Wellness Wednesday Issue #36

The Assist Newsletter
September 5, 2023
Wellness Wednesday

“Wellness is the complete integration of body, mind, and spirit – the realization that everything we do, think, feel, and believe has an effect on our state of well-being.” — Greg Anderson


10 Things to Pack in Your Emotional First Aid Kit


Life can throw curveballs that leave us feeling emotionally battered. We’ve all experienced moments of inner turmoil, but being prepared with an Emotional First Aid Kit can make all the difference.

What Exactly is an Emotional First Aid Kit?

An Emotional First Aid Kit is like a trusted friend, always there to help you navigate emotional challenges. It’s a unique collection of items and practices designed to provide comfort, encouragement, and strength during tough times.

Here are 10 components to consider:

  1. Breathing Exercises: Begin with a visual guide to mindful breathing. This simple practice is your first step in relieving stress and anxiety.
  2. Music: Curate a playlist of soothing songs or instrumental music that resonates with your inner peace. Streaming platforms like Spotify offer ready-made calming playlists for your convenience.
  3. Jar of Positive Thoughts: Create a positivity jar using any available container. Fill it with notes containing your favorite quotes or uplifting affirmations to boost your spirits.
  4. Contact List: Maintain a list of names and contact numbers of people who genuinely care about your well-being and can offer emotional support. Don’t forget to include your therapist’s contact details for professional guidance.
  5. Comfort Food and Drink: Keep a stash of your favorite calming tea and some delightful chocolate or cookies to lift your spirits on tough days.
  6. Reminders of Resilience: If you’re comfortable with it, compile a list of occasions when you’ve overcome significant challenges. This list serves as a powerful reminder of your strength and resilience.
  7. Scent and Reading: Find solace by lighting a scented candle or using relaxing essential oils in a diffuser while immersing yourself in your favorite book.
  8. Spiritual Items: For those with religious or spiritual beliefs, keep a copy of a prayer, your favorite hymn, or a symbolic item that connects you to your faith.
  9. Cherished Photos: Save a few pictures that remind you of beautiful memories to anchor you during difficult times.
  10. Self-Care Essentials: Assemble a care package including items like face masks, bath salts, a bubble wand, or playdough – whatever brings you comfort.

If creating your Emotional First Aid Kit from scratch feels overwhelming, you can explore pre-made options available online.

Remember, there are no strict rules; the key is to personalize your kit with items that bring you joy and comfort.


Remedy a tough situation with this proven problem solving method



Fishbone diagrams are the best way to list out all of the potential causes and effects of a specific event.

While it’s commonly used at work for process improvement and troubleshooting, you can adapt the concept of a fishbone diagram to everyday life situations, too!

A few ways you can use it for work purposes:

  • Analyze customer complaints to uncover underlying issues
  • Investigate causes of project delays
  • Seek out factors that contribute to low employee productivity
  • Find out what’s causing employee conflicts
  • Identify reasons for sales declines
A few ways you can use it for personal reasons:
  • Determine the causes of poor time management
  • Get to the root of financial difficulties
  • Learn what’s behind your career stagnation (skill gaps, lack of networking, etc.)
  • Understand contributing factors to relationship issues

👉 Try The Fishbone Diagramming Template

🔥 Pro-Tip: Use your business email to access hundreds of templates and invite collaborators for free!


👀 The 20/20/20 Rule


In today’s digital world, our lives revolve around screens. Whether it’s working on a computer, scrolling through your smartphone, or binge-watching your favorite show on TV, your eyes work overtime.

But did you know that extended screen time can take a toll on your eye health?

Enter the 20/20/20 rule, a simple yet effective way to care for your eyes.

This rule is recommended by experts to alleviate digital eye strain, also known as computer vision syndrome.

It’s easy to remember and implement in your daily routine.

Here’s what it breaks down into:

  1. Every 20 Minutes: Set a timer or create reminders to take a break from your screen every 20 minutes. During this break, shift your focus away from the screen.
  2. Look at Something 20 Feet Away: Find an object or point in the distance, approximately 20 feet away, and gaze at it for at least 20 seconds.
  3. Blink 20 Times: While looking at the distant point, consciously blink your eyes about 20 times. Blinking helps moisten your eyes, reducing dryness and discomfort.

Why Does it Matter?

Extended screen time can lead to a range of eye discomforts, including dryness, blurry vision, eye fatigue, and headaches.

The 20/20/20 rule addresses these issues by:

  1. Relieving Eye Strain: Regular breaks and refocusing reduce the strain on your eye muscles, providing relief from discomfort.
  2. Preventing Dry Eyes: Blinking helps distribute tears evenly across your eyes, preventing dryness and irritation.
  3. Maintaining Visual Acuity: Practicing the 20/20/20 rule can help maintain clear vision, even during prolonged screen use.

Incorporating the 20/20/20 rule into your daily routine is easy, and it doesn’t disrupt your work or leisure activities.

Here’s how you can make it a habit:

  1. Set Reminders: Use your smartphone, computer, or a dedicated timer to remind you to take breaks. Many apps and browser extensions are designed for this purpose.
  2. Create a Routine: Plan your screen time around the 20/20/20 rule. For example, if you work on a computer, take a break every 20 minutes. If you’re watching TV, pause and follow the rule during commercials.
  3. Practice Mindfulness: During your breaks, take a moment to assess how your eyes feel. Are they dry? Do they feel strained? Use this time to blink, relax, and refocus.
  4. Stay Hydrated: Drink plenty of water throughout the day to maintain overall eye health. Hydration helps prevent dry eyes.
  5. Adjust Your Environment: Ensure proper lighting and screen settings. Position your screen at eye level to reduce strain on your neck and shoulders.


Worth Seeking Out



Nearly 5 Million people have connected to a licensed therapist on BetterHelp — the world’s largest therapy platform done online.

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  2. Schedule your first live session via video, phone, or live chat. No more driving to and from appointments or getting on a waitlist.
Check out BetterHelp today!

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Bonus: The Assist readers get 25% off their first month!


Raise Awareness to World Suicide Prevention Day


World Suicide Prevention Day, observed on September 10th each year, is a global initiative that aims to reduce the staggering number of suicide cases worldwide.

According to the World Health Organization, nearly 800,000 people die by suicide every year, making it a leading cause of death.

This day serves as a reminder that suicide is preventable, and it encourages individuals and communities to take action to prevent these tragic losses.

Bringing Awareness to the Workplace:

  1. Education and Training: Encourage your workplace to provide mental health education and training programs. These programs can help employees recognize signs of distress in their colleagues and provide appropriate support.
  2. Destigmatize Mental Health Conversations: Create an environment where discussing mental health is normalized. This can be done through open dialogues, workshops, or inviting mental health professionals to talk to employees.
  3. Employee Assistance Programs (EAPs): Advocate for the implementation or improvement of Employee Assistance Programs that offer counseling and support to employees facing personal challenges, including mental health issues.
  4. Promote Work-Life Balance: Encourage a healthy work-life balance by respecting personal time, limiting overtime, and allowing flexible schedules when possible. Burnout can contribute to mental health struggles.
  5. Peer Support Networks: Establish peer support networks within the workplace where employees can confide in and seek guidance from their peers.
  6. Access to Resources: Outside of EAPs, Ensure that employees have access to mental health resources, including hotlines and professional counseling services.
  7. Wellness Initiatives: Promote wellness initiatives such as mindfulness sessions, yoga classes, or stress management workshops to help employees cope with stress.
  8. Zero Tolerance for Bullying: Create a zero-tolerance policy for workplace bullying and harassment. A supportive and respectful work environment can significantly reduce the risk of mental health issues.
  9. Leadership Involvement: Encourage leaders and managers to lead by example, emphasizing the importance of mental health and showing empathy towards employees.
  10. Annual Awareness Campaigns: Mark World Suicide Prevention Day with annual awareness campaigns that include informative emails, posters, or events to remind employees of the importance of mental health.


Did someone say Book Club?


Happy National Read a Book Day!

What better way to celebrate than kicking off that book club you’ve been wanting to start with your team (or even companywide). Get the 411 on how to kick one off at work.


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💔 Instead of saying “I’m sorry for your loss”, try these heartfelt alternatives.

🎧 Our cofounder talks to her best friend on the podcast Faith & Other F Words about lessons learned from therapy.

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