Welcome to the first Working from Home Wellness at Work Newsletter brought to you by the PDST Health and Wellbeing teams. Adapting from our usual working week, where every day might mean a different location, to working full-time from home will bring a unique set of challenges for all of us and we hope that the activities and resources below can be a small support for you through this time. Please drop us a line and let us know if there is anything in particular that you would like to see in the newsletter over the coming weeks. Take care, and remember, ‘Ní neart go cur le chéile’.
"You are a special group of people and are playing a real blinder at this difficult time. But you need to mind yourselves too. #selfcare! I would like to sincerely thank the PDST Health and Wellbeing teams for this thoughtful idea and their efforts to produce this newsletter in support of their colleagues in the PDST". - Ciara O'Donnell, Director PDST
HOW TO ERGONOMICALLY OPTIMISE YOUR WORKSPACE
Wellness at Work video series - wrist mobility
Margaret's Chickpea Curry
Ingredients: 1 onion, 1 ½ tbsp olive oil, 2 cloves of garlic, ½ thumb-sized piece of ginger, ½ a red chilli (if you like it spicy, leave in the seeds!), 1 tbsp curry powder, 1 tsp cumin powder,1 tsp ground coriander, 1 tsp ground paprika, 400g tin chopped tomatoes, 1 tin coconut milk, 400g tin chickpeas (drained and rinsed), ½ tsp ground black pepper, small bunch of coriander/spinach, zest of ½ lime & juice of ½ lime.
Heat the oil on a medium heat. Thinly slice the onion and garlic and add to the pan. Grate the ginger into the pan. No need to remove the skin! Thinly slice the chilli and add to the pan. Add the spices and cook for 30 seconds. Add the chopped tomatoes, coconut milk and chickpeas. Add the salt and pepper. Chop the coriander and add to the pan along with the lime zest. Add the lime juice, season to taste and serve with the grain of your choice.
Why not follow this with Marion's OMG Orio Truffles? For these recipes, and more, check out the Wellbeing Recipe Book
PERSONAL CARE PLAN FOR WORKING FROM HOME
Work out a weekly care plan to try to ensure that your needs are met. It is all too easy to get so caught up in the pressures of work and home that you neglect your own needs and live life constantly on the edge of exhaustion. Your weekly care plan must make sufficient provision for you to visit the 5 wells illustrated opposite in order to replenish your energy levels, and enjoy yourself. In addition, here are some other techniques which can help you to survive the day-to-day pressure of work:
1) Set boundaries around your working time, including breaks, 2) Set yourself achievable, tickable targets, 3) Develop calming rituals, 4) Enter into and enjoy golden moments.
Download the Daily Calm Calendar
Create your own Personal Care Plan
Download the Self Care printable template and Daily Schedule printable template, kindly shared by Jessica in LinkStudiosIreland
Minding your Mental Health
The spread of coronavirus is a new and challenging event. This can be worrying, and can affect your mental health. But there are many things you can do to mind your mental health during times like this. Try to remember that medical, scientific and public health experts are working hard to contain the virus. Most people’s lives will change in some way over a period of days, weeks or months. But in time, it will pass.
How to mind your mental health during this time
Stay informed but set limits for news and social media.
Keep up your healthy routines - exercise regularly, keep regular sleep routines, maintain a healthy, balanced diet, avoid excess alcohol, practise relaxation techniques such as breathing exercises, read a book, do something creative.
Stay connected to others. There are many ways we can connect while keeping our distance. Remember that talking things through with someone can help lessen worry or anxiety. You don't have to appear to be strong or to try to cope with things by yourself.
Remember what is within your circle of influence and control, and focus on those things.
For more information, Click on the button below
Fitness and Movement from the comfort of your home
Movement is critical for our mental and physical health. Now is the time to get back into doing something you've always loved, but haven't been able to commit the time to in the past. Or, maybe it's time to try something new! Every week we will share a selection of different movement resources. Find one that suits your body, your schedule and your local environment.
The Body Coach - YouTube Workouts
Yoga with Adrienne - YouTube Videos
All Trails App - Find walks in your area
REFLECT
Each Night, write down three things you are grateful for, three people your are grateful FOR, and three ways you will show your appreciation the following day
Complete this Gratitude Activity sheet
Don’t count the days. Make the days count.
If you would like to contribute to the Wellness at Work newsletter, contact liamclohessy@pdst.ie or any member of the Primary Health and Wellbeing Team. For lots of resources you can use to support pupil wellbeing during school closures, visit www.pdst.ie/primary/healthwellbeing/distancelearning
Credits:
Created with images by Dawid Zawiła - "untitled image" • Sage Friedman - "Let Peace Fill Your Body" • Nick Fewings - "A very relevant sign and message." • Jonny Swales - "Lunch" • Natural Chef Carolyn Nicholas - "Natural Chef Chicken & Butternut Squash Curry" • Bruno Nascimento - "untitled image" • Eliane Zimmermann - "pomegranate and grapes in autumn" • Maria Shanina - "Warm coffee from a thermos during the fall hike. " • Deniz Altindas - "untitled image" • Emma Simpson - "Morning jog in the countryside" • Hannes Egler - "COME RUN WITH US" • Flo Karr - "untitled image" • Sinziana Susa - "untitled image" • Taylor Kiser - "untitled image"