A statement of "The science of well-being course" by Rafeef Faour

 

I learned a lot and benefited from the course! I really enjoyed this class and I’m excited to continue my education . This class was challenging at times but there was value in being exposed to the material. I have learned important skills  that will help me academically  and personally.

Well-being is the experience of health, happiness, and prosperity. It includes having good mental health, high life satisfaction, a sense of meaning or purpose, and ability to manage stress. More generally, well-being is just feeling well .

The Five Ways to Wellbeing are – Connect, Be Active, Keep Learning, Give, and Take Notice

Living the good life means living a life that sets you free. A life that satisfies and fulfills you, that adds happiness, joy and a sense of purpose to your life. But it also means to live a life that is worthwhile, a life that makes a contribution, instead of being solely self-centered. 

In class, I learned about a growth mindset. This idea that I can continue getting better over time to not focus on my performance but on how much I am learning.   “fixed mindset” assumes that our character, intelligence, and creative ability are static givens which we can’t change in any meaningful way, a growth mindset thrives on challenge and sees failure not as evidence of unintelligence but as a heartening springboard for growth and for stretching our existing abilities.

 I built  many habits as the kind of thing that can promote  my mental health and happiness such as  Savoring , physical exercise,gratitude , WOOP, meditation and sleep. 

Let us talk about them briefly.

 Savoring: is  the act of stepping outside of an experience to review and really appreciate it . It is a way of helping me to stay present in the moment. And savoring often forces me to enjoy an experience for longer.

By practicing Savoring I used some common techniques that enhanced savoring. These techniques included: sharing the experience with my family and friends.Thinking about how lucky I am to enjoy such an amazing moment, Taking a photo of that activity, and making sure I stay in the present moment the entire time. Every night, I make a note of what I savored .When I do write things down at the end of the day, I take a moment to remember the whole activity. 

- Exercise:  30 minutes a day of exercise can boost my mood in addition to making my body healthier. 2 miles walking workout at home. daily walks have helped to give me a sense of normalcy in this crazy time. Even If I feel tired or I am busy ,there is a voice inside my head telling me “It is time to walk”. 

- gratitude journal :I apply the daily gratitude journal in my routine to switch my focus on recognizing the things in my life that are already present and already wonderful instead of dwelling on things that I think are lacking and previously thought to be more important. Every night I spend five minutes writing in my gratitude journal that really makes me happy.

-WOOP:  It is a science-based mental strategy that people can use to find and fulfill their wishes, set preferences, and change their habits.

W stands for wish

O stands for outcomes.

O stands for Obstacle. 

P stands for Plan

Based on twenty years of research in the science of motivation, WOOP presents a unique and surprising idea: The obstacles that we think most impede us from fulfilling our wishes can actually help us to realize them. WOOP instructs us to dream our future dreams but then to imagine what obstacles inside ourselves prevent us from achieving these dreams. In research studies, WOOP has helped people reduce stress and increase work engagement, find integrative solutions to problems, and improve time management. It has supported adults in losing weight, drinking less alcohol, and sustaining healthier relationships. Children and adolescents using WOOP improved school attendance as well as effort and achievement in school.

 - Meditation : I want to meditate so I can have a moment everyday to regroup and refocus my mind, manage my anxieties, and develop positive energy for myself which will make my social connections and relationships even better which in turn will boost my overall well-being. The fact that, because this kind of strategy is new. I have to work hard at it .It requires work at least in the beginning. And when my life is stressful for other reasons, I don't feel like putting work into the things that feel like work.  And it sounds like that was kind of what was happening there. Another thing is that stressful periods  are times when my  attention has to be elsewhere. I kind of shift my focus of attention to something else. I'm going to keep on meditating! I've found it to be a great way to start my day, but I'm also excited to try a strategy I heard about in the videos during the course, and try meditating at night. I wonder if it will make it easier for me to intentionally clear my mind of distracting thoughts, or make it easier to not "put it off" - since I'm trying to sleep anyway, and I believe meditation will help me get a good night's rest.

There are always setbacks, and I hope to have a triumph with any attempt at  new habits. I've started and stopped many habits in life, so I do not allow the setbacks, or even the triumphs to get in the way or influence my goal. I periodically review the goals, ask if the habit is occuring in the way I desire, or if the habit is properly aligned with the goal. I ask myself "why" regarding the goal, and make adjustments as needed. It can take years to build some habits (those often stick around the longest)--other habits, come and go.

Finally I can say

Living the good life" has taken on a completely different definition. My life's goodness is not defined by money or job, but by my emotional, physical, and mental wellbeing. I have learned to prioritize my own well-being, by implementing the things that I have always wanted to make a part of my daily routine.

Well-being for me, which has been a challenge, is to not only accept and deal with the choices that I've made but to also stop worrying about what others are doing, thinking and talking about. I need to focus on myself a little more and practice what i've learned in this class.

Well-being is the science of prioritizing and improving the state of my physical and emotional wellness. Individuals can improve their well-being by integrating various positive habits into his/her everyday lives. This includes social, mindfulness, spreading kindness, and spending time on hobbies, fitness, and other activities that matter to that specific individual.

VEHI Summer Sizzlin' Challenge!

Last Wellness Note for 2019-20 {School Dismissal}

At the end of a normal school year, a Wellness message would talk about taking time to relax, wearing sun protection, and the importance of hydration. Oh, and maybe remind you to avoid tick bites. But this was not a normal school year. 

While you should certainly be doing all of those things, recuperating and rejuvenating may be more difficult this summer because you are thinking about, and feeling anxious about, returning to school in August. One tool to help your mind and body relax and reduce anxiety is to schedule 10 minutes of mindfulness each day. If mindfulness is not for you, choose a healthy activity to do for at least 10-15 minutes a day that does not just relax you, but keeps you present in the moment. Here is a list of self-care resources from the Mindful Teachers blog. 

VEHI Updates

During the pandemic, VEHI has been recording a weekly show, "PATH Good News," based on John Krasinski's "Some Good News." In this week's "PATH Good News" (Episode 9), Winooski's own graduation is featured (at 2:12 mark) and PATH gives a stage to our Middle School Chorus during the ending credits! Also, House Speaker Mitzi Johnson has a message for all Vermont teachers.

Don't miss last week's segment (Episode 8). At the 13:20 mark you will see a brief cameo from recently retired Lois Thompson! Also, VEHI interviews Francois Clemmons who lives in Middlebury. Dr. Clemmons played the character Officer Clemmons in Mister Rogers' Neighborhood. He talks about the advice he would give to his high school guidance counselor. His perspective is not only insightful, but it is also enjoyable to hear him sing.

If you want to see more PATH Good News episodes, log into (or sign up for!) your PATH account. Next week will be PATH's last episode for summer, and yours truly gives a plug for VEHI Sizzlin' Summer Challenge which begins July 6. Get a jump start on next year's PATHpoints by earning 25 PATHpoints for completing the summer challenge (click here for flyer). 

And, if anyone talks to Inge White, congratulate her on winning a KitchenAid Stand Mixer in the "Joy Ride" PATH Adventure raffle. YES! You can still participate in PATH programs when you retire. :)

Resources

• VT-HEC has been offering free webinars to address current issues. One series addresses Stress and Resilience During the Pandemic (and will shortly include last week's webinar, "We Made it Through the School Year, Now What?"). The other is the Equity series of webinars aimed to reduce inequity in Vermont schools. 
• I mentioned a free online course from Yale, "Science of Well-Being." Rafeef Faour completed the 10-week course and recommends it! The course dives into what is happiness, and how our expectations and biases affect our happiness. You explore your own path to well-being, and, employing strategies learned in the course, you will work on rewiring a healthy behavior. The course offers resources, articles and books to help you with your goal.
• Last month, I shared an online app called Driven Resilience Training. One of our Winooski colleagues tried it out and had this to say: "I find the app has been helpful in learning and practicing new skills for self-regulation, mindfulness, and breathing. There have also been times when I was feeling really upset and needed to express it, but didn't want to bring other people down. Chatting to a bot was surprisingly helpful in regulating my emotions and finding ways to calm down. I have also found myself using some of the phrases the bot uses, such as "What would I tell my friend in this situation?" to shift my mindset. Obviously it's not the answer to everything, but I've found it helpful to have as another tool during this time and I like to think that I am learning to become more resilient."
• All of my past notes and resources are kept on the Wellness Blog: https://wsdwellness.blogspot.com/.

Keep a relaxed schedule. Make time every day to stop and breathe. And keep wearing a mask in public. 

See you in August, Jaycie

Wellness Reminders for May {School Dismissal}

Yesterday morning, I went to the Champlain Valley Fairgrounds for a COVID19 test. It was arranged by my doctor as one of many new preoperative measures I need to take before an elective surgical procedure on my knee this Friday. The medical staff (identified as the "Swab Squad") delivered clear instructions to keep us both safe, and the drive-through test set up was quick and easy--despite it being the most uncomfortable 22 seconds in my recent memory. By 3pm I had my results: negative!

Back to Normal?  

With Stay Home, Stay Safe orders easing, and the Memorial Day weekend coming up, we need to be vigilant and continue practices that we have been performing during the crisis. A "new normal" in our social activities will include a combination of precautions to keep COVID19 from spiking a second wave of infections until a vaccine is widely available or herd immunity is reached. With no date for either of these in sight, we should be prepared to follow precautions for at least another year.  The elements of what we need to continue to do are hygiene, screening, distancing and masks (a very informative article was published recently in the New Yorker regarding this).

• Good hygiene habits include hand-washing and disinfecting surfaces. You will see people wearing gloves now when they go out shopping, but don't be fooled. Gloves will transmit germs between surfaces just as your hands do. You still need to wash your hands frequently. 
• Each of us can self-screen for illness by tracking COVID symptoms. If you have symptoms, stay home and contact your doctor. They will arrange for a COVID19 test if you need one. Another form of screening you may experience is at offices or medical facilities where staff will take your temperature and ask you questions. It is important to be honest and follow advice if you do raise any red flags.
• We all know the six-foot rule by now. It is a general rule for avoiding respiration that comes from normal breathing and talking. But, more forceful breath, like from coughing, sneezing or even loud singing, can send droplets farther. Social distancing includes avoiding group gatherings and crowded places. It also means to self-quarantine when you return if you do have to travel out of state.
• Wearing masks is incredibly important, even if you are not feeling sick, because some people are not experiencing symptoms even when they are infected. While a mask is not especially effective for reducing your risk of getting infected, it is highly effective at reducing your transmission to others. In effect, wearing a mask is a way of showing others that you care about them.

Consider the mask you are wearing.

Surgical masks, which are more available now than they were at the onset of the crisis, are the most effective in catching the droplet of vapor from your breath. A cotton cloth mask, with two layers of fabric, is also very effective at catching the moisture. Many people are using bandanas, but note that you need to fold the cloth over so you have two layers covering your mouth and nose. It might be helpful to have extra cloth masks with you if you find one gets wet quickly. Especially, if you are doing a lot of movement or physical activity which increases your respiration, you will breathe more and expel more moisture. Avoid synthetic material that is known to "wick" moisture as that feature is exactly why it is not effective in reducing transmission of water droplets. 

Actions in Self-Care

In October, I shared information titled, "Self Care is not Selfish." As this crisis drags on, I think it is important to take an account of how you are doing. I highlighted three areas to consider when taking care of yourself: finding life balance, employing character strengths, and building resilience. 

1. During the opening on Wellness Day, you all had an opportunity to assess your life balance. Several of you are taking steps now to adjust your balance with the Personal Wellness Challenge. 

2. Another way to improve your well-being is to utilize your personal character strengths. Intentionally employing traits such as gratitude, creativity or honesty can impact your happiness and satisfaction. If you are interested in which character traits you are strong, and in which you have an opportunity for growth, take the VIA Character Strengths survey. The initial survey is free. Then, choose some traits to work on with "101 strengths-based actions to to connect, from a safe distance" or "340 Ways to Use VIA Character Strengths."

3. Resilience is our ability to bounce back in the face of adversity, or how we choose to respond to conflict. Actively building resilience can help reduce the risk of mental or physical fatigue. In her book, Onward: Cultivating Emotional Resilience in Educators, Elena Aguilar discusses reflections and activities educators can do to build resilient habits (read article, "12 Ways Teachers Can Build Resilience"). If you are interested in building your own resilience, here are two options to doing so:

- if you like personal interaction and help with accountability, click here to work with a Progress Coach via VEHI PATH. 

- if you prefer to work on your own with the help of an online app, try Driven Resilience Training. VSBIT is offering 120 days free access to this program (click here for more information). 

And the last option I am highlighting is to take a professional development course through Castleton University (Summer 2020 course: "The H.E.A.R.T. Method of Self-Care for Teachers".) Description: Participants in this course will develop a thorough plan for personal self-care that will focus on balancing their daily work and personal lives. The course is designed so learners can create their own learning outcomes within the realm of self-care. They will be coached by the instructor in the areas of nutrition, exercise, and stress management with an emphasis on habit change.

Enjoy the weather. Keep social gatherings small. Stay home if you feel unwell.

Jaycie

(Tickle, tickle)

Summer 2020 course: The H.E.A.R.T. Method of Self-Care for Teachers

Castleton State University is offering a course: "The H.E.A.R.T. Method of Self-Care for Teachers"

Participants in this course will develop a thorough plan for personal self-care that will focus on balancing their daily work and personal lives. The course is designed so learners can create their own learning outcomes within the realm of self-care. They will be coached by the instructor in the areas of nutrition, exercise, and stress management with an emphasis on habit change.

The course will discuss the physiology of stress and its impact on the body; help educators identify their own beliefs that can exacerbate daily stress and most importantly help them to establish habits for change that will help diminish stress.

Participants through their own self growth will bring a renewed energy to their profession and their personal lives. Click here for more information.

Course Number: EDU5515C23
Instructor: Rebecca Day
Location: Online using Google Classroom and Zoom Videoconferencing
Dates and Times: You have three enrollment dates to choose from: June 15, July 15 or August 15 - you will choose one of these dates when you register.
Credits: 3 graduate credits
Tuition: $1,095 includes textbook

Online resilience coaching via Driven - from VSBIT

The VT School Board Insurance Trust is offering a program called Driven which aims to improve your resilience through online coaching.

A Personal Resilience Program for Vermont School Employees- FREE!

The COVID-19 pandemic has forced our school communities to deal with unprecedented societal, economic, and personal challenges.  There is no more important time to build resilience to help face this new reality.  

In just 10-15 minutes a day, you could build resilience, reduce stress, and create work/life balance with the help of Driven.   

Vermont School Boards Insurance Trust (VSBIT), with the support of the Vermont Principals Association (VPA),  is offering 120 days of FREE access to Driven Resilience Training for up to 2,500 school employees.  Driven is a research-based personal and confidential training program to build resiliency.

Enrollment is on a first come-first serve basis, and the platform will be available for 120 days beginning May 13, 2020.  Individuals may work at their own pace.

Click here to access the sign in link, getting started guide, as well as a brief video that talks a little about the program.  

Resiliency Program Homepage

VSBIT is proud to support Vermont Schools and School Employees.

Zoom Yoga Recordings

Katherine recorded two of her sessions with us so we can use them again:

Link to April 30 class 

Password: 6b?g5xH3 

Link to May 7 class

Password: 8H^*N5.6

ShiftMeals project: Meals at Veggie VanGo

If you have not heard yet, the Vermont Foodbank and Skinny Pancake have partnered to provide 20,000 nourishing meals to Vermonters over the next several weeks. This partnership is part of the ShiftMeals program, a GoFundMe project organized to address food insecurity while providing jobs for furloughed restaurant staff.

Winooski families are scheduled to receive 2,500 ShiftMeals at upcoming Veggie VanGo produce drops!

At this time, we are scheduled to offer pre-made, frozen meals from Skinny Pancake during Veggie VanGo on May 15th and May 29th only. This may continue into June. We need a couple extra volunteers to help on those dates (click sign up below). I have also included extra slots for June in case the opportunity continues. 

Click here to Volunteer at an upcoming Veggie VanGo.

Know someone in need of meals? Share this information (from ShiftMeals web page):

Request a ShiftMeal. Is COVID-19 impacting your ability to get enough food? We have nourishing, local food for you. We’re offering pick-ups in Burlington, Montpelier, and Waterbury with plans to expand across the state. Click on the location of your choice to learn more and request your free meal.  

Want to help fund the ShiftMeals project?

Donate to ShiftMeals. Looking to support community food security? Donate to ShiftMeals! For individual donations, please give directly to our GoFundMe. For larger corporate and philanthropic donations, please email ShiftMeals@skinnypancake.com. Donations are tax-deductible.  

Share the Love. Share the Food. Stay Healthy.

Walk More Challenge (And the winners are...)

On wellness day, 73 employees signed up to take the Winooski Walk More challenge (and 20 people won socks.) As we progressed through the weeks of the challenge, 43 participants completed at least one survey, and 18 participants completed all 5 weeks. This is our best participation yet!

But there can be only two winners for the $50 gift certificates and they are...

 Judy Edelstein and Matthew Gonzalez 

Congratulations! 

The wellness leaders and I read through participants' comments and wanted to share a few. While we have had to practice social distancing, some of you walked often with family or pups. And those of you that kept at it reported feeling more energized, an improved mood and mental clarity, and that scheduling walks helped you transition your day. Other comments:

(On finding routines or tips/tricks to stay motivated)

- "I go out when I feel overwhelmed"

- "My husband has been going on walks with me every day to get out of the house. It's really nice and we are re-discovering our neighborhood. It's very motivating."  

(On adapting to Staying Home)

- "I walk around the house during phone consults with colleagues."

- "I am digging the free online stuff from the Sports and Fitness Edge getting to try some classes that I have never done! Still walking the dogs daily, too."

- "I'm still adapting. I have committed to starting and ending my day with a walk. My children and I walk down our road and back at the beginning and end of our "school" day. I have recognized that my time in front of the computer each day is keeping me from moving. I have tried to be better about getting up every hour to move, but I still need to add more movement time to my day."

- "Made one room a workout and yoga studio."

(On what to do when your motivation dips)

- "I have no idea the whole situation is complicated. I stay at home all the time. I practice Fast Walking in 30 minutes Fitness Video once every morning." 

- "this is very hard...doing my best"

- "Checklist of my daily routine."

(On the Walk More Challenge overall)

- "Gave me the sense of calm that I needed in a very busy, stressful household."

- "Walking/jogging has been a lifesaver! I time my outdoor exercise to line up either right before (baby's) nap and she comes with me, or during for a little alone time. So far, I'm sticking with it and feeling a lot better. It gives me more energy and a much better attitude!" 

-"My family and I have been doing hikes every Sunday morning. This week, we hiked almost to the summit of Mount Hunger. These trips provide 2 benefits - outdoor exposure to the quiet rejuvenating power of nature and rigorous cardiovascular exercise. My family and I are enjoying it so much we are considering making this a weekly practice."

- "My mood, my soul, peace"

- "It is definitely a bummer that my steps have decreased each week, but I'm not going to beat myself up. These past weeks have been a huge adjustment filled with a mix of emotions. I am grateful that I live in a place where I can walk freely outside without having to deal with swarms of people. I am also proud that I have maintained the walks with my kids every morning and most afternoons. I'm still working on getting more steps during these long days in front of my computer. I am looking forward to reboot over the vacation and start an exercise routine that will work with my current remote teaching and homeschooling gig."  

Keep Walking. Keep Moving. Stay Safe. 

Winooski School Employee: Personal Wellness Challenge

There are 6 parts to this challenge--but it will be worth it (see incentives below).

1. Sign Up by Friday, May 8, if you choose to accept the challenge! Click here to sign up.
2. Assess Your Life Balance*: In this part of the activity, you will answer questions to help you understand where your wellness strengths and challenges are right now.
3. Analyze/Compare* your assessment(s): If you have your assessment wheel from Wellness Day, use it to compare what parts of your wellness have changed since then. If you do not have it, that's fine! Just use the assessment to analyze your current state of wellbeing.
4. Set a Goal*: In this part, you will determine what you want to achieve to improve your well-being or bring your life back into balance. You can use a SMART goal planner (optional, included in worksheets) to help make sure you can successfully take action toward achieving your goal.
5. 21-day Reflection*: Hold yourself accountable! Each day, you need to check in on how you are doing. You may want to write every day, or every few days. The frequency is determined by how you are measuring your goal.
6. Complete Google Survey: I will send a survey on May 31 to those who have signed up by May 8 (Survey to be completed by June 5). 

*Click here for the Worksheets for parts 2-5.Save a copy of these worksheets to your Google Drive. Or, print them. See the options below.

 

INCENTIVES  There are a few incentives to doing this challenge.  

First, you may experience happiness by paying attention to your well-being, and personal satisfaction in your accomplishment. 

Second, if you are a PATH participant, you will receive 10 PATHpoints toward the 200 that you need for your $100 LL Bean gift card. 

And last, we are giving away $10 gift cards to Claussen's Florist, Greenhouse & Perennial Farm for the first 40 employees to complete the survey at the end of the challenge! 

IMPORTANT: To be eligible for the gift cards, you must do two things:

1. Sign up for the challenge by May 8. Sign up HERE to take the Personal Wellness Challenge.

2. Be one of the first 40 employees to complete the Google survey at the end. The survey will be sent only to employees who signed up by May 8!

OPTIONS

• Since the assessment does require you to fill in the wheel, you will have to print it out. If you do not have access to a printer, email me (Jaycie Puttlitz) by Tuesday,  May 5, and I will print and mail hard copies on Wednesday so you get them by the weekend. 
• Another option is to use the 36 statements to rate yourself, and see which sections have the lowest numbers. Then, you can save a copy of these worksheets to your Google Drive and fill in the rest of the activity sections on your computer.
• Do this with a partner! If there is someone in your home or online that can help you stay focused on your goal, be sure to do this with them so you have some support to succeed. (Note: only WSD employees are eligible for the PATHpoints and gift card, but increased wellness is for everyone!)

Need help? If you need any help in completing the assessment or setting a goal, please contact me and I will work with you to find the right goal for you.