death for men and women in the United States. Why not try these heart healthy tips to be good to your heart and your sweetheart this Valentine’s Day!

Our 10 Heart-Healthy Tips For Valentine’s Day:

Enjoy the winter months with delicious, comforting, and easy healthy dinner recipes..

1. Raise a Glass: What’s Valentine’s Day without a little wining and dining? Research has shown that moderate consumption of red wine is part of a heart-healthy diet. The flavonoids in red wine have an antioxidant effect, can help raise good cholesterol and prevent blood clotting. As a general rule, the sweeter the wine, the lower the flavonoid levels. Stick with reds like Pinot Noirs and Cabernets, or any Bordeaux. Of course, the American Heart Association recommends no more than one drink (4 oz. of wine) per day for women, and two for men.
   

1. Eat the Chocolate: 58 million pounds of chocolate are sold the week of Valentine’s Day! While chocolate isn’t generally considered a heart-healthy food, certain variations of the sweet treat can reduce inflammation and risk of heart disease. Only dark chocolate meets the criteria - aim for a cocoa level of 60-70%. As always, moderation is key. Studies show that people who take time to savor the chocolate are satisfied with smaller servings. Whip up a batch of dark chocolate-covered strawberries for an antioxidant-packed treat.
2. Believe in the Power of Love: Love is more than a wonderful feeling - it has very real health benefits as well. One of the best ways to keep your heart healthy is to simply be in love. Studies of loving relationships (marriage, family, friendship) show that they boost levels of antibodies and lower stress hormones.
3. Switch to Olive Oil: Olive oil can be substituted for butter in most recipes, and is a good source of monounsaturated fats - which reduce cholesterol and blood sugar levels. Use extra-virgin olive oil in place of butter when cooking your favorite romantic meal.
4. Stay home: Cooking at home allows you to better control the quantity and quality of what you’re eating. Make it a date and take some cooking classes with your Valentine, and learn to make some new heart-healthy meals. If you do eat out, be mindful of the fat and sodium content of your order, and take some leftovers home - restaurant portions are usually huge!
5. Take a Romantic Stroll: Physical exercise is key to heart health. Take a long, romantic walk with your sweetheart - not just for Valentine’s Day, but make it a regular habit. Try to squeeze in a 30 minute walk 5 times/week.
6. Unwind: Staying stress-free is key to keeping your heart healthy. Find a relaxing hobby to enjoy - crocheting, cooking, woodworking - whatever helps relieve your stress. Read aloud, sip some tea, just make sure to set aside some time each day to decompress. And that’s not just a good heart health tip, but good advice for maintaining relationships as well!
7. Count Your Blessings: Just as worry and anger lead to high blood pressure and heart disease, their opposites - mindfulness and calm - contribute to better health and general well-being. Deep breathing and meditation also helps lower blood pressure.
8. Hit the Dance Floor: Dancing is not only romantic, it’s also a heart healthy workout. Sign up for a dance class, or just turn up some tunes and get shaking - dancing can burn over 200 calories an hour!
9. Get Between the Sheets: It’s Valentine’s Day after all. It turns out that sex not only adds pleasure to your life - but can add years to it as well. According to a study published by the American Journal of Cardiology, men who had sex at least twice a week were less likely to develop heart disease than men who only had sex once a month. Sex can also keep your heart healthy by releasing endorphins and easing stress.

Are you ready to give your heart the best Valentine’s Day ever? These 10 heart healthy tips will get you off to a great start, but it’s also important to “know your numbers” - your blood pressure and cholesterol levels. Sign up for a biometric screening to find out if you need to take any other heart health actions.

“Brain food” or “food for thought” are expressions with more meaning behind them than you might expect.

According to a recent Harvard Health story, 95% of serotonin is produced in the gastrointestinal tract. In other words, it truly matters what you put into your body. This brings to mind another favorite metaphorical expression: “You are what you eat.” To help boost both brain and body health, there are a few staples you can easily and mindfully integrate into your daily diet.

10 Brain Foods to Boost Mental Health, Focus, and More

Here are 10 foods that boost your brain functions and give you a healthy glow:

1. Nuts
   Nuts are loaded with vitamin E, which has been shown to help prevent cognitive dysfunction, particularly for older adults. Walnuts, in particular, have been shown to improve mental performance; the omega-fatty acids further support healthy brain function.

1. Whole Grains
   The brain requires energy to perform properly. Whole grains provide some of the best fuel for the body by slowly releasing glucose into your bloodstream. Consider this a gradual energy blast that will keep your brain consistently active and alert throughout the day.
2. Fish
   Fish is the quintessential brain food. Oil-rich fish contain high concentrations of omega-3 fatty acids, including EPA and DHA. These support memory, brain function, and neurotransmitter regulation, which increases your ability to focus.
3. Eggs
   Egg yolks are an excellent source of choline, which supports the neurotransmitters that regulate memory. The protein in eggs is great for building overall cognitive function. Plus, the B vitamins in eggs reduce blood levels of homocysteine, a compound associated with Alzheimer’s disease and cognitive impairment.
4. Blueberries
   Blueberries and other dark berries, like black currants, house vitamin C, brain-healthy antioxidants, and protective compounds called anthocyanins. Eating blueberries has also been shown to delay memory loss.
5. Flaxseed
   Alpha-linolenic acid (also known as ALA) is a fatty acid that can improve the function of the cerebral cortex. Flaxseeds are the single strongest source of this healthy fat. Flaxseed intake can increase the brain’s ability to process sensory stimulation and information.
6. Spinach
   Spinach, the “superfood” poster child, is loaded with vitamins and minerals that support brain health. Leafy green vegetables, in general, are associated with reducing cognitive decline.
7. Pumpkin Seeds
   Pumpkin seeds have a high concentration of zinc, a mineral that enhances memory and thinking capabilities. These seeds are also rich in magnesium, tryptophan, and B vitamins, all of which promote mental and emotional stability and reduce stress in the body.
8. Broccoli
   Broccoli is an excellent source of vitamin K and includes glucosinolate compounds. Vitamin K improves brain power, while glucosinolates have been shown to slow down the degeneration of acetylcholine neurotransmitters, which are needed for a healthy central nervous system and memory function.
9. Sage
   The compounds in sage help to maintain acetylcholine. Furthermore, studies have demonstrated an association between sage and optimal concentration abilities.

Additional Food for Thought

Collectively, the healthy brain foods above can:

• Improve cognition
• Reduce the risk of certain diseases
• Function as powerful antioxidants for your body
• Improve memory
• Maintain healthy blood pressure

Providing brain food tips is only one of the many services Wellworks For You can offer companies. We offer diverse, comprehensive, and customizable wellness programs that include health coaching, wellness challenges, health-fair management, e-learning series, and more.

At Wellworks For You, we specialize in helping companies like yours maximize employee wellness rates to achieve quantifiable health improvements in the workplace and beyond.

To learn how Wellworks For You can boost overall health in your work environment, reach out to your wellness coordinator or click here to book a demo.

As a part of your company’s comprehensive wellness program, you may consider developing and publishing a regular wellness newsletter. This is usually done via email and should go out to your corporation’s staff mailing list. Remember that a good corporate wellness program can help your company decrease sick leave absenteeism and significantly minimize workers comp and health care costs. Education is a key component of a successful wellness program and that’s why so many corporations have begun the practice of publishing a wellness newsletter.

3 Tips for Writing an Outstanding Wellness Newsletter

1. Set Some Goals:

• Remind employees of current challenges/incentives
• Promote the programs you are running that month
• Build a relationship with employees by offering them valuable information

You can also set goals for the success of your wellness newsletter:

• Establish a regular publishing schedule (once per month is recommended)
• Achieve a certain percentage for your open rates
• Increase employee involvement with your wellness programs

2. Keep it Practical and Educational:

• Recipes for healthy meals or snacks
• Interesting statistics or infographics on health issues
• Easy exercise recommendations

3. Encourage Engagement: While you don’t want to overburden your readers with too many calls to action, you do certainly want to use your newsletter to promote their involvement in the current programs and incentives that you’re offering through your wellness program. Always remind your employees about what’s happening at your company and how they can use those programs and tools to their advantage as they pursue a healthier lifestyle.

In addition, you’ll want to offer ways for readers to directly interact with the content in your newsletter. Here are some ideas on how to accomplish that:

• Include trivia questions and prizes for winners
• Prompt readers to engage with your company’s social media platforms in some way (example: Highlight the fact that a new photo album has been uploaded on Facebook, displaying pictures from your last corporate lunch and learn and invite readers to go check it out!)
• Include a prompt or survey that your readers can respond to via email

If planning, writing and publishing a quality wellness newsletter for your corporation sounds like a lot of work, then you may want to look into hiring a wellness company to produce these for you. Call Wellworks for You to ask about our wellness newsletter and bulletin program as well as our other services that may be helpful for your company!

Confused about health coaching?

We’ve got a health coaching definition to clarify your understanding and improve your company’s physical and financial well-being!

If the phrase “Health Coach” only brings to mind your junior high gym instructor who also taught the “Health and Hygiene” course (you remember, the class that made all the kids giggle and squirm), it’s time to think again!

What does a Health Coach do?

A health coaching definition for today highlights society’s realization that we can all benefit from someone who’ll keep us motivated and hold us accountable in our efforts to live healthier lives.

And not just any “someone”‘—an approachable authority, highly-educated in the latest health, nutrition, and exercise research, expertly trained in strategies for cultivating optimal well-being, able to bring it all into a supportive, one-on-one relationship.

Pages From The “Health Coaching Playbook”

Health Coaches don’t carry around physical playbooks scribbled full of Xs, Os, and arrows. But just as athletic coaches have plans of action to help their teams reach goals, Health Coaches have strategies to help you and your company’s staff achieve healthier living.

If they were playbook pages, these strategies might be titled...

Planning for Particulars

Health Coaches are mentors. They build one-on-one relationships in order to make wellness plans and set health goals that will work for a specific person. When it comes to cultivating healthier living, Health Coaches know “one size fits all” won’t cut it. Instead, they emphasize bio-individuality, and tailor diet and exercise plans for each person’s biological makeup and unique needs.

Full-Person Focus

Shedding a certain number of pounds or spending a specific number of hours a day in the gym are only good goals if they’re parts of a wellness plan that benefit the whole you. And Health Coaches take this holistic view. They respect the way our work and home routines, our personal relationships, even our emotional and spiritual lives all combine to shape our overall health.

Major Motivation

Doctors want you to meet your good health goals, but don’t have time to cheer you on each step of the way. That’s one gap Health Coaches fill. They are supportive allies who help you map and track your progress, identify and access all potential resources and supports, and break down external and internal barriers standing between you and better health.

Step by Step

No athletic coach expects players to hit a homerun their first time at bat or score a touchdown the first time they run the football. Likewise, Health Coaches don’t expect you to achieve total health overnight. They know sustainable health comes bit by bit, through incremental but important changes. No “miracle fixes” here—Health Coaches are with you for the long, but rewarding, haul to wholeness!

Head in the Game

Health Coaches bring not only practical experience but also specialized education and proven psychological theory to their work. Credentialed through such professional organizations as the National Society of Health Coaches (NSHC)and the American Council on Exercise (ACE), Health Coaches use academically rigorous models of behavioral change (like TTM and health belief) that are empirically proven to bring real, lasting results.

Health Coaching With Wellworks For You

According to Forbes, 70% of U.S. employers offer general wellness programs to employees. That’s up from only 58% just eight years ago! And Health Coaches have a big part to play in these programs.

Wellworks For You offers cutting-edge health coaching, among many corporate wellness programs, that help you and your valuable staff live healthier, happier lives, on and off the job—and boost your bottom line by decreasing sick leave absenteeism, workers’ compensation costs and healthcare costs. Decreased expenses and increased wellness go hand-in-hand!

Why not speak with one of our expert health and wellness consultants today about how corporate health coaching can speed your staff to health victories that benefit them and your business? Call us toll-free at 1-800-425-4657 or contact us through our website today!