Wellness Wednesday Issue #45

The Assist Newsletter
November 8, 2023
Wellness Wednesday

“Success is not final, failure is not fatal: It is the courage to continue that counts.” — Winston Churchill


Give Yourself A Break


As women, we put a lot of pressure on ourselves to be superheroes — to be successful at work, attentive partners and mothers, keep a tidy home, stay on top of finances, exercise regularly, care for aging parents, and keep up with pop culture and current events.

With so many responsibilities and only 24 hours in a day, it’s easy to feel overwhelmed, anxious, and never good enough.

The truth is, no one can excel at everything all at once. We need to give ourselves permission to let some things slide.

Be kind to yourself and remember that doing your best is good enough.

Here are some tips to help relieve the anxiety of feeling like you’re not doing it all:

  • Prioritize self-care. Don’t let it fall to the bottom of your to-do list. Make time each day for an activity that nourishes your mind, body, or soul – take a bubble bath, go for a walk, read, meditate, or enjoy a hobby.
  • Let go of perfectionism. Your home does not need to look like a model at all times, and the laundry can wait an extra day. Give yourself a break.
  • Ask for help when you need it. Don’t be afraid to delegate tasks to your partner, kids, friends, or hire help if you can. Taking on everything yourself is a sure path to burnout.
  • Take a pause. When you start to feel overwhelmed, take a few deep breaths. Recenter yourself in the present moment before reacting or moving on to the next thing.
  • Schedule free time. Leave breaks between tasks or appointments so you’re not rushing around. Having breathing room helps manage stress.
  • Say no when you need to. Don’t overcommit yourself. It’s better to do a few things well than take on too much.
The key is realizing you don’t have to do it all at once. Give yourself permission to let some things go, and remember to be kind to yourself. You’re doing great!


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Torch Stress With This 15 Minute Full Body Blaster


With the holidays coming up, it can be hard to find time to squeeze in a workout. But keeping active is crucial for both your physical and mental health during this busy season.

That’s why high-intensity functional training (HIIT) workouts are ideal — you can torch calories and fat in a short amount of time without spending hours at the gym.

This 15 minute HIIT workout hits all the major muscle groups for a full-body burn and comes with a free month-long calendar.

It incorporates bodyweight exercises like squats, pushups and planks to build strength and get your heart pumping.

Studies show that HIIT boosts metabolism and burns more fat than steady-state cardio. Just 15 minutes a few times per week is enough to see results.

The best part is you can do this routine anywhere with no equipment needed. Knock it out first thing in the morning to kickstart your day. Or use it for a quick lunch break sweat session to refocus your mind.

You’ll boost energy, improve focus and manage stress better after a hard interval workout.

Don’t let your fitness fall by the wayside during the busy holiday season.


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


Celebrating Native American Heritage Month at Work


November is Native American Heritage Month, which honors the vibrant culture and resilience of indigenous tribes and people.

As an office manager or HR professional, here are some great ways to recognize this important heritage month at your workplace:

Raising awareness empowers employees to be allies. Through open dialogues and interactive activities, we can honor the invaluable contributions of Native peoples.


Discover The Native Lands Underneath Your Office


Instead of a typical Friday morning icebreaker, try incorporating an educational activity on Native Americans like researching the indigenous lands your office is located on. An interactive map like Native Land Digital makes it easy.

Share your findings with colleagues to educate them on the original inhabitants of the land you work on. Then dive deeper by looking up information on those local tribes and their histories.

Discuss as a team ways you can honor Native communities, through volunteer work, partnerships, education and more.


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