1. Workplace Wellness Are Your Employees Ready for Change? Dessa Bergen-Cico Ph.D., CHES

2. Spheres of Wellness EMOTIONAL INTELLECTUAL PHYSICAL SOCIAL SPIRITUAL OCCUPATIONAL SEXUAL

3. “It’s not so much that we’re afraid of change, or so in love with the old ways, but it’s the place in between that we fear… it’s like being between trapezes. It’s Linus when his blanket is in the dryer. There’s nothing to hold on to.” - M. Ferguson

4. Change Management Effective Change Requires Altering Mind-set Harnessing Motivation Shaping Behavior The Effective Management of Change Involves An Integrated Approach In Each Of These Three Arenas

5. “Assessing Readiness to Change” Not Prepared to Change Already Changing

6. Questions using the “Readiness to Change” Ruler Answer the questions below that apply to you. If your mark is on the left side of the line: How will you know when it is time think about changing? If your mark is somewhere in the middle: What might make you put your mark a little farther to the right? If your mark is on the right side of the line: Pick one barrier and list some things to help you overcome this barrier.

7. Barriers to Change My life is too chaotic right now. My [health behavior, e.g. smoking] is not a problem for me. I’ve tried and failed so many times already; I give up. I don’t have time. I’ll change later.

8. Is Your Goal S.M.A.R.T.? Specific Time Defined? Measurable? Achievable?Rewarding? S.M.A.R.T.

9. Understanding the Process Helps People Change

10. Stages of Change Pre-contemplation- uninterested, unaware or unwilling to change; lack of awareness that behavior change is necessary Contemplation- considering a change; ambivalent Preparation or Determination - deciding/making plans to change; mental preparation and concrete planning Action- practicing the behavior Maintenance- includes occasional slip-ups, but incorporates change for the long haul Termination or Relapse Relapse, an expected stage of change, can return to any previous stage of change. Termination, relapse becomes a remote possibility.

11. Employee Actions at Various Stages of Change Pre-contemplation Think, talk, or read about change; P ersonalize risk factors Contemplation Identify pros and cons of change Preparation Summarize reasons for change; Announce start/quit date Action Create specifics of plan; Arrange support for slips Maintenance Healthy behavior is integrated part of everyday life Relapse Notice signs of wavering commitment; Reframe slips as learning opportunities

12. Stage Specific Strategies to Move Employees Along the Stages of Change Precontemplation Raise doubt, increase awareness of risk and problems Contemplation Acknowledge ambivalence, evoke reasons to change, tip the balance

13. Stage Specific Strategies to Move Employees Along the Stages of Change cont… Preparation/Determination Help find the best course of action Action Provide assistance in moving forward Maintenance Relapse prevention strategies, positive reinforcement

14. Stage Specific Strategies Relapse Avoid demoralization, enhance movement back toward action, assist in learning process, key is longitudinal care

15. Adopting a Healthy Outlook Be mindful of how your brain tells stories Re-tell stories with an optimistic spin

16. Reaching Wellness Through Lifestyle Management Getting started: Examine your current health habits Choose a target behavior—an isolated behavior selected as the object for a behavior change program Obtain information about your target behavior Find outside help if needed

17. Building Motivation to Change Examining the pros and cons of change Boosting self-efficacy—the belief in one’s ability to take action –Locus of control: internal versus external –Visualization and self-talk –Role models and buddies Identifying and overcoming key barriers to change

18. Mindfulness Susan Scholl, MS, CASAC, NCAC

20. If you find yourself during the day getting tired or distracted, use this meditation to re-energize yourself and bring your focus back to the present. Energy Breath - 6:6:6:1 1. Breathe in as you silently count to six. 2. Hold the breath as you count to six. 3. Breathe out as you count to six. 4. Hold the breath as you count to one. Count faster or slower to accommodate your breathing style. Keep your mind on your breath and your counting. Repeat the exercise 10 times.

21. Mindfulness… To be mindful is to be aware, to be conscious, to be present. The practice of being present is: fat & cholesterol free! requires no special equipment, fees or membership or facility! can be utilized at any time, any where by anyone! Studies consistently show that “practicing” mindfulness reduces stress, anxiety and depression. This is turn eases worry, fosters stability, boosts the immune system and promotes happiness.