As we learn to take better care of ourselves during the ongoing global pandemic, the words of American novelist Eleanor Brown, "When you take time to replenish your spirit, it allows you to serve others from the overflow" and "You cannot serve from an empty vessel," remain highly relevant.
Here are some self-care tips to help you not only recharge your batteries, but also be ready to help those around you through setting an example:
Click on the links below for additional information:
Take a moment to reflect on the fond memories you made and the creativity you expressed when you were faced with obstacles, as well as the strengths you drew upon in the midst of challenges. Regardless of your circumstances in the moment, your thoughts can impact your future. Thinking differently can change your entire perspective. Remember that gratitude is not a one-time occurrence; it’s a way of choosing to live in the moment.
Below are some actions you can take to help you maintain an attitude of gratitude:
Reflect on the good things in your life and write them down.
Call a friend or family member who has been on your mind and haven’t spoken to in a while. Share a word of encouragement or tell them how much you appreciate them in your life.
Celebrate virtually. Organize a family gathering through digital platforms. Set up your personal computer, tablet, or phone and share a meal together. Play virtual games and include all ages in the fun!
For more ways to restore balance in your life through a grateful attitude, click here.
Smoking, vaping, and hookah exposure damage the respiratory system. The coronavirus (COVID-19) attacks the lungs and poses a serious threat to those who smoke and vape.
Quitting is the best thing you can do for yourself and anyone you care about. Quitting is not easy and often takes multiple attempts; it is important to keep trying. If you are ready to end your relationship with smoking, vaping, and hookah, use the following resources for steps to lead to a healthier you.
Click on a link below to start your journey:
Do you consciously make time for fun?
Humor has a positive effect on health. Laughter reduces stress, eases tension, relaxes muscles, improves immune function, reduces pain perception, increases blood flow, and exercises the muscles in the face and torso. Besides the physical and mental benefits, there are also the social benefits to laughter. It strengthens relationships, defuses conflict, enhances teamwork, and promotes personal bonding. There are many
ways to create opportunities to laugh. Some examples include:
Watch funny, belly-laughing movies or TV shows.
- Hang out with folks with a sense of humor.
- Play with a pet.
- Keep a humor journal to write down when you see something funny or have a funny thought.
- Spread the fun by sharing a good joke or story.
- Set a goal to choose to laugh whenever you can. Laughter can help you view the world from a more relaxed, positive, and joy-filled perspective.
For more information about how laughter is good medicine, check out this page.
Did you know that children who eat balanced, nutrient-rich meals are more likely to optimize academic performance, sustain alertness, and concentrate during study and instruction?
Eating a nutritious breakfast, in particular, is associated with increased academic performance. In general, school-aged children (ages 6 to 12) should eat three meals and 1-2 healthy snacks per day.
For more lunch ideas,
check out this link.
For more resources such as the Supplemental Nutrition Assistance Program (SNAP) or Women, Infants and Children (WIC) assistance,
check out this link to search for your local information.
Here are five steps to teach children how to properly wash their hands:
Wet hands with clean, running water (warm or cold); turn off the tap; and apply soap.
Lather hands by rubbing them together with soap. Lather the back of the hands, between the fingers, and under the nails.
Scrub hands for at least 20 seconds. Need a timer? Hum the "Happy Birthday" song from beginning to end twice.
Rinse hands well under clean, running water.
Dry hands using a clean towel or air drier.
Sing a song to make handwashing a fun family activity: The CDC recommends scrubbing hands with soap for 20 seconds. To achieve 20 seconds of hand scrubbing, include a few well-known songs including "Happy Birthday," "ABC," chorus for "Stayin' Alive" by The Bee Gees, "Twinkle Twinkle," or even create a song of your own.
Click here for information about handwashing.
Lighting is important when setting up a home office. Appropriate lighting can reduce glare and decrease eye fatigue leading to better work performance and comfort.
Here are some quick tips when setting up a home office:
Natural light is typically best, but the source and direction of the light are critical. Sitting directly in front of a window may cause an overwhelming amount of glare during certain times of the day. Having a window directly behind your seating area can also cause significant amounts of unwanted glare. In general, it's best to have natural light adjacent to your work area. A sheer curtain can minimize the glare during the brightest time of day for your particular location.
Indirect lighting is the best way to avoid glare on your computer displays. Indirect lighting is diffused around the work environment. Options include floor lamps that shine upwards and lampshades that soften the emitted light. Indirect lighting reduces shadowing as well as glare to create a more comfortable work environment.
• For detail-oriented tasks such as reviewing documents,
task lighting is recommended. A task light is simply a well-defined light source that illuminates the task area. There is a variety of task-lighting options, but choosing one that is easily adjustable is best. An example of this is a task light with adjustable arms that allows for a wide range of positions.
• To reduce eye fatigue, it is recommended to follow the 20-20-20 rule. This includes looking away from your displays every 20 minutes and focusing on a distant object at least 20 feet away for 20 seconds. Looking at least 20 feet away relaxes the focusing muscles inside the eye to reduce fatigue and prevents accommodation spasm (i.e., eye muscle cramps).
Home office lighting can also play an important role in your overall alertness and performance. As a general rule, bright natural or artificial-enriched blue light exposure in the morning helps wake you up and become alert, while the same light exposure in the evenings can hinder sleep performance. To get a better and more restful night's rest, avoid bright light (natural/artificial) and more specifically blue light (digital displays) within 2 hours of bedtime.
get outside to soak up a little natural light as well! It's a great way to get a little exercise on a break and to take care of your eyes as well.
The APHC Ergonomics Branch offers virtual assessments of home office environments using videoconference technology, and provides recommendations to help APHC employees with ergonomic concerns at home. Requests can be sent to the Ergonomics Branch email at firstname.lastname@example.org.
Find below additional resources on creating ergonomically healthy workstations:
AIHA: An ergonomics approach to avoiding office workplace injuries and illnesses
CUErgo: Ergonomic Guidelines for arranging a Computer Workstation - 10 steps for users
APHC Your Computer Workstation Should Receive Appropriate Lighting and Guard Against Glare
High stress and unusual circumstances can place an employee at risk for work fatigue. Here are some tips and recommendations collected from experts at the U.S. Army Public Health Center and Walter Reed Army Institute of Research Sleep Center to get you started:
Spot the signs of work fatigue. There are obvious signs like yawning and having difficulty keeping your eyes open along with less obvious signs like being unable to concentrate, feeling easily irritated or feeling overwhelmed.
Take steps to mitigate fatigue:
Double check your sleep habits. Are they working for you or keeping you mentally fatigued during the workday?
- Take breaks during the day.
- Watch out for screen fatigue.
- Drink water to help stay hydrated (and taking more bathroom breaks).
Click here to access the Performance Triad Sleep webpage for steps to mitigate fatigue and find additional information below:
Walter Reed Army Institute of Research (WRAIR) Sleep Resources
Some workplace conflicts are unavoidable. However, we can mitigate the difficulties they cause, build bridges, and try to learn from the experience to prevent a similar outcome in the future. Conflict in the workplace can present an uncomfortable situation for those directly or indirectly involved; everyone is impacted. For many of us, our current workplace is at home; however, if problems are not handled appropriately, tensions may increase regardless if you are working virtually or onsite. This can negatively impact morale, increase turnover, result in litigation, and influence the productivity of the organization (Iglesias & Vallejo, 2012). Early intervention is key. Conflict resolution and problem solving can help. Below are some tips for improving the workplace environment:
Decrease conflict tension.
- Minimize the time you are around the person you are upset with to allow for a cool-down phase.
- Organize your thoughts before you talk to them.
- Enter the conversation with a mindset of compromise.
- Talk to the other person one-on-one.
- Listen and try to understand the other person’s perspective.
- Be aware of your pitch and tone.
- Remain calm.
- Be mindful of how your body language may communicate perceived feelings
- Focus the conversation on the topic area of contention or problematic behaviors
- Provide examples to explain what you feel needs to change
Iglesias, Marta E. and Vallejo, Ricardo B, “Conflict resolution styles in the nursing profession.” Contemporary Nurse Journal, vol. 43, no. 1, 2012, p. 73-80.
To learn more about managing stressful workplace relationships,
One aspect of working from home is easy access to the kitchen. For some of us, this is a delight. For others, it presents a challenge. Below are some tips for eating healthy snacks:
• If you have kids, guide them with healthy snack ideas.
• Your family might be on different schedules now, so healthy snacks can help with the in-between meal times.
• With a little bit of creativity, a nutritious snack can be the fuel needed to get to the next meal when your kids are constantly asking for something to eat.
While adjustments to teleworking and the COVID-19 pandemic have caused lost gym time and sports activities, teleworking can provide you with new opportunities to improve and maintain the quality and quantity of your weekly physical activities. Below are some tips for being physically active while teleworking:
• Create a weekly plan. Aim for weekly goals of 2 to 3 strength sessions and at least 150 minutes' moderate or 75 minutes' vigorous aerobic activity.
• Mix up activities. Create lists of different aerobic, strength, and flexibility exercises to pick from so each week is a bit different.
• Make it count. Get your breathing and heart rate up for 10-30 minute aerobic sessions.
• Do it when you can. Focus on your weekly goal. Ten minutes three times a day provides positive benefits.
• Don't hurt yourself. Build strength using dumbbells or home objects, but start light and learn good form before increasing weights. Break sessions up during the day.
• Keep yourself accountable. Use a "honey-do jar" to pick exercises or a virtual walking group.
• Get bonus points. Set a timer every hour or two to get up for a few minutes and move - stretch, walk around the house, climb a flight of stairs, do laundry!
• Create a workout space. Declutter your home and create a workout space with an exercise mat, weights, and bands for strength training.
For more information on services and programs to help you choose an active lifestyle while working, please visit the
P3 staying physically fit while at home webpage
and find additional resources below:
Here is a secret for boosting working memory, improving focus and having less emotional reactivity: mindfulness. Mindfulness has been shown to effectively reduce stress, build resilience and improve health. When we are mindful in our interactions with others, we can improve our relationships as well.
• Breathe with deep, mindful breaths; the longer you exhale the more you'll relax.
• Accept what you cannot control.
• Send positive thoughts to yourself and your teammates.
• Visualize a place of peace and calm in your mind.
• Slow down and pay attention to nature around you.
• Set realistic
daily goals for yourself.
Walter Reed Army Institute of Research Mindfulness Quick Guide
National Institutes of Health Mindfulness Web page
Army Ready and Resilient Performance Centers
Army Resilience Directorate Resources
Teleworking can be challenging for many reasons. Life matters. Create a balance of work and self-care with the following tips:
• Manage your time.
• Complete work duties in order of
self-care into your weekly schedule (e.g. indulging in a hobby, reading a book, or taking a brisk walk).
• Leave work at work.
• Create a
family calendar to ensure you don't miss family events.
• Clearly communicate your time off - tell your manager and co-workers, and make your calendar visible for all to see your blocked out times.
• If you are a supervisor,
lead by example.
For more information on work-life balance please visit this page and the resources below:
Remember to practice healthy sleep, activity and nutrition habits with the