Prioritizing Wellness During The 2022-23 School Year
This article is from RISQ Consulting’s Zywave client portal, a resource available to all RISQ Consulting clients. Please contact your Benefits Consultant or Account Executive for more information or for help setting up your own login.
Many may be excited for school to start after a long summer. However, the new school year can come with new and recurring challenges. The 2022-23 school landscape looks different from previous years during the COVID-19 pandemic. Mask mandates are on the retreat, with many schools ending preventive measures such as quarantines and regular screening tests. Additionally, COVID-19 vaccines and boosters are available to school-aged children.
Although the school year seems to be back to normal, caregivers, parents and children will likely still face uncertainty, stress and other emotions. The return to school and its associated routine can impact everyone differently; therefore, it’s worth taking a proactive approach to approaching wellness during this transition.
This article explores ways to care for yourself and your children during the school year.
Checking In With Children
Although schools, playgrounds and lunchrooms may seem more normal this school year, children may experience stress and uncertainty. Children may even engage in more social situations than in previous years during the pandemic, which can create different environments.
As such, you should monitor your children for signs of anxiety or distress. Be on the lookout for changes in a child’s behavior and mood or physical symptoms, such as:
- Increased defiance or irritability
- Disturbances in sleep
- Loss of appetite
- Lack of concentration
- Less energy
- Sadness or crying
- Nausea, muscle tension or dizziness
- Refusal to go to school or engage in virtual schoolwork
If a child or others in the home shows any of these signs, they may have anxiety about their schooling situation. Children are resilient, but it’s still important to pay attention to signs of anxiety—and seek professional support if any warning signs persist.
Taking Care of Yourself
With school back in session, here are some healthy ways for working parents and caregivers to make the school year more manageable and balance their work and personal responsibilities:
- Set reasonable expectations. Establish realistic expectations about what you think you can accomplish each day or week. Don’t be hard on yourself. Cut yourself some slack and focus on completing high-impact items and responsibilities.
- Develop a schedule. Creating a routine that works around your work schedule and family needs is essential. Additionally, consider consolidating certain activities such as housework, chores or extracurricular activities to one or two specific days to help everyone stay focused.
- Set boundaries. If you feel stretched thin between being a good caregiver and an efficient employee, it may be helpful to set some boundaries. Remember that you’re in control of how you’re expending your energy and can free up mental space to allow yourself to be more present where and when it matters.
- Create healthy habits. Be sure to get plenty of sleep and eat well so you can be fully charged to take on the day. It’s also important to stay active and incorporate movement into your daily routine. It may help to schedule a workout first thing in the morning, during lunch or in the late afternoon so it will fit in around school.
- Make good use of weekends. If school and work both happen on weekdays, be sure to use the weekends to recharge, reduce stress and have fun as a family. If you prefer alone time, make that a priority. Everyone needs a break from responsibilities, whether that’s work or school.
- Ask for help. Lean on your networks for support if you need help getting through the workdays. With many extracurriculars and school programs back, don’t wait to ask others for help if you’re overwhelmed. Be honest and communicative with your family and co-workers if the current situation isn’t working well.
It’s also important to recognize your unhealthy coping methods and find alternatives such as meditating, exercising or talking with a friend.
Conclusion
Although school is back in session and starting to resemble the pre-pandemic days, caregivers and parents may still seem stretched thin balancing caregiving and working. Children may also feel overwhelmed with school and social aspects. You can explore healthy ways to cope with lingering uncertainty and make balancing all your personal and professional responsibilities manageable.
If you’re feeling stressed or experiencing burnout related to kids returning to school, talk to your manager about your situation and to learn more about employer-offered resources.
Additionally, talk to your doctor or a licensed mental health professional if you’re concerned about your or your child’s mental health.
- Published in Blog
The Benefits Of Mindful Eating
This article is from RISQ Consulting’s Zywave client portal, a resource available to all RISQ Consulting clients. Please contact your Benefits Consultant or Account Executive for more information or for help setting up your own login.
Taking time to be mindful of your eating process and not focusing on restricting calories could enhance your awareness of the experience, improve your relationship with food and help you lose weight. Mindful eating can be an essential practice in today’s world, where multitasking is common practice. Multitasking while eating can lead to less satisfaction with your meals, less awareness of the food, and often, overeating.
This article explores mindful eating, its benefits and how to practice this healthy approach.
What Is Mindful Eating?
Mindful eating is a type of mindfulness meditation that focuses on being fully present and aware of one’s feelings, thoughts, physical sensations and environment during meals. As such, mindful eating makes you fully aware of the eating experience and your thoughts and feelings about food.
This concept encourages focusing on preparing and consuming your food in a distraction-free environment. By thinking about the food, you may become more aware of the signals your body sends to your brain that indicate satisfaction and fullness, which can help you improve your general health and well-being.
Benefits of Mindful Eating
Mindful eating offers several physical and mental health advantages, including the following:
- Better body cue recognition—You’ll better understand your body’s hunger, craving and fullness cues. You can also establish a better overall relationship with food when aware of your cues.
- Overeating prevention—Mindful eating allows you to check in with yourself and pause snacks or meals if you aren’t actually hungry. A pause can help you slow down and break the cycle of overeating and binge eating.
- Healthier food choices—When you’re more aware of how food makes you feel, you may choose more nutritious foods that can make you feel energized.
- Stress reduction—Mindfulness-based exercises, including mindful eating, can help reduce cortisol (or stress) levels.
- Weight loss—Although research is mixed on the definitive connection between mindful eating and weight loss, you’re likely to lose weight if you properly listen to your hunger cues.
Mindfulness practices may also help improve anxiety, depression, eating disorders and stress symptoms.
Tips for Mindful Eating
Mindful eating may sound simple, but it takes practice. Consider the following mindful eating tips:
- Honor your food. The mindful practice starts before the food is on your plate. It’s important to acknowledge where the food was grown and who prepared the meal.
- Evaluate your hunger. It’s equally important to continue to assess your appetite while eating. Checking in with your physical hunger and satiety sensations can help you learn your cues.
- Start with small portions. Modest portions can help you respect your hunger and satiety cues. Single-serving portions may also look more substantial on smaller plates or bowls.
- Pay attention to your food. Engage your senses and notice what you see (e.g., food texture, color and appeal), smell, feel (e.g., texture and temperature), taste and hear (e.g., crunch).
- Eliminate distractions. Being distracted while eating can fuel a negative relationship with food or lead to overeating or emotional eating. Also, avoid eating in a bedroom, living room or vehicle.
- Slow down. Make a conscious effort to chew your food more to aid digestion and allow more time to recognize your body’s cues.
- Don’t skip meals. Going too long without eating increases the risk of extreme hunger, which may lead to a quick and easy food choice—which is not always a healthy one.
Multitasking while eating has become the new normal, but you can be in control and aware of the process and your feelings. You can try the eating approach at your next meal or start small by attempting the practice once a week—for example, establish a “Mindful Monday.”
Contact a registered dietitian if you need additional help or guidance with mindful eating or general eating habits.
- Published in Blog
Resources To Help Find Infant Formula During The Shortage
This article is from RISQ Consulting’s Zywave client portal, a resource available to all RISQ Consulting clients. Please contact your Benefits Consultant or Account Executive for more information or for help setting up your own login.
To address the infant formula shortage amid medical device and health care company Abbott Nutrition’s voluntary recall of certain powdered infant formulas, the Biden administration is working to ensure that formula is safe and available for families across the country. President Biden spoke with several retailers and manufacturers—including Walmart, Target, Reckitt and Gerber—to discuss ways to get formula quickly and safely onto store shelves. He also announced a series of actions to make formula more accessible, including cutting red tape on the types of formula parents can buy, calling on the Federal Trade Commission and state attorneys general to crack down on price gouging and unfair market practices, and increasing formula supply through increased imports.
As a result, manufacturers have ramped up production by 30%-50%, bringing total production above pre-recall levels with a different mix of products and sizes now available in the market. Still, many families continue to encounter challenges obtaining infant formula—especially those dependent on specialty formulas, which are used by nearly 5,000 infants as well as some older children and adults with rare medical conditions.
If you cannot readily find formula, the U.S. Department of Health and Human Services (HHS) suggests consulting the following resources.
Manufacturer Hotlines
- Gerber’s MyGerber Baby Expert—Reach a certified nutrition or lactation consultant by phone, text, Facebook Messenger, web chat or video call who can help you identify a similar formula that may be more readily available.
- Abbott’s Consumer Hotline—Call 1-800-986-8540.
- Abbott’s urgent product request line—Ask your OB-GYN or your infant’s pediatrician to submit an urgent product request by downloading and completing this form.
- Reckitt’s Customer Service line—Call 1-800 BABY-123 (222-9123).
Community Resources
- Locate your nearest Community Action Agency (CAA)—Your neighborhood CAA may be able to provide you with formula or connect you with local agencies that have formula in stock.
- United Way’s 211—Dial 211 to be connected to a community resource specialist affiliated with United Way who may be able to help you identify food pantries and other charitable sources of local infant formula and baby food.
- Feeding America—Call your local food bank to ask whether they have infant formula and other supplies in stock.
- Human Milk Banking Association of North America (HMBANA)—Certain HMBANA-accredited milk banks distribute donated breast milk to mothers in need. However, take note that some milk banks may require a prescription from a medical professional. Click here to find an HMBANA-accredited milk bank.
Special Supplemental Nutrition Program for Women, Infants and Children (WIC)-eligible Families
- Contact your local WIC office to identify or obtain additional sources of infant formula nearby.
General Guidance
- Call your OB-GYN or pediatrician to see if they have in-office samples or can suggest a similar formula that may be more readily available in stores and is nutritionally similar to your infant’s typical formula.
- Refrain from watering down formula, trying to make formula at home or using toddler formula to feed infants. Don’t discard formula unless it is expired or is part of the recall. Check your formula’s lot code to see whether it was affected by the recall.
- Consult the American Academy of Pediatrics for more guidance.
Click here to read this information in Spanish.
- Published in Blog
May Is Mental Health Awareness Month
This article is from RISQ Consulting’s Zywave client portal, a resource available to all RISQ Consulting clients. Please contact your Benefits Consultant or Account Executive for more information or for help setting up your own login.
What is mental health?
Your mental well-being includes how you think, act and feel. It also helps you cope with stress, relate to others and make decisions. According to the WHO, there’s not a specific definition of mental well-being. However, various studies agree that achieving a state of mental well-being includes being able to:
- Realize your full potential.
- Work productively.
- Cope with normal stresses of life.
- Contribute meaningfully to your community.
Mental well-being includes mental health, but goes far beyond treating mental illness. For example, you could go through a period of poor mental health but not necessarily have a diagnosable mental illness. And your mental health can change over time, depending on factors such as your workload, stress and work-life balance.
What is mental illness?
Mental illness refers to a variety of conditions that affect your mood or behavior, feelings or thinking. Mental illnesses can occur occasionally, while others are chronic and long-lasting. Common mental illnesses include anxiety, depression, schizophrenia and bipolar disorder.
Mental illness is more prevalent than you might think. According to the Centers for Disease Control and Prevention, 1 in 5 U.S. adults will experience a mental illness in any given year, and more than 50% will experience mental illness at some point in their life.
Why is mental well-being important?
Your mental well-being is tied directly to your physical health. Individuals with poor mental health or untreated mental illness are at risk of developing many chronic conditions like Type 2 diabetes, stroke, heart disease and obesity.
Poor mental health can also cause negative effects in your work life as well as in your social life. If you have poor mental health, you may experience productivity issues at work and may experience withdrawal or feelings of loneliness.
How can you improve your mental well-being?
Because it’s such a crucial component of your health, it’s important to focus on maintaining or improving your mental health. Here are three simple ways to do so every day:
- Express gratitude. Taking five minutes a day to write down the things that you are grateful for has been proven to lower stress levels and can help you change your mindset from negative to positive.
- Get exercise. You probably hear all the time how beneficial exercise is to your overall health, but it’s true. Exercising can improve brain function, reduce anxiety and improve your self-image.
- Get a good night’s sleep. Strive for seven to eight hours of sleep a night to improve your mental health.
Where can I learn more?
For more information about mental well-being, please contact your doctor.
- Published in Blog
Stay Active While Working From Home
This article is from RISQ Consulting’s Zywave client portal, a resource available to all RISQ Consulting clients. Please contact your Benefits Consultant or Account Executive for more information or for help setting up your own login.
Working from home has many perks, but it may leave you at-risk for developing a sedentary lifestyle and unhealthy habits. It may be easy to forget about exercise when you’re home all day. The good news is you’re in control of keeping yourself active while also getting your work done; it all comes down to building healthy habits throughout the day.
This article explores the importance of an active lifestyle and how to get in your daily movement while still getting your work done.
The Importance of Being Active
The Department of Health and Human Services recommends most adults get at least 150 minutes of moderate physical activity each week, such as brisk walking or light housework. Additionally, it’s recommended to do muscle-strengthening activities two or more days per week that target major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms). The good news is that you can spread your activity out during the week, so you don’t have to do it all at once.
Regular physical activity is vital for your health. There are numerous health benefits of physical activity. Most significantly, it can help maintain your weight and reduce your risk for high blood pressure, Type 2 diabetes, heart attack and stroke.
On top of the physical benefits of working out, research finds that exercise can help reduce anxiety and improve your mood and overall mental health. When you exercise, your body releases endorphins which can help you healthily cope with daily stressors.
Tips for Staying Active
Some physical activity is better than none. Adults should move more and sit less throughout the day. However, staying active while working from home can require self-discipline. Consider the following strategies for avoiding inactivity during your remote workday:
- Try a fake commute. A fake commute involves using a typical commute time period to transition and mentally set yourself up before working. Without a standard commute, you could exercise before or after your workday.
- Schedule your workout. If a fake commute doesn’t fit with your remote work routine, find ways to plan your exercise and stick to it. Building exercise into your daily planner can help you stay on track. If something comes up and you have to change a fitness appointment, reschedule it right away.
- Designate a workout spot. Find a room or corner in your home to be your workout space. You don’t need that much space for an efficient workout, just enough to move around a bit or lay down an exercise mat.
- Move every hour. It’s important not to be sedentary for long periods of time. Set a timer or use apps that remind you to stand up and move for a few minutes. Use that movement to grab a healthy snack, refill your water cup, or walk up and down the stairs.
- Go digital. Many apps, videos and on-demand programs are available to help you stay committed to exercise. Online memberships or streaming services can provide classes and workouts in the comfort of your home during workday breaks or lunchtime. You could even invite family and friends to join to increase accountability. Your employer may even offer such digital health and exercise resources.
- Keep it simple. If you already have hand weights, a yoga mat or exercise bands at home—great! If not, get creative with body-weight exercises, or consider using household items to add resistance to your routine.
Consistency is key with any fitness routine. Staying active at home makes you more likely to adopt fitness habits and live a healthy lifestyle. Health experts recommend talking to your doctor before starting new exercise programs.
- Published in Blog
