Wellness Wednesday Issue #60

The Assist Newsletter
February 20, 2024
Motivational Quote


3 Stress Management Tips


February often feels the longest with winter fatigue setting in hard mid-way through. The post-holiday letdown can leave stress elevated, yet energy low for pushing through like we could earlier in winter.

With only 4 days left in the month, here’s a streamlined blueprint for how to finish February strong and less stressed:

Mind Management

  • Declutter anxieties nightly through journaling, voice notes or talking it out with someone supportive. Clean mental slate = better sleep. 📘 Get a new journal
  • Tap into present moment awareness whenever stress spikes in your body through quick meditation breathing breaks. ⭐️Try this podcast: Breathwork Bestie
Body Balancing
  • Sneak in midday movement sessions between long sedentary periods to ease physical tension – squats, lunges or yoga flows right in your office or living room.
  • Counter sluggishness with outdoors exposure like walking meetings for mood/energy boosting light. Plus, exercise controls cortisol.
Soul Nourishment
  • Infuse beloved music, podcasts or audiobooks into mundane parts of your day through headphones – cooking, cleaning, commuting. It makes everything better!
  • Schedule micro-adventures that spark joy – hike a new trail, explore a unique café, wander an art gallery. Feed your spirit.
You’ve got this! Even the busiest, most stressed out people can revive and thrive with bite-sized self-care all month long.


Upgrade Your To-Do List



If you’re a visual person and want to upgrade your to-do list, check out monday.com.

It’s perfect for anyone who is struggling to…

  • Prioritize tasks
  • Fight overwhelm due to the amount of projects flying around
  • Keep teammates on the same page
  • Manage time throughout the work day

You can customize your space, color code, set deadlines, collaborate with teammates, and more.

Like any tool, we suggest you try it out for yourself to see if it covers all the bases.

💡 Get started here for free.


Getting High With The Power of Breathwork


When we think of psychedelic experiences, mind-altering substances may come to mind first.

But did you know it’s possible to access expansive states of consciousness simply by harnessing the power of your own breath through specific breathing techniques?

This practice, known as breathwork, uses circular breathing patterns to flood the body and brain with oxygen. This biochemical shift can induce non-ordinary states of awareness and cognition, similar in some ways to a psychedelic journey, including:

  • Heightened creativity, imagination and problem-solving as you transcend your usual thought patterns
  • Deeper emotional release as feelings intensify and energetic blockages unlock
  • Profound insights and spiritual awakenings into the unified nature of all things
  • Out-of-body experiences and cosmic visions enhancing wonder and perspective

Rather than ingesting substances, breathwork empowers you to self-induce these expansive states using only your breath as fuel. With practice, you can ride the waves of your own inhales and exhales to astounding new realms within yourself.

⭐️ Ready to start? Try these 3 beginner breathwork techniques.

For those drawn to psychedelic exploration for healing, creativity or spiritual awakening, breathwork offers a sober yet still powerfully transformative modality. Each session plants seeds to help you bloom into your highest, most awakened self.

The breath is a profound gateway within us all. Where it may lead breathes new perspectives into your very existence.


Book Your Team Building with Let’s Roam


Let's Roam

Embark on unforgettable team adventures with Let’s Roam!

Discover 32+ exciting events in 400+ cities worldwide, led by their expert facilitators. Seamlessly connect over any video platform for a truly immersive experience.

🗓️ Schedule a Free Demo today and start creating lasting memories with your team.


The Superpower of Asking for Help: A Working Mom’s Guide


Being a working mom often means juggling an endless list of tasks, both at work and at home, while trying to maintain some semblance of personal well-being. It’s a superhero effort, but even superheroes need a sidekick sometimes. Learning to ask for help is not a sign of weakness; it’s a strategic move to reduce stress and increase productivity. Here’s how you can master this superpower:

1) Recognize the value of your time and energy.
Understand that you don’t have to do everything yourself. Assess your daily tasks and identify which ones can be delegated or shared. This could mean involving your partner more in household duties, asking family members for assistance, or even seeking support from colleagues at work.

2) Communicate openly and clearly.
When you ask for help, be specific about what you need and why it’s important. People are often willing to offer support, but they may not know how or what you need. For instance, instead of a vague request, try something like, “Can you take the kids to school on Tuesdays and Thursdays? It would really help me manage my morning meetings better.” ⭐️ Postpartum? Try these scripts.

3) Let go of the guilt.
Many working moms feel guilty about asking for help, as if it’s an admission that they can’t handle their responsibilities. Remember, asking for help is a way to manage your responsibilities more effectively, not a sign that you’re failing at them.

4) Hire out.
Explore professional help if it’s within your means. This could be hiring a babysitter for a few hours a week, using a meal delivery service to save time on cooking, or getting a cleaning service once a month. These services are not indulgences; they are tools to help you manage your time and reduce stress.

5) Create community and reciprocate the support.
Offering help to others when you can not only strengthens your support network but also makes it easier to ask for help when you need it.

Consider setting up a carpool system with other parents for school runs or extracurricular activities. You can arrange to watch all the kids on alternating days with other parents. This system of swapping childcare responsibilities can be invaluable, especially if financial resources are limited.

It’s not just about saving money; it’s about creating a supportive network where parents can rely on each other. This arrangement allows for some much-needed personal time, whether it’s for running errands, focusing on work, or simply taking a moment to breathe.

For working moms, asking for help is a key strategy in managing the complexities of daily life. It allows you to allocate your time and energy more efficiently, ultimately leading to reduced stress and increased productivity. Remember, it takes a village not just to raise a child, but also to support a mom in all her roles.


How To Thrive In Male-Dominated Industries


In industries where the gender balance heavily tilts towards men, women often find themselves navigating a labyrinth of challenges, from subtle biases to overt exclusion. Yet, amidst these challenges lie opportunities for growth, leadership, and transformative change. Check out our actionable strategies for women aiming to not just survive, but thrive in male-dominated sectors.

Establishing a Personal Brand
Building a strong personal brand is crucial. This means being clear about what you stand for, your professional values, and your areas of expertise. Women in male-dominated fields should communicate their brand consistently—through their work, in meetings, and on professional platforms like LinkedIn. A strong personal brand sets you apart and makes your contributions recognizable and memorable. ⭐️Try this personal brand workbook.

Mastering the Art of Negotiation
Negotiation is not just about salary; it’s about roles, responsibilities, and resources. Women should embrace negotiation as a tool to advance their careers and secure the resources they need to succeed. Preparation is key: understand your worth, research market standards, and articulate your requests clearly, backing them up with evidence of your contributions and potential.

Leveraging Unique Strengths
Diversity of thought leads to better decision-making and innovation. Women should leverage their unique perspectives and strengths, such as empathy, inclusivity, and collaborative leadership styles, to contribute to their workplaces in ways that might not traditionally be valued but can drive success and foster a more inclusive culture.

Building Supportive Networks
Having a network of allies, mentors, and sponsors is invaluable. Women should actively seek relationships with both male and female leaders who can provide guidance, advocate for them, and open doors to opportunities. Additionally, peer support networks can offer advice, solidarity, and a platform to share experiences and strategies.

Call Out Gender Biases, Appropriately
Understanding and navigating gender biases require both resilience and strategy. Calling out biases when it’s safe to do so, and educating colleagues about the impact of their words and actions in a constructive manner can contribute to cultural change. Furthermore, participating in or starting diversity and inclusion initiatives can help address systemic biases at an organizational level.

Advocating for Inclusive Practices
Being one of the few women in a male-dominated industry positions you uniquely to advocate for more inclusive practices. This could involve proposing changes to recruitment practices, suggesting bias training, or establishing mentorship programs for women. Change often starts with awareness, and advocating for inclusivity can lead to significant organizational transformation.

Enhancing Visibility
Visibility is key to advancement. Women should seek high-impact projects and roles that align with their career goals and make their achievements known. Documenting accomplishments and sharing them in performance reviews, on professional networks, and with mentors and sponsors can help ensure that contributions are recognized and rewarded.

Thriving in a male-dominated industry is no small feat, but it is far from impossible. By establishing a strong personal brand, mastering negotiation, leveraging unique strengths, building a supportive network, navigating gender biases, advocating for inclusivity, and enhancing visibility, women can not only navigate but also redefine the landscapes of these industries. The journey towards gender parity in all sectors is ongoing, and by employing these strategies, women can contribute to this change, paving the way for future generations to enter these fields with fewer barriers and greater opportunities.


Wellness products we’re loving rn


🦠 Having good gut health is more important than you think — Physician’s Choice makes a really solid probiotic that you’re supposed to take daily.

☀️ Unless you’re living in a state that gets sunshine for a majority of the year (like Southern California), there’s a high likelihood you’re not getting enough Vitamin D. Stock your kitchen with NatureWise’s Vitamin D supplement.

📓 The Five Minute Journal can completely change your mindset. Gratitude shouldn’t just be something you do every year on Thanksgiving, and this journal will help you do it in — you guessed it — 5 minutes a day.

😴 If you struggle with falling and staying asleep, consider taking this extended release melatonin 30 minutes before bedtime.


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