JANUARY
Wellness Manager Monthly™
Setting Up for Self-Care
As a new year begins, this month’s theme is about being in tune with what you need to take care of you. Along with self-care, it’s also important to be mindful of taking care of each other.
National Health Observances
HealthyLife® Newsletter
Well-Being Slides
Post this short slide presentation on your onsite T.V. screens, H.R. and/or wellness program office.
Click on thumbnails to download .jpg files.
Featured Wellness Activity
Setting Up for Self-Care
The goal of this activity is to identify and practice some self-care activities.
Key Messages
Self-care can take many forms. At its core, it’s being in tune with what you need to nourish all parts of your health and well-being – physical, mental, emotional, and spiritual.
It’s not always easy to find time for self-care. Often, it’s about doing small things that don’t cost much, in time or money.
Self-care is different for each person, and it can change over time. Take time each day to check in with yourself and what you need.
Some people may choose to do something they value and is calming, such as meditating, connecting with friends, or simply resting their mind and body in a quiet space for a few moments.
Others may focus on something physical, such as eating a healthy snack or going for a walk. Or mental, such as learning something new for the joy of learning.
Whatever self-care activities you choose they should leave you feeling nourished and gratified.
3 Ways to Work this Activity
Distribute Resources
Send key messages and share resources with employees, including the SMART goal examples from the Well-Being slides. Encourage employees to focus on the tips that most apply to them.
Healthy Selfie
Invite employees to share a selfie doing a self-care activity and briefly describe how it helps them take care of themselves.
Daily Self-Care Challenge
Invite employees to try 1 new daily self-care activity each week for 4 weeks. Employees can track their activity on your wellness message platform.
Lifestyle Changes can be as Effective as Medication, Counseling
5 Ways to Change Habits
Fuel Up
The purpose of this monthly feature is to highlight healthy snack and meal ideas to help you stay focused and energized throughout your workday, wherever you may be.
Chia Seeds
Small and mighty in nutritional content, chia seeds are great sources of fiber, antioxidants, and heart-healthy omega-3 fats. Chia seeds easily find their way into tasty puddings, smoothies, and baked goods.
Worksite Ideas
Distribute the handout along with the brief description of chia seeds to employees.
Invite employees to share photos of their favorite way to eat chia seeds and post on your wellness message platform.
Coach's Corner
This monthly feature provides another option for reinforcing a key message to employees.
Dear Health Coach,
I find it hard not to feel selfish when I take time for self-care. I have a long list of daily ‘to-dos,’ taking care of my family and meeting my work commitments. What do you suggest?
Thank you,
How to Not Feel Selfish
Dear How to Not Feel Selfish,
Whenever you go down this negative self-talk road, try to remember that your self-care benefits everyone in your life. It helps you be a better partner, parent, friend, and co-worker. Self-care also helps you build healthy boundaries, so you don’t use up all your personal energy taking care of everyone but yourself. And remember, you are also modeling healthy behaviors for others. It’s a win-win for everyone!
In Good Health,
Your Health Coach
Weekly Thrive Tips
The purpose of this monthly feature is to offer employees examples of simple self-care activities on a weekly basis.
Be Mindful
Move Your Way
Nourish
Sleep Well
Go for a walk on a chilly day for an energy boost.
Wind down before bedtime by doing something relaxing.
Take 5 deep breaths when stuck in traffic.
Make a pot of chili with more beans and veggies and less meat.
Communication Campaign
Here are suggested templates of weekly communications to share with employees.
First Day of the Month
Greetings and Happy New Year!
As a new year begins, this month’s theme is about being in tune with what you need to take care of you. Along with self-care, be mindful of the importance of taking care of each other, too.
Self-care can take many forms. At its core, it’s being in tune with what you need to nourish all parts of your health and well-being – physical, mental, emotional, and spiritual. It’s not always easy to find time for self-care. Often, it’s about doing small things that don’t cost much, in time or money.
Self-care is different for each person, and it can change over time. Take time each day to check in with yourself and what you need. Some people may choose to do something they value and is calming, such as meditation, connecting with friends, or simply resting their mind and body in a quiet space for a few moments. Others may focus on something physical, such as eating a healthy snack or going for a walk. Or mental, such as learning something new for the joy of learning. Whatever self-care activities you choose should leave you feeling nourished and gratified.
Measure Your Progress
[INSERT SMART Goal graphic]
Want to know if you’re getting closer to meeting your health and wellness goals? It helps to set smaller, monthly goals to keep you on track. Choose one of the suggested goals that’s a good fit for you, or create your own:
1. Each morning for the next week, I will identify 2 self-care activities I will practice each day.
2. For the next 2 weeks, I will meditate for 5 minutes every evening using a meditation app.
3. I will identify 3 good things that happen to me each day for the next 2 weeks and write them down.
In Good Health,
Attach: Setting Up for Self-Care Well-Being Slides
1st Week of the Month
Greetings!
Be a part of Setting Up for Self-Care month by sharing a Self-Care Selfie.
Post a selfie of a self-care activity you do and briefly describe how it helps you take care of yourself on [HealthyLife® message board – company message board – company Facebook/Instagram or other] anytime this month.
Remember, self-care can take many forms, is different for each person, and can change daily. Self-care nourishes the physical, mental, emotional, or spiritual part of your health and well-being.
For more information on self-care practices read the attached article.
In Good Health,
Attach: Self-Care Corner: Lifestyle Changes Can be as Effective as Medication, Counseling
2nd Week of the Month
Attach: January Coach’s Corner
3rd Week of the Month
Greetings!
This month’s featured fuel is chia seeds. Small and mighty in nutritional content, chia seeds are great sources of fiber, antioxidants, and heart-healthy omega-3 fats. Chia seeds easily find their way into tasty puddings, smoothies, and baked goods.
In Good Health,
Attach: (Fuel Up) Cheer for Chia Seeds
4th Week of the Month
Greetings!
We hope you enjoyed Setting Up for Self-Care month and tried some new ways to practice self-care.
Remember you can post photos of your self-care practices on the [HealthyLife® message board – company message board – company Facebook/Instagram or other] by the end of the month.
For more information on creating self-care practices or changing some current habits to be more healthful, see the attached article.
In Good Health,
Attach: 5 Ways to Change Habits
First Day of the Month
Week 1
Week 2
Week 3
Week 4
Wellness Topic:
Setting Up for Self-Care
Education: Glaucoma
Preventive Focus:
Eye Health
Participation Initiative: Self-Care Selfie
National Observance: Glaucoma Awareness
Health Video
Glaucoma
