Are you up for the challenge?

The second employee wellness challenge, The NRG Challenge, will run throughout the month of April, 2022! The NRG Challenge provides a platform for positive change and health improvement on both an individual level and worksite level. This is a great way to create work environments that promote employee physical wellness. Results of the 2021 Employee Wellness Survey show that physical wellness resources are one of the highest needs among our teams. The physical wellness focus of the current campaign, which runs through June and includes the NRG challenge, is a direct response. The goal of wellness campaigns is to raise awareness, increase interest and boost utilization of resources. MoDOC wants all employees to thrive and feel supported in meeting their wellness needs. With this challenge we have a platform to support each other and focus on the physical dimension of wellness.

Last year, Outdoor More challenge participants said the following: 

“I gained more time outside and conversation with my children, way less screen time.”

“I started an outdoor yoga routine and really enjoy it. I’m even sleeping better!”

“Tracking helped me see my effort. I work hard and need to give myself more credit!” 

MoDOC Wellness challenges YOU to take advantage of this opportunity to gain more NRG!

The NRG Challenge runs from April 1-30, 2022.
Participation forms must be sent to Wellness@doc.mo.gov or Caitlin Rudolph at Central Office by May 8^th.

NRG Bundle recipients will be announced in May.

Follow this link (https://doc.mo.gov/media/pdf/nrg-challenge-packet ) to access a printable flyer and participation form. No registration required. The participation form is your entry to the drawing for forty NRG bundle recipients, which will occur in May.

Continue reading for resources that can help you gain more NRG!

N is for Nutrition

Many individuals go through the daily struggle of finding time to budget, shop for and prepare nutritious foods. This can lead to inadequate nutrition, stress and low energy. Our attention is often pulled in so many different directions that it can be difficult to make time to put effort into what we eat. Continue reading to learn more about existing resources, healthy habits and small steps that anyone can take to gain better nutrition.

Availability: What are your local options for fresh, healthy foods?

• Take note of what you can get locally and make a plan to get what isn’t available. For a list of local food sources, check out this website: https://showmefood.org/.
• Community gardens are another excellent resource. April is a great time of year to plant most vegetable seeds and Missouri University has put together a great community garden toolkit to help get yours started! link: (https://extension.missouri.edu/publications/mp906?p=1 ).

Access: Knowing how to access healthy foods can make including them into your routine much easier.

• Grocery delivery is one option that may help you avoid impulse purchases, save time, money and decrease stress. Walmart.com, www.instacart.com, www.misfitsmarket.com all offer home delivery to most areas.

Stability: Plan ahead to accommodate for schedule or income and expense changes.

• Ordering groceries online is made even more effective with meal planning. Select the basic components of each meal for the coming week and keep items like different spices and vegetables on-hand to add variety. For great meal planning examples and inspiration, check out this page: https://www.tasteofhome.com/article/your-weekly-meal-planner/.
• The Walmart mobile app’s Cook Shop, https://cookshop.eko.com/ has several interactive cooking videos which can be a great way to get the whole household involved in meal planning and prep!
• If budget is the main barrier, reach out to modeferredcomp.com today to schedule your financial one-on-one.

Skills: Knowing how to eat the best way for your body type and age.

• Consult a nutritionist or dietician. Anthem.com can direct you to your local in-network specialists.
• If you’re looking for a program that could help you re-design your nutrition habits, please check out https://enroll.wondrhealth.com/start?s=MCHCP . WONDER Health, formally Naturally Slim, is a weight loss program that is clinically-proven to help you lose weight, sleep better, stress less, and so much more.

R is for Rest

Rest is vital for physical health, concentration, decision-making and memory. High-quality rest can give you a stronger immune system, reduce stress levels, and improve circulation. Listed below are simple steps and resources to help you improve your own sleep habits.

Adjust your mind for better rest: give your brain a break from adrenaline and cortisol.

• Before going to sleep, ask yourself, “What am I grateful for and what did I do to be kind today?” This can get positive thoughts flowing and allows the mind and body to enter a calm state.
• Mobile apps that may help include GuidanceNow and Sydney Health (Anthem’s health app). Both offer short mediation videos and audio clips that you can try while getting ready for bed.
• The Sydney Health app also has a tool called Action Plans, one of which is called, “Sleep Better” and gives the user unique challenges that promote better sleep habits.

Adjust your sleep environment to support better rest: small changes may make a big difference.

• Dark window coverings
• Remove distracting clutter
• Turn screens off before getting ready for bed
• Play low, calming music
• Run a humidifier or air purifier
• Rotate your mattress
• Wash or replace your pillows, sheets and blankets to reduce allergens

Ask for professional help: it is OK to seek assistance.

• If you would like to learn about available resources and support, call SELF/EAP 800-808-2261 for assistance from a GuidanceResources client specialist.
• You can also go to www.Anthem.com or use the Sydney Health app, https://www.sydneyhealth.com/, to search for in-network specialists. Speaking with your primary care doctor is another great way to learn about how you can gain higher-quality rest.

G is for Gratitude

Gratitude is the practice of intentionally noticing and reflecting on the good. This can be difficult to do on a consistent basis. Feeling and expressing gratitude is proven to increase mental wellbeing, physical health and strengthen relationships. Practicing gratitude is learned, intentional and improves brain health by decreasing adrenaline and cortisol (stress hormones) production.

Independent gratitude practice examples: 

• Write down things that make you smile, the things you love, acts of kindness you’ve done or witnessed or something new you’ve noticed. Writing these things down helps create positive memories and thoughts.
• Recognize and express appreciation to yourself for your own talents and skills. You work hard, give yourself a pat on the back! Physically affirming a job well done adds an extra layer of validation.
• Remind yourself of your purpose, value and goals.
• Make time to do the things that you enjoy, just for fun. Schedule a fun outing for yourself, the whole house or with a friend. Create more opportunities for joy. There is value in allowing yourself to relax, enjoy yourself and your loved ones.

Share joy:  

• Tell someone that you appreciate them and the work they do.
• Remind someone else of their skills and value.
• Carry out random acts of kindness such as calling a friend, letting someone ahead of you in line, letting someone merge in traffic, offering to help a neighbor, cooking a meal for a family in need, or complimenting others.

Check out https://pausefirst.com/ for recorded trainings on all of the above topics. Completed courses count for elective training credits. If you have not accessed your free Pause First Academy account yet, email wellness@doc.mo.gov to get enrolled, today!

Disclaimer: Poor nutrition, inadequate rest, chronic stress, anxiety and consistent negative thinking may require professional help. Please feel encouraged and supported to seek the help you need to feel your best and put YOU first. All information contained in the WorkWell newsletter is meant as a guide for you to stay informed and should not be treated as any form of advice.