Wellness Wednesday Issue #44

The Assist Newsletter
October 31, 2023
Wellness Wednesday

“Life is what happens when you’re busy making other plans.” — John Lennon


The Power of Difficult Conversations


It’s natural to avoid hard talks in relationships.

Bringing up problems means facing uncomfortable truths that may hurt, anger or scare us. So instead we make assumptions, bottle up emotions, withdraw or react impulsively without communicating fully.

However, avoiding difficult conversations can actually damage relationships over time.

Here’s why leaning into tough talks can save relationships:

Assuming keeps us “safe” by avoiding potential pain, but it also widens disconnect. We create our own narratives that may not reflect reality, eventually breeding resentment. Open communication fosters true understanding.

Suppressing concerns leads to withdrawal, passive aggression or blow ups seemingly over small issues later on. Voicing feelings in a healthy way prevents build up.

Reacting instead of discussing causes defensiveness and prevents mutual understanding. Taking time to process feelings prepares us for calm, compassionate dialogue.

Having hard conversations requires emotional regulation, courage and practice. It means allowing ourselves and our partners to be honest even if it’s uncomfortable.

Start by sharing your own vulnerable feelings without placing blame. Listen without judging. Find common ground and clarify assumptions. Follow up to keep the communication going.

While difficult talks feel daunting, they demonstrate respect and strengthen bonds more than avoidance ever could. With openness, empathy and time, tough conversations have the power to save relationships at any stage. The clarity and growth on the other side is always worth it.


No More Sacrificing Your Health for Happy Hour



Ladies, we get it.

🍷 That glass of wine at the end of the day seems like the only reward for your busy, stressed life.

But what if there was a better way to unwind? A way to savor a drink without sacrificing your health or productivity.

That’s where Sunnyside comes in. They don’t shame you for enjoying alcohol. They know you deserve to relax — but as high-achieving women, we also want to take care of our bodies and minds.

So, Sunnyside offers personalized guidance to build a healthier relationship with drinking. One that works for your lifestyle. No more worrying about overdoing it or dreading the morning after.

Don’t we deserve to have it all — rewarding careers, active social lives, and healthy bodies?

☀️ Try Sunnyside free today


Taking Care of Your Girls: Making Your Mammogram as Comfortable as Possible


Getting a mammogram can feel uncomfortable or even painful for some women. The machines squeeze your breasts between two plastic plates to get several X-ray images, which can make you feel pinned down or compressed. It’s normal to feel some discomfort during the test.

However, there are things you can do to help make your mammogram experience more comfortable:

  • Schedule at the right time. Don’t schedule your mammogram for the week before your period starts, when your breasts may be more tender and swollen. The best time is right after your period ends.
  • Take OTC pain relievers. Taking an over-the-counter pain reliever like acetaminophen or ibuprofen an hour before your appointment can help ease discomfort. Check with your doctor first if you take other medications.
  • Use a cold pack. Applying a cold pack or ice wrapped in a towel to your breasts for 15 minutes before the exam can numb the area slightly.
  • Tell the technician if you’re uncomfortable. They can adjust the compression, raise or lower the breast platform, or pad the plastic plates to reduce pinching. Speak up — they want you to be as comfortable as possible.
  • Try the 3Cs. During the mammogram, place your chin on your chest, roll your shoulders forward, and press your chest toward the machine. This helps pull breast tissue forward and minimizes pulling of the skin.
  • Breathe deeply. Take slow, deep breaths during the compression to help you stay relaxed. The technician will only compress each breast for a few seconds.
  • Distract yourself. Bring headphones and listen to music or a podcast, or mentally focus on something calming like a vacation memory. This gives your mind something positive to concentrate on.
  • Reward yourself after. Plan something special after your appointment, like meeting a friend for coffee or getting a manicure. You earned it!

While mammograms can pinch and make you sore for a day or two, don’t let fear of discomfort stop you from getting this crucial screening.

Finding breast cancer early makes it much more treatable. Talk to your doctor about your concerns, and use these tips to help you stay as comfortable as possible. Taking good care of your girls now means you can enjoy many healthy years ahead.



The #1 All-In-One Platform You Didn’t Know You Needed


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If you’re old school and keep a notebook and pen handy to write down your to-dos, or use a handful of apps to stay on top of projects, monday.com can either supplement your workflow or become your sole solution to get things done.

The really cool thing about it is that you can manage all your team’s work in one place (oh, and you can get it free if you’re strapped for cash).

No more endless e-mail threads or long meetings. With monday.com you can keep track of everything your team’s working on, communicate in context, and get started in minutes with a super easy set-up.

Signing up for free won’t just help you become more productive, you’ll also be supporting The Assist 😊.

👉 Try it free


Dealing With the Office Mean Girl


We’ve all been there – the office environment seems perfect until that one coworker starts acting catty and difficult for no reason. You try to be kind, but it’s clear she has it out for you.

So how do you handle a jealous coworker in a professional way?

First, don’t stoop to her level. As tempting as it is to snap back or gossip about her behavior, this will only create more tension and drama. Be the bigger person by always taking the high road. Kill her with kindness — say hello with a smile, compliment her if appropriate, and avoid sinking to petty retaliation.

Second, set firm boundaries. If she continually makes snarky comments, don’t be afraid to politely confront her. Say something like “It seems you’ve made some comments that make me uncomfortable. I want us to have a good working relationship, so let’s reset and start fresh.” If she crosses lines, document her behavior and notify your manager or HR if needed.

Third, limit contact when possible. If she sits near you, put on headphones while working. If she gossips with others, excuse yourself from the conversation. Politely decline invites for happy hours or lunches if you think she’ll cause drama. You have the right to limit contact with someone creating a hostile work environment.

Finally, don’t isolate yourself. Make sure to nurture positive connections with other coworkers. Surround yourself with a strong support system and don’t allow her bad attitude to make you retreat. Go out of your way to get to know colleagues in different departments so you don’t feel alone.

Dealing with a toxic coworker requires resilience and emotional intelligence. But by setting boundaries, limiting contact, finding allies, and taking the high road, you can maintain professionalism.

With some courage and wit, you’ll get through this difficult situation with grace.


Aww…hey, thanks team!


The holiday hustle is here, and workloads are ramping up. But don’t let busyness stop your team from pausing to be present together.

This November, make time for a simple yet powerful activity to reconnect your team with gratitude and appreciation.

Gather your coworkers and have everyone write their name on a blank card or piece of paper. Pass the cards around and have each person write something they appreciate about that person – a character strength, act of kindness, or positive impact they’ve had on the team.

Do this until everyone has written on each card.

Then take turns reading the cards aloud and presenting them to their recipient as a surprise gratitude exchange. Watch faces light up hearing all the thoughtful, uplifting feedback from peers.

Not only is this a great bonding activity, but studies show practicing gratitude reduces stress, improves emotional wellbeing, and strengthens relationships. Pausing to be present and appreciative combats negativity and isolation.

Some ideas for reflection as you share gratitude:

  • What positive qualities do you appreciate in your coworkers?
  • How have your teammates supported, inspired or impacted you?
  • What makes you grateful to work alongside this group?
Moments like this keep teams anchored in trust, collaboration and purpose. The holidays will come and go, but taking time to recognize each other’s contributions leaves a lasting impact. Gratitude fuels us with inspiration to close out the year strong.


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The Assist's Corporate Holiday Gift Guide


🧘‍♀️ If you’re looking for some yoga-at-home flows, check out Yoga with Adriene.

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