Wildcat PRIDE
Advanced Custodial Training Graduates
February 2016
What’s Inside LIFE Healthy You! Live Well, Work Well CULTURE and EVENTS Post Prom Fashion Show—tonight Help with Mini-THON Thoroughly Modern Millie—March 10-13 Go for the Greens—March 10-18 Consignment Sale—April 2 MORE EVENTS AND INFORMATION
February 2016
THIS EDITION FEATURES:
Stressful Day? Take A Walk
Eating Habits that Can Change Your Life Are You an Emotional Eater? Networking: Face to Face vs. Online Coping With Chronic Pain Brought to you by
Stressful Day? Take A Walk
After a stressful day at work, you may just want to curl up with a book or take a relaxing bubble bath. Although these two activities can be great stress relievers, taking a walk has tremendous benefits, both physical and mental. As with any exercise, you’ll release endorphins, which can help to control mood, appetite, and immunity, and can decrease stress and feelings of pain. Here are some tips for getting the most out of your jaunt: Go outside. When you’re outdoors, nature, fresh air, and visual stimulation can lift your spirits. A colorful garden, a passing hello, or a happy dog can provide an uplifting diversion from what stresses you. Pick up the pace. When we walk briskly, we release endorphins, which create happy feelings. It also increases norepinephrine, a chemical that moderates our stress response. Take a friend. Simply being with a friend can make us feel better, and talking out our problems can help us to get clarity. Why not combine the two?
Check with a health care professional before starting any new exercise routine.
Recharge your brain. A walk can act as a form of meditation, which has been proven to reduce stress, improve memory, and increase productivity. In addition, cardiovascular exercise can help to create new brain cells and improve brain performance.
Eating Habits that Can Change Your Life We all know that our eating habits have an effect on our health and how we feel, but breaking unhealthy eating habits can change your life! Changing your diet doesn’t have to be focused on weight loss alone. Your energy levels, moods, and emotional health can change along with your meals if you make healthier choices. Start with these small changes: • O pt for healthier foods. Eat more fruits, vegetables, nuts, whole-grain breads, seafood, lean meats, and beans. Whenever you think about snacking, reach for a handful of almonds or dried fruit instead of chips or candy. It’s important to note that some dried fruits have more sugar than candy, so choose wisely. Avoid refined sugars and grains, and foods that are high in saturated fats, trans fats, and sodium. Reading the labels on foods will help you to limit calorie, fat, and sugar intake. • C reate a meal plan. Planning and preparing your own meals for the week is a great way to ensure that you eat healthy meals every day. Involve the entire family in choosing and preparing healthier meals so that everyone becomes more aware of what they are eating, how it is prepared, and the health benefits. • K eep it simple. Tracking calories alone will not make your diet healthy. Focus on filling your plate with fresh vegetables that add a variety of color to your plate. Choose simple, fresh snacks such as sliced fruits and vegetables.
Are You an
Emotional Eater? Do you snack when you are bored or restless? Are your food choices based on your mood? Is eating your favorite way to celebrate? If you answered yes to two or more these questions, you may be an emotional eater. Filling up on sugary and fatty foods can make you feel better in the short term, but in the long term, they only make you feel worse. It’s not easy to learn new ways to cope with the emotions that cause you to head to the fridge, but it can be done. Learn to identify which emotions cause you to comfort yourself with food, and try responding with these healthier behaviors: Listen to music. During your commute, while working, cleaning, or preparing meals — music provides benefits any time. Do breathing exercises. Deep breathing oxygenates the blood, relaxes your muscles, and quiets the mind. Practice visualization. Imagine yourself achieving goals. Get some exercise. It’s an outlet for frustration, a diversion from stress, and it gives you a boost from endorphins. Call someone. Talking it out with a friend or health care professional is a healthy way to work through your stress.
Networking: Face to Face vs. Online
In this digital age of online social networking, face-to-face interactions are becoming less common. However, there are plenty of benefits to networking in person that cannot be replaced by a computer screen. • S how off your personality. Meeting someone in person allows you to show off your interests and social skills in the most authentic way. Face time with clients, coworkers, and friends cannot be replaced by social media. It allows for an irreplaceable connection to form. • G et away from the computer. In-person events get you out of the house and allow you to maintain social skills. The more time you spend in front of the screen, the weaker your communication skills and confidence become. Getting off of the computer also keeps you active. So, instead of using social media, go to that party! • A void arguments and misunderstandings. Online conversations are often left open for interpretation from lack of tone of voice and body language. Although we live in the digital age, it is important that our communication skills do not go out of practice. Maintain relationships with clients, friends, and family by engaging in some real face time!
Have a face to face conversation to: • Learn more about a person. • Form closer bonds. • Allow conversations to take on a life of their own.
Coping with Chronic Pain Chronic pain can be stressful, both physically and emotionally. Pain is typically considered chronic when it lasts more than six months and affects your daily life. You want to ensure that you meet with your health care provider so they can get you the proper diagnosis and treatment to address your pain. Once you have a program in place, there are a few things that can help you cope with your condition: • D o not dwell on your symptoms. As long as you've taken the necessary steps to share your symptoms with a health care provider, you should avoid worrying. When you focus on your limitations, it is easy to forget about your abilities. Dwelling on the symptoms can lead down a path of negative thinking that will contribute to your pain. • R elax. Meditating and other relaxation exercises ease tension and pain — they also help with managing stress. Since chronic pain can be the source of increased stress, relaxation techniques and getting plenty of sleep may help you feel better. • S peak freely to a trusted person. Whether it is a support group, a therapist, or a friend, speak about your chronic pain. Simply having someone who is there to listen is a great thing, but having someone who can relate is even better! Chronic pain groups are an excellent place to speak in an honest, judgment-free zone. You don’t have to do it alone! • S tay active. Stretching exercises or an active hobby can keep you moving and provide and outlet and distraction from pain. Work with your health care provider to find a program that will work for you. Keeping a positive outlook and seeking support can change how you feel both emotionally and physically.
Recipe of the Month: Baked Apples Ingredients: 2 fresh Granny Smith apples
1 teaspoon sugar
1 tablespoon unsalted butter
2 teaspoons cinnamon
Instructions:
Heat oven to 350 degrees. Peel apples and remove cores and stems. Mix the sugar and cinnamon together in a small bowl. Place apples in a baking dish. Add half a tablespoon of the butter into the center of each apple. Then sprinkle both apples with the sugar and cinnamon mixture. Bake for 10 – 15 minutes and enjoy!
Monthly Quiz: 1. Which of the choices below is the best example of how walking helps to reduce stress? a. By helping to release mood-boosting endorphins b. By massaging your feet c. By looking at flowers
2. Why is face-to-face networking important for your well-being? a. People will remember your name b. It helps you take a break from your computer to stretch, refresh, and recharge c. It gets more accomplished
3. When is pain considered to be chronic? a. Pain that lasts longer than six months b. Pain that affects your daily life c. Both a and b
ANSWERS 1.) a
2.) b
3.) c
Brought to you by
Independence Blue Cross is an independent licensee of the Blue Cross and Blue Shield Association. The information in this publication is meant to complement the advice of your health care providers, not replace it. Before making any major changes in your medications, diet, or exercise, talk to your doctor.
FEB 2016
Health and wellness tips for your work and life brought to you by the insurance professionals at The Reschini Group
The Importance of Good Posture FDA Aims to Ban Minors from Tanning Beds Due to concerns about the rising number of skin cancer cases, in December 2015, the U.S. Food and Drug Administration (FDA) proposed rules that would ban anyone under the age of 18 from using indoor tanning beds. In winter, it can be tempting to jump into a tanning bed for some added color. However, tanning beds give off radiation that is 10 to 15 times stronger than the sun. Tanning beds are linked to a number of health risks, including melanoma, the most dangerous form of skin cancer. Health risks increase each time someone tans; therefore, using tanning beds at young age can be especially harmful. The proposed rule would also require all customers to sign a risk acknowledgement form before their first tanning session and every six months thereafter stating they’re aware of the health risks. The FDA will take comments from the public on the proposal for 90 days. If approved, violators could be subject to penalties, tanning bed confiscation, and legal action.
This article is intended for informational purposes only and is not intended to be exhaustive, nor should any discussion or opinions be construed as professional advice. Readers should contact a health professional for appropriate advice. © 2016 Zywave, Inc. All rights reserved.
Posture is something that most people don’t think twice about. We tend to sit or stand in whatever way feels the most comfortable at the time. However, poor posture can wreak havoc on a person’s body, causing back and neck pain, muscle fatigue, digestive issues, and even breathing problems. Many Americans work at jobs where they spend most of their days sitting in front of computers. They then often go home and continue to sit after a long day at work. In the winter, individuals may spend even more time sitting when temperatures drop and outdoor activity becomes more difficult. Spending many hours a day sitting and looking at a computer or a phone can lead to tight muscles in the back of the neck and upper back, which places stress on your bones and joints. Slouching or sitting in a scrunched position can also compress your abdomen and interfere with normal digestion. To avoid the dangers associated with poor posture while sitting, make sure your computer monitor is at eye level to avoid straining your neck by constantly looking down. In addition, avoid holding a phone on your shoulder throughout the day. Instead, use a hands-free device like a headset or one with Bluetooth capabilities. Taking the time to stretch and strengthen core muscles can also help correct muscular imbalances. Poor posture is something that affects you more over time. By taking steps now to be conscious of your posture, you can decrease your chances of developing joint pain and improve your overall well-being.
Fudgy Fruit Celebrate Valentine’s Day this year with this easy, healthy dessert recipe.
6 Tbsp. semi-sweet chocolate chips
2 large bananas, peeled and quartered
8 large strawberries
¼ cup unsalted peanuts, chopped
Directions Place chocolate chips in a small microwave safe bowl. Heat on high for 10 seconds and stir. Repeat until chocolate is melted, about 30 seconds. Place fruit on a small tray covered with a piece of waxed paper. Use a spoon to drizzle the melted chocolate on top of the fruit. Sprinkle the fruit with chopped nuts. Cover the fruit and place in the refrigerator for 10 minutes or until the chocolate hardens. Serve chilled. Makes: 4 servings Nutritional Information (per serving) Total Calories
151
Total Fat
10 g
Protein
3g
Carbohydrates
24 g
Dietary Fiber
4g
Saturated Fat
2g
Sodium
2g
*Percent Daily Values are based on a 2,000 calorie diet. Source: USDA
Preventing Foodborne Illnesses Each year, approximately 1 in 6 Americans get sick from food poisoning. It’s not uncommon to hear about food being recalled or a new foodborne illness outbreak daily. Most people recover without any long-lasting effects; however, those who are pregnant, the elderly, or those with chronic conditions, are more at risk for developing complications. Prevent foodborne illness at your home by being conscious of food safety guidelines. For instance, avoid eating raw or spoiled meats and eggs by checking expirations dates before purchasing and preparing food. Wash your hands, cutting boards, and knives with antibacterial soap and hot water after handling raw meat, seafood, or eggs. Never serve meat on the same plate it was placed on when it was raw. Use a food thermometer to make sure meat is cooked to a safe temperature. In addition, avoid thawing food at room temperature; instead, defrost foods in the refrigerator and do not refreeze food once it’s been fully thawed. Wash fruits and vegetables thoroughly before eating, especially those that will not be cooked (like fresh apples or pears) in order to prevent foodborne illness.
Track Your Daily Health & Wellbeing Coming Soon--Help for Employees and their Families to Live a Healthier Life The 95210 Health Tracker is a rewards-driven way for employees and their family members to set daily and weekly goals and track their daily health and wellness that matters the most for a healthier life: sleep, nutrition, screen time, physical activity, sodas and sugary drinks, tobacco exposure, walking steps, weight loss, multivitamins, and water intake. Members may also complete daily, weekly, and monthly Tasks to begin healthier habits, write in their daily health journal and daily gratitude journal, and participate in competitive group and buddy wellness challenges.
Benefits of Using 95210
Take part in wellness challenges Earn incentives for completing health tasks Ability to create teams, subgroups and buddy challenges Users can set/track personal goals Family/Students may use FREE (will not be included in company challenges) 15-20 second commitment for tasks (wearable device not necessary) Interfaces with fitbit and Jawbone devices Members customize their own experiences and tracking features Message boards for members to communicate with each other in groups and teams Twitter feed and OJR wellness facebook social capabilities Health and gratitude journals with optional food & calorie tracking Exercises tracked by time and/or reps Members may optionally track their community volunteer hours for bonus points Members with diabetes may now track their Blood Sugar Levels and Insulin Units
Stay tuned for information and the official rollout of 95210!!!
OJR HS MINI-THON 2016 Sat. Feb. 27 at 8:00 p.m. – Sun. Feb. 28 at 8:00 a.m.
Last year 360 OJR HS Dancers raised $32, 717.41 to fight Pediatric Cancer……
Help them reach their 2016 GOAL: 500 Dancers and $50,000.00
2016 Hospitality Donations are needed and may be contributed at: http://www.signupgenius.com/go/20f0849a8ad28a3fc1-ojrhsminithon
Check or cash Donations to the Event or for Hospitality may be sent to the HS Office. (Checks payable to “Kids-for-Kids”) QUESTIONS may be directed to: Claire Hampton, Hospitality Chair: minithonhospitality@gmail.com
We need you!
Saturday, April 2, 2015 8:00am to 12:30pm OJRMS Not only can you get paid for cleaning out your closets, you can help fund programs and new technology for classrooms
Consign or Donate! Consigners get private pre-sale shopping privileges! Contact Kathy Soeder KSoeder@ojrsd.com
DINO-MITE BINGO FOR DYL AN SPRING CITY AMERICAN LEGION POST 206 2 5 N . M A I N S T, S P R I N G C I T Y, PA 1 9 4 7 5
F R I D AY, M A R C H 1 8 @ 7:00 PM DOORS OPEN @ 6:30 PM
Prizes and raffles include: gift cards, a tablet, Phillies tickets, stroller, and baskets from Chickie’s and Pete’s, Beachbody, Tupperware, Booksa-Million, Carmike Movies and more!
TICKET INFORMATION LIMITED TICKETS AVAILABLE First come, first serve!
$20+fee Pre-order Tickets at Eventbrite.com https://www.eventbrite.com/e/dino-mite-bingo-for-dylan-tickets-21590669273
OR $25.00 cash or check made payable to “Dylan Spriggs Fund” For questions please contact: Meredith Gallo at mgallo@ojrsd.com / Jackie Kirby at jkirby@ojrsd.com at EC
Who is OJR NJROTC?
What is JROTC?
A group of dedicated students...just to start... The OJR NJROTC program was nearly shut down 3 years ago due to lack of recruitment, but over 4,500 letters were sent by district staff, parents, and county residents to keep it going. The program was instead downgraded to a Navy National Defense Corps from a Navy Junior Reserve Officers Training Corps, which means the school district now pays for the program. The unit has since successfully petitioned to regain national recognition, but the federal budget must be passed before the title is restored. The unit is in the running for reinstatement hopefully within the year. The program had two requirements to meet three years in a row to have its status restored: a certain percent of the school must be in the program and the program must do well on inspections. Which this is the 3rd year in a row that the unit has scored an “Outstanding” on their annual inspection. Money to fund the program goes towards instruction, uniforms, books, electronic equipment, competitions and more. The school currently picks up the bare minimum bill which is estimated about $10,000 $12,0000, and that does not include the instructor pay. Various fundraising activities cover additional expenses. (and enough to send 20 cadets to Ireland Summer 2015 to train with the RNLI (Royal National Lifeboat Institution). They are not only valuable to the school but to the community as well. Many area groups approach the unit for assistance and they step up and volunteer. “As a group and as individuals, those involved with NJROTC inquire each day as to what they can do for the school and the community.” Dr. Marchini said. Though community service is not mandatory, the program logged about 2700 hours of community service last school year. It has already logged 1,500 hours so far only half way through the school year! This is a group of students who learn so much more than what an average student does. They lead while learning-a skill that they will definitely use after High School.
Owen J. Roberts High School Pottstown, PA
JROTC stands for Junior Reserve Officer's Training Corps. It is a military regulated high school program whose purpose is to educate high school students in leadership roles while making them aware of the benefits of citizenship. The mission of JROTC is to motivate young people to become better American citizens. The United States Army Junior Reserve Officers' Training Corps (JROTC) came into being with the passage of the National Defense Act of 1916. Under the provisions of the Act, high schools were authorized the loan of federal military equipment and the assignment of active duty military personnel as instructors. In 1964, the Vitalization Act opened JROTC up to the other services and replaced most of the active duty instructors with retired members of the armed forces, who worked for and are cost shared by the schools. Title 10 of the U.S. Code declares that "the purpose of Junior Reserve Officers' Training Corps is to instill in students in United States secondary educational institutions the value of citizenship, service to the United States, personal responsibility, and a sense of accomplishment." The study of ethics, citizenship, communications, leadership, life skills and other subjects designed to prepare young men and women to take their place in adult society, evolved as the core of the program. More recently, an improved student centered curriculum focusing on character building and civic responsibility is being presented in every JROTC classroom. Register at: Chester County Running Store 38 Glocker Way Suburbia Square Shopping Center Pottstown, PA 19465 Phone: 610-327-4843 Fax: 610-327-4864
Saturday, April 23, 2016 Registration—9:00-10:30 1 Mile Fun Run/Walk—10:00 5K Run & Walk—10:30
Proceeds from the event will support Owen J Roberts Navy Junior Reserve Officer Training Corps. (NJROTC)
Registration: 5K Run/Walk
JROTC 100th Anniversary 5K $25 on day of run
Student Discount $15 before April 9, 2016 $20 on day of run Fun Walk/Run
JROTC 100th Anniversary 5K April 23, 2016 Fun 5K through the scenic campus of northern Chester county finishing in Owen J. Roberts’ Wildcat Stadium. For families there will be a 1 mile fun run/walk on a designated course in Wildcat Stadium.
All advanced registrations will receive: Short Sleeve T-Shirt & Medal 5K Prizes: Top male and female 5K runners will receive gift certificates to Chester County Running Store.
Name:_____________________________ Street Address: ______________________
$15 before April 9, 2016
City:______________________________
$20 on day of run
State: _______ Zip Code: _____________
T-shirts will be provided for participants that pre-register and while supplies last on day of event.
Where do I register? Course Description
Registration Form
$20 before April 9, 2016
Phone: _________________ Sex: ___ Birth date: ________ Circle T-Shirt Size: Adult: S
On-line at www.runccrs.com Or Mail, Fax or drop off your registration form at: Chester County Running Store Suburbia Square Shopping Center 38 Glocker Way Pottstown, PA 19465 Phone: 610-327-4843 Fax: 610-327-4864 Please Make Checks payable to OJR NJROTC.
Location: Owen J. Roberts High School Track Route 23 & Route 100 Pottstown, PA 19465
Schedule: Registration—9:00-10:30
Youth: S
M M
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XL
XXL
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Event: _____ 5K Run _____ 5K Run Student _____ 1 Mile Fun Walk/Run Waiver: In consideration of your acceptance of this entry and participation in the “JROTC 100th Anniversary 5k Run/Walk", I, ___________________________ (hereinafter referred to as “participant) provide the following indemnification to the Owen J. Roberts School District (hereinafter referred to as “the District”) with regard to the “JROTC 100th Anniversary 5k Run/Walk", at the District’s Wildcat Stadium on Saturday, April 23, 2016. On behalf of myself, my heirs, executors, administrators, successors and assigned and to the fullest extent permitted by law, I hereby waive and release all rights and claims for damages which I may have against the District, its School Directors, Administration and it’s employees, all sponsors, South Coventry Township, or anyone connected with the event and agrees to defend, indemnify and hold harmless from and against any and all claims, suits, judgments, and demands whatsoever, including without limitation, costs, litigation expenses, counsel fees and liabilities with respect to injury, illness to or death of, which I may suffer as a result of taking part in this event. I have been warned that I must be in good health to participate in this event. Also, none of the above is responsible for neither the loss of personal items nor any other form of aggravation in connection with this event. I grant my permission to use my name or any audio or visual recording for any lawful purpose.
1 Mile Fun Run/Walk—10:00
IN WITNESS WHEREOF, and intended to be legally bound thereby, the participant has entered their duly authorized signature below on the date set forth below.
5K Run & Walk—10:30
I have read and understand the above waiver:
Awards @ 11:15
________________________________________________ Signature of Participant Date ____________________________ Signature of Parent or Guardian (if under18)
___________ Date
BLOOD DONATION In general, you can donate blood if you are healthy, at least 17 years old and weigh at least 110 pounds.
Blood is needed for many reasons, including during emergencies and for people with cancer, blood disorders, sickle cell anemia, and other illnesses. However, blood can only come from a volunteer donor, meaning donating blood can be the difference between life and death. Who can donate? In general, to donate blood, you must be healthy, at least 17 years old, weigh at least 110 pounds, and not have donated blood in the past 56 days. Depending on state law, 16 year olds may be able to donate with parental consent. Women who are pregnant are not allowed to donate. If you recently traveled outside of the United States, you will be asked a series of questions to determine eligibility.
How much blood is taken - will it make me weak? You will only lose approximately one pint of blood. The vast majority of donors do not feel any different after their donation. A small percentage of people feel lightheaded, dizzy, or have an upset stomach after donating blood. Your body will replace the lost fluid within 24 hours. Can I direct my blood donation to the military? Yes, you can. The American Red Cross has created a network that will help direct your blood donation to the areas of the country - or world - where it is needed the most. How can I ensure a pleasant donation experience? To ensure a positive experience, try the following tips: •
Get a good night’s sleep before donating.
Is donating blood safe?
•
Eat a good breakfast or lunch before you donate.
Absolutely. The needles and bags used to collect the blood are sterile, only used once and then discarded.
•
Make sure you have adequate iron levels by eating iron-rich foods such as clams, spinach, beef, and poultry.
Yes, you should try to donate again. Most reasons for donors being turned down are only temporary (for example, due to recent travel outside of the United States or a recent immunization).
•
Wear a shirt with short sleeves or sleeves that can easily be pushed over the elbow.
•
Drink plenty of fluids beforehand, but avoid caffeine.
Should I give blood now or wait until I am called?
After donating blood, take the following precautions:
If you want to donate, don’t wait. Eligible donors are encouraged to donate as often as possible. To schedule an appointment, call 1-800-RED-CROSS.
•
Make sure to eat and drink something at the facility and continue drinking non-alcoholic fluids over the next 24 to 48 hours to rehydrate.
How long does it take to donate?
•
Avoid heavy lifting or strenuous exercise for the remainder of the day.
•
Eat well and consider adding iron-rich foods to your diet to replace iron lost during your blood donation.
Can I donate if I’ve been turned down before?
Donating blood takes about an hour and 15 minutes. The process starts with registration, a health history, and a mini-physical. Then, if eligible, you move on to the actual donation, which usually only takes about eight to 10 minutes. The final step is enjoying refreshments while your body adjusts to the slight decrease in fluid volume.
© 2007-2018, 2010, 2014, 2016 Zywave, Inc. All rights reserved.
By donating a pint of blood, you can help up to three people in need. Use the tips above to ensure a positive blood donation experience.
February 2016
Wellness, Productivity, and You!
Quest Employee Assistance Program
Adjusting Your Attitude for More Success
S
tanford researchers are making the case that attitude is more important than IQ. Good news: Attitude is easier to change. Start with understanding your “mindset.” Either you have a mindset that is “fixed” or your mindset is “growth-oriented,” says researcher, Carol Dweck, Ph.D. A fixed mindset means you’re not very open to change or willing to adapt to it. You don’t view mistakes as opportunities or stepping-stones to your success. People with a growth mindset do. (Think Thomas Edison—he kept trying hundreds of times before the bulb finally glowed.) Embrace challenges, persist in the face of setbacks, see effort as the path to mastery, and learn from criticism to achieve an open mindset. How well do you identify with these critical elements of a successful mindset? Source: “Mindset: The New Psychology of Success,” by Carol Dweck, Ph.D.
Do I Need Counseling?
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ear, mystery, and stigma often keep people away from professional counseling, but this hesitancy is normal. One question will help you decide whether to go: Are you fed up with feeling miserable? Contrary to what’s portrayed on TV, most people do not attend counseling for very long. Some may go once, feel empowered, experience a “reality check,” and find the strength they have been searching for to finally take charge and overcome a serious problem. Counseling is challenging because personal change rarely is easy; however, it can still be fun, exciting, full of relief, and life-changing—but above all, not what you expected.
Putting Excitement Back in Your Relationship
If
EMPLOYEE ASSISTANCE PROGRAM A confidential service that helps employees and dependent family members to identify and resolve challenges that may be affecting them either at work or in their personal lives. 1.800.364.6352 www.questeap.com
your relationship with a significant other feels too sluggish or routine (a complaint of many couples), research psychologists say the intervention is to plan new activities you both enjoy. Don’t panic—routines occur naturally because we are creatures of habit. One study showed an increase in relationship satisfaction while planning something new, while participating in it, and following the activity. Novel experiences need not be expensive vacations. A new hobby, project, or visiting local attractions, recreation, or picnic spots—nearly anything can do the trick. Shaking up the routine is a life skill. Use it to avoid complacency and stagnation. Source: http://www.ncbi.nlm.nih.gov/pubmed/10707334
Information in FrontLine Employee is for general informational purposes only and is not intended to replace the counsel or advice of a qualified health or legal professional. For further help, questions, or referral to community resources for specific problems or personal concerns, contact a qualified professional. Add “http://” to source links to follow. Link titles are always case sensitive.
February 2016 FrontLine Employee
The Art of Accepting Feedback
Thank You!
A
ll of us eventually receive constructive or negative feedback at work. How do you respond to it? Accepting feedback is one of the toughest soft skills to learn because it is usually surprising and often unplanned, and it confronts something initially outside our awareness. Even if delivered softly with a smile, constructive feedback can leave you feeling vulnerable and off guard. There’s power in accepting feedback graciously because of the relief felt by the person giving it to you. This will build your positive reputation, impress managers, and help facilitate valuable relationships at work. On the other hand, reacting negatively to feedback will cause others to judge your character and maturity. Be a pro at accepting negative feedback: (1) Recognize that accepting feedback is not easy; (2) Know that your assigned critic has natural trepidation about his or her role; (3) View feedback as an adventure in the unknown, and see it as powerful career juice that will help you grow; (4) Work consciously to display an attitude and the body language of positivity when receiving feedback; and (5) Always validate the feedback giver and thank him or her for it.
When Does Helping Become Enabling?
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t’s tough to watch a coworker suffer with a personal problem, and it’s natural to want to help. But when does helping turn to enabling? This question helped give rise to employee assistance programs to assist employees with personal problems, and coworker (peer) referral is a popular route by which many clients seek help. But when should you recommend the EAP (or another source of help if your organization does not have an EAP)? The answer is simple: at the very beginning. You can be a friend and recommend the EAP at the same time. One does not preclude the other, and it sets the stage for two things: (1) your friend thinking about the EAP right away and (2) the likelihood he or she will choose that option when you recognize the need to back away. Omitting the mention of the EAP in the early stages of helping a friend will make it harder for you to let go and harder for him or her to choose professional help.
30-Day New Year’s Resolution Checkup
D
on’t give up on your New Year’s resolution. Look for roadblocks: (1) Is your goal specific? (e.g., I will dedicate 30 minutes daily to writing my book on organic gardening.); (2) Can you measure progress? (e.g., “It’s been 14 days, and I have written 13 pages.); (3) Is your goal attainable? (e.g., There are 365 days per year to fit in 150 days of writing.); (4) Is your goal realistic? (e.g., “I have time in the morning each day for the task.”); and (5) Is your goal timely with a deadline? (e.g., “I will complete my goal in 12 months by writing 12 to 13 pages per month.”) If you discovered any missing elements, create them now to renew motivation. Log your progress, and tell a friend who will hold you accountable for progress in order to ramp up your chances for success.
Secrets to Writing Persuasively
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ales copywriters persuade, and good ones are paid big bucks for their craft. You may never write a sales letter for American Express, but you can follow the secrets of sales copy pros. Follow this basic outline to write more persuasively and you will see more success in your attempts to inspire change. State the problem, state the problems (issues, symptoms, etc.) caused by the problem, state how the problem has been managed ineffectively until now, and discuss the risk that will continue if the problem remains unresolved. Every persuasive letter has three targets— the problems it solves, the desires it satisfies, and the needs it fulfills. Hit all three. Include the opinion of an expert or two and statistics if you can find them, and spell out the next steps and how soon they should be taken in order to prevent missed opportunity or further loss.
February 2016 Work/Life Services Newsletter Call our toll-free number 1-800-364-6352 for assistance
Become a Communication Pro Being a good communicator doesn’t just involve good speaking skills; it’s about being a good listener, too. In order to communicate better in all areas of your life, use the following tips to help you develop your abilities and connect with others more effectively. In an office setting, you can be a more effective communicator with fellow employees by:
Showing people they can trust you by not embarrassing anyone. Avoiding judgment and sticking to the facts. Giving praise and feedback regularly. Asking for clarity when you’re confused: “I want to make sure I’ve understood you correctly. Do you have an example of what you’re speaking about?” Restating the person’s point to check for understanding: “What I’ve heard you say is that you’re…” Use body language to show you’re listening (eye contact, nodding your head, etc.)
Ask for Responses It’s important to leave time and space available so that you can allow others to share. By asking for others’ opinions and thoughts, you’ll show that you care about their feelings. As a result, colleagues and others may come to you more often about concerns or ideas. Ask the following questions to show your interest:
“What do you think about that?” “Was that easy to understand?” “Do you feel ok about this?”
Communication Basics Whether you’re communicating one-on-one or within a group:
Try not to make assumptions around what the other person already knows. Make sure the person knows all the information and has a basic understanding of what you are speaking of. Use appropriate language when speaking to another person. The person you are speaking to will have a unique background, skill set, age, and level of experience. Try to make it so he or she can best understand you by using clear, direct language that takes these characteristics into consideration. Pick a quiet and appropriate place to converse. If the conversation is about a personal matter, make sure the place is private.
Consider Non-Verbal Cues When you’re speaking to someone, it’s not just your words that they are observing. Think about the messages you are sending through tone of voice and body language: 1. Tone of voice: Does your voice sound urgent or hesitant? Do you sound nervous or are you stammering? Do you sound light-hearted or belligerent? 2. Body language: Are you making eye contact? Are your arms folded? Are you leaning forward aggressively or looking relaxed? Are you fidgeting or obviously distracted? If your body language and tone of voice send a different message than your words, try to find out why. Are you really saying what you mean? Active Listening
Respond to the person who is talking by giving active feedback like, “Uh-huh,” or “Please, go on.” A small nod of your head while a person is talking also reaffirms that you are listening
Practice the tips above to help develop your listening and speaking skills. Communication skills take time and practice, but the more you work at it, the more effective you’ll be. Written by Life Advantages - Author Delvina Miremadi ©2016
Left undiagnosed or untreated, dry eye syndrome can lead to cornea damage.
VISION CARE: DRY EYE SYNDROME Dry eye syndrome occurs when your eyes don’t produce enough tears, or when the quality of the tears produced is poor. Tears must maintain a precise balance of mucus, water, oil, nutrients, proteins, and antibodies in order to function properly. With age, the glands in the eyelids produce less oil, which allow tears to evaporate quickly and leave the eyes too dry. Causes Dry eye syndrome can be caused by any of the following factors: • The natural aging process • Diseases, including diabetes • Hormonal changes, especially after menopause • Prescription medications, including some high blood pressure medications, antihistamines, diuretics, antidepressants, sleeping pills, and pain medications • Non-prescription medications, including some cold and allergy products • Environmental conditions such as hot, dry, windy, or high-altitude climates • Exposure to pollutants like smoke • Activities that keep one from blinking for long periods, like reading, using a computer, or watching TV • Contact lens use • Eye surgery, including LASIK
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Symptoms The most common symptoms of dry eye syndrome include: • Excessively watery eyes • Eyes that produce a stringy mucus-like discharge • Red or irritated eyes that burn and itch • Foreign body sensation in the eyes • Vision that becomes blurred after periods of reading, watching TV, or using a computer Diagnosis Your eye doctor can check for dry eye syndrome by examining your eyes and measuring your rate of tear production and evaporation. The doctor can also check for pinpoint scratches on the front surface of the eye caused by dryness. Treatment • Artificial teardrops can generally be used as often as needed, from a few times per day to every few minutes. • Special lid-cleaning techniques or antibiotics in the case that infection, eyelid inflammation, or clogged oil glands, are contributing to dry eye syndrome • Humidify the air in your home •
Eye plugs may enable your eyes to make better use of the few lubricating tears produced
SOUTHERN CHESTER HIRING EVENT THURSDAY 2.18.2016 3PM – 6PM Whether you have a bachelor’s degree or a high school diploma, Source4Teachers has dozens of substitute job opportunities every day throughout Chester County. Take part in satisfying work with a flexible schedule, in-person training, ongoing support, and competitive benefits. Register for this event at: surveymonkey.com/r/Chester_RSVP or email Megan Sheats 484.237.5203 ext. 5045 MSheats@Source4Teachers.com
Oxford Area School District Administration Building 125 Bell Tower Lane Oxford, PA 19363 Participating Districts: Chester County IU Avon Grove School District Kennett School District Oxford Area School District
NORTHERN CHESTER HIRING EVENT THURSDAY 2.25.2016 3PM – 6PM Owen J. Roberts High School LGI Room 981 Ridge Road Pottstown, PA 19465 Participating Districts: Chester County IU Coatesville Area School District Phoenixville Area School District Owen J. Roberts School District Collegium Charter School
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