Wellness Wednesday

Winter Mental Wellness Tips

• Start each day with a gentle morning routine
• Have some daily quiet time (limit social media scrolling)
• Keep a winter gratitude journal

For Your Physical Needs in Winter

• Keep a consistent sleep schedule
• Drink water throughout the day
• Moisturize from head to toes with a rich body lotion
• Wear soft, warm, comfortable winter clothing

Winter Nutrition Tips

• Incorporate seasonal fruits and vegetables into your meals (like root vegetables, winter squash, and dark leafy greens)
• Enjoy soups, stews and roasted veggies
• Enjoy comfort treats like healthy banana bread or hot chocolate
• Drink a variety of herbal teas for their health benefits and cozy warmth

Your Home Environment in Winter

• Let in as much winter sun and natural light during the day
• Create a comfy corner with extra soft blankets and pillows for reading and watching your favorite TV shows
• Use a humidifier to combat dry indoor air
• Create a calming ambiance with soft lighting and inviting scented candles or essential oils

Here is a list of other ideas that are appropriate for this season and can help you beat those winter blues.

1. Create a vision board for your goals and dreams
2. Use a meditation app  to relax and meditate to winter sounds
3. Reach out to a friend or loved one
4. Start an indoor herb garden
5. Learn a new hobby like cross-stitching or knitting
6. Have fun with crossword and/or jigsaw puzzles or adult coloring books
7. Create a winter playlist with your favorite songs
8. Enjoy a themed movie marathon or a foreign film
9. Practice indoor photography
10. Clean and rearrange your vanity or makeup collection for a fresh start
11. Do a digital detox and put social media aside for a day
12. Do a home workout or a gentle yoga flow
13. Take a long, hot, luxurious bubble bath with essential oils
14. Apply a hydrating face and/or foot mask
15. Do a winter facial skincare routine
16. Give yourself a dedicated hand and foot massage
17. Practice breathing exercises
18. Buy yourself some flowers
19. Plan a winter road trip to a scenic spot
20. Go on a winter adventure hike or a walk in a nearby park
21. Try ice skating, cross-country skiing or snowshoeing
22. Visit local winter festivals or indoor farmers' markets
23. Go stargazing or watch the northern lights on a clear winter night
24. Go on a winter run
25. Go sledding, tobogganing or tubing at a local hill
26. Try winter birdwatching
27. Go on a winter photography walk
28. Write winter-inspired poetry
29. Sign up for an online course
30. Try watercolor art or calligraphy
31. Practice a foreign language through films and online magazines
32. Add winter décor touches to your home or make a winter wreath
33. Learn how to play a musical instrument
34. Make DIY winter-scented candles or soaps
35. Visit a local museum, an art gallery or the library
36. Attend a winter concert or live music event
37. Visit an historical site
38. Plan and create a fancy dinner or go to a fancy restaurant

A bit of mathematical trivia to kick off 2025: a short video explains Mathematical Patterns for the Year 2025

Have you made a New Year's Resolution? Are you looking for a "fresh start"?  Do you have goals you would like to achieve? Here are a few tips to help you build momentum and ensure this is your best year ever!  We have also included ideas from ​Share My Lesson ​to assist: SML New Year Resolutions​.​

​1.  Set reasonable and specific goals. The surest way to fall short of your goal is to make your goal unattainable. When establishing your goals, be selective. It’s better to move one thing forward a mile than ten things forward an inch.

2.  Create a plan. Once you’ve set your goal(s), work backwards so that you know exactly what you need to do to get where you want to go.

3.   List new skills you’ll need.  Take note of what you’ll need to learn this year and develop a strategy for mastering these skills.

4. Be sure your goals are measurable. What gets measured gets done. Keep track of your success and reward yourself along the way.

5.   Talk about your goals. Tell friends, family members, and trusted colleagues about your plans so that they can support you.

6.   Make course corrections if necessary. If you find yourself heading in the wrong direction, don’t hesitate to course correct. Goals are not carved in stone. It’s okay to adjust your goals as you go.

7.   If things aren’t going according to plan, ask for help. There’s no shame in admitting that you need assistance.

8.   Avoid repeating past failures. Doing things, the same way, when you didn’t get the results, you are seeking won’t change the outcome. Instead, take a different approach.

9.   Schedule time for yourself. Place time on your calendar where you can get away and be free from distraction.

10. Balance work and play. In most cases, our jobs and work take priority over many other things in our life. Work isn’t going anywhere. The greatest wealth you can build is discretionary time. Think about this and then say yes to doing something you love!

The holidays are a busy time. They can demand extra attention for cooking, cleaning, party planning, hosting, and talking with family members we might not always agree with. It's no wonder that stress during the holidays is common. By learning to reduce this stress, you might find that you enjoy the holidays more.

• Share holiday tasks.

Let everyone help with shopping, cooking, cleaning, and event planning. If you really dislike doing dishes, help with cooking instead. Sharing tasks lets everyone be part of making the holidays special.

• Reflect together.

Before you say goodbye, gather everyone to reflect. Go around the room. Let everyone share their favorite part of the holiday and what wasn't so great. Brainstorm ways to make the "not so great" things more enjoyable next time.

• Have realistic expectations.

No holiday gathering is perfect. Don't let something like forgetting to defrost the turkey ruin the day. Be flexible, and let it become another holiday memory. View these experiences as chances to practice being resilient.

• Keep up your healthy habits.

Staying healthy is your best defense against holiday stress. You can stay hydrated by bringing a water bottle with you to refill. Try eating a healthy snack before a party. If you don't show up hungry, you'll be less likely to fill up on sweets.

• Practice gratitude.

Having gratitude means saying thank-you for what's good in your life. There are many ways you can practice gratitude. Remember the ways—good and bad—that others show you that they care. Choose to be positive. Before meals, give thanks to those who grew it and cooked it. Give thanks even if that person was you.

• Take time to unwind.

You might try taking deep breaths or going for a walk. Maybe you need time to yourself after being with family. Even a little break can make a big difference to reduce stress.

• Make time for joy.

This could be baking, playing games, or volunteering in your community. Maybe take a plate of cookies to a neighbor. Do what feels right for you.

• Get professional help if you need it.

The holidays can be a big event. Stress leading up to them is common. Talking to a friend or family member may help. But you may also want to see a counselor as this person can help you change the way you handle stress.

Many of us are providing caregiver services to family and friends. This can be a daunting task. We want to make you aware of a new publication that can provide valuable information to caregivers and their families.  Connect Senior Resource Guide is a booklet courtesy of Ageways, a nonprofit organization that serves as the Area Agency on Aging for a six-county region that includes Livingston, Macomb, Monroe, Oakland, St. Clair and Washtenaw counties.

Although the resource guide does not include Wayne County, the guide has useful articles and guides for

• caregiving from a distance
• figuring out how to get around if you’re no longer driving,
• making your home injury-proof,
• finding the right in-home aide

For Wayne County families, caregivers can find the phone numbers of resources available at The Senior Alliance. The phone number for Wayne County's Area of Aging Agency is 734-722-2830.

Download a copy of Connect Senior Resource Guide: Connect Senior Resource Guide.

If you are a caregiver, here are some tips:

Practice the following to reduce your stress:

Here are some tips for you:

1. Don't "Save Up" for Dinner: Do yourself a favor and eat leading up to the meal. Taking care of yourself is nourishing your body when it is hungry. Saving up will cause you to scarf down food and feel bloated.

2. Know How to Respond to Diet Talk: If someone is discussing how many calories are in this casserole or pie or how fat they will feel after the dinner, visualize how you might respond or leave the conversation. There is no need to join the food guilt party.

3. Take Your Time and Savor: Not just the food, but the people with whom you are sharing the meal. The food is what brought you together,

4. Schedule Your Exercise and/or Movement: It may be less than usual but because it is a holiday weekend does not mean we stop taking care of ourselves. We move our body because we know how good it is for our health.

5. Hydrate: Sip your water early and often. Keep your water bottle nearby and check in with yourself every few hours on thirst and water intake.

6. Make Time for Yourself: Yes, this will be a fun and busy week, but find time for just yourself.

7. Don't Stress Over One Meal: Thanksgiving is one day and one meal, but look at the week as a whole. Have nourishing food in the kitchen for meals and snacks and eat without fear!

8. Enjoy and Be Grateful: That's what this holiday is all about, right?

Click here:  American Lung Association Learn About COPD

Chronic obstructive pulmonary disease (COPD) is a serious lung disease that makes it difficult to breathe. This chronic lung disease causes air flow limitation (less air in and out of the airways) and breathing-related symptoms. It’s most common in older adults, but you can take action to look after your lung health at any age. There is no cure, but there are ways to manage and treat COPD.

Today we are providing several links so it can help you in understanding COPD.

• Protect Your Lungs Fact Sheet
• Are You At Risk Fact Sheet?
• Living Better With COPD
• COPD and Vaccines, What You Should Know

National Audiology Awareness Month is an annual designation observed in October. This time of year is prime for stimulating our senses: smelling pumpkin spice,  tasting apple cider, seeing the leaves turning colors, and feeling the weather as it changes. How about what we hear? Although it's something many of us take for granted, our ability to hear and listen is one of the senses we rely on the most.

           The thing about hearing loss is that no one can see it. --actress Marion Ross

We live in a noisy world, so get those ears checked!

Listen as these professionals explain in this 1:15 clip about How Audiologists Can Help Video.

• Sensorineural Hearing Loss
• Hidden Hearing Loss
• Non-Syndromic Genetic Hearing Loss
• Syndromic Genetic Hearing Loss
• Congenital Cytomegalovirus (CMV) Infection
• Noise-Induced Hearing Loss  
• Auditory Process Disorders
• Ototoxicity
• Symptoms such as Tinnitus (ringing in the ear), Vertigo, and Dizziness

Here is a deeper analysis of why providing this mental health, safety, and awareness information to employees is necessary : Supporting Employees With Mental Health.

September is National Suicide Prevention Month. #BThe1To take the five action steps for communicating with someone who may be suicidal. These are supported by evidence in the field of suicide prevention: Read here about The 5 Steps which are:

1. Ask
2. Be There
3. Help Keep Them Safe
4. Help Them Connect
5. Follow Up

Listen to this short video as this college student from Canada offers insights on his suicidal thoughts and asking for help: You Are Not Alone

On this National Day of Service and Remembrance, we must ensure that darkness is no match for the light we shine by engaging in acts of service and charity.--Barack Obama

It’s been more than two decades since 9/11. Honor and commemorate the sacrifices made that day by remembering the heroes, armed forces, first responders, and countless others’ acts of service to defend our nation’s freedom. 

On the September 11 National Day of Service and Remembrance, people of all ages and backgrounds are invited to participate in community service projects to honor the lives and service of those we lost on September 11. Cross divides, differences, and ideologies to serve with neighbors and strangers alike to build important bridges in your communities.

The September 11 National Day of Service and Remembrance is a chance to help others in tribute to those killed and injured on September 11, 2001, first responders, and the countless others who serve to defend the nation’s freedom at home and around the globe.

Find a community service project near where you live or work.