Wellness in the Workplace

by Tracey A. Smith, M.Ed., CTRS

For many, the workplace environment has become increasingly intense. The extremely high levels of stress are due in part to companies re-organizing and restructuring, and employee layoffs. Fewer people are left to do more. With most of our awake hours spent in the workplace with co-workers, we may find that we are not bringing our best selves home but rather arriving home to our families with our energy depleted. How can we change this?

Our work place environment is full of all types of energies and vibrations (i.e. healing, negative, energizing, positive, competitive, cooperative, fast-paced, draining). Energy is everywhere, and it is felt in our bodies. Do you know what your body feels like when it is low on energy?  Low vibrational energy impacts our productivity, creativity and relationship building – at the workplace and everywhere in our lives.

Being more mindful of taking a holistic approach to our self-care includes focusing on our wellness in the workplace. We can learn to be more purposeful in rituals and tips to increase well-being while at work. Healing is a daily practice. Here are a few tips you may want to include to design your own work lifestyle.

•  Positive affirmations to start your day
•  Use of aromas for self and office (essential oils) – helps shift energy
•  Look out the window toward the sky or look at a picture of your favorite scenic place
• Take time to do desktop yoga
• Be mindful of eating your lunch slowly, chewing slowly, and drinking water after you finish eating. Take time for lunch!!!!

As the owner of Wellness WRKS LLC, I offer a variety of Wellness in the Workplace workshops and trainings designed to create a culture of wellness in your agency or corporation. This is experienced best in a “Top down approach”, empowering administration and management, and then bringing the learning to employees, so that all can recognize their widest spectrum of potential and leadership. Clients served by these organizations then have the opportunity to experience the same.

The Workplace Wellness workshops use creative interactive tools. Primary objectives of all programs include:

·         To increase an awareness of the need for self-care and well-being in the workplace

·         To increase productivity, performance & enthusiasm

·         To increase evidence of risk management & decreased burnout/apathy

·         To increase evidence of healthy work habits, leadership & stress management

·         To assist with conflict transformation and participants’ positive interactions when facilitating change and re-organizing company structure.

 In light of our present economic climate, the workshops can be a refreshing adjunct to stress management and positive change for your employees. We also provide program development consultation and train-the-trainer programming in the following areas: Training and Workshop Facilitation, Diversity Training & Cross Cultural Communication, Conflict Transformation, Re-Motivation and Lifestyle Management. To learn more, go to  www.wellnesswrksllc.com  

I am interested in learning more about your mission, vision, programs and challenges. Together, we can develop customized wellness action plans and develop a wellness mission for your organization. I also love helping organizations design meaningful and enriching organizational retreats.  

To contact me regarding these valuable services, email wwellnessworks@msn.com or call 215-605-3221

Resiliency through Nutrition: Turning Genes On and Off with Diet

Authored by Erin Murphy, MS Nutrition candidate at MUIH in collaboration with Georgia Tetlow, MD

Did you know there are little chemical groups decorating your DNA like beads on a string?  When we say DNA, we are referring to the set of genes that you inherited from your parents.  Depending on your diet and lifestyle, these decorative beads can move around on the string causing certain genes to be expressed (turned on) and others repressed (turned off).  So the phrase “it’s in my genes!” only tells half of the story…

The other half of the story comes from a scientific field called epigenetics.  Epi- means “outside of” and so epigenetics studies all of the factors outside of our genes that affect the way our bodies operate in the world.  These factors include nutrition, physical activity, hormones, social interaction, stress, exposure to toxins, and more [1].  From an empowered point of view, this means that YOU can consciously make choices that positively affect the expression of your genes through dietary and lifestyle modifications.  In fact, future research may lead to using techniques such as nutrition interventions to prevent, delay, or treat common complex diseases [2]. 

So how can you use nutrition to ensure that the beads on your string are stringing together the picture of a healthy body?  Dietary factors such as macronutrients, micronutrients, phytochemicals (found in plants), antioxidants, fatty acids, and polyphenols (also found in plants) affect the way that our cells interpret the genetic code and translate it into biological processes.  To ensure that your cells are top-notch translators, eat a diverse and balanced diet rich in whole unprocessed foods such as nuts, seeds, fish, leafy vegetables, liver, organic meats, whole grains, and other plant-based foods to add many of the key epigenetic regulators to your diet.

In the spirit of community and education, next time you hear someone say “it’s in my genes!” you can share this resource to remind them of the power for change that is still “in their hands” and together we can lead each other towards health. 

­­­­­­

Sources:

1.       Dauncey, M.J. (2013).  Genomic and Epigenomic Insights into Nutrition and Brain

Disorders.  Nutrients, 5(3), 887-914.

2.       McKay, J.A., & Mathers, J.C. (2011).  Diet induced epigenetic changes and their

implications for health.  Acta Physiologica (Oxford, England), 202(2), 103-

118. 

Erin Murphy is an M.S. candidate in Nutrition at Maryland University of Integrative Health and the administrative medical assistant for Philadelphia Integrative Medicine.  Dr. Georgia Tetlow is the CEO of Philadelphia Integrative Medicine (http://www.philly-im.com/) and combines the best of conventional and alternative medicine to inspire you and give you the tools to care for yourself and be well.  

Because I’m Happeeee

By Delia Nessim

Nothing can relay a message quite as effectively as a catchy song. The message being that Pharrell Williams is choosing to be happy and nothing is going to bring him down. The idea that ‘happiness is a choice’ is a popular concept these days, but not a new one. In the 1860’s Leo Tolsoy said, “If you want to be happy, be.” I think most people would choose to be happy. So why is it that so many people seem unhappy? The trouble might be that they don’t know any other way. Many people think that their circumstances are random and when good things happen they feel happy and when bad things happen, they feel sad or angry. There has been a great deal of research on the subject of happiness. According to the documentary film called “Happiness,” just 10% of happiness is derived from circumstances, 50% of our happiness comes from genetics and the remaining 40% comes from our own actions and choices. That is a significant percentage. The studies explored what actions or events led to increased happiness. The number one thing was, being of service. Volunteering your time is very rewarding. It helps a person shift the focus off of their issues and onto something bigger.

In the yogic teaching, the 5 keys to happiness are: 1) free your heart from hatred, 2) free your mind from worry, 3) simplify your life, 4) give more, and 5) expect less.

The Dalai Lama believes love and compassion are central to happiness. When he smiles at someone, for example, it doesn’t matter how they respond. “The rewards of practicing compassion go first to the practitioner.”* Research shows that people who often use the words “me”, “I” and “mine” are more likely to have heart attacks. According to Buddhist philosophy, thinking predominantly about oneself narrows one’s focus and as a result small problems to seem big. When the focus is on others, the mind widens and the personal problems seem smaller.

You may be thinking that you don’t have time to volunteer. There are already too many things to do and not enough time to do them. One more thing would cause more stress and less happiness.  If this is the case maybe it’s time to simplify. Perhaps you feel the need to please others at your own expense. This can be another source of unhappiness. It is important to be true to yourself and your values. The bigger the gap between who you are deep down in your soul and the person you portray in life, the less happy you will be.  That being said, volunteerism isn’t for everyone. Sometimes just offering a smile and some friendly conversation to a stranger can brighten their day and yours, too.

Now getting back to the percentages, if 10% of happiness comes from circumstances, you may have more control over that than you think. Do you ever notice how some people seem to have all the luck? It may not be all that random. The philosophy that is gaining popularity is that our predominant thoughts manifest our reality. So as they say, “if thoughts create reality, choose your thoughts wisely.”

Finally, the remaining 50% is attributed to genetic. There are definitely some babies that are born with a pleasant disposition and others that are not. According to Bruce Lipton and other specialists in the field of epigenetics, “our genes are not set in stone.” Our cells are always splitting and reproducing and other cells are dying. We are not the same person that we were 20 or 30 years ago. If we consciously expose ourselves to experiences that are fun and happy (or we choose to see it that way), we will be creating evidence for our brains to develop a new set of beliefs. There will be less production of stress hormones and more “feel good” hormones and eventually the cells will be altered.

So it seems that scientifically speaking, happiness really is a choice. So, practically speaking, how do we get happy and stay happy? Some techniques is to read uplifting books and poetry that remind us that we are spiritual beings having a human experience and we are loved beyond measure. Other ideas are to avoid criticism, gossip, voicing discontent with others. Also practice gaining control of your reactions, particularly anger. Be selective about what you let into your mind by not watching disturbing TV programs and you tube videos. Instead focus on what is working well, spend face-to-face time with people you like and love, especially if they make you laugh. Shower your senses with pleasurable experiences. Spring time is a treat for the eyes and nose and even ears so get out in nature and enjoy. Summer is a treat for the taste buds with fresh fruits and vegetables.  Enjoy the warmth of the sun on your skin. Cultivate all your creative gifts and talents. You will soon be focused on love and gratitude and you can’t be anything else but happy.

* All you Ever Wanted to Know from His Holiness The Dalai Lama on Happiness, Life, living and Much More – Conversations with Rajiv Mehrotra

More by Dean Solon

waiting for something to happen,
waiting for something more to happen,
i chose not to be recognizing
that everything had happened,
and i was free, and i am free.

why did i forget?

why do we forget?

i remember why.
i am a bozo on this bus
that travels on the earth,
each bump on the road
a spurring of a remembering,
a next bump on the road
a jolting of a forgetting.

Separation by Dean Solon

of course.  this is a presenting opportunity for practice, to be living this moment, not knowing what is to be and will be in a next moment, heart beating, heart fluttering, heart opening and heart not-opening, choosing a co-creating of experiencing, of being, here, as i'm here, while i'm here, in this precious moment, this sacred moment, this breathing moment.
each and every moment curiouser,
each and every experience curiouser,
each and every breath curiouser and curiouser.

as the thinning of separation between sleeping and being awake, between dreaming and not-dreaming,
so a thinning of separation
between the practical and the spiritual,
between the profane and the sacred,
between the ground and the sky,
between the shoreline and the most distant horizon.

a seeming separation between judaism and christianity,
a seeming separation between one breath and another breath,
a seeming separation between one thought and another thought,
a seeming separation between human beings,
a seeming separation between the glittering of gold and the glowing of love,
a seeming separation of life and death,
a seeming separation of me and You.

all of this activity, all of this phenomena...
seeming separations.

all of this.

Ascend Psychological Services: Building on your Child’s Strengths/ Helping your Child Overcome Hurdles

by Gretchen Britton, Ph.D.

 

 

Do you have any of the following concerns or questions regarding your child?

-Does your child or teen struggle with reading, writing or math?

-Are you concerned that your child has more trouble than most with paying attention and     maintaining focus?

-Is your youngster falling behind in school and you don’t know why?

-Are emotional concerns, worries or sadness impacting your child’s life at home or school?

-Does your youngster need additional time or other accommodations for standardized testing?

-Does your child need testing completed for admission to private school?

-Is your pre-school child ready to begin kindergarten?

-Could your child’s social, behavioral and communication concerns be part of a developmental disorder such as an autism spectrum disorder?

-Would you like a second opinion regarding a psychoeducational evaluation conducted at       your child’s school or would you like help in navigating the special education process?

-Would you like to know if your child is eligible for the Mentally Gifted program?

-Would you like to learn more about your child’s learning style and how he or she learns      best?

-Perhaps your child is already doing well in school and you would like to explore      strengths she could build upon to increase her academic success even more?

Ascend Psychological Services provides comprehensive psychoeducational evaluations of school-age children experiencing academic and behavioral difficulties. Our team of compassionate and committed psychologists specializes in the assessment of autism spectrum disorders, learning disabilities, attention deficit hyperactivity disorder (AD/HD), and emotional problems that impact learning. Ascend provides clients with targeted recommendations individually tailored to meet your child's needs.

What is a psychoeducational evaluation?

A psychoeducational evaluation is a thorough examination of a learner's strengths and needs and includes assessment of cognitive ability, academic achievement, social / emotional and behavioral functioning. The evaluation may also include assessments of a student's sensory-motor skills, attention, memory, language processing, phonological processing, adaptive skills, and executive functioning. Using all of the information gained over the course of the assessment – from interviews, parent, teacher and child rating scales, one-to-one testing results, and observations of the child –the psychologist provides the child, her family and (with consent from the family) her teachers, with a clear picture of her abilities and her needs in the classroom, at home and with peers. The psychologist will compile her findings into a report, and will discuss all findings, diagnoses and recommendations with the family at the end of the assessment process.  Referrals to other services may be made as appropriate, such as to occupational therapy for fine motor concerns or to speech-language pathology for communication di

About Us

We are a team of three psychologists, Dr. Paskiewicz, Dr. Britton and Mr. Mendelsohn. All three of us are certified school psychologists with extensive experience working in the public schools and knowledge of the special education process. Between us, we have advanced training in neuropsychological assessment and the evaluation of ADHD, behavioral and emotional problems, autism, and learning disabilities. Dr. Paskiewicz and Dr. Britton are trained in administration of the ADOS (Autism Diagnostic Observation Schedule).

Timing is important. If you feel your child may benefit from a psychoeducational evaluation, consider making an appointment before the school year winds down so that any resulting recommendations can be put in place as soon as the 2014-15 school year begins. If you’d like to know more about how we can help, please call us at 215-326-9239, email us at ascendpsych@gmail.com or visit our website at ascendpsych.com.

Nicaragua – Unplugged and Recharged

By Elizabeth Campbell

In February 2013, I traveled as the counseling support for the Yoga Teacher Training Beyond Asana to build a school with the organization Build On in Ganeshpur, Nepal.  My experience deepened my presence in my counseling practice and in other relationships greatly.  This year we traveled to two villages in the mountains of Nicaragua to build schools in San Benito and Las Cuarentas.  The lesson this year was layered onto my experience of last year.  Not only is it possible to communicate with individuals that do not speak our language, but the depth of that very connection is what sustains us all…no matter what language, nationality, or socioeconomic status defines us. 

Two weeks in rural Nicaragua freed up space for me.  There was no electricity, no television, no cell phones, and no running water.  The absence of those luxuries gave me a greater gift…the space to connect.   When we ate meals, no one was taking pictures of the meal to post on Facebook or excusing themselves for a phone call.  The television did not distract us from interacting.  At night, there was nothing to do but engage with one another.  We simply connected.  And joining with the beautiful souls of San Benito and Las Cuarentas completely sustained me, regardless of what luxuries were missing. 

How does one carry that connection back into an area that has traffic, cell phones, television, and any other number of distractions?  The Filial child-parent relationship training that I hold concurrently with play therapy sessions encourages parents to “focus on the donut, not the hole.”  In other words, your relationship with your child is more important than any issue or problem occurring.  Nicaragua taught me that any relationship is more important.  It is more important to look into your loved one’s eyes rather than stare at a television screen, more important to call a friend than to text, more important to enjoy the experience of a delicious dinner than to tell people in social networking about it.  In our attempt to speed up our efficiency and our connection with others, we have efficiently disconnected.  I am carrying the beauty of my experience connecting with those in Nicaragua by connecting with those that I encounter here.  And I would love for this to ripple to others and the beauty of Nicaragua could cause connections upon connections in our community.  Along this line, I call all readers and community members of the Resiliency Center to action.  How can you connect today?