FALL 2021 VOLUME 17 ISSUE 4
IN THIS ISSUE Grateful Hawks: Ways to Infuse Gratitude Into Your Life 2021 Flu Vaccine Information Make a Difference: Join the liveWELL Wellness Ambassador Network Upcoming liveWELL Trainings Wellness Heroes + PHA Winners
staff
UI WELLNESS
UI Wellness is a unit of UI Human Resources.
Megan Hammes
Senior Director, UI Wellness megan-hammes@uiowa.edu 335-5424 • E119 CRWC
Carla Melby-Oetken
Health Coach carla-melby@uiowa.edu 353-2975 • E119 CRWC
Sandy Stewart
Well-Being Specialist sandra-stewart@uiowa.edu 353-2973 • E119 CRWC
Melanie Cuchna
Well-Being Specialist melanie-cuchna@uiowa.edu 467-4618 • E119 CRWC
Jacob Frederick
Well-Being Specialist jacob-e-frederick@uiowa.edu 467-4848 • E119 CRWC
Dear UI Faculty or Staff Member: In a time when so much feels outside of our control, we can improve our resilience by focusing on what we CAN control. Even small action steps towards larger goals are shown to improve our well-being. As you read through this edition, please consider what you can do to take care of yourself and what you can realistically control. It might be getting your flu shot or getting your family scheduled for theirs. It might be expressing gratitude to others or nominating a Wellness Hero. Our team at liveWELL has Health Coaches who are trained to work alongside of you to encourage you to move towards your goals and to provide support and accountability for your journey. We would love to meet with you to listen and guide you to resources; you’ve more than earned the opportunity for a little time to focus on yourself! We can be reached at livewell@uiowa.edu or 319-353-2973.
Jean O’Donovan
Secretary jean-odonovan@uiowa.edu 353-2973 • E119 CRWC
Megan Hammes, MS, MCHES Senior Director, UI Wellness/University Human Resources
Mary Heath
Secretary mary-heath@uiowa.edu 353-2973 • E119 CRWC
Diana Kremzar
Family Services Director diana-kremzar@uiowa.edu 335-3558 • 121 USB
Cover photo by Sofia Ornelas on Unsplash Layout and Design by Student Life Communications Printed by UI Printing Services on recycled paper
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liveWELL inspires a culture of well-being and campus excellence, providing employees with the opportunity to thrive.
IN THIS ISSUE
4 GRATEFUL HAWKS: WAYS TO INFUSE GRATITUDE INTO YOUR LIFE
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8 2021 FLU VACCINE INFORMATION
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12 UPCOMING LIVEWELL TRAININGS
JOIN THE LIVEWELL WELLNESS AMBASSADOR NETWORK
PHA WINNERS & WELLNESS HEROES
University Human Resources provides leadership in shaping an equitable and inclusive culture that drives diversity, excellence and innovation by supporting talent, engagement, and the employee work experience.
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Q&A with Nicole Del Castillo, MD, MPH, Director of the Office of Diversity, Equity, and Inclusion Carver College of Medicine
Nicole Del Castillo, MD, MPH, is the Director of the Office of Diversity, Equity, and Inclusion in the Carver College of Medicine. Dr. Del Castillo received her M.D. from Southern Illinois University School of Medicine, M.P.H. from Harvard T.H. Chan School of Public Health and completed The Commonwealth Fund Fellowship in Minority Health Policy at Harvard University. Her research and health policy efforts have helped to reduce disparities and eliminate the barriers of stigma, lack of education, and access that prevent underserved patients from receiving needed health services. 4 liveWELL
The COVID-19 pandemic has given some individuals a sense of gratitude for their health, having a job, or having their family and or friends. However, for others, their experiences have resulted in reduced feelings of gratitude. Individuals who are grieving the loss of a relationship, job, home, or loved one are likely struggling with feelings of gratitude. In addition, individuals who continue to experience daily inequalities and injustice may find it difficult to remain grateful. liveWELL interviewed Dr. Nicole Del Castillo, MD, MPH, Director of the Office of Diversity, Equity, and Inclusion at the University of Iowa, for insight on how Hawkeyes can practice gratitude to help change our perspective, provide hope, and protect our mental and emotional well-being.
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liveWELL: Nicole, there has been
liveWELL: As we continue to
so much information coming out throughout the pandemic on why practicing gratitude is important for our mental and emotional wellbeing. Can you share more on what gratitude is and some of the benefits for developing a gratitude practice?
experience change and challenge brought on by the world’s current events, what are some ways that UI faculty, staff, and students can practice gratitude in their daily life to boost their mental and emotional well-being?
Nicole Del Castillo, MD, MPH: Gratitude is a sense of appreciation of what an individual has and for the goodness that is in their lives both within and outside of oneself. Gratefulness is often a reflection of an emotional response from an occurrence that made a difference in your life. It turns out that there are benefits to regularly acknowledging gratitude. A growing body of research has found an association between gratitude and more positive emotions, improved sleep, decreased stress, decreased physical pain, decreased depression, increased sense of well-being, and strengthened interpersonal relationships.
Nicole Del Castillo, MD, MPH: There are so many simple and easy ways that someone can practice gratitude. Start by setting aside a few minutes on a consistent basis to think about what you are grateful for. You can keep a gratitude journal or write down a list of things you are grateful for. Have a goal of naming several things that you appreciate. It doesn’t have to be a long list, maybe three to five things.
Gratitude can include memories of the past, current circumstances, or a hopeful, optimistic outlook about the future. It isn’t limited to acknowledging major life events, but also recognizing and appreciating the small things in our lives such as how good a new pair of running shoes feel, that first cup of morning coffee, or noticing a striking sunset. USC News. “Practicing Gratitude can have Profound Health Benefits, USC Experts Say.” Eric Lindberg, November 25, 2019. Research from USC experts shows link between gratitude and health.
Another great way to practice gratitude is to thank someone for something they have done. This can be done in person, through a thank you note or appreciation letter or you could even thank someone mentally. It’s also important to thank yourself. Expressing self-gratitude and thanking yourself for the healthy habits in your life can increase positive feelings and emotions towards yourself. Prayer, mindfulness meditation, yoga, and volunteering are all activities that can help foster feelings of gratitude. If it is challenging to find things that you are grateful for, try thinking about ways that you can change your perspective. Sometimes putting yourself in someone else’s shoes, checking for silver linings, and savoring good moments may help to inspire gratitude. liveWELL
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Questions to Help Identify Gratitude • Who is someone that really listens when you talk, and how does that affect you? • How many of your basic needs do you not have to worry about meeting today? • Have you had a chance to help someone recently, and how did that make you feel? • What’s an aspect of your physical health that you feel grateful for? • How have you used your talents recently, and what have you enjoyed about doing that? • What relationships are you grateful for? • What’s one thoughtful thing someone did for you recently? • What made you laugh or smile today?
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liveWELL: Developing
gratitude within the workplace can reduce stress, create more positive emotions, and improve group satisfaction and social relationships. How can UI faculty and staff become gratitude leaders and infuse gratitude into their department, college, or organization? Nicole Del Castillo, MD, MPH: Efforts to make individuals feel valued and included creates significant rewards in terms of performance, productivity, and satisfaction. Overall, everyone wants to feel seen, heard and appreciated. Allow space in your workspace for individuals to post positive affirmations or set aside time in a meeting so individuals can practice, receive, and share gratitude.
Recognizing and celebrating employees for their contributions can provide a positive morale boost. We do not all express gratitude the same way. Our culture and background can shape how we show gratitude. Due to cultural differences in how gratitude is expressed, it may be helpful for leaders to know their team members appreciation language, which might be things like words of affirmation (public praise) or quality time. Understanding one’s language of appreciation has been shown to improve job satisfaction, but it is also helpful in other settings to improve communication and connections with classmates, colleagues, friends, and family.
Gratitude Resources for Individuals • 100 Ways to Express Gratitude and Boost Happiness • Gratitude Apps: Gratitude Journal - The Life-changing App, Gratitude Garden App, Grateful: A Gratitude Journal, Happyfeed • How Self-Gratitude Can Make You a Better Person in Business and Life • Embracing an Attitude of Gratitude in College • Practicing Gratitude During a Pandemic • Gratitude Calendar: Practice Gratitude for 30 Days
Gratitude Resources for Campus • How practicing gratitude in the workplace can improve morale, productivity, and connection year-round • How to Create a Culture of Gratitude in the Workplace • 10 Ways to Create a Thankful Community on Campus • Real Examples of How Leaders Show Gratitude to Their Teams • BOOK: 5 Languages of Appreciation | Motivation in the Workplace : Authentic Appreciation at Work
liveWELL: What advice do
you have for all UI faculty, staff, and students as they consider developing their own gratitude practice? Nicole Del Castillo, MD, MPH: There isn’t one specific way to experience or express gratitude. Choose what is meaningful and feels right for you. Don’t force the process – acknowledge what you truly feel grateful for, not what you “should” feel grateful for. It might feel awkward at first if this hasn’t been something you have done regularly, but it becomes more comfortable with practice. There is no correct frequency for practicing gratitude. Some people choose a daily practice, while others may choose weekly. It can take several weeks to experience the ongoing benefits associated with practicing gratitude, but there are also immediate benefits that can be experienced. Practicing gratitude is easy to do and isn’t time consuming. It may contribute to feeling more grounded and hopeful by recognizing the positive aspects that are present in one’s life. Consider giving it a try.
Note to readers: The University of Iowa is rich with campus experts on various health and well-being topics. Do you have a question for liveWELL that we can help answer in a future edition? Do you have research or information you need to share with the University community or a suggestion for a featured story? Let us know by emailing livewell@uiowa.edu. Our mission is to “inspire a culture of well-being and campus excellence, providing employees with the opportunity to thrive.” Any ideas to support our community and help Hawkeyes thrive is what we’re all about. We’d love to hear from you!
Ways to Recognize and Celebrate Individuals at the University of Iowa • University Human Resources Rewards and Recognition Programs: hr.uiowa.edu/ development/reward-andrecognition-programs
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With COVID-19 cases rising due to the delta variant, it’s important we do everything we can to stay healthy, which includes getting vaccinated against the flu.
Three reasons you should get your flu vaccination this year To keep yourself healthy. To keep others healthy. Getting a flu vaccine not only protects you, but it also protects your friends, family, coworkers, and community. It’s free! University of Iowa regular full-time and part-time (50 percent or greater) faculty and staff are eligible for a free vaccine. All UI Health Care employees and volunteers, regardless of percentage of time worked, are eligible and encouraged to obtain a free flu vaccine as well.
How to get vaccinated
To get your flu vaccine, first complete a quick flu survey in ReadySet. Just visit uehc.link/MyReadySet and sign in with your HawkID and password or scan the QR code for quick access.
Learn more about how to prepare for flu season and get vaccinated at uihc.org/employee-flu-vaccinations.
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Onsite Flu Vaccination Clinics There are several different ways that you can choose to receive your flu vaccine this year. We’ve taken extra measures to promote social distancing and safety. View locations, dates, and times for onsite flu vaccination clinics at uihc.org/employee-fluvaccinations.
DATE
TIME
Sept. 8 – Nov. 17
7:00 a.m. – 4:30 p.m.
Tuesday, October 12
11:30 a.m. – 3:30 p.m.
Wednesday, October 27
8:30 a.m. – 12:30 p.m.
Wednesday, October 27
2:00 p.m. – 4:00 p.m.
When should you get your flu vaccination?
Timing is everything, at least it is when it comes to receiving your annual flu vaccination. According to experts at UI Hospitals & Clinics and the Centers for Disease Control and Prevention (CDC), the best time to receive your flu vaccination is before the end of October. Vaccination too early in the flu season (e.g., July or August) may lead to lower immunity later in the season, particularly among older adults. Protection from the flu starts two weeks after vaccination. That’s why it’s important to get vaccinated at the right time of the year to have the most effective chance of avoiding the flu. If you’re not able to get vaccinated by the end of October, don’t worry, there’s still time to get your vaccination and protect yourself and others from the flu.
LOCATION University Employee Health Clinic Room 1097-1 Boyd Tower (BT) 200 Hawkins Drive, Iowa City
Dental Science Building (DSB) 801 Newton Road, Iowa City
Health Care Support Services Building (HSSB) Oakdale – 3281 Ridgeway Dr. Coralville, IA 52241
BioVentures Center
Multi-purpose Room Oakdale – 2500 Crosspark Road Coralville, IA 52241
In addition to getting your flu vaccine, we strongly encourage you to receive the COVID-19 vaccine. Vaccination will help protect you from getting the COVID-19 virus. To learn more information about how to obtain your COVID-19 vaccine, visit coronavirus. uiowa.edu/vaccineinformation.
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liveWELL offers online courses on a variety of well-being topics at no cost to UI faculty and staff. The fall 2021 lineup includes resources for resilience, financial well-being, mindfulness, and caregiving. All trainings below are live on Zoom. Register for upcoming sessions via My Training at Employee Self-Service. From My Career, click on My Training, and search for liveWELL. View upcoming liveWELL trainings throughout the year and register at: HR.UIOWA.EDU/LIVEWELL/LIVEWELL-TRAININGS
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Resilience 101
4-part Zoom series
October 5, 12, 19, 26 | 12:10-12:50 p.m. This four-part Zoom series offers proven tools and resources to develop healthy coping strategies and prepare ourselves to be more resilient in our everyday lives as well as when we are faced with challenges and adversity.
Senior Living 411 Single Zoom session
October 27 | 12:10-12:50 p.m. Join Rhonda Halterman, Founder and Owner of LivWell Seniors, to learn about different living and care options, placement requirements, and costs to ensure you and your parents are making informed decisions for their situation.
Personal Finance: Holiday Edition Single Zoom session
November 10 | 12:10-12:50 p.m. Join Horizons Financial Wellness Center to discuss tips and tricks for meeting your holiday spending and savings goals, while protecting your financial stability.
Taste of Mindfulness and Self-Compassion Single Zoom session
November 15 | 12:10-12:50 p.m. We will explore the importance of self-compassion as part of mindfulness practice. Self-compassion involves learning to treat ourselves as we would treat a dear friend. By deepening selfcompassion, we develop strength, resilience, and wisdom to navigate the storms of life.
Caregiving During the Holidays: Starting the Conversation Single Zoom session
November 17 | 12:10-12:50 p.m. Starting conversations with your parents or grandparents about their ability to care for themselves can be difficult. Join Rhonda Halterman, Founder and Owner of LivWell Seniors, to learn what questions to ask, and general topics to cover that can get the conversation started.
Taste of Mindfulness: Working with Difficult Emotions Single Zoom session
December 8 | 12:10-12:50 p.m. We will explore how mindfulness practice can transform our relationship with the experience of difficult and painful emotions.
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Here is what a couple Wellness Ambassadors have to say about their role:
Ali Carlson Registrar Services Coordinator, VP for Finance and Operations/ Treasurer Operations Being a Wellness Ambassador is empowering. It has provided me a platform to encourage my colleagues in becoming a healthier version of themselves by participating in liveWELL challenges and taking advantage of the robust class offerings. As a Wellness Ambassador, my mission is to lead by example. This program has helped me become healthier and happier than ever before.
Lisa Polakowski Schumacher Senior Education & Compliance Specialist, VP for Research/ Office of Research and Economic Development I love being a Wellness Ambassador because it keeps me accountable to myself and my colleagues for helping to create a healthy work environment. I enjoy the comradery and connections with likeminded wellness people across campus.
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Our liveWELL Wellness Ambassadors serve a vital role in supporting our mission to “inspire a culture of wellbeing.” A volunteer network of Wellness Ambassadors work as liaisons between their departments and liveWELL to share information about upcoming programs and be a “leader in well-being.” Wellness Ambassadors receive first-hand information on upcoming programs on a monthly ZOOM call, have access to an ICON Wellness Ambassador resource site, and become the “go to” person to help their colleagues learn about their wellness benefits.
Wellness Ambassadors Become Wellness Heroes
Kim Merchant
Research Associate, Department of Health Management and Policy, College of Public Health
Nominated by Kirk Phillips, Adjunct Associate Professor, Department of Epidemiology, College of Public Health Kim Merchant has been a Wellness Ambassador with the College of Public Health for many years; I have always enjoyed reading her emails and participating in her programs about improving wellness. I’m thankful for so many people that teach, coach, and clinically care for our health. Kim doesn’t hear it enough, but her advisories about nutrition, exercise and other healthful practices really paid off for me personally during this past year. My pulmonologist noted that my life was saved after a severe case of COVID-19, in part by not smoking, bicycling, and other advice that Kim provides. She truly is a Wellness Hero!
If you are passionate about your own well-being and want to support your colleagues, please consider becoming a liveWELL Wellness Ambassador. All Wellness Ambassadors must obtain supervisory and HR approval to act in this volunteer role, and generally require about 30-45 minutes each month. Learn more and apply to be a Wellness Ambassador at: HR.UIOWA.EDU/LIVEWELL/WELLNESS-AMBASSADORS
Anyone can be a leader in promoting a culture of well-being. Employees who are given opportunities to enhance their well-being are healthier and happier, which leads to greater engagement and satisfaction at work. Access the full checklist and other departmental well-being tools at hr.uiowa.edu/livewell/department
Contribute to the culture of health in your department by: Taking time to practice your own self-care Promoting workplace flexibility to support time for exercise, work/life needs, family priorities, and other interests that are valued by each individual Adding well-being topics or activities to staff meeting agendas Creating a wellness committee to provide input to the Wellness Ambassador and other departmental leadership Following the 20-20-20 rule: Every 20 minutes, stand for 20 seconds, and look 20 feet beyond your computer Scheduling active meetings, inclusive of all abilities Being supportive of others’ psychological and mental health concerns Encouraging faculty/staff to complete the Personal Health Assessment Engaging in meditation or mindfulness practice for 3-5 minutes daily Practicing gratitude Utilizing a centering activity like positive reflection or deep breathing Promoting lifelong learning via trainings, workshops, and professional development opportunities Dedicating a bulletin board to wellness tips Taking extra efforts to learn and appreciate the uniqueness of each individual in the work group and the strengths they bring to work Providing healthy food options when catering liveWELL
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Take Your Personal Health Assessment
$250 WINNERS! Kyle Dillahunt
Specialized Care Coordinator, CMED-Pediatrics
“My winnings will go towards a trip to see my family this holiday season.”
Beth Plautz
Behavioral Health Coordinator, HSVC-Regional Centers
“Thank you so much. I will spend the money towards my wellness membership classes.”
Megan Scheckel
Staff Nurse, UIHC-Nursing Service “I plan on spending the winnings during my vacation coming up in the beginning of October! We are going to Universal Studios to Harry Potter World!”
TAKE YOUR PERSONAL HEALTH ASSESSMENT FOR A CHANCE TO WIN! Access your 10-minute survey at your Employee Self-Service website. The PHA is available to faculty and staff in 50% or greater, regular positions.
Nominate your Wellness Hero! HR.UIOWA.EDU/LIVEWELL/WELLNESS-HEROES
Matthieu Biger CLAS, Computer Science Nominated by Stacy Hockett Sherlock
Matthieu is a wellness hero because of his commitment to healthy and sustainable living every day. He bikes to work in all weather and brings healthy lunches to eat (often using dinner leftovers in creative new ways!). He serves on the University Sustainability Charter Committee and makes daily efforts to integrate sustainability with existing campus programs and his community. liveWELL
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Silent Mindfulness Retreat Looking for a chance to reconnect and practice mind and body skills for relaxation and wellness? Register for the three-hour silent mindfulness retreat on Sunday, November 7th from 1:00-4:00 p.m. in 2520D UCC. The retreat is open to all members of the UI community and all levels of meditation. To learn more and register, visit bit.ly/3iyExgM
COMING SOON! This November liveWELL is partnering with with students from the Department of Health and Human Physiology to deliver Be Kind to Your Mind, a campuswide, three-week program encouraging all employees to participate in activities that promote a more positive mindset and resilience. Faculty and staff who participate in this program can earn bonus points in My liveWELL Portal. Register now in Employee Self-Service, Benefits and Wellness, My liveWELL Portal. Stay tuned for the launch of this program by following @UIowaLiveWELL on Facebook or Twitter. We will also be communicating the program through our Wellness Ambassador network.
Find liveWELL on Social Media
@UIOWALIVEWELL
bonus code MY LIVEWELL PORTAL
GRATITUDE CODE E XPIRES 1/1/2022
Submit Bonus Code in Self-Service at My LiveWELL for 50 Points. Learn more about prizes and points: liveWELL Store
University Human Resources liveWELL Program E119 CRWC, Iowa City, IA 52242 319-353-2973 livewell@uiowa.edu
WE WELCOME YOU Individuals with disabilities are encouraged to attend all University of Iowa sponsored events. If you are a person with a disability who requires a reasonable accommodation in order to participate in this program, please contact liveWELL at 319-353-2973.