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Emotional Emotional Financial Financial Social Social Spiritual Spiritual Occupational Occupational Physical Physical Intellectual Intellectual Environmental Environmental

Emotional Wellness

Emotional Wellness includes the ability to express feelings, adjust to emotional challenges, cope with life’s stressors, and enjoy life (SAMHSA, 2016).

Don’t forget… if you’re struggling, it’s OK to ask for help!

Here are a few strategies that can help us build and maintain our emotional wellness:

  • Find a time to talk with friends and family and share how you are feeling.
  • Do your best to get sufficient and consistent sleep, as well as regular physical activity.
  • Limit consumption of social media, local and national news if you are overwhelmed, and make sure information you are consuming is from reputable sources such as the CDC or your local healthcare provider.
  • Practice daily reflections to help ground you in a mindset of positivity and resilience, for example:
    • What are three things that made you smile today?
    • What is one thing you feel gratitude for in this moment?
    • Who comes to mind when you think of the word compassion? What is it about this person that brings them to mind?
  • Mindful breathing practices can help you calm your thoughts, slow your heart rate, regulate your stress response, and enhance your ability to focus! See the resource below for a guide to “Box Breathing”.

Here are a few places you can reach out if you’re looking for some help:

  • The National Disaster Distress Helpline is available to anyone experiencing emotional distress related to Covid-19.
    • Call 1-800-985-5990 or text TalkWithUs to 66746 to speak with a caring counselor.
  • resolve Crisis Services is a free 24-hours mental health crisis service. Call anytime to speak with a trained clinician.
    • 1-888-7-YOU-CAN (796-8226). For more information and non-urgent matters, contact 412-864-5004 or resolve@upmc.edu
  • Your organization’s EAP:
    • Allegheny County: Life Solutions
      • www.lifesolutionsforyou.com or call  1-800-647-3327
    • Great Lakes/DCM: Lincoln Financial Employee Connect
      • www.lincoln4benefits.com or 1-888-628-4824
    • Donnelly Boland: Life Solutions
      • www.lifesolutionsforyou.com or call 1-800-647-3327

Steering Ourselves and Those We Serve Through New and Developing Traumas: 

  • Renowned trauma researcher Bessel van der Kolk addresses the challenges presented by our current circumstances and provides strategies for maintaining wellness in this video presentation.

  • Box Breath Technique

    Box Breathing can help you calm your thoughts, slow your heart rate, regulate your stress response, and enhance your ability to focus. See the attachment for a guide on how to use this simple technique!

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Financial Wellness

A healthy financial practice involves taking steps to live within your financial means by thinking short- and long-term when managing your financial resources. This can be done by creating a realistic budget that accounts for routine expenses and sets aside a portion of earnings to handle unpredicted expenses and retirement.

Taking control of your financial wellness promotes knowledge, independence, responsibility and awareness of planned and unplanned costs. By gaining an understanding of your current and future financial situation, you will be better prepared to handle loans, taxes, debts and retirement. This week we’ve provided some resources to help you along your financial wellness journey.

Avoid COVID-related financial harm

There are a number of steps employees can take to help protect themselves or their loved ones financially, in both the short- and long-terms, from the impact of the coronavirus. Check them out here.

Undo COVID-related financial harm

If you or your loved ones have been impacted financially by the pandemic, there are several places you can go for assistance. Find some of those resources here.

Manage and grow your money

Making the most of your finances starts with five building blocks for managing and growing your money — The My Money Five. Keep these five principles in mind as you make day-to-day decisions and plan your financial goals.

Perform financial alchemy 

Be proactive and identify your financial weaknesses and turn them into strengths by following the simple steps outlined here.

Learn about financial tools and strategies

Check out Behind on bills? Start with one step.This hands-on workbook has tools and practical strategies to help you build confidence to manage income and expenses. It is designed to help you handle money emergencies, cut down on stress from mounting bills, and build your finances to where you want them to be.

Start early

It is never too early to start learning about financial wellness. There are many activities online to help teach children about the importance of financial literacy. Find some here.

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Social Wellness

Humans are inherently social beings. Priya Parker, author of the book, The Art of Gathering: How We Meet and Why It Matters, notes that social contact and being together in public spaces are elements that contribute to our collective sense of well-being. However, achieving social wellness today may feel challenging when we are also practicing social distancing. Our temporary inability to gather in schools, places, of worship, sports arenas, etc. is adding to our collective stress and feelings of isolation. Therefore, to maintain our social wellness – while social distancing – we may need to try some new strategies to make and maintain connections:

  • Continue to celebrate milestones such as birthdays, holidays, and special events through technology. Skype, Zoom, Teams, Facetime, etc. are excellent resources that we now have to gather while we are apart.
  • Consider starting a virtual group focused on a specific activity such as reading, playing games, creating a weekly craft, holding a happy hour, or sharing progress on household projects. Some apps to help you get started can be found here.
  • Join your local community group on Facebook or NextDoor for insight about your surroundings and to engage in group conversations with neighbors.
  • Don’t forget that your phone can be used for more than texting – calling friends and loved ones and hearing real voices can go a long way.
  • It may sound old-fashioned, but consider writing and sending a handwritten letter to connect with someone and give them an unexpected boost for the day.
  • Movie theaters may be closed, but that doesn’t mean you can’t watch your favorite movies with others. Check out this list of apps that allow you to sync a movie together.

  • Personal-Connection

    Foster connections during the workday by starting virtual meetings with one of the attached prompts provided by the DHS Office of Equity and Inclusion and their partner, Civity!

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Spiritual Wellness

Spiritual wellness is the sense of being connected to something greater than yourself. It includes having a set of values, principles, morals and beliefs that provide a sense of purpose and meaning to life and then using those principles to guide your actions. For many, religion or faith is the path to spiritual wellness. For others, connecting to nature, community, or to ones’ self is the path. There is not just one way to foster spiritual wellness.

One of the most beautiful aspects of cultivating spiritual wellness is that you don’t need anything special to do it and no specific place where it has to be done. When you practice spiritual self-care, you are nourishing your soul, you are striving for inner peace, and you are seeking to find purpose and meaning in life. This week we provide some ways you can cultivate and nurture your spiritual connection.

Be Curious

Look for deeper meaning. Take some time to ask, and sit with, the perennial questions: Who am I? What is it that gives my life meaning and purpose? What do I value most? Do my values guide my decisions and actions? Sit in the questions themselves and listen. By being curious about your spiritual core, you are simply asking yourself questions about the person you are and your meaning. These questions may lead you down a path to thinking more in-depth about yourself and allow you to notice things about yourself that will help you achieve fulfillment. For ways to explore your spiritual core during this challenging time, check out the Spirituality and Practice website.

Be Grateful

Sometimes it’s difficult to find gratitude in times of fear and stress. But science tells us that the more we can identify the positives in our life and the more we can name the things we are most grateful for, the easier we will be able to recognize them in the future. Gratitude connects us to one another in profound ways. Consider keeping a gratitude journal or gratitude jar. Your emotions are deeply entwined with your spirituality. Show gratitude every day, even for the things we may take for granted. When you increase feelings of optimism, then you’ll see the world as a better place and have the potential to spread joy to those around you. Check out Benefits of Thinking Positively, and How to Do It.

Be Engaged

Sometimes it helps to connect outside yourself to stay connected to your self.  Even in this time of physical distancing and stay-at-home orders, you can still connect with others safely and sometimes even from the comfort of your own home. Find a way to volunteer or be of service to others, consider donating to a cause you believe in, learn about another country or culture and build your capacity for cultural humility. A fun way to get engaged during this pandemic is consider going on a virtual vacation. Skeptical? It’s true! Taking time for yourself to learn new things, immerse yourself in art and music or travel to a comforting place or somewhere new can wonders. Here are some suggestions for your next virtual vacation.

Be Open to Expressing Yourself

Get it out. Journal, draw, paint, sing, dance – express yourself. Expressing what is on your mind will help you to maintain a focused mind. After a long day or a significant event, you may feel confused and not be able to make sense of your feelings. By writing down your thoughts, creating a piece of artwork, and singing and dancing to music that bring you joy, you may be able to think clearer and move forward.

Be in Flow

Movement can be a very important part to maintaining spiritual wellness. Sit quietly, feel your breath, feel the beating of your own heart. The body is not still, it is always in a rhythmic dance. Want to move more and also improve your spiritual wellness? Try yoga. Yoga is a physical technique that can help improve your spiritual wellness by reducing emotional and physical strains on your mind and body. Yoga is taught at all different levels and can help lower stress, boost the immune system, and lower blood pressure as well as reduce anxiety, depression, fatigue, and insomnia.  Or maybe consider doing some walking meditation or learning Qigong or Tai Chi.

Be Quiet

It’s so easy to get caught up in the sense of urgency to produce, produce, produce and the ready access to technology makes it so hard to step away and take a break. But whether you pray, meditate, spend time in nature – take some time for stillness to connect with that deeper part of yourself.

Bask in the restorative power of silence. If meditation is new to you, or you’ve been practicing for years, there are an abundance of options out there to build or continue a practice. Consider downloading the Calm App or Insight Timer for easy access to a variety of meditation practices.


“Perhaps the most ‘spiritual’ thing any of us can do is simply to look through our own eyes, see with the eyes of wholeness, and act with integrity and kindness.” 

~ Jon Kabat-Zinn

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Occupational Wellness

Occupational wellness is your ability to maximize your workplace happiness by focusing on work that brings you a sense of satisfaction, accomplishment and even joy.

This sense of occupational wellness is challenging for many of us right now as we adapt to new ways of working and interacting remotely. It is completely natural that the disruption in our daily work habits have added to the anxiety and stress we may feel.  This week, you’ll find helpful hints to get through these challenging times with your good humor intact.

Virtual meetings

  • If you find yourself exhausted at the end of a day filled with Teams or Zoom meetings, you are not alone. Check out these tips to better understand and combat “screen fatigue.” Also, you can add some fun to your next virtual meeting with a virtual meeting BINGO card.

Avoid burnout

Managing from a distance

  • If you are a supervisor, be sure to talk to your staff about stress and burnout. Encourage stress-relief breaks to improve occupational wellness.
  • Review the attachment below for tips on how to manage a team remotely.

Lifelong learning

Benefits of Mentorship

  • Do you currently have a mentor in your life? If not, would you like to have one? Connecting with a work mentor can be a great way to manage stress, stay positive and plan for the future. The attached handout provides information on the types of mentors to have in your life.

Working from home

  • Check the handout below for general tips on improving home office ergonomics, motivating yourself to move and take breaks, and appreciating the humor that exists during this time.

  • Five People to Have in Your Mentor Network

    This handout provides information on five different types of mentors to help you manage stress, stay positive and plan for the future.

  • Managing a Team Remotely

    This handout provides tips for managing a team while working remotely.

  • Work from Home Tips

    These slides provide general tips on improving your home office ergonomics, motivating yourself to take breaks and move, and appreciating the humor that exists during this time.

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Physical Wellness

Maintaining physical wellness relies on restful sleep, a nutritious diet and physical activity. The importance of staying physically well only increases during a community health emergency. But the unprecedented stressors, stay-at-home restrictions and ominous health risks of our current pandemic can make maintaining our physical wellness more challenging than ever. Here are some strategies for promoting physical wellness during these unique and difficult times:

  • Sleep: Good, consistent sleep is important to physical wellness. If sleep has been a struggle during this time, here are some strategies that may help.
  • Nutrition: Eating right is always easier said than done, and it’s especially difficult under these circumstances. Here are five ways to help feed you and your family a varied, nutritious diet that will support their growth and development, all while building healthy eating habits.
  • Exercise: Stuck for ideas on how to keep moving while stuck at home? University of Pittsburgh’s YouTube page: “Be Fit Pitt” features hundreds of short workout tutorials that you can do at home without equipment. Of course, these workouts aren’t for everyone. Any regular physical activity is beneficial: find something that you enjoy! You may even consider setting a reminder on your calendar to stand up and stretch or go for a quick walk.
  • Relaxation: Don’t forget to take care of yourself and relax! If winding down proves difficult, free guided meditation apps like Headspace may be a beneficial tool.
  • Eyesight: Many of us are spending a lot of time close to our laptops throughout the day. Prevent strain on your eyes by practicing the 20-20-20 rule: “When following the rule, a person takes a 20-second break from looking at a screen every 20 minutes. During the break, the person focuses on an object 20 feet away, which relaxes the eye muscles.”

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Intellectual Wellness

Intellectual wellness involves engaging in creative and mentally stimulating activities, learning and skills-building, and expanding and sharing your knowledge with others.

Research has shown that the benefits of intellectual pursuits are many and include the ability to reduce your stress and anxiety, engage a different part of your brain, and maintain your cognitive abilities as you age.

“The mind is not a vessel to be filled, but a fire to be kindled.”
― Plutarch

There are many opportunities to engage in remote learning and skills-building activities, or to pick up a new hobby to enhance your intellectual wellness. However, you may find it daunting to do so. One strategy to fit new intellectual explorations into your daily routine is to schedule the time to do so, just as you would for a meeting at work, even if it is just one or two hours per week. This way, you will be more likely to commit to taking time for yourself to pursue a new activity.

In this time of Covid-19, there are many resources and ideas for enhancing intellectual wellness online. Below are some of the best we’ve found to get you started. But remember, not all intellectual pursuits are on a screen. A balanced approach to wellness is best, so don’t forget that listening to music, reading, playing board games, and doing puzzles also help you to achieve intellectual wellness.

  • Learn something new
    • Search for free online language classes here.
    • Experience a wide range of topics including technology, science, politics, entertainment, parenting and much, much more through Ted Talks.
    • Now is a good time to explore online courses since many universities and educational sites are offering these for free. Check out Coursera where hundreds of free courses provide access to on-demand video lectures and community discussion forums. Courses are taught by top instructors from world-class universities and companies, so you can learn something new anytime, anywhere.
    • Talk with your supervisor or mentor about professional development opportunities – what are areas that you want to explore or develop? Many of them may be available on our LMS.
  • Ponder over puzzles
    • No space to store jigsaw puzzles? This online resource will keep you busy for hours.
    • Also check out this free puzzle site to find free crossword and sudoku puzzles.

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Environmental Wellness

Environmental wellness focuses on our ability to attain good health by occupying pleasant, safe and stimulating environments that support well-being.

Your environment includes social and natural surroundings in your home, workspace and community and can greatly impact how you feel. You can’t always choose what’s in the environments in which you live, work, or play, but taking small steps to make your environments safer and limiting your exposure to potentially harmful elements  can help keep you healthier. Ways to manage environmental wellness at home include planting a personal or community garden, recycling, purchasing products with minimal packaging, and conserving utilities by adjusting thermostats and turning off lights and water when not in use. Improving environmental wellness in your workspace might be as simple as displaying a photo you love. Below, you’ll find some ideas to make some changes to your current environment both inside and outside your home.

Engage Your Green Thumb

Interested in growing your own vegetables or some flowers to support bees and butterflies? Community gardens, indoor gardens and container gardens offer a wide variety of ways to get something growing.

  • Visit Grow Pittsburgh to learn about community gardening in the Pittsburgh region, from creating a new community garden to participating in an existing community garden.
  • Visit Apartment Gardening for Beginners if you don’t have access to a yard or community garden, but still want to experience the positive nature of nature.
  • Visit Container Gardening for Beginners if your yard’s soil is less than ideal but you have a healthy appetite for homegrown.

Clear Out Your Space

Cleaning and decluttering your home space is beneficial on two levels. It improves your environment and offers your “clutter” to people who will put it to good use. Donations are welcomed at organizations like

Consider recycling items that cannot be donated.

Create Work/Home Boundaries

Working remotely from home can be a challenge when your personal and work spaces are blurred. When your computer and files are always in sight, and the work is there, it may be hard to know when to stop. If you find the line between work and life getting thinner and thinner, it may be time to make a few simple changes.

Get Away From It All

Did you have spring and summer plans that you’ve had to change due to the pandemic? There are still safe ways to broaden your horizons.

  • Satisfy your urge to travel by taking a virtual tour of several scenic and historical national parks
  • These 12 famous museums offer virtual tours you can enjoy from your couch.
  • Tired of being cooped up in your house? Connect with nature in your community by exploring one of Pittsburgh’s many trails and parks. Remember to maintain safe distances and wear a mask to protect yourself and others.

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