How Self-Care In Healthcare Isn’t As Hard As You Think | Employee Wellbeing

Did you know 3x as many Americans met the criteria for a depression diagnosis during the pandemic than before it? We are all in a relationship with stress and chaos. We spend approximately 1/3 of our time at work, and it may be helpful to consider these proven resources to help decrease stress, reduce workplace burnout, increase focus, compassion & happiness. This week I’ll share tips for you to share with your teams. *Special edition this week for IgniteDDS* 

Let’s look at what many of us may be experiencing daily. 

1. Isolation & Loneliness

2. Cancellation of events 

3. Supply chain anxiety

4. Travel restrictions 

5. Getting the virus or having family sick (high risk) 

6. Financial Stability 

7. Employment Uncertainty 

8. Domestic Violence 

9. Struggle with emotional and mental health, anxiety & depression 

10. Insomnia

It’s time to create a work culture that emphasizes; Connection, Compassion, and Communication. You help to develop work-life wellness. Forget balance. Balance is an even distribution of weight. Anything above sound balanced to you? Wellness is an actively pursued goal referring to being in good health! 

How do you begin? SELFcare in healthcare

1. Start a conversation with your team. 

2. Encourage vulnerability as a leader and lead with it. 

3. Listen with the purpose (everyone will have a different worry or symptom). Make sure that you are in a healthy, non-judgmental space to listen, not solve! You are not a therapist! 

4. Find and offer resources. Set small goals for mindfulness at work. Happify AND Headspace offer easy, time-efficient, & effective tasks for each member of your team. These tasks do not take up all of your free time at lunch. Accomplishing these goals may recharge you. 

Special note: These platforms may have free memberships during this pandemic. It’s worth it to check it out! 

I hope you found this information valuable!

Anastasia

Take What You Learn & Make A Difference With It

4 Acts Of Kindness That Are FREE + Good For Your Mental Health

How is kindness good for your mental health? It reduces stress and boosts self-esteem! This week I’ll share 4 acts of kindness, that are FREE and who doesn’t like FREE? The impact of these kindness tips will benefit you and those you share them with!

Here are 4 FREE acts of kindness you can do immediately!


1) IM or text a friend you have not contacted in a while. I like to say, I know this is a random text, yet I wanted you to know that you have been in my thoughts and I hope you are staying safe & healthy.

NEXT, amp up that text or IM and send a photo or memory you have and share that this was in your social media feed and it made you smile and hope it lightens up their day too.

Facebook made it easy for you! Go to the sidebar where it says explore. Look for the “memories” option and you are on the fast track to kindness.

FINALLY, send a music link that connects you to that friend, co-worker, etc. For example, every time I hear the song “The Safety Dance” I text or call my BFF since 2 nd grade to share that this song is playing and I’m thinking of her.

2) Give a genuine compliment to those in your space. Partner, child, co-worker, or employer.
My hubby and I share 2 things at the end of the day. First, we will share one thing that we loved about them that day (were they kind to someone in the grocery store, helped an older person, or had patience with you 🙂 ) and second, what they did that we are thankful for that day. It never gets old because each day is different!

You can write on a post-it note words of encouragement or empowerment to a co-worker or employer as we begin to re-enter our workplaces.

3) Join a LOCAL FB group and see how you can be helpful in your community. For example, we had a locally owned pet store that had an opportunity for customers to donate to a local dog food bank to help a local animal shelter.

Other examples are noticing if someone needs help shopping, dropping off or picking up mail, etc.

4) SMILE!! I’m not kidding! Be intentional and genuine! Smile at the grocery store cashier and thank them! Smile at people when you are walking your dog! Smiling is a healthy contagion! Smiling reduces stress and increases your happiness!

Let me know if these tips were helpful!

Till next time,

Take What You Learn & Make A Difference It!

How To Overcome Zoom Fatigue

Do you ever feel exhausted after a zoom meeting? Zoom fatigue is real! It impacts your body and your emotional health! This week, Anastasia will share how Zoom fatigue impacts your body, why it depletes you emotionally, and give you 6 tips to overcome it!

In March 2020, there were over 200 million Zoom meetings! How many of you have felt drained after one Zoom meeting or experience a mind fog during one? Zoom fatigue happens because your body is stagnant!

Zoom fatigue happens because your body is stagnant

Think of in-person meetings and how you move your body, whether it is looking at other people, tilting your chair back, swiveling in your chair, etc.

It isn’t just zoom meetings for business. It is telemedicine, teledentistry, virtual conferences, therapy sessions, teacher meetings, CE, training, etc. 

The truth is that video conferences demand more focus! We have to work harder to process non-verbal cues, like facial expressions or body language.

It can be emotionally exhausting because you may feel like you have to be “on” or bring MORE energy during each meeting.

Silence makes people anxious about whether the technology is working. Silence makes people uncomfortable when on video conferences. A 2014 study by German academics showed that delays on phone or conferencing systems shared our views of people negatively: even delays of 1.2 seconds made people perceive the responder as less friendly or focused.

Finally, we are uncomfortable without eye contact. Learn to look at the camera instead of yourself within the screen on your laptop, iPad, iPhone.

6 Tips To Overcome Zoom Fatigue

1. Give yourself buffer time in-between each Zoom meeting. Get 16 oz. water to place beside you and refresh it after each meeting. Hydration is something many of us forget! Stretch. Close your eyes & breathe.

2. Determine which Zoom meetings can be called in verse a video conference.

3. Ask whether the camera may be turned off during the meeting so you may stand up, or stretch without disrupting the meeting. Alternate your Zoom meetings by standing and sitting.

4. Be mindful of ergonomics. How long are you sitting? What is your posture like? Do you have a supportive chair for your lower back?

5. Get outside for at least 1 hour a day. Fresh air and zero screen time are recharging time for you.

6. Avoid multitasking with emails, social media, etc. Be old school. Get a notebook and take notes to help you retain what was mentioned during that meeting and how you can help.

Let me know if this information was helpful to you!

Till next time,

Take What You Learn & Make A Difference With It!

How To Avoid Weight Gain During COVID-19

Health. How do we achieve it? Weight loss. How can we make it happen? The acronym HOW will be our guide to avoiding weight gain and staying healthy during this COVID-19 crisis.

First, STOP reading the memes on social media that reference going to your refrigerator to eat something bad, or how you will gain the COVID 15 lbs. Why? Because what you read plants a seed!

What You Read Plants A Seed!

anastasia

Let’s get to the acronym HOW for How To Avoid Weight Gain During COVID-19.

H – Health.

We know that existing health conditions will place you at a higher risk for illnesses and COVID-19. According the the CDC here are the health conditions to be aware of.

  1. Heart disease
  2. Diabetes
  3. Immunocompromised Diseases
  4. Liver & Kidney Diseases
  5. Obesity

What is your current state of health? This will determine how you keep your immune system and body healthy, which may direct you differently regarding nutritional choices than the rest of your family. Honor that.

Staying home & staying healthy CAN coexist.

Anastasia

O – Online Wellness Programs

I found 2 platforms to check out. I’m NOT getting paid from them to share this information.

Noom. Noom’s approach is from behavior change and disease management. They have free resources, recipes on their website and social media platforms. I found some cool private FB communities that range from new moms to women over 40 & going through menopause. The opportunity for membership is available which will place you with a coaching team and goal specialist to walk beside you on your health adventure.

WW “formally Weight Watchers”. WW’s messages embrace wellness & healthy living. The experience from their website to their social media platforms is one of empowerment. I first noticed WW when my husband and I were selecting our dinners from Blue Apron. You see, I’m a clueless chef. I was seeking something to help a sister out.

I’m a clueless chef. I was seeking something to help a sister out!

Anastasia

WW memberships give you the opportunity to have coaches, weekly workshops that empower you and nurture your accountability. Obviously, with COVID-19 pandemic, the in person workshops had to take a back seat. No worries as WW now offers ZOOM virtual meetings and they are a hit based on what I’ve read on their social communities. VERY cool! Especially if members would get ZOOM bombed by Oprah … right?

Both online wellness platforms give you opportunity to gain health & well-being. Check them out and see what best fits you at this time.

W – Water

Hydration! Staying home means drink your water as you can take bathroom breaks at your leisure! Seriously though, drinking water helps your immune system stay healthy, it flushes toxins from your body, it helps us to lose weight and assists us with weight management. There are MANY more benefits of hydration that you can google.

HOW to avoid weight gain during COVID-19 is realistic when using this acronym! Let me know your thoughts!

How To Avoid Weight Gain During COVID-19

5 Self-care Apps For Mental Health During COVID-19 Crisis

This road trip takes us on a route for well-being during the COVID-19 crisis.

Dare to self-care using 5 awesome apps for mental health & motivation during a highly stressful time in your life!
Technology gifts us the ability to accomplish well-being!
I’ll share 5 apps that target mindfulness, resilience & empowerment!
FREE to download, some have extended their support or free trials during the COVID-19 crisis! What can you do if in-app purchasing, not an option? I’ve got you covered!
1) All 5 have a website with FREE blogs & resources
2) All 5 have a social media presence on Facebook, Twitter & LinkedIn. Take advantage of their messaging!

  1. Calm
  2. Talkspace
  3. SuperBetter
  4. Happify
  5. Headspace
5 Self-Care For Mental Health During COVID-19 Crisis

Menopause | 3 Oral Health Side Effects

Did you know that 60% of women who have systemic symptoms of menopause will have an oral manifestation? YIKES! As IF hot flashes, insomnia and vaginal dryness were not enough!

  1. Increase Risk for Dental Caries
  2. Altered Taste
  3. Bad Breath / Oral Malodor
  4. Mucositis
  5. Difficulty Removing Dentures

The most common oral health side effect associated with menopause is xerostomia. Xerostomia is another word for dry mouth. Prescription medications, OTC medications, auto-immune diseases, tobacco, alcohol, smoking or vaping are just some of the contributors to dry mouth. How can that impact your oral health?

The second oral health side effect is periodontal disease and/or osteoporosis. Let’s begin with the recommendation of being screened for both in effort to give you a base line in moving forward with prevention or treatment.

Medication related osteonecrosis of the jaw (MRONJ) is alarming. Discuss with your dental hygienist, dentist and healthcare team if you have been on a high dose of antiresorptive medication for more than 2 years to treat cancer. Ask about additional medications that may be contributors.

Periodontal disease has been linked to smoking or vaping tobacco & marijuana. Yes, some studies has shown that smoking marijuana may help alleviate some menopause symptoms. CBD oil may be a better option for you to look into verse smoking or vaping.

The third oral health side effect is a long list of oral manifestations. Buckle up!

Burning mouth syndrome, candidiasis, angular cheilitis, lichen plants, pemphgoid vulgaris, Sjogren’s syndrome and ulcers.

Be empowered with this health information and proactive in recognizing what your body is telling you AND showing you! Surround yourself with a powerful dental and healthcare team, determine which products will be your best fit and live your life in abundant health!

World No Tobacco Day | Get Legit Reasons To Quit

Tobacco is the second leading cause of cardiovascular related deaths globally! It is only preceded by high blood pressure. Today, May 31st is The World Health Organization‘s official #NoTobaccoDay.

Their message on social media this year highlights just how heart breaking smoking tobacco is. Personally, it reminds me of life’s grim reaper. Smoking tobacco, second hand smoke, and smokeless alternatives have the ability to rob you and your children of living your lives IN health. How?

View video here to “Get Legit Reasons To Quit”

Your life is meant to live IN health not in a hospital! 

Additional health risks from smoking tobacco & second hand smoke include: stroke, lung cancer & oral cancer .

Smoking while pregnant places risks for your unborn child too. Congenital heart defects while in utero, premature births and miscarriages. Even your child’s tooth development or lack of it is linked to smoking during your pregnancy! Sudden death has also been linked to infants.

Your OBGYN, physician, dentist, dental hygienist, pediatrician are key resources to have a health empowered conversation with.

Additional information on how smoking WILL impact your child’s health & quality of life is found in this read. 

Although tobacco doesn’t literally grow on trees, it IS a money tree for companies. Cigarette smoking is clearly at the top of the toxic for your health list, companies are becoming smart with marketing a new target audience. Smokeless alternatives kinda has a non-threatening vibe right?

Vaping, Juuling, etc. target your kids with their sleek look, more flavors than Baskin Robbins ice cream and offer that “hit” being you guessed it … nicotine. Nicotine is ruthless. Nicotine destroys the health of your child’s brain as it develops until age 21.

What is in vaping? How do you start the conversation with your teen?

I’ll give you resources in this vlog. View here.  

15easysaladrecipes

Finally, recognize the financial toll on your livelihood, health insurance, potential hospital bills, treatments for recovery, medications or worse, funeral expenses.

It’s time to ditch these sick sticks! 

Welcome your thoughts and questions from this read!

Take What You Learn & Make a Difference With It

Anastasia

www.AnastasiaTurchetta.com

What Zip Code Is Your Comfort Zone In?

What Zip Code Is Your Comfort Zone In? 

It was my first group motorcycle ride and my excitement to experience what I call “cage-free” living was palpable. Being new to the group and to riding, I began this adventure in a certain comfort zone. The first day our ride took us out on Peachy Canyon. Twenty minutes in, my adrenalin was pumping… fun, freedom and…fear. The tension increased in my grip, my neck felt tight as I clenched my teeth and there was a moment when, I questioned my both my ability & sanity.

Living in the moment is rewarding unless your gear is fear.
Courage and fear are equally accessible to us, the latter lives in the neighborhood of mediocrity. If I was truly going to experience this ride, then my comfort zone must move to it’s new zip code.

Courage is kryptonite for your comfort zone  

There’s nothing like enjoying the miles and miles of untouched land. Breathtaking views as you reach the top of a mountain, the sensation of peace, joy, and immense gratitude that stirs your soul till you notice yourself smiling so BIG you don’t care that you’ve just eaten a school of gnats!

In order to reach your next destination, you must recognize that certain comfort zones have a date of expiration

What about you? How long has your comfort zone in your personal life or business been living in the same zipcode? Make time to invest in your growth!

Share your story of how your life is enhanced from moving to a new comfort zone!

Take What You Learn & Make A Difference With It!
Anastasia