It’s Professional Wellness Month, and in honor of it, we have tips for you to maintain a healthy work-life balance and a healthy lifestyle at work.
Don’t let your job stop you from exercising. Even if you can only get out to take a 15-minute walk around the block on a break, getting moving is good for your body and can help clear your mind.
Take time for self-care during the week. Spending time on yourself off the clock can improve your performance while you’re on the clock. You can also take time for a class to improve your professional skills.
Take time to reconnect with former colleagues and classmates at mixers, on social media, and in person to hear about valuable knowledge and insights they’ve gained since you saw them last.
Try taking a mini-break from technology and screens over the weekend. It might be hard at first, but once you get used to it, it can be relaxing and raise your awareness of your surroundings.
Make sure you use vacations to refresh your mind and body. Choose a good mix of relaxing, invigorating, and intriguing activities in your time away.
If you work a desk job, your posture may be causing back and neck pain. Try to keep good posture, adjust your computer or chair height to ease the angle, and get up and stretch when you’re feeling sore.
Get used to light lunches and try out meal prep. Eating big meals in the middle of the day can make you feel sluggish, so try to eat a mix of fresh produce and light protein to fuel the day.
Relaxation is the state of being free from tension and anxiety. When I think of relaxation, I imagine myself having no to-do list, sitting back, and watching my son play. Now that I’m raising a family, I understand the importance of taking time to just relax.
On the weekends, I tend to clean my house top to bottom. I get so focused on these tasks that by the time I’m done with my chores, I realize it’s already 5 o’clock on Saturday evening. I get so upset with myself because I spent a whole day cleaning instead of taking a stroll in the park, going on a hike with my family, or just sitting in the backyard and enjoying the nice summer weather.
Then, I rush to get myself together to go do something “fun” before night falls. This defeats the whole purpose of relaxing because I’m so tired by the end of the day, I don’t even get to enjoy the activities with my family.
I now more than ever see why it’s so important to take time to relax. Time and time again, I hear about all of the benefits of relaxation, like lowering blood pressure, increasing blood flow to major muscles, improving sleep quality, and much more. I need to be the best version of me so I can be around and have a good time with my family.
This summer, I am trying something new. I’m giving myself small tasks to do at home every day after work, so when the weekend comes around, my workload isn’t so big. I’m also giving myself a set time frame to clean each Saturday morning. When I’m all done, it’s usually time for my son to take a midday nap, which gives me some dedicated “me time.” When he wakes up, I’m relaxed and ready to have some family fun.
So far, I’m really enjoying my new approach to handling my time. Sometimes, relaxing is much harder than setting up a new plan. There are a lot of reasons you might need a new plan too, like a diagnosis that requires you to try a different approach.
When that happens, our case managers are here to help you make your new plan work in lots of way. They can provide motivation, tools, and lifestyle skills to help minimize your risk of complications and share resources that are available in your community.
So get started finding a plan that works for you, and don’t forget to take some time to relax this summer.
Jessica Arroyo, born and raised in Wenatchee Valley, is a Medicare community liaison for Health Alliance, serving Chelan, Douglas, Grant, and Okanogan counties in Washington. During her time off, she enjoys spending time with her husband and infant son.
Make nighttime summer memories that will last a lifetime with stargazing. Keep an eye out for special events like meteor showers or learn some constellations (there are some handy apps for that), grab some blankets and hot cocoa, and head to the country.
Have you been in a senior center lately? Well, I’m here to tell you, it is in no way like you’d think it would be. Hip, active, and happy people are taking classes, having a laugh at the welcome table, or volunteering behind the desk. Bingo? Sure, they still have bingo, however they have much more than that these days.
Senior centers bring older adults together who want to gather, socialize, and continue to learn. Before working in the Medicare healthcare industry, I’d never ventured into a senior center. Fast forward several years, and it’s where I may spend part of any given day and where I learn the most about our senior population.
Olympia Senior Center is one such center. It is a thriving, bustling, happy place. The welcome table is where you can find me, along with an eclectic group of awesome, interesting, and vivacious older adults who are always ready to welcome a new person to the center or to the community.
I regularly attend the community awareness meetings that take place at the center every Wednesday. Each Wednesday of the month is different. One meeting provides valuable information on various subjects, activities, and projects around the Thurston County area.
Once a month, a community member presents a travelogue about their trip to an adventurous destination. They show a presentation with vivid pictures and give great details about the points of interest from their trip, plus the details of costs, transportation, and accommodations.
This month, the travelogue’s destination was Vietnam, presented by DJ Marks. She is an excellent presenter and kept the group engaged throughout her presentation. While it would not be the first choice for some of us in the group, we all agreed that it was a spectacular look into the culture and history of the country.
On another Wednesday, the group views TED Talks, which are short, powerful videos on various topics. We’ve explored many themes and subjects over the past few months, like money, fear, political divides, and reforming the American justice system. All of these topics have evoked emotional, professional, and spiritual ideas and opinions during discussions.
I asked Sara Rucker-Thiessen, who coordinates these Wednesday meetings, what makes this center different from people’s expectations of a senior center. She said, “We go way beyond leisure activities and incorporate continuing academic learning and discussion of current social issues, along with the fun activities like dances and bingo.”
Other centers around Thurston County incorporate many of the same activities as the Olympia Senior Center; however, what’s great about Olympia is how it’s tailored its center to fit the countless members who show up every day to stay active, be motivated, and get inspired.
I have learned many things from these well-versed and well-lived individuals. One of them being, don’t think you know what’s going on in the senior center until you go in and find out for yourself.
Joy Stanford is a community liaison with Health Alliance, serving Thurston County. She’s been involved with Medicare for 20+ years and truly enjoys it. She enjoys gospel, R&B, and country music, and she owns over 100 pairs of shoes.
The end of April and beginning of May might be the craziest month-long stretch I’ve ever planned for myself. I will be battling traveling stress each week with almost no downtime in between.
First, I spent a weekend with loved ones around Indy, going to the zoo and shopping. Then, my mom, sister-in-law, and I went on a big weekend trip to New York City to see a Broadway show. The next weekend, I’m headed to Chicago to visit some old friends. The 2 weekends after that, I’m driving home for events, and then the weekend after that, I’m off to Seattle.
No matter what, traveling is stressful, so to get through it, I’m trying to plan ahead, stay on top of things, make the healthiest decisions I can on the go, and enjoy the moments of fun that are the whole point of traveling in the first place.
Planning Ahead to Avoid Traveling Stress
While tickets and such have been booked ahead of time, the planning never ends there.
First, I spring-cleaned my apartment like crazy so that it could survive the coming month without looking like a wasteland.
I pulled tons of great tips to make this list from the helpful resources we shared in our Spring Cleaning for National Cleaning Week post, like using rubber gloves to wipe dog hair off my furniture, freshening up my garbage disposal, and more.
Organize, Organize, Organize
I’ve been making a list of all the things I need to do before each trip, so I don’t do something silly and forgetful, like making myself late by forgetting to put gas in my car before driving to the airport.
And this list doesn’t just include the things I need to pack but also the things I need to do around the house and the errands I need to run first.
This helps me stay on track and not forget all the little things that have to be pulled together at the last minute.
I try to pack as much as I can ahead. The key to-do’s I can mark off in advance:
Buy or organize travel liquids if I’m flying.
Check the weather forecast.
Plan versatile outfits, like things that can mix and match and fit the weather and planned activities, including shoes because I get blisters easily.
Organize or switch to a purse better for travel.
Never forget essentials, like headphones, a book, sunscreen, bandaids, gas in the car, and meds.
Plan driving times and routes.
Then, at the last minute, I can just add in the things I’m still using, like my makeup bag, toothbrush, and phone charger, and avoid all that last-minute packing stress.
Planning for Work
Another important key to planning ahead is making sure work is ready for me to be completely unavailable.
Usually that just means talking to my co-workers in advance and making sure anything that takes place on the weekends, like social media for the next week, is done early.
One of the easiest ways to ruin your vacation is to have to drop everything for work, so make sure you’ve talked to your co-workers and set boundaries for when you’ll be available.
Then, stick to those boundaries because vacations are an important part of avoiding burnout. If you’re only going to check email once a day, stick to that and do it at a time when it won’t ruin your day.
Staying on Top of Things to Avoid Traveling Stress
No matter how much planning you do, it can all fall apart while you’re there if you focused on the wrong thing.
I like to make plans for each day with loose free time around them. You never want to have to be too many places in one day, so one meal with reservations and one event or activity that requires tickets in advance per day is probably plenty. You can munch or discover something new when you’re actually hungry the rest of the time, which can help you avoid overeating on a trip. And you’ll have more time to focus on something you love instead of rushing off to your next activity.
I also like to have extra time planned in so that if I’m exhausted, I can take a nap, shower after a hot outdoor activity, or simply enjoy downtime by watching a movie or grabbing an appetizer with my loved ones.
Get Your Bearings
Another key can be knowing your location and how to get around. I’ve lived in New York and Chicago, so I know my way around the neighborhoods and how the subways work, and pulling up a location on my phone is more than enough for me to find my way in either place.
However, I’ve never been to Seattle, so looking at maps and familiarizing myself with what’s where will be a much more important part of planning that trip so I don’t end up lost when I get there.
Identify what you need to focus on in preparation for each trip for a smooth journey to avoid hiccups in the moment.
Start the Day Off Right
Each morning of your trip, it’s a good idea to review your plans with everyone. Not only will it put you all on the same page, but it will help you remember which important tickets, confirmation numbers, or reservation details you need to bring along that day for your planned activities.
Making Healthy Choices to Avoid Traveling Stress
Traveling stress skyrockets for me when I feel guilty about it, so I’m trying to make healthy choices wherever I go.
A few weeks ago, I bought a Ringly ring. Ringly is a fitness tracker that syncs to your phone but looks like jewelry. I’d been wanting a tracker for a while, and the design of these adorable pieces made me finally get on board.
You charge it in a ring box and manage it from an app on your phone, and no one would ever know from looking at it that it’s a tracker.
Because of this new tracker, I can see how much walking I’m doing each weekend. The weekend in Indy, I walked 9.2 miles. And in NYC, we planned in time to walk the High Line and the bottom half of Central Park. We ended up walking 25.5 miles total!
I also try to choose healthier food choices most of the time without sacrificing the experience.
Enjoying the Moment to Avoid Traveling Stress
Finally, the stress-busting key for me is enjoying the fun parts of traveling. Those moments have to outweigh the stress, or it’s not worth it!
In NYC, we:
Ate at Bobby Flay’s Gato
Saw the new show Amélie
Spent a day at Chelsea Market
Walked the High Line
Had a ball at Waitress, including the perfect-serving-size, tiny Key Lime and Marshmallow Pies at intermission (And they raised $20,000 dollars in a little auction at the end of the show for charity!)
Indulged in the special Easter brunch menu at Tom Colicchio’s Craft
Explored Central Park
With more crazy weekends ahead of me, I hope my planning helps me stay sane!
Tips for Your Travels
If you need more tips to make it through your next trip and traveling stress, these can help: