Words from Wellness | March 2023

Friday, March 3 rd is the National Day of Unplugging . Take this day (or any day this month!) to carve out precious time to unplug, relax, reflect, be active, visit the outdoors, and connect with loved ones. Reminder! 2023 Wellness & Health Reimbursement Program! As part of our continued effort to encourage our employee owners to take steps to improve their wellbeing the Wellness & Healthcare Committee are excited to announce the launch of our 2023 “Well-Health” Reimbursement Program . How it works: Employees will receive a onetime $100 Gift Card reimbursement for proof of purchase or registration of any of the following eligible subscriptions, events or items listed below. To receive your gift card, send an email to Shannon Powers with your proof of purchase. This must be a detailed invoice or receipt that shows the vendor, date and item purchased. Eligible Expenses • Fitness or Wellness-related Event Registration • Gym Membership or Trainer Sessions • Class enrollment related to Health & Wellness • Fitness Equipment (i.e. Bike, Weights, Yoga Mat, Running Shoes) • Wellness-related App subscriptions • Reading Materials related to Health & Wellness

Bounce Back from Burnout

you find peace and better manage difficult emotions when they arise. ■ Don’t lose your sense of humor. Laughter helps relieve stress, even when times are tough. Listen to your favorite comedy skit, read a joke or watch a funny video. Find time for you. ■ Move your body. It’s a great way to take your mind off what you’re burned out on. It can also help release tension and relieve underlying stress. ■ Get enough rest. If stress is keeping you up at night, try improving your sleep routine or talking to your doctor about supplements or medications. ■ Eat well. Notice how much better you feel when you make healthy choices and eat balanced meals. ■ Enjoy a hobby. Spending time doing things you enjoy — and things you’re good at — is another way to think about something other than your stress. Identify your support system. ■ Don’t withdraw. Find coworkers, family or friends who are understanding and respectful of your feelings and will listen to what you’re feeling. ■ Don’t go it alone. It’s okay if you need help. A therapist, a counselor, a coach or another mental health professional can help with your burnout. You also can discuss your feelings with a religious leader.

Build your resilience and maintain vitality. We all have bad days – days when all you want to do is push through and survive. But when emotional burnout continues, the negative feelings can start to affect your work and personal life, especially if you are doing things like self-medicating to cope. It’s important to know that you can overcome these feelings, start to build your emotional resilience and get energy back in your day. Resilience is about finding inner strength, knowing how to deal with burnout and bouncing back better with greater vitality. That’s why resilience and vitality go hand in hand. Here are some suggestions to build your own resilience and vitality tool kit. Try a few and see which ones work best for you. Own your thoughts. ■ Don’t focus on the negative. Try focusing on growth. Make a list of your strengths and what makes you feel good. ■ Work toward a flexible mindset. Know that it’s okay to feel different emotions, including anger and frustration. Acknowledge the feeling for what it is and accept it. ■ Practice quieting your mind. Meditation, breathing, intention setting, journaling and grounding can help

Source: https://my.vitamincentralcigna.com/p/1

One-Pot Lentil & Vegetable Soup with Parmesan

Wellness Resources & Benefits Reminder! Past Wellness Webinars can be found on the Intranet! Documents and Resources > Video Library Solutions EAP Short-term, confidential counseling and/or referral for employees and employee family members. www.solutions-eap.com Cigna Talkspace Convenient, safe and secure online therapy from any location. talkspace.com/cigna

Ingredients ■ 2 tablespoons extra-virgin olive oil ■ 3 cups fresh or frozen chopped onion, carrot and celery mix ■ 4 cloves garlic, chopped ■ 4 cups low-sodium vegetable or chicken broth ■ 1 ½ cups green or brown lentils ■ 1 (15-ounce) can unsalted diced tomatoes, undrained ■ 2 teaspoons finely chopped fresh thyme ■ ½ teaspoon salt ■ ½ teaspoon ground pepper ■ ½ teaspoon crushed red pepper ■ ½ cup grated Parmesan cheese ■ Parmesan rind (optional) ■ 3 cups packed roughly chopped lacinato kale ■ 1 ½ tablespoons red-wine vinegar ■ Chopped fresh flat-leaf parsley for garnish

Step 1 Heat oil in a Dutch oven or large pot over medium heat. Add onion, carrot and celery mix; cook, stirring occasionally, until softened, 6 to 10 minutes. Add garlic; cook, stirring often, until fragrant, about 30 seconds. Step 2 Stir in broth, lentils, tomatoes, thyme, salt, pepper, crushed red pepper and Parmesan rind, if using. Bring to a boil over medium-high heat. Reduce heat to medium-low; cover and cook, stirring occasionally, until the lentils are almost tender, 15 to 25 minutes, adding water as needed to thin to desired consistency. Step 3 Stir in kale. Cook, covered, until the kale is tender, 5 to 10 minutes. Remove and discard the Parmesan rind, if using. Stir in vinegar. Divide the soup among 6 bowls; sprinkle with Parmesan. Garnish with parsley, if desired.

More resources can be found on the Intranet.