Wellness Wednesday

The holidays can be a stressful time. Today, our message is twofold: first, a short video with tips for enjoying this time of the year.

How to Make the Holidays More Enjoyable

“Holidays are times spent with our loved ones.” This has been imprinted on our psyche from a young age. Holidays mark the passage of time in our lives. They are part of the milestones we share with each other and generally represent time spent with family. But since holidays are for being with those we love the most, how does one cope when a loved one has died? For many this is the hardest part of grieving.

We offer these 3 C's to cope: 

Choose.  During the holidays it is easy to drift into activities that increase our pain. But we have choices. We can decide what activities we wish to participate in, who we want to be with and what we want to do.

Communicate.  It is important that we discuss our choices with others, especially those who are affected by them. They have needs as well. Their ways of dealing with grief may be different.

Compromise.  There is no right or wrong way to grieve. When we communicate, we may find that our feelings and needs and the very ways that we cope will differ. We need to find space for compromise.

We Remember Them

At the rising sun and at its going down; We remember them.

At the blowing of the wind and in the chill of winter; We remember them.

At the opening of the buds and in the rebirth of spring; We remember them.

At the blueness of the skies and in the warmth of summer; We remember them.

At the rustling of the leaves and in the beauty of the autumn; We remember them.

At the beginning of the year and when it ends; We remember them.

As long as we live, they too will live, for they are now a part of us as We remember them.

When we are weary and in need of strength; We remember them.

When we are lost and sick at heart; We remember them.

When we have decisions that are difficult to make; We remember them.

When we have joy we crave to share; We remember them.

When we have achievements that are based on theirs; We remember them.

For as long as we live, they too will live, for they are now a part of us as, We remember them.

— Sylvan Kamens & Rabbi Jack Riemer

For every minute you are angry you lose sixty seconds of happiness. Ralph Waldo Emerso

August 8th is National Happiness Happens Day. (This is good advice for every day of the year, in fact.)

What is Happiness Happens Day?

• It promotes the idea of spreading joy and positivity.
• The day encourages people to embrace happiness and share it with others.
• It's an opportunity to focus on the little things that bring happiness to our lives.
• Join the movement to create a happier world by spreading smiles and positive vibes!

Looking for some ideas on how to Foster Happiness in Your Life. This article has 14 tips, all simple ideas to incorporate.

Strokes do not discriminate...it can happen to anyone.--Linda Steuer

Start a fitness club to help prevent a stroke. A fitness club is a great way to destress, have fun with your friends, family and colleagues and help in staying healthy. 

Click here for information on 7 Ways to Prevent a Stroke.

Take care of your body. It's the only place you have to live.--Jim Rodin

We all have our reasons for avoiding a checkup or self-check. We're too busy. We don't want to know the truth.  It slipped our minds. It costs too much money. National Self Check Month is a way to concern ourselves with early detection and preventative resources to guide us through healthcare-related fears and concerns.

Even if you are proactive, someone in your life may not be. This is an opportunity for you to sit down with someone to share your concerns and offer ways to better health.

A list of proactive resources and tools can be found on Self Chec.

"Find gratitude in the little things and your well of gratitude will never run dry." Antonia Montoya

One way to relieve stress is to maintain a gratitude journal.

https://www.verywellmind.com/writing-in-a-gratitude-journal-for-stress-relief-3144887

Everyone knows the significance of the date, April 15.  Today we are going to offer up some tips on how to deescalate the stress of filing your income taxes. It is not a fun task to do, but a necessary one.

1. Gather all your documents. Here are a few common forms to look for:

• W-2 for employment earnings
• 1099-DIV for dividends
• 1099-INT for interest received
• 1099-NEC for non-employee compensation
• 1099-R for distributions from 401(k), IRA or pension plans
• Form 1098 for mortgage interest paid
• Form 5498 for IRA, SEP-IRA and SIMPLE contributions

Make a folder on your home computer as well, to keep digital tax forms, online receipts, year-end account statements and other relevant documents. For security's sake, you may want to encrypt and password protect tax-related documents on your computer. Store paper documents in a safe place for at least three years after you file your taxes, along with your completed tax returns.

2. Know your filing status. Not sure what your status is? It's based on your marital status on the last day of the year.

• Single: You are unmarried, divorced or legally separated.
• Head of household: You are single and pay more than half of your living expenses for yourself and a qualifying dependent.
• Married filing jointly: You are married or your spouse passed away during the year, and you are filing only one tax return.
• Married filing separately: You are married and don't wish to file jointly. In some cases, filing separately may save you money.
• Qualifying surviving spouse: Your spouse died within the past two years and you have one or more dependent children.

The IRS has an interactive tax assistant to help you figure out which filing status fits you and, if there's more than one option, which saves you the most money.

3. Do you have life changes?

home computer as 

4. Be aware of tax scams.

Scammers posing as the IRS may go after your personal information or demand payment; fraudsters posing as you may attempt to file taxes in your name.

• Report phishing scams to the IRS. If you receive a suspicious email or text pretending to be from the IRS, report it. The IRS does not make unscheduled phone calls or send unsolicited email or texts requesting personal identifying information or immediate payment.
• Watch out for tax identity theft. A scammer also may use your identity to file a fake tax return and collect a refund. Notify the IRS if you can't e-file your tax return because a return has already been filed under your Social Security or tax identification number.

5. Get help by phone or in person.  Here's how to start:

• Call the IRS at their toll-free IRS helpline.
• IRS Taxpayer Assistance Centers (TAS) are available nationwide to provide in-person service for 2025. Many offer extended hours.
• Get volunteer help with tax preparation. Volunteer Income Tax Assistance (VITA) provides free tax prep assistance for taxpayers who have lower incomes, disabilities or limited English-speaking skills. Tax Counseling for the Elderly (TCE) offers free tax advice for taxpayers ages 60 and older. Find a VITA or TCE site near you using the VITA Locator Tool.
• Access expert help with difficult cases. Contact the TAS if you have an unresolved issue with the IRS that involves financial hardship, systemic problems (such as lengthy delays) and issues related to fairness and equity.

6. File an Accurate Return.  Inaccuracies on your tax return are a potential trigger for an IRS audit. When you file your taxes, the IRS checks the information in it against W-2 forms from your employer; 1099s from clients, banks or investment companies; and its own record of payments you've made. If your tax return differs from what the IRS has on file, it may be flagged for a manual review, which could delay your refund.

To be extra safe, check your return for accuracy against the information the IRS has on file. You can get a free digital copy of your tax transcript by visiting the IRS's Get Your Tax Record site.

Here's the best advice we can give!

Start early and file on time. This makes the tax preparation process much less stressful. The sooner you can start, the better. Do everything you can to file on time so you can avoid penalties and interest. Your taxes don't get easier to do the longer you wait to do them. Good luck! 🤞

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.

Teachers were estimated to be two to three times more likely than the general population to develop a voice disorder. Certain factors, such as number of classes per week, noise generated outside of the school setting, and volume of voice while lecturing, were indicated to increase the risk of teachers developing a voice disorder. -- American Speech-Language-Hearing Association

Behaviors contributing  to voice problems:

• shouting
• talking loudly over noise
• coughing
• throat clearing
• poor hydration

Implement practices to reduce vocally traumatic behaviors:

• drink plenty of water
• talk at a moderate volume

WATER DRINKING TIPS

Recommendations on the right amount of water intake range from 2 quarts 2 liters per day to “whatever it takes to pee pale" (see chart below).  Sipping your water throughout the day and evening is much more beneficial than trying to drink a lot all at once.

If you weigh

• 125 lbs: aim to drink 62 oz (about 2 quarts)
• 150 lbs: aim to drink 75 oz (about 5 pints)
• 200 lbs: aim to drink 100 oz (about 3 quarts)

People have different internal sensations of thirst. If your voice is working well, you may already get enough for your own system. If you notice signs of vocal fatigue increasing the amount of water you drink is a simple first step. As always, use common sense. If you have heart or kidney problems, or other concerns about fluid intake, talk to your doctor before making drastic changes.

Ice-cold drinks used to be forbidden. However, research has shown that it doesn’t matter whether you drink cold, hot, warm, or lukewarm beverages. Drink whatever temperature you like, what feels best on a particular day. The main thing is to get plenty of fluids on a regular basis.

One thing is certain! Our jobs in education carry a lot of stress. April is designated as Stress Awareness Month so here are some tips we have for you. 

What is stress? Watch this 2:30 minute video that explains: Managing Stress: Brainsmart.

Utilize these tips which can be found from the National Institutes of Health. Click here: Steps to Manage Stress and Build Resilience for more information.

1. Recognize and counter signs of stress.
2. Take time for yourself.
3. Try new routines.
4. Stay in touch with family, friends and groups as well as make new friends.
5. See problems through a different lens by "reframing".
6. Seek help with problems and/or talk to a profession

“Motivation is what gets you started. Habit is what keeps you going.” – Jim Ryun, Olympic track star

Diabetes is a chronic (long-lasting) disease that affects how your body turns food into energy. There are three main types of diabetes: type 1, type 2, and gestational diabetes (diabetes while pregnant). More than 133 million Americans are living with diabetes (37.3 million) or prediabetes (96 million).

• Diabetes Risk Factors
• Healthy Habits