WELL In Mind Weekly Minute: How to manage the very difficult

Even during “normal” times, many of us feel we aren’t fulfilling our spouse, parent and employee roles perfectly.  Today it might seem impossible, but we can aspire to be our best selves and remember that we won’t always be living in a pandemic.  In the meantime, there are coping strategies you can use to alleviate any burnout.

• Accept that not everything can be a priority. Recognize that you are working multiple jobs in ways that you haven’t before.
• Every weekend, make a plan for the upcoming week that includes your work and household tasks as well as your children’s school and non-school activities. Use a planner or wall calendar that everyone in the house can see.
• Within that schedule, allow for flexibility.  Allow children to have some role in the planning to help them feel more involved in the process.
• In terms of the school day, quality over quantity matters. Plan for other activities and try to make sure some of them don’t involve a screen.
• Be creative and take a non-traditional approach. There is no rulebook for these times so do what works best for you and your family.

Remember to take care of yourself.  If you’re feeling overwhelmed, tired or just not yourself, you’re less likely to meet today’s demands. In addition to good nutrition and exercise, below are some tips to help you be your best self:

• Set a time to be off from work and adhere to it.
• While the ability to travel may be limited, still try to use some vacation time, even if it is just a day or two, to recharge.
• Arrange a support group/virtual meet-up with friends/other parents as a way to share ideas on what has worked and what hasn’t.

If you continue to feel overwhelmed, contact the Well In Mind EAP.  We’re here to help.  (815) 933-2240 option #2.

Self-care is better done in small bits every day! Check out our wellness calendar for the month to practice taking care of yourself physically, mentally, and emotionally each day.

Communication is a major aspect of a healthy team environment, work satisfaction, and building and maintaining work relationships. Stress can quickly break down communication, so it’s helpful to review ways we can enhance our communication to contribute to a supportive, empathetic work environment.

10 Things to Do at RMCto Recharge

1. Walk/Sit by the River. It is beautiful, peaceful, and often quiet with minimal to no traffic. Take 10 minutes to walk on the river path, or sit on a bench or in the gazebo and focus on the sound of the river, the pretty landscaping, and relax your mind and body. Not at the hospital?Aim to get outside and enjoy the nature available to you near your office.
2. Check out the Lavender Room. Room A155 in the surgical hallway is the lavender room. It has 2 recliners and overlooks the central garden area. Schedule time in to your day to  check it out and unwind! Not at the hospital? Ask your supervisor about creating a lavender room at your location.
3. Sit down to eat, with no screens. Even if it’s a snack, or a few bites, make an effort to sit down to eat, and even better eat without a phone or computer in front of you!
4. Share a positive story with a co-worker. Whether it’s personal or professional, intentionally share a positive story with a co-worker to boost morale and mood.
5. Take the stairs. Especially if you experience the afternoon slump, pick at least 1 time per day where you take the stairs instead of the elevator.
6. Write a connection card. Focusing on the good work others are doing, or the ways they make our lives better and easier, can help reduce stress. Send a connection card to let a co-worker know you see and value them.
7. Music. Listen to music you enjoy on your way to or from work, or during some down time at work. Listening to music can relax our mind and body and help quiet stressful thoughts.
8. Take a new route. Take a new route on your commute to work, or how you enter the building. When we take new routes, our brain notices things in new ways, and when we are not on autopilot, our mind is less likely to be roaming with stressful thoughts.
9. Clean your area. Clutter increases stress and decreases our mood. Take a few minutes to tidy up your space, and add some pictures of nature or other peaceful things, places, or people that you can look at throughout the day when you need to relax.
10.  Call Well In Mind. We are here for you! Reach out to schedule a therapy appointment, or if it’s a moment of significant distress reach out and ask for tools and tips to use in the moment to help you cope.

Well In Mind is here for you.  Call 815-933-2240 to schedule an appointment or to ask about your EAP benefits.

6 Simple Steps for Building a Culture of Compassion

1) Microcompassions

These are actions we can take every day, every moment. Microcompassions happen any time we’re: moving from me to we, we’re lifting someone up, making connections.

2) Smiling

It’s not hard. When we’re walking down the crosswalk. When we greet each other in a meeting. When we’re in line in the cafeteria. Just smile. Say hello.

3) Compliments

This follows the smile. Notice something good about them. “Oh, I like your earrings.” “Your shoes are cool.” “I like what you said in the meeting last week.” “I always appreciate seeing you.”

4) Inclusion

In a meeting we often hear only a few voices, while others remain quiet. We can bring the quiet ones into the fold. “Jane, I’d really like to hear what you have to say.” Or, if you’re getting together with friends, is there someone who often isn’t included who would like to be invited?

5) Listening

Just listen, with the intention of deeply understanding the other person. Not thinking about your own story. Not waiting to interject. What are they trying to say, and why?

6) Curiosity

What question can you ask that will light someone up? Get curious. Make it a point to remember. “Sanjay, how’s that patio project coming?” “Lisa, what’s your puppy up to this week?” “Colin, have you been fishing lately?” And my favorites: “What’s most alive for you right now?” “What are you most grateful for today?”

Compassion doesn’t have to be a big act. We can create a culture of compassion in our workplace, in our family, in our neighborhood, with simple gestures.

Well In Mind is here for you.  Call 815-933-2240 to schedule an appointment or to ask about your EAP benefits.