Wellness Wednesday Issue #33

The Assist Newsletter
August 15, 2023
Wellness Wednesday

“The power of imagination makes us infinite.” — John Muir


The Science Behind Shame


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.


Work life balance is hard



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.

It’s customized online therapy that offers video, phone and even live chat sessions with your therapist, so you don’t have to see anyone on camera if you don’t want to.

Plus, it’s more affordable than in-person therapy and you can be matched with a therapist in under 48 hours.

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This is your daily stand reminder


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.


Swipe This Stay Interview Template


Bonusly's Stay Interview Template

It’s rare that you can change someone’s mind in an exit interview. A stay interview gives your employees a safe space to share how you can better support and develop them for the long haul.

When you proactively identify strengths and weaknesses in your retention efforts and company culture, you can make improvements before employees leave.

The free Stay Interview Template includes:

  • 👉 Directions for how to use the template.
  • ✅ Guided questions around manager feedback, company feedback, and building connections.
  • 💡 Tips on how to make the most of your stay interviews.
  • ⚙️ Additional tools and resources to build resilient teams.

👉 Get your free stay interview template


The benefits of a written a personal mission


In the hustle of daily life, it’s easy to lose sight of what truly matters to us. That’s where creating a personal mission statement comes in; it acts as a compass that reflects your values, passions, and aspirations.

If you’re feeling unmotivated, disconnected, burned out, have difficulty setting priorities or lack direction at work, crafting a personal mission statement can be a very helpful exercise.

Follow this guide to craft your own:

Step 1: Reflect on Your Values

Set aside quiet time to contemplate what truly matters to you in life. Consider your fundamental beliefs and principles.

Step 2: Identify Your Passions and Talents

List activities that make you lose track of time and fill you with joy. Recognize your natural skills and talents that come effortlessly to you.

Step 3: Define Your Long-Term Aspirations

Envision where you want to be in the future – professionally, personally, and emotionally. Set realistic yet ambitious goals that resonate with your dreams.

Step 4: Craft a Purposeful Statement

Combine your core values, passions, talents, and long-term aspirations into a concise statement. Ensure your statement reflects the essence of who you are and what you aim to achieve.

Step 5: Regularly Review and Refine

Set aside time periodically to review your mission statement. Adjust it as needed to stay in sync with your evolving goals and circumstances.

Sample Personal Mission Statement Template:

“I am committed to living a life rooted in [Core Value 1] and [Core Value 2]. By embracing my passions for [Passion 1] and [Passion 2], I aim to use my unique talents in [Talent 1] and [Talent 2] to [Long-Term Aspiration]. Through continuous growth and learning, I aspire to [Long-Term Goal] while fostering [Long-Term Impact].”

What are the benefits of doing this?

Clarity: Gain a clear sense of your purpose and direction in life.

Focus: Prioritize activities and goals that align with your mission.

Motivation: Stay inspired to pursue your passions and overcome challenges.

Authenticity: Live in harmony with your values and true self.

Decision Making: Make choices that resonate with your purpose.

Resilience: Build resilience by anchoring yourself in your mission during tough times.


Are you smarter than a 5th grader?


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


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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.


Latest Listings


🎁 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.

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