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United for Community Wellness

 

If you or your company or organization would like more information on getting involved, please email info@marshfieldareaunitedway.org.

Gratitude

What is gratitude?

Gratitude is being thankful, showing appreciation and returning a kindness.  
 
Gratitude helps us recognize and acknowledge the things that make us happy.
 
Benefits of gratitude: 
• Greater sense of well-being 
• Improved physical health 
• Improved self-esteem, resilience, and empathy 
• Decreased aggression 
• Increased optimism 
• Improved sleep 
• Improves relationships
 
Seeing and feeling gratitude every day is a key to resilience and success. 
 
How to practice gratitude, Change your self-talk 
Notice the things that you are grateful for… 
For the small everyday things…
I am thankful for a warm bed, I am thankful for the trees and the sunlight, I am happy to hear the music on the radio…
 
For the bigger things...
I am grateful for my family, I appreciate my job, I am grateful for my health…
 
Each time you’re about to say  
o “I have to” replace it with “I get to” 
o “I have to go to track practice” and replace it with “I get to go to track practice” 
 
Small changes can make a big difference.
 

Deep Breathing for Mental Health

We all breathe AND we can use breath to enhance our mental health.

There are significant physical and mental health benefits to intentional deep breathing exercises.  
 
Benefits include:
1. Relieves stress
2. Reduces body tension
3. Helps you be mindful
4. Improves memory
5. Boosts cognition
6. Promotes good sleep
7. Reduces pain levels
8. Enhances ability to learn
9. Reduces anxiety
10. Reduces depression
11. Improves self-image
 
You can choose the breathing exercise that works best for you – and several have research of improved wellbeing with regular use. 
 
Here are a few breathing strategies:
  • Paced breathing  (lazy 8 breathing, square breathing, star breathing or triangle breathing) 

   

  • Hand breathing (trace hand as you breath)
  • 4-7-8 breathing – or other counting breathing
  • Belly Breathing – breathe in nose (as if smelling hot cocoa), wait, breathe out slowly (as if blowing off hot cocoa)
  • Visualization breathing – such as inflating a balloon
 
 
 
 

Kindness

Opportunities to Help, Volunteer Marshfield

Our community is filled with opportunities to show kindness in the form of giving or serving others.  Some of these opportunities may be altered due to COVID-19, but there are still many ways to contribute. www.volunteermarshfield.org 
(Click “volunteer now” button, then click “needs” to see all the volunteer opportunities OR use the search function to find the type of work or agency that interests you). 
 
Giving Time 
  • Various non-profit agencies
  • Your church or faith organization
  • Your school’s PTA
  • Local pet shelters
 
Give Needed Items
  • Purchase a toy for Toys for Tots/Salvation Army 
  • Give Blood
  • Donations to food banks
  • Donate food or money to NOW (nutrition on weekends) program – through United Way
  • Find a local “angel tree” – some local churches run programs
  • Participate in your workplace collections for holiday giving
  • Donate your gently used items to local thrift stores or clothing closets
 
Money Donations
  • Non-profit agencies take monetary donations to support their programs.
  • Social media sites and local newspaper articles often highlight needs and opportunities to give in your community. 
  • Word of mouth is another way to hear about worthy causes and area needs.
Participate in our Month of Giving Challenge. Proceeds benefit Soup or Socks Food Pantry and the NOW Program.
 

Time Management

Many people are busy and overwhelmed right now.  Structure, routine, predictability, productivity, and purpose are important in maintaining mental wellness.    Below are some ways to manage your time and life.

Prioritize - It is impossible to do all the tasks expected of you at one time. Prioritize so you can complete critical tasks. 
  • Consider time deadlines, length of a task, how important it is to others and what will happen if it is not done.  
  • Directly tie priorities to your goals, so goal setting,  big picture and day to day is important.  
  • Make sure goals are manageable!
Create a Schedule - Scheduling helps you set structure to your day.  
  • Pay attention to the times that work best for you to complete tasks (when there are fewer disruptions or when you have the highest energy).  
  • Schedules can be a good way to reduce procrastination and keep on track.  
  • Use a calendar to do longer term planning.
Organize
  • Keeping your space clean and orderly allows for more efficient work and increased productivity.  
  • Clutter in your space can create clutter and distraction in your brain.
Use a “to-do” list - To-do lists help us remember important tasks.  
  • Trying to keep track of everything in your head is exhausting and anxiety producing.  Writing tasks down can alleviate stress.  
  • Remember to not make your to-do lists too overwhelming – go back to prioritizing or splitting things into smaller steps.
  • The added benefit of making lists is crossing off completed tasks.  
Rest/Take breaks - It is important to pace yourself.   Take time to rest and reset.
  • If you work to exhaustion you will not be productive.   
  • Take regular breaks and set a sensible quitting time.  
  • Sometimes resting from responsibilities means movement, resting your brain, not your body.  
  • Practicing good self-care will help you to be less stressed and more productive.
Delegate - Are there tasks that others can do or help with?  
  • Knowing what and when to delegate is a skill.  
  • Delegating or sharing duties can build teamwork and positive relationships – and that connectedness is good for your and others’ mental health.
Set Limits
  • Limit setting may be learning to say “no” to certain requests or establishing boundaries on your time (not working past a certain time).  
  • Setting boundaries can also help you establish a good work-life balance and can keep you from overcommitting.
Be Flexible/Adaptable - Things do not always go as planned.  
  • It is important to adapt to new situations and expectations and to be flexible.  
  • Unexpected new situations come up and we need to adjust our schedules and expectations.