Wellness Wednesday

*Release Date*	Description and Link
10/20/21	Over the course of these Wellness Wednesday’s we have done many meditations. They may be going well or they might not. Either way, it might be helpful to dig deeper. To dig deeper, we will go through a three part series of short videos that go into Vipassana meditation. There are several types of meditation and you are encouraged to do whatever works best for you. Here is the link to part 2. https://youtu.be/0eKD-mDa3CA If you would like to practice meditation after the video, here is some calming music to help you get there. https://youtu.be/zZOm0-kKZ-o
10/13/21	Over the course of these Wellness Wednesday’s we have done many meditations. They may be going well or they might not. Either way, it might be helpful to dig deeper. To dig deeper, we will go through a three part series of short videos that go into Vipassana meditation. There are several types of meditation and you are encouraged to do whatever works best for you. Here is the link to part 1. https://youtu.be/KQOAVZew5l8 If you would like to practice meditation after the video, here is some calming music to help you get there. https://youtu.be/lFcSrYw-ARY
9/29/21	Generosity is the act of being kind and giving. You can give physical items, like gifts, or you can give your service, like holding the door for someone. Now you might wonder why you should be generous or how this is related to your wellness. The easy answer is that your generosity can improve the lives of others and that can create a ripple effect that improves the lives of everyone. Think about it this way. You smile at a stranger who just got bad news. That person realizes that things are going well. That person pays a compliment to a coworker. That coworker feels better and shares a treat with their child. The child goes to school and stops a bully from bothering another child And so onhttps://youtu.be/7mhyRBiIp4Q If you need some inspiration view this video. If the ripple effect isn’t enough, try this. Give someone a small gift and watch the joy they experienced. You gave them a gift and the joy and that is pretty special.
9/22/21	Simple things you can do to live your best life. 1) Celebrate someone else’s success. 2) Write down 1 thing that you are good at. Keep it at your desk, in your car, or on your bathroom mirror. 3) Think about something that you are bad at. Flip it to the positive. Are you impatient? No, you are passionate. 4) Eliminate the critics in your life. Stop calling that toxic friend. Don’t ask your manipulative parent for their advice. Delete people on social media who make you feel bad. Don’t get involved in gossip. 5) Give back to the community. 6) Pay it forward at Starbucks/the grocery store/McDonald’s. 7) Forgive yourself. 8) Forgive others. 9) Laugh and smile
9/15/21	On this Wellness Wednesday, please take a few moment to familiarize yourself with all the UTSW wellness resources. Wellness: Benefits & Insurance - UT Southwestern, Dallas, Texas Information includes: Upcoming fitness events, such as “Walktober” Resources to supplement your health benefits Airrosti – For Chronic Pain and Unresolved Injury Hinge Health – For Back, Knee, and Hip Pain Livongo – For Diabetes and Hypertension MDLIVE – Virtual Doctor Visits 24/7 Wondr Health (formerly Naturally Slim) – For Weight Loss Omada – For Obesity-related Diseases Seasons of Life – For Help with the Passing of a Loved One Quit Smoking information Child Care Family Support Pregnancy and lactation support Benefits and Insurance: HR Resources - UT Southwestern, Dallas, Texas Information about your benefits, such as health insurance. Discounts: Benefits & Insurance - UT Southwestern, Dallas, Texas Discounts on everyday items. Pay and Paycheck Details from the Payroll Department - UT Southwestern Information on how to view your paycheck, update your W2 preferences. Report Concerns (utsouthwestern.net) Compliance hotline information Development Resources - ODT - Human Resources (utsouthwestern.net) Career and personal development resources Articles and Resources: Employee Assistance Program (EAP) - UT Southwestern, Dallas, Texas. It is free and confidential. You can reach them 24 hours a day, 7 days a week. They have great resources for a variety of life issues. They also offer up to 4 counseling sessions per issue. Services are provided for you and eligible family members and dependents in your home. Phone: 214-648-5330 Phone (toll-free): 1-800-386-9156 eap@utsouthwestern.edu
9/8/21	Today we will put down our cell phones…just for a little while. Let’s make a plan to take a break from our cell phone. Now you might be asking me, why would I want to do that? Pick your favorite reason from the list below. Constant ringing, vibrating, notifications, etc. make you more stressed. Constantly holding your phone is causing your body stress. Your hands, neck, and back start to suffer being in an odd position. Eye strain is occurring causing headaches and fatigue. You are losing your vital human interaction. Humans are social creatures. Social media is creating negative emotions. Not everyone is perfect all the time. Your family and friends miss you.Make a pledge with yourself to put down your cell phone for a while today and every day. Here are some ideas of what you could do instead of using your cell phone. Make a pledge with yourself to put down your cell phone for a while today and every day. Here are some ideas of what you could do instead of using your cell phone. Reading a book Talking to a friend Going for a walk Doing a puzzle Listening to music Making a snack Taking a nap Meditating Creating a goal Taking a class Play with your children Pet a dog or cat
9/1/21	Today we will talk about creating a self-care box. A self-care box is easy to create using a basic empty box, like a shoe box, and some comfort items. Below is a list of suggestions. Feel free to put whatever suits you, in your box. Box (shoe box, Amazon box, your child’s old school supply box, a basket) Tea or hot chocolate Non-perishable snacks (nuts, hard candy, crackers, cookies) A picture of loved ones Your favorite stone or crystal A stress ball or fidget toy Motivational sayings or quotes Things that smell good (incense, candles, herbs, essential oil) Bottle of water Tylenol or Advil Microwavable heat pack Eye pillow Journal and pen Handwritten notes Example of a self-care box: Once you have your self-care box together, feel free to take it out whenever you need a break. Take a few moments to explore whatever item peaks your interest that day. One day you could smell something nice while you squeeze a stress ball. Another day you could make a cup of tea while you look at a picture of your family. While another day you microwave your heat pack, take an Advil, and drink your bottle of water.
8/18/2021	Here is a meditation you can do every time you wash your hands. Taking a 30 second break can help release stress from your mind and body. While washing your hands, visualize that you are washing away your stress, anxiety, and any tension in your body. Concentrate on the feel of the water on your skin. Envision the power of the water is rinsing away your negative thoughts. Sadness, anger, regret, tension, and frustration fall of your body as the water runs from your hands down the drain. Let everything that no longer serves you to go down the drain, never to be seen again. As you dry your hands, picture your life as calm and peaceful. If meditation isn’t your thing, try listening to some calming music today. https://youtu.be/jXZAbnn1kTU
8/11/21	Tips for Living Your Best Life 1) Be the best version of yourself….every day 2) Observe yourself – take a moment to look at who you are 3) Identify your bad habits…consider replacing them with good habits 4) Set intentions 5) Live in the present 6) Take responsibility for your actions 7) Take pleasure in the small things 8) Do something to make someone else’s day 9) Take care of your body (water, good food, spend time with loved ones, exercise, enjoy nature) 10) Disconnect from the social networks/online world from time to time. (Put down that phone!) Dr. Maya Angelou’s 3-Word Secret to Living Your Best Life https://youtu.be/sr6LMr-rXEc Iyanla’s Tips to Live Your Best Life https://youtu.be/7g_IMHprGMo Don't Allow Your Life To Be Controlled By These 5 Things https://youtu.be/nQ7XCalQfx0
8/4/21	An intention is a thing that you aim or plan to do. Using an intention each day will help you gain focus and create purpose in your day. There are so many resources on the Internet that will help you walk through intentions. (Some links are below.) But you can chose to make your intention simple and easy. You can create an intention of peace, for example. As you go through your day, think about peace. When you encounter situations that don’t give you peace, think about how you can create peace. Think about how peace makes you feel and why you chose peace. Think about how you can give peace to others. And there you go, you are living with intention. Easy peasy. How to Set Powerful Intentions in 5 Steps (chopra.com) Setting Intentions & Know How to Set Intentions for Successful Living \| TheMindFool 15 Daily Intentions to Set for a More Driven Life (lifehack.org) Live + Practice From the Heart: Identify True Intention (yogajournal.com) 4 Minutes to Start Your Day Right! https://youtu.be/HgiiY9TLtX8