Northern Vermont University at Johnson

The Power of Positivity and Reflection

May 07 2019

By: Leah Hollenberger

Northern Vermont University recently held its “Dinner with the Boss,” an event that welcomes students and alumni to give students experience in networking. Alumni were asked to share one “gem” they felt would be most helpful to students just beginning their journey in pursuing their chosen career. The advice was excellent, thought-provoking, and inspirational.

Common to each piece of advice was the importance of being authentic to yourself, using reflection to determine what is truly meaningful to you, and the strength of community. In short, embracing your heart as well as your mind and nurturing connectivity.

It reminded me of an exercise I did years ago as a participant in the ALIGN pilot program at Marlboro College. Through self-examination, careful observation, and reflection, I was able to develop a short specific list of what I need to have in my life on a monthly basis to stay healthy, positive, and engaged – what I would define as a successful life. I keep this list, typed out, in my desk drawer and I refer to it when I am frustrated, overwhelmed or stressed out. Typically, I quickly determine that I’ve neglected one of those items and refocus my actions. The exercise effectively improved my ability to reframe challenges in a positive, nurturing perspective instead of from an unhealthy, negative framework. Change is constant and I continue to use these tools that embrace heart and mind, my “attitude of gratitude,” to guide me in meaningful action.

There are many programs, books, blogs, and Instagram accounts available today that embrace this authenticity and provide tools to individuals and communities.

Marlboro College continues to offer a similar leadership program to the pilot in which I participated.
The Positive Education movement, based on the work of Martin Seligman’s work in positive psychology, embraces heart and mind via curriculum and in-school programming.
Resiliency efforts, including the Resilience Beyond Incarceration program with the Lamoille Restorative Center and programs at the Lamoille Family Center that address Adverse Childhood Experiences, utilize this work.
Whole Heart, Inc. has a wellness model, similar to the exercise I did, that gives you a way to personally define your successful life.
Ted Talks has several presentations regarding positive psychology.

My favorite piece of advice from “Dinner with the Boss” was a spur-of-the-moment adlib from an experienced educator. It demonstrated heart and mind by showing how a simple action can guarantee inclusivity without making a person declare a need while at the same time increasing the odds that her key message would be heard. What was the advice? “Always use the microphone.”

What tools do you use to encourage authenticity? What advice would you give a young person starting to pursue their career?

Leah Hollenberger is the Development and External Relations Officer for Northern Vermont University. She helped create the Live Well Lamoille Blog while serving as Vice President of Marketing, Development, and Community Relations for Copley Hospital. A former award-winning TV and Radio producer, she is the mother of two and spends her free time volunteering, cooking, playing outdoors, and producing textile arts. Leah writes about community events, preventive care, and assorted ideas to help one make healthy choices.

Sleep!

Apr 30 2019

By: Emily Neilsen

Sleep has always been important to me. I grew up in a house where everyone’s first question in the morning was, “How’d you sleep?” In our home, naps were regularly taken and rest was often prioritized over other needs or wants. As an adult, not much has changed for me. So I was not just a little surprised to learn that the sleep habits I had developed as an adult were to blame for my less-than-perfect sleep patterns through the night.

This all came to a head about 2 years ago, when I was six months into parenthood. I was exhausted. There was a depth to my tiredness that felt almost irreversible. Well-intentioned friends and family noticed and provided assurance and advice: Buy an espresso maker! Rest when the baby rests! Don’t worry: the baby will start sleeping much more soundly soon! But the truth was that the baby was a great sleeper, who was often down for 8- to 11-hour stretches. It was me who was tossing and turning.

Around this time, a friend suggested I start following a sleep hygiene routine. I had never heard the term before, but I quickly learned that if sleep was my goal, I had to do some research and face the problem intentionally. Along the way, I came across a book that provided a paradigm shift for me: Why We Sleep by Matthew Walker, Ph.D.

Walker covers a host of topics related to sleep, but most powerfully for me, he speaks to the health consequences and risks of failing to sleep enough. In short, sleep impacts virtually every measurable health outcome. Failing to sleep enough (defined as 7 or more hours a night) doubles an individual’s risk of developing cancer, increases the incidence of Alzheimer’s, shortens one’s lifespan, increases the likelihood of developing Type 2 Diabetes, and increases all psychiatric illnesses, including anxiety and depression. Additionally, in recent years, drivers impaired by lack of sleep caused more vehicle accidents than those impaired by drugs and alcohol combined. For these reasons, along with others, the World Health Organization has declared a sleep loss epidemic in developed nations.

While I had known that sleep was important, I had never known that my survival was so dependent on getting so much sleep, consistently. Sleep, it was becoming clear to me, is incredibly serious business. So, how can we best ensure a good night’s rest? Experts recommend developing strong “sleep hygiene”, or habits that are conducive to regularly sleeping well. Below is a list of behaviors that promote good sleep:

1. Avoid or limit caffeine, alcohol, and other substances that interfere with sleep. Some resources recommend avoiding caffeine after noon and giving your body plenty of time to digest alcohol before going to sleep.

2. Establish a consistent bedtime routine and head to bed around the same time every night (even on weekends).

3. Set boundaries around screen time and limit blue light exposure in the hours leading up to bedtime.

4. Make your bedroom a place of rest – keep the bedroom dark and the temperature comfortable. Avoid doing work or watching TV in the bedroom.

5. Get outside and move during the day. Regular exposure to sunlight (even on cloudy days) and as little as 10 minutes a day of exercise positively impacts sleep cycles.

6. If you are a nighttime clock watcher or phone checker, take both out of the room.

7. Stay calm when you can’t sleep. Limit your awake time in bed to 10-20 minutes. If you can’t fall asleep (or back to sleep), do something else relaxing somewhere else in your house.

8. Experiment and be patient. Different approaches work for different people and finding the right mix of behavioral changes may take some time.

Tips adapted from:

Emily Neilsen is a mother and educator, who loves asking big questions, digging in the soil, swimming in natural bodies of water, and playing outdoors. She is a 500-hour and Prenatal certified yoga instructor. Emily currently plans arts & cultural events and reading initiatives, and works with first-year students at Northern Vermont University-Johnson. She cares deeply about health and believes mental health, movement, and diet play essential roles in wellness. Emily lives with her husband and 2-year-old, as well as a husky and a calico cat in Hyde Park, VT.

Exercising During the Workday is a Win-Win

Feb 05 2019

By: Michele Whitmore

exercising during the workday

A couple of weeks ago, I read a great article on LinkedIn about the importance of taking time to exercise during the workday. The article affirmed my own personal feelings and beliefs about taking time out your workday for “me time”—and not feeling guilty about it. The guilt piece, I put on myself; we are all likely a little guilty of this too.

However, what I keep reminding myself is:

Regular exercise releases brain chemicals key for memory, concentration, and mental sharpness.
Regular exercise has been shown to increase efficiency.
Regular exercise helps maintain healthy blood pressure and weight.
Regular exercise improves one’s energy.
Regular exercise can improve one’s mood while also lowering stress and anxiety.

Life is busy. If you are a parent with active children, finding time to exercise after work or on weekends can be challenging. Been there, done that—not so well.

What I have learned is that scheduling in a “me” appointment either in the morning before the workday begins or taking a “runch” during the workday has made all the difference in my focus, productivity, and energy at work. I notice the difference when I do not make the time, and so does my supervisor, coworkers, and family. Now, they encourage me and remind me of the importance of that appointment which helps lessen my guilt and stick to my exercise plan.

Check with your supervisor first and let them know your “me time” plan and how it might slightly impact your work schedule, just in case you need a little flexibility getting into the office in the morning or taking a little extra time during lunch. That time will be made up because you will be more efficient, productive, focused, energized, happy, and healthy—all important attributes that a supervisor looks for.

Here are a few additional resources:

“How Exercise Can Improve Your Productivity and Efficiency.” Balance – http://www.asteronlife.com.au/balance/fitness/exerciseproductivity#sthash.OTVVRaxR.dpbs

“How to Exercise During the Workday (And Why it’s Important).” BBC – http://www.bbc.com/capital/story/20190116-why-you-should-exercise-during-the-workday—and-how?ocid=ww.social.link.linkedin

Michele Whitmore is the Associate Dean of Students at Johnson State College. She works closely with Student Service Departments within the College to provide purposeful events to students that will strengthen their professional leadership, personal growth, life skills development and social engagement. Thus far, the College has provided educational programs that cover LGBTQ issues, alcohol and drug use, sexual assault prevention, socio-economic struggles, and healthy choices related to eating well and being fit, to name a few. Michele writes about the outreach and program opportunities that enhance the wellness of a campus community.

It is essential that you seek professional advice for all issues concerning your health. Do not take any of the information in this blog (either in posts or comments) as professional advice or official communication from Copley Hospital or any of the blog authors. Posts and comments on this blog are not intended to be professional advice, unless implicitly indicated in the blog post, and do not necessarily reflect Copley Hospital policy or corporate opinion. The opinions and/or views expressed on Live Well Lamoille represent the thoughts of the individual bloggers and commenters, not those necessarily of the organizations they represent or organizations affiliated with the blog.

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