Wellness Wednesday Issue #33

Did you know that shame activates the same part of the brain as physical pain?

It’s not just an emotional sting; it’s a full-on neurological response. Research tells us that when we feel shame, our bodies release stress hormones that can lead to anxiety, depression, and even affect our immune system.

Even though we all experience shame at some point, science also shows us that when we shine a light on shame and share it with others, its power diminishes.

By acknowledging and expressing our shame, we connect with our own humanity and the humanity of others.

This vulnerability builds bonds and creates an environment of empathy and support — whether at work or in life.

So, how can you harness this knowledge for your personal development journey?

1. Be kind to yourself and allow your emotions to surface. Remember, there’s strength in vulnerability. When faced with setbacks, replace self-criticism with self-compassion. Instead of thinking, “I’m a failure,” try, “I stumbled, and I’m learning.”
2. Transform shame into a catalyst for positive change. If shame arises from past mistakes, use it as motivation to make amends or take steps toward personal improvement.
3. Celebrate progress, not perfection. Striving for perfection fuels shame. Instead, celebrate your progress and efforts. Every step forward is a victory, regardless of how small it might seem.
4. Practice gratitude daily. This helps shift your focus from what’s lacking to what’s abundant in your life. Cultivating gratitude creates a sense of fulfillment that counteracts the emptiness often associated with shame.
5. Focus on personal values. Shift your attention from external validation to internal alignment with your values. When your actions align with what truly matters to you, external judgments hold less power over your self-worth.

The hustle and bustle of daily life can cause people to become overwhelmed and burnt out — many without even realizing it.

Burnout symptoms include lack of motivation, helplessness, fatigue, and detachment.

If you’re stressed out, talking to someone can help you figure out what’s causing it.

That’s where BetterHelp comes in.

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Let’s talk about something that’s been on all our minds lately—sitting.Whether it’s at our desks, behind the wheel, or in front of screens, we’ve become quite the professional sitters. Unfortunately, our bodies might not be thanking us for it.

Research has unveiled the harsh reality: sitting for extended periods of time is like giving our health a one-way ticket to a rollercoaster of concerns. Individuals who sit for more than eight hours a day without engaging in physical activity face a mortality risk similar to that posed by obesity and smoking.

The good news is moderate physical activity lasting 60 to 75 minutes a day can effectively counteract the adverse effects of prolonged sitting.

If you’re looking to make a positive change, here are some steps (pun intended) you can take:

1. Stand Regularly: Incorporate standing breaks into your routine. Stand up and stretch every half hour to break up long periods of sitting. Set alarms if you need them.
2. Opt for Active Meetings: Whenever possible, choose walking meetings over sitting in a conference room. Movement can enhance creativity and focus.
3. Consider a Standing Desk: If your work involves a desk, explore the option of using a standing desk. Alternatively, improvise with a high table or counter.
4. Move During Phone Calls: Utilize phone calls as an opportunity to walk around. This simple adjustment can add movement to your day.
5. Prioritize Daily Walks: Aim for regular walks, whether it’s a stroll during lunchtime or an evening walk. Walking is a low-impact yet effective way to stay active.
6. Stay Active Indoors: Engage in indoor activities such as yoga, Pilates, or bodyweight exercises to maintain movement even when weather conditions aren’t favorable.

In honor of summer almost being over and kids going back to school, find out if you’re smarter than a 5th grader.

With these natural products, you can steer clear of summertime sniffles and stay healthy all season long.

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If you want to have more effective meetings, try using this free template.

Morning Brew is one of our fave newsletters — you can get your own copy here.

🎁 Looking for the perfect gift basket for a colleague or client? Check these out.

🏖️ If you’re trying to find more sober activities, here’s a list of 99 of them.

🔖 Catch up on all Wellness Wednesday newsletters here.

🏪 The Assist Store: Check out our Etsy Store or get our most popular templates for free here.

🚨 Job Openings

• Jasmine Star is hiring for a Part-Time Executive Project Manager (Remote).
• Snap Inc. is hiring for an Executive Assistant (Los Angeles; Washington).
• Snap Inc. is hiring for a Senior HR Business Partner (multiple locations).
• Workday is hiring for a Senior Marketing Manager, Hospitality Industry (multiple locations).
• Canva is hiring for a US Work Experience Lead (Austin, TX).

❗If you have a job opening at your company that you’d like us to share in our newsletter, please submit it here.

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