Wellness Wednesday Issue #54

As temperatures drop and skies turn gloomy, the temptation to stay cozy indoors all winter long intensifies.

But bundling up and getting outside for regular brisk walks can work wonders to refresh your mental clarity when cabin fever sets in.

Walking in the crisp, cold air triggers the release of revitalizing neurotransmitters while supporting brain functions essential for concentration, memory and emotional resilience.

Just what we need when seasonal sadness strikes!

Going on regular winter walks specifically boosts mental acuity in these key ways:

❄️ This season, bundle up and make time to breathe crisp outside air, move your body, and appreciate the beauty of winter.

These revitalizing mental breaks will help you ward off seasonal brain drain.

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Life throws curveballs when least expected — sudden job loss, major car repair, family health crisis.

But stashing away a dedicated rainy day fund means weathering storms without drowning in debt.

Follow these steps to start building emergency savings to carry you through unpredictable events.

Know Your Goal
Experts recommend saving 3-6 months’ worth of essential living expenses as a robust emergency fund target.

Tally up regular bills like rent, car payments, utilities, groceries and healthcare.

Multiply that monthly base cost number by three or six (selecting the more conservative sum provides more protection).

If monthly expenses total $3000, aim for $9,000-$18,000 in emergency savings.

Pick Your Vessel
Savings or money market accounts provide secure homes for accessible emergency cash needing to prove liquidity during crises.

Compare interest rates across banks and local credit unions — although returns sit lower now, high yield savings accounts generally offer slightly better percentages than traditional savings.

Other options like CD ladders work too, where longer-term certificate of deposits renewing every few months make interest while avoiding early withdrawal penalties better than stocks might if markets crash simultaneously with emergencies.

Make Deposits Routine
Treat saving like any recurring bill by automating consistent transfers from each paycheck into the earmarked emergency fund account.

Even small sums like $10, $25 or $50 per month add up in the long run more easily than spurting a large lump sum at once.

Some companies allow directly depositing part payroll checks into multiple accounts — quickly build emergency funds through painless habitual deposits.

Apply Windfalls
Of course, showering emergency savings with unexpected money gifts proves worthwhile any time they arise.

Diverting annual tax refunds, work bonuses, cash birthday presents and inheritance payouts effectively supercharges savings too.

Limit splurging on wants whenever these surprise windfalls blow money in your direction specifically to expedite achieving safety net goals sooner.

Track & Celebrate Growth
Log each deposit milestone and watch account balances inch upwards over weeks, months then years.

Name the savings after major aspirations like home down payments, launching a thriving business venture or earlier retirement.

Attach dreams to dollars saved to stay motivated meeting incremental emergency fund benchmarks.

Then toast every mini win reaching another 20%, $1,000 or $5,000 mark enroute to eventually fully funding future security.

No one expects financial adversity until it strikes them personally.

Yet readiness remains the best defense for dodging fate’s unpredictable whims.

Protect yourself against unseen hardships by first amassing accessible savings over time.

With consistency and intentional deposits, your emergency account will grow, along with peace of mind entering any storms ahead.

Do you have a culture problem? Find out!

A positive company culture makes for a better workplace and higher retention rates.

Research shows strong culture can increase net profits by 85% over 5 years.

Read here to get the basics of how to think about company culture, spot the warning signs of a toxic company culture, and take a 5 min. quiz to find out of if your company has a culture problem.

👉 Read more and take the quiz here

All relationships go through rough patches.

If tensions have been high in your relationship lately or emotional needs aren’t getting met, you may be considering couples counseling.

However, bringing up therapy to your partner can be daunting.

Here’s how to have a productive conversation about seeking couples counseling:

⏰ Choose A Calm Time

Don’t spring the suggestion on your partner when you’re both already frustrated or in an argument.

Wait until you can approach the topic gently during a calm moment when you’re both open to listening.

🙋🏻‍♀️ Use “I” Statements

Avoid sounding accusatory by framing the conversation around how you feel, not your partner’s flaws.

Say “I feel we’ve lost connection lately and I think counseling could help us communicate better” rather than “you never listen.”

💸 Suggest A Free Session

To make the idea less intimidating, share that many therapists offer a complimentary consultation to determine if it’s a good fit before committing.

Frame it as just exploring the option rather than a final decision.

🧑‍🔬 Do Your Research

Come prepared with a few licensed counselors or clinics you think could be promising options.

If your partner is open to the idea, offering to handle the legwork of finding practitioners takes pressure off.

🫶 Focus On Strengthening Connection

Emphasize that you don’t view the issues as irreconcilable and that you’re suggesting therapy because you care deeply about the relationship and want to create healthier communication patterns.

🤔 Ask For Their Perspective

Get your partner’s take on where they see current issues stemming from and if they think counseling could be beneficial.

Discussing their honest thoughts is key.

☝️ Suggest A Trial Run

Propose attending 3-5 sessions to give therapy a try and reassess from there whether or not to continue. K

nowing it’s not an indefinitely long commitment makes it less overwhelming.

🙏 Remain Hopeful

If your partner initially reacts poorly, push past defensiveness by emphasizing your belief in the relationship and mutual ability to work through challenges together, with support.

While bringing up therapy can feel uncomfortable, view it as a tangible step towards fostering mutual understanding and happier relationship patterns long-term.

With compassion and open communication, you can get on the same page about strengthening your connection through counseling.

The high activity holidays followed by a return to routine can trigger a challenging emotional crash, dubbed “Blue Monday“.

As managers, set the stage for open support around mental health by facilitating an awareness workshop.

Use Blue Monday to spotlight wellbeing with care and compassion after an exhilarating yet exhausting holiday season.

Recognize that while many relished the holidays, others mourned absence of loved ones or felt additional loneliness and void of purpose amid forced cheer.

Create a safe space for employees to process, reconnect and ground themselves.

Lead the group in thoughtful reflection through prompting vulnerability:

Consider following it up with gentle yoga, mindfulness exercises or art therapy to allow non-verbal processing and release of pent up anxieties from break.

Conclude by outlining mental health resources available and voicing your continual backing of work-life harmony, especially on the heels of holidays that can spike stress.

Employees will feel seen and supported, ready to achieve focus.

📄 Template: Take time to make your coworkers feel loved by telling them how much you appreciate them with this free Compliments Board Template. It doesn’t take much time to do, but the impact is long lasting.

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📚 Book: If you haven’t already read the classic How to Win Friends and Influence People by Dale Carnegie, add it to your to-be-read pile. It’s packed with simple, actionable tips for improving your social skills, becoming more persuasive, and developing more meaningful relationships.

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