Wellness Wednesday

Here is a list of the topics, arranged alphabetically, we have covered from October 2023 through December 2025.  

WINTER WEATHER PREPAREDNESS

Winter storms can bring snow, sleet, and freezing rain across the entire United States and its territories. Blizzards occur when strong wind causes blowing snow and whiteout conditions, making roads impassable. Thousands of people are injured or killed every year in traffic accidents related to slippery roads from winter storms.

Here is a website is designed to teach you how to stay safe before, during and after a winter storm. You will find information on winter alerts, science and hazards, snow coverage maps, and information describing the different types of winter storms:  https://www.weather.gov/safety/winter.

We are sharing these infographics that touch upon a few ways to keep you and your loved ones safe.

National Compliment Day is on January 24th and it's always a good thing to send and receive compliments throughout the year.  The day aligns with January 24 to provide a midwinter infusion of warmth and encouragement during a season often associated with cold weather and seasonal mood challenges.

A compliment, which is an expression of praise, comes from a genuine source of admiration and recognition. If you really mean what you say, and it’s polite and pure, the compliment you deliver will always be a good one.
 

Psychological research has long validated the benefits of compliments, with studies demonstrating that both giving and receiving genuine praise activates reward centers in the brain similar to receiving money or recognition from authority figures. Intentional positive feedback can improve moods, self-esteem, workplace performance, and relationships without any cost or preparation: no gifts, no elaborate planning, no financial commitment, just deliberate words of affirmation. This inclusivity allows anyone, regardless of age, location, income, or social status, to participate meaningfully.

While it might be nice to hear that a new sweater looks nice or a haircut is adorable, National Compliment Day is a time to go deeper. Look for ways to compliment people that include something beyond the surface level or the way they look.

For instance

• You always seem to make me smile.
• I appreciate how much you genuinely care about people.
• You are great to talk to and I so enjoy our conversations.
• I see how kind you are and it inspires me to be kind, too.

For some folks it might be more difficult to receive the compliment than the one giving it! accepting a compliment can feel uncomfortable, so they tend to downplay themselves. Consider ahead of time ways to respond that might help receive (instead of deflect) a compliment. For starters, try something like a simple “thank you”.

Other phrases to help receive a compliment with grace might include:

• Thanks, that means a lot to me.
• Oh wow, it feels so nice that you noticed. Thank you.
• Thanks, it was a fun working with you.
• It makes my day to hear that. Thanks so much.

Don't wait until Saturday to give a compliment. Do it today!

The beginning of a new year can mean a time when one reflects or starts something new. We want to share some Wellness Wednesday topics that you can review that are perfect for January.

• Goal Setting for the New Year
• Stick To Your Resolutions
• Financial Wellness
• IRS Planning
• Beating the Winter Blues
   

Healthy Habits That Actually Stick

Every January, motivation runs high—and by February, it often fades. The issue isn’t willpower. Most health resolutions fail because they’re too extreme, too vague, or don’t fit into real life. Lasting habits aren’t dramatic overhauls; they’re small, repeatable actions that work with your routine instead of against it.

• Start Smaller Than You Think

If a habit feels easy, you’re more likely to repeat it. Ten minutes of movement is more sustainable than an hour-long workout. Adding one vegetable to a meal works better than trying to “eat perfectly.” Consistency matters more than intensity—small wins build momentum.

• Attach New Habits to Existing Routines

Habits stick best when they’re linked to something you already do. Stretch while your coffee brews. Take a short walk after lunch. Practice deep breathing after brushing your teeth. This approach—called habit stacking—reduces the need for motivation by making healthy behaviors automatic.

• Focus on Identity, Not Outcomes

Lasting change comes from how you see yourself. Instead of “I’m trying to eat better,” think, “I’m someone who takes care of my body.” When habits align with identity, they feel natural rather than forced.

• Make It Convenient

The easier a habit is, the more likely it is to happen. Keep healthy snacks visible. Lay out workout clothes the night before. Use frozen or pre-cut foods without guilt. Perfection isn’t sustainable but progress is.

• Protect Sleep and Manage Stress First

Without rest and recovery, healthy habits fall apart. Aim for consistent sleep and wake times, reduce evening screen use, and build short daily stress resets like walking or quiet breathing. Energy is the foundation of every health goal.

• Track What Helps, Not What Shames

Tracking should build awareness, not pressure. Notice how habits make you feel, celebrate effort over streaks, and adjust without self-criticism. Habits you enjoy are the ones you keep.

• Why Small Changes Work

Habits form through repetition, not perfection. Walking for ten minutes a day is more effective long term than exercising intensely for a week and quitting. Small, specific changes are easier to repeat and more likely to become permanent. Examples of sustainable habits include drinking one extra glass of water, taking a short walk after dinner, going to bed fifteen minutes earlier, or scheduling preventive care visits. These actions may seem simple, but over time they create meaningful change.

• Progress Over Perfection

Missing a day doesn’t erase progress. One less-healthy meal doesn’t derail your goals. What matters is returning to your habits without guilt. Health is a long-term journey, not a short-term challenge.

The January Mindset Shift

This year, skip the all-or-nothing mindset. You don’t need a new year or perfect motivation to take care of your health. One small step today, repeated tomorrow, is how healthy habits truly stick. Because the best habit is the one you can keep all year.  January isn’t about reinventing yourself. It's about taking one small step today that you can repeat tomorrow.

We are in the midst of an influenza, commonly known as the flu, surge not just in Michigan but across the country. In fact, Michigan’s level of flu-like illness activity by the end of December earned it “very high” status, or the worst tier of the 13-level assessment reported weekly by the U.S. Centers for Disease Control and Prevention (CDC).

• fever* or feeling feverish/chills
• cough
• sore throat
• runny or stuffy nose
• muscle or body aches
• headaches
• fatigue (tiredness)
• some people may have vomiting and diarrhea, though this is more common in children than adults.

*It’s important to note that not everyone with flu will have a fever.

We have included a short video which explains the flu virus and the importance of the flu vaccination by Dr. Darien Sutton, a board-certified emergency medicine physician and medical correspondent for ABC News: 
Flu Virus and Vaccinations. Note this is a Facebook Reel.
 

Three Actions to Prevent Flu Every Year

1. Take time to get the flu vaccine. The single best way to prevent flu is to get vaccinated every year.
   • Everyone aged 6 months and older, without contraindications, is recommended to get an annual flu vaccine by the end of October. But it's never too late to get the flu shot.
   • Some young children aged 6 months through 8 years will need two doses of flu vaccine to be fully protected. Find out more here.
   • Every year, flu vaccines prevent millions of illnesses and thousands of hospitalizations and deaths. They reduce the burden on the health care system and conserve medical resources, which continues to be extremely important in Michigan.
   • Vaccination of people at high risk for flu complications is especially important to lower their risk of severe flu illness and death.
   • It is essential that health care workers and those who work or live with people at higher risk are vaccinated.
      
2. Take every day preventative actions to stop the spread of germs.
   • Avoiding close contact with other people who are sick and stay home when you are sick.
   • Cover your mouth and nose with a tissue when coughing or sneezing.
   • Wash your hands often with soap and water for at least 20 seconds. If soap and water is not available, use alcohol-based hand sanitizer.
   • Avoid touching your eyes, nose, or mouth.
   • Practice other good health habits including getting plenty of sleep, clean and disinfecting frequently touched surfaces, drinking plenty of fluids, and eating nutritious foods.
      
3. Take flu antiviral drugs if your doctor prescribes them.
   • Antiviral drugs can be used to treat your illness, if you get the flu.
   • Antiviral drugs can make flu illness milder and shorten the time you are sick.
   • Higher risk individuals should contact their health care provider as soon as flu symptoms develop to be treated with antivirals.
      

Resources:

• Wellness Wednesday about handwashing: Handwashing 12/4/2024
• Wellness Wednesday about illnesses: Wellness Wednesday: Illnesses Due to Weather Changes
• Resource page prepared by the CDC: https://www.cdc.gov/flu/
• Resource page prepared by State of Michigan: https://www.michigan.gov/flu
• Resource page prepared by City of Detroit: https://detroitmi.gov/search?search=flu

Moisturizers play a critical role in maintaining your skin’s health and integrity. They work by creating a barrier that helps to retain moisture, preventing it from evaporating from the surface of your skin. This barrier not only keeps your skin hydrated but also protects it from environmental aggressors, such as cold winds and pollution. Switching to a richer, more emollient moisturizer can help provide the extra nourishment your skin needs. Look for ingredients like hyaluronic acid, glycerin, ceramides, and shea butter, which are known for their hydrating and protective properties. Cut back on products that have alpha hydroxy acid or beta hydroxy acid, which can reduce the signs of aging by smoothing fine lines and wrinkles but can be irritating for the skin even when combined with moisturizing creams.

If your skin does become very dry or raw, clothes and laundry detergent can be irritating. Consider wearing soft fiber fabrics that won’t cause irritation, such as cotton or silk, and using a laundry detergent labeled “fragrance free.”

Winter-proof your skin with these tips

1. Moisturize Daily Immediately After Cleansing: Apply your moisturizer while your skin is still slightly damp after washing your face or showering. This helps to lock in moisture more effectively.
2. Limit the use of hot water and soap. If you have “winter itch,” take short lukewarm showers or baths with a non-irritating, non-detergent-based cleanser. Immediately afterward, apply a thick cream or petroleum-jelly-type moisturizer. Gently pat skin dry.
3. Choose the Right Formula: As mentioned, a heavier moisturizer may be necessary during the winter. If you have oily or acne-prone skin, look for non-comedogenic options that won’t clog your pores. Use an ointment or cream because they are more effective and less irritating than lotions. Also, use gentle, fragrance-free skin care products. Some skin care products, such as antibacterial, deodorant, or scented soaps, are too harsh for dry, sensitive skin.
4. Don’t Forget Your Hands and Feet: These areas are often neglected but can become especially dry in cold weather. Use a thick, nourishing cream to keep your hands and feet soft and smooth.
5. Use a Humidifier: Indoor heating can dry out the air in your home, leading to drier skin. Consider adding a filtered, cool-mist humidifier in the bedroom. A humidifier can help maintain moisture levels in the air, which in turn, helps keep your skin hydrated.
6. Stay Hydrated: Remember that hydration comes from within as well. Drinking plenty of water is essential for overall skin health, even when it’s cold outside.
7. Protect Your Skin from the Elements: When venturing outside, cover exposed skin with scarves, gloves, and hats to shield it from the cold and wind. This extra layer of protection can prevent moisture loss and irritation.
8. Avoid winter tanning. Tanning beds and artificial sunlamps are always damaging to the skin and increase the risk of skin cancer. If you want to keep your summer glow, use self-tanners along with extra moisturizer, as self-tanners can also dry out the skin.
9. Consider vitamin D supplements. During the summer, your natural vitamin D production increases as a result of daily sun exposure, but when winter rolls around that exposure decreases. Taking vitamin supplements can ensure that you get the recommended amounts of vitamin D all year round.

When to See a Dermatologist

If you’re experiencing persistent dryness, irritation, or any other skin concerns despite moisturizing, it may be time to consult with a dermatologist. Sometimes, underlying conditions like eczema or psoriasis can flare up during the colder months, and professional care may be necessary.

Distracted driving is any activity that diverts attention from driving, including talking or texting on your phone, eating and drinking, talking to people in your vehicle, fiddling with the radio, entertainment or navigation system — anything that takes your attention away from the task of safe driving.

You cannot drive safely unless the task of driving has your full attention. Any non-driving activity you engage in is a potential distraction and increases your risk of crashing.

In 2023 Governor Whitmer signed a bill making it illegal to manually use a cell phone or other mobile electronic

The holiday shopping season is underway. December has been named as Safe Toys and Gifts Awareness Month. Because the month of December is the most popular month for gift-giving, it is important to keep safety in mind as you shop for the little ones in your life.

The Consumer Product Safety Commission (CPSC) urges consumers to put safety at the top of the list while toy buying. In addition, CPSC reminds families to take precautions whether shopping online or in-person, to keep family and friends safe from common holiday-related hazards. CPSC’s latest Toy-Related Deaths and Injuries report, reveals that in 2023 an estimated 154,700 children 12 years or younger were treated in emergency rooms due to toy-related injuries, and 10 children died in toy-related incidents. Other findings included

Non-motorized scooters

• Accounted for the largest share of injuries in 2023 (53,000) across all age groups
• Are involved in more than one in every five toy-related injuries for children under 15

The majority of toy-related deaths were related to

• Choking on small balls or crayons
• Drownings linked to flotation toys
• Entrapment inside a toy chest
• Ingestion of water beads

Injury diagnoses

• Lacerations were the most common toy-related injury for all ages
• Contusions/abrasions and fractures were the second and third most common for all ages
• Contusions/abrasions and internal injuries were the second and third most common diagnoses for children under 15 years old
• Ingestion and internal injuries were the second and third most common diagnoses for children under 5 years old

Nevertheless, toys help children learn, develop, and explore their surroundings. While most toys are safe, some toys can lead to injuries. These injuries can be caused by a mistake in the product design or if the toy is used in a way that does not follow the manufacturer’s instructions. When used safely, toys and games can be tons of fun for kids and adults. Whether the child in your life likes playing with building blocks or working on puzzles, it is important to know the facts about toy safety.

Gallup polling estimates that in 2025 Americans will spend $1007 on gifts this year and overall that shoppers spend over $900 billion during the final weeks of the year. If you are concerned about holiday spending, here are some tips for you.

1. Set a realistic spending plan. Decide what is the total amount you're going to spend and then divide it into categories, such as gifts, food, decorations, entertaining and/or travel.
2. Set a "gift per person" rule. Stick with a price limit for each person before you shop so that you can avoid add-ons that retailers are designed to trigger. You might not want to give your colleague the same price limit as your partner. Create a gift list for family, friends, and colleagues.
3. Avoid retail tricks. Psychological triggers fuel overspending, with ads that say "quantities limited" or "no rainchecks", holiday music and decor that hooks nostalgia with impulse and “buy more/save more” which brings the illusion of value. Beware of the targeted ads, especially connected to a store's loyalty card, limited time only or special financing deals. Beware of Black Friday or Cyber Monday sales. Notice the items at the checkout aisle such as candies to travel-sized toiletries which are designed as impulse buys.
4. Look at the true cost of the item you are purchasing. Add in shipping fees. Will you really do the paperwork for the rebate? Compare sizes and do the math on how much it is per ounce, per pound, etc. It's not always cheaper to buy the bigger item.
5. Limit "self-gifting". Avoid buying yourself something when you are holiday shopping for someone else.
6. Watch your restaurant expenditures while shopping. It's easy to grab a coffee, a pastry, fast food while you're out strolling the malls.
7. Track your purchases on a weekly basis, rather than waiting until the end of the month or when the bank statements are ready. You can stay on track with your spending and have less stress if you know where you are with your budget.
8. Look for travel deals. If flying, is the date flexible? Can you do carry-on to avoid baggage fees? Pack meals instead of spending money. Compare costs for hotels, trains, airlines.

We are offering activities that will help in maintaining wellness and creating small moments of joy over the busy holidays.

1. Savor a Sensory Moment: Our senses are made up of scents, sounds, textures, and tastes which are connected to our memory. Certain smells noises, and food can remind us of good memories or family and friends. Taking even 30 seconds to tune in to one sensory experience can help slow your mind, lower stress, and bring you back into the present.

• Smell: Inhale the aroma of freshly brewed coffee, cinnamon from a pastry, or your favorite perfume or cologne. Scents are powerful mood shifters and can offer calm in busy moments.
• Sight: Let your eyes rest on something comforting—twinkling lights, a poinsettia petal, the winter sky outside your window. Allow yourself a moment to simply observe without judgment or urgency.
• Sound: Notice the soft crackle of a candle, a favorite holiday tune, or rustling leaves. Sounds can help ground you when your thoughts feel scattered.
• Touch: Feel the warmth of a mug, the softness of a scarf, or the fur of a pet. These simple physical sensations can bring your focus into the present moment.
• Taste: Take a slow bite or drink of something seasonal such as eggnog, a peppermint candy, a gingerbread cookie and let yourself actually savor it. No multitasking, no rushing.

These simple acts can give your mind a break from the busy work day and constant activity of the holiday season. These 30-seconds offer healing and soothing moments in which one can reconnect with their memories, friends, family, and more.

2. Create a “Joy List”: It’s easy to lose track of what genuinely brings us joy. A Joy List is a simple but powerful way to intentionally reconnect with the small things that lift your spirit.  Take two quiet minutes to write down 5–10 small, meaningful things that bring you comfort, joy, or a sense of grounding during this time of year. These should be simple, accessible pleasures—not grand plans or time-consuming activities. Think about

• Seasonal comforts: the glow of holiday lights, your favorite cozy socks, a warm drink.
• Moments of connection: a quick check-in with a trusted colleague, a text to a friend, a shared laugh during a hectic work day.
• Personal rituals: listening to a favorite holiday song, reading a few pages of a book, enjoying a quiet morning before the day begins.
• Outdoor moments: feeling the crisp air on a short walk, noticing winter birds, seeing frost sparkle on the window pane or grass.
• Creative sparks: trying a new recipe, wrapping gifts with care, or doodling

Your Joy List functions as a reminder that joy doesn’t come only from big celebrations or perfectly planned days. It shows up in small, everyday moments we often overlook during stressful seasons. Having the list written down makes it easier to intentionally choose a moment of joy when you need it most.

Keep your Joy List somewhere visible.  Pick just one item from your list each day and give yourself permission to enjoy it fully. These brief, intentional moments can help replenish your energy, boost your resilience, and create pockets of calm throughout the holiday season.

3. Practice a 60-Second Reset

A 60-Second Reset is a quick, powerful grounding technique you can use between tasks, during transitions, or whenever you feel your stress climbing. Think of it as a mini “system reboot” for your brain and nervous system. You can use this technique anywhere: your desk, your car, the copier line, or even standing in your classroom. You can even do this with students.

1. Sit or stand tall
Relax your shoulders. Unclench your jaw. Let your hands rest comfortably.

2. Breathe in slowly for 4 seconds
Feel the air expand your lungs. Imagine creating space inside your body.

3. Hold for 2 seconds
This small pause helps your mind catch up with your breath.

4. Exhale for 6 seconds
Let your breath release tension—think of it as an internal “unwind” button.

5. Repeat for one minute
You can count the breaths (about 6–8 cycles) or simply set a quiet time.

Pair your 60-Second Reset with daily cues:

• before responding to a stressful email
• between classes or meetings
• before heading home at the end of the day
• before eating meals