Category: Health and Wellness

Health and wellness is important to you and to MSU. The healthier our faculty and staff are, the healthier MSU will be. This category features information related to wellness at MSU.

Take Action Now to Reduce End-of-the-Year Stress

Published on by MSU Human ResourcesLeave a comment

Updated December 2023

Ready or not, December is almost over. When you think about the remainder of the year, how do you feel? If thoughts of work deadlines, family get-togethers, or planning for the holidays and new year ahead have you feeling overwhelmed or anxious, you’re not alone. Thankfully, there are practices and resources we can utilize to help us center ourselves and approach this time of year with a healthier mindset.

Consider Your Sphere of Influence

We all know allowing worry to grow uninhibited can lead to a number of negative consequences, be it with our health, work performance, or relationships. So, why do we allow our minds to spend so much time in a state of worry? In a previous blog post, Jennie Yelvington, Director of MSU Faculty and Academic Staff Affairs, discussed how worry can seem very active — spending time in that mindset can feel like you are working on something productive — but in reality, you are burning through energy that could be better spent.

When you notice yourself worrying about what might happen, stop and ask yourself, “What can I do about it now?” One way to visualize this is the Sphere of Influence.

Graphic representing one's sphere of influence. Three circles are centered on top of each other. The smallest circle in the middle represents "control," the next biggest circle represents "possible influence but no control," and the largest circle represents "no control."

Within the Sphere, there are three areas:

  • No Control. If there is absolutely nothing you can do to change or influence a situation, you can only assess whether you can learn from it, then let it go and refocus on something else. This would apply to things like the weather, supply chain issues this season, or flight cancelations. To reduce feelings of worry and improve your well-being, spend minimal time and energy regarding any matters that fall within this area of the Sphere.
  • Possible Influence but No Control. If there is a step you can take that may influence an outcome, person, or situation, determine what action you can take to maximize that influence, follow through, and then let it go. Resist the temptation to convince yourself that worrying about it means it is within your control.
  • Control. If the issue you are wrestling with is completely within your control, then you have control over your decisions, attitude, and behavior. What action can you take that you’ve been putting off? What self-care practice can you initiate to support your well-being? When you practice shifting your focus and attention to what is within your control rather than allowing what is out of your control to consume your time and thoughts, feelings of helplessness and overwhelm decrease significantly.

Make Yourself a Priority

When asked why we don’t make our well-being a higher priority, the most common answer is: not enough time. Although we can’t add more hours to the day (No Control area of the Sphere of Influence), we can take actionable steps to better manage our time and carve out space to improve our overall wellness (Control area of the Sphere).

Here are a few ideas to help you focus your energy on areas you can control when it comes to your well-being this time of year.

  • Schedule downtime. Block downtime off on your Outlook calendar like you would for a meeting or other work engagement.
  • Be selective. Most of us have an extraordinary number of demands on our time lately. This time of year often brings on even more. Before you commit to anything additional, give yourself a little time to consider: do I really need to do this right now?
  • Get back to the basics. Consider your current relationship with sleep, physical activity, and eating. What are one or two simple steps you could take to improve your physical health? Even something as small as not having your cell phone next to your bed at night or scheduling short blocks of time on your calendar to stretch at your desk can have a tremendous impact. Ensuring your basic, physical needs are met helps ensure a solid foundation for all aspects of your well-being.

Utilize Your Resources

One major goal within MSU’s strategic plan is to support the “well-being of staff, faculty and postdoctoral research associates at MSU, focusing on creating a best-in-class workplace culture and environment in which excellence and opportunity thrive.” From one-on-one counseling to self-paced learning opportunities, many resources are available to you as an MSU employee to improve your well-being and take care of yourself this year and beyond. Recommendations to get you started are listed below, along with contact information for specialists at MSU who can provide extra support.

Health4U Programs | Register online for free courses including Chair Yoga, Informal Mindfulness, Increasing Your Psychological Flexibility, and Boundaries. Health4U also provides a wealth of online resources regarding emotional wellness, food and nutrition, and health coaching.

elevateU | Free, self-paced resources including short videos, online courses, and books around a wide variety of topics. Highlighted topics include:

Employee Assistance Program (EAP) | Free, confidential counseling for all faculty, staff, retirees, graduate student employees, and their families.

WorkLife Office | Find affinity groups, webinars, and personalized support to help you facilitate success in your many roles and guide you in creating synergy between those responsibilities.

Mental Health Matters: Resources from MSU

Published on by MSU Human ResourcesLeave a comment

Health is no longer seen solely as a way to measure how often you go to the gym and how many veggies you eat each week. Now, in today’s world and workplace, mental health is recognized as one of the biggest players in your overall health. That means resources to support mental health are more important and more available than ever before, but they can be hard to navigate. Here are some resources you can use at MSU to improve or keep up your mental health and improve your overall health along the way. 

MSU Health 4 U

MSU Health 4 U is part of the Office of the University Physician and is a way to get resources for all aspects of your health through Michigan State and with other employees. 

Employee Assistance Program Counseling Services

The Employee Assistance Program (EAP) is a confidential counseling service provided at no cost to MSU faculty, staff, retirees, graduate student employees, and their families. Learn how to make an appointment on the EAP website. These appointments are offered virtually through Zoom or in-person if you are comfortable. This is the only direct-through-university program offered for employees currently, so the wait time for an appointment is higher than normal. If you are in need of support earlier than EAP can offer, check out the offsite resources below.

Teladoc and Best Doctors Service

As a reminder, benefit-eligible employees also have access to Teladoc and Best Doctors Behavioral Health Navigator for mental health services. Teladoc offers 24/7 access to a healthcare professional via web, phone or mobile app for employees enrolled in an MSU health plan. Employees and their dependents over 18 can also receive medical care for behavioral health (depression, anxiety, grief counseling, addiction, etc.). If deemed medically necessary, a prescription will be sent to the pharmacy of your choice. The Behavioral Health Navigator can help you get a second opinion on any medical decisions and access to coaching and online educational tools.

Your mental health matters and MSU resources and benefits are available to get you—or keep you—on the path to a healthy body and healthy mind.

MSU: The Gold Standard for Sustainability

Published on by MSU Human Resources1 Comment

Michigan State University is and has always been at the forefront of sustainability in higher education. With programs set up to improve our impact on the planet around every part of campus, it is no surprise that the University received a Gold Rating for sustainability from the Association for the Advancement of Sustainability in Higher Education in 2019. Even after MSU earned that ranking, which you can read more about here, Spartans continue to innovate and create new ways to be sustainable. 

But what does sustainability mean? Sustainability is the practice of adjusting how we live, learn, and work so that we limit and eventually cut out our uses of limited resources on this earth. Basically, we partake in practices that can be sustained over time, reducing our personal impact on the environment. The MSU Department of Community Sustainability helps the whole University do this. 

The Department of Sustainability is a great resource for staff, faculty and students of the University because of the weekly events it puts on to encourage sustainability in daily life and the resources it provides for members of the community interested in implementing more sustainable practices into their life and work. Through weekly programs, staff certifications, support for student-run gardens, recycling programs and much more, MSU Sustainability has it all.

On Wednesdays, MSU Sustainability and MSU Health Promotion team up for Well-Being Wednesdays. This fall, staff, faculty and students are all getting together on Dem Field to reunite “in Motion” by doing activities like blender bike composting, bringing sustainability into healthy living. On Fridays, MSU Sustainability and MSU Broad Art Labs team up for Spartan Upcycle Fridays, a fun, open-house style event where you can bring your own materials or reuse theirs to create art out of anything. This is a program everyone is excited to see come back in person as it was a fan favorite before the university went all online. Register for upcoming Upcycle Fridays here.

MSU Sustainability also has a certification program just for faculty and staff coordinators. You can get certified in sustainable practices for your unit that reduce your waste impact in the workplace through the Green Office Program while working towards a greener MSU community. Not only does this certification create a better workplace at MSU, but the training can be brought into daily life, making every step you take a step towards a fully sustainable lifestyle. 

One of the best ways to practice sustainability is buying local produce, and this is possible with the MSU Student Organic Farm. Sustainable agriculture is being taught at MSU, and as a consumer of the goods from the farm, you can support the mission to make growing practices better for the environment while enjoying great produce and great prices. Interested in becoming a sustainable farmer yourself? Look no further than the Organic Farmer Training Program, currently registering members of the MSU community for in person training starting in 2022. 

Finally, one of the simplest but most important things you can do to decrease your carbon footprint and contribute to a more sustainable future is to recycle. At MSU, learning to correctly recycle is as easy as watching a short video or reading the recycling and reuse guidelines, both located on the MSU recycling website.

With the help of the MSU Department of Community Sustainability, it is easier than ever to change up little parts of your lifestyle and Go Green!

Coping with Change at Work

Published on by MSU Human ResourcesLeave a comment

Written by Andrea Williams, Organization and Professional Development

How are you feeling about work lately? Burned out? Frustrated? Apathetic? If so, you may be experiencing change fatigue, and you’re certainly not alone. Changes at work can lead to feelings of confusion, anxiety, anger and helplessness. With the rapid rate of change right now, it’s important to take time to gauge whether you’re having feelings of change fatigue and learn skills to cope with, or perhaps, even embrace change as an opportunity to grow.

Six Stages of Reaction to Change

You’ve likely heard of the five (or more) stages of grief commonly associated with loss. Did you know there are also typical stages of reaction we experience when confronted with change? Being aware of these tendencies better allows us to work through our reactions with intention and feel less overwhelmed and alone in this very normal process.

  1. Shock: Often experienced as feeling numb or as if you can’t grasp what’s happened. You may think or say things like, “I need time to process this or make a decision,” or “I can’t believe this is true.”
  2. Denial: You might try to deny the reality of the situation or continue as if nothing has happened. You could say things like, “It doesn’t make any difference.”
  3. Anger: You want to defend yourself against the change or resist it. Strong hostile or negative statements and behavior may occur during this stage.
  4. Passive Acceptance: Once you realize nothing can be done about the change – it’s happening regardless of how you feel – you begin to accept the change as a fact of life and simply get on with your work. You might start having the mindset of, “It’s out of my hands,” or “This is just the way things are.”
  5. Exploration: When you accept that change is inevitable, you may also start actively engaging with it, trying to learn more and generally becoming explorative and curious. Thoughts are more along the lines of, “I wonder what effect this will have,” or “Why is this being implemented?”
  6. Challenge: Although its name implies this is the most difficult stage, this is actually the point at which you feel most empowered. You’re willing to come to grips with the change and actively contribute to developing solutions and resolving difficulties. You may make useful suggestions, ask constructive questions and offer to contribute toward any new goals.

Escape vs. Active Coping

Experts believe there are two general types of coping: escape coping and active coping. Which way have you been coping with recent changes?

Escape coping involves changing your behavior to try to avoid thinking or feeling things that are uncomfortable. If you’re experiencing change fatigue, you may be escape coping.

Active coping allows you to tackle a problem head-on. This approach is healthier because you are addressing what’s causing your negative feelings, rather than avoiding it.

The ability to adapt to change — which typically goes along with active coping — is advantageous to your professional and personal life. One of the most important ways you can cope with change in the workplace in a healthy way is to simply acknowledge it. Recognizing and accepting change is one of the first steps toward managing it.

Tips to Actively Cope with Change

If you find yourself escape coping or feeling stuck in a stage of resistance or fatigue related to work changes, try the following approaches.

Take a closer look at your response. Our reactions to change often reflect our interpretations – or “stories” – that we believe to be true. In reality, our stories are often subconscious and are not always accurate. What is your primary emotion when considering a change? Once you identify it, ask yourself, “What do I believe to be true that’s making me feel this way?” This can help influence your perception of the change and better understand the stories driving your emotions.

Help others. If you feel uncomfortable with a change in the workplace, there are likely other people feeling the same way. If you can take the focus away from your own situation and direct it toward someone else’s, it can help you cope. Whether it’s a check-in with a colleague via Teams or inviting someone in your office for a walk during your lunch break to discuss the situation, the act of helping others and communicating your thoughts and feelings will allow you to better deal with stress, feel less isolated and helpless, and adapt more quickly to change.

Embrace new opportunities. Change often translates to possibility for those who are willing to embrace it. Ask yourself, “What are the opportunities with this change,” and “How will these opportunities help me and others?” Things may feel bleak when you don’t agree with a change, but studies show having a positive outlook can open you up to new possibilities and be more receptive to change.

Whether we like it or not, change in the workplace is inevitable. Although sometimes disruptive and uncomfortable, there are clear benefits to change — the development of new skills, increased innovation, and new and better opportunities, to name a few. If you find yourself experiencing ongoing change fatigue or feelings of burnout you can’t shake, there are many resources available to help, including the Employee Assistance Program (EAP), Health4U, Organization and Professional Development, and the WorkLife Office.

Sources:

Castrillon, Caroline (2020, February 26). How to Cope with Change in the Workplace. Retrieved July 13, 2021 from https://www.forbes.com/sites/carolinecastrillon/2020/02/26/how-to-cope-with-change-in-the-workplace/?sh=4904dd38d207

Skillsoft Ireland Limited. Organizations Change So Get Ready. Retrieved July 15, 2021 from https://elevateu.skillport.com/skillportfe/main.action?path=summary/COURSES/pd_31_a01_bs_enus

Wiens, Kandi and Rowell, Darin (2018, December 31). How to Embrace Change Using Emotional Intelligence. Retrieved July 13, 2021 from https://hbr.org/2018/12/how-to-embrace-change-using-emotional-intelligence

Unplugged: How to Disconnect from Work and Enjoy Your Vacation

Published on by MSU Human ResourcesLeave a comment

As travel restrictions ease and the summer heats up, there is no better time to take a vacation or staycation. Taking time away from work has many health benefits including improving your connection to yourself and loved ones and resetting from or avoiding burnout.

The Benefits of Taking a Vacation

Vacationing and taking time away from your job promotes a long, healthy life and has tremendous benefits to your mind. Taking a break from routine in fun and different ways can have the same benefits as consistent meditation exercises and help you build connections with not only your loved ones but yourself, too. In addition, taking a vacation has been scientifically proven to boost brain power. Taking time off from learning, working and gaining new information every day allows your brain to consolidate existing knowledge, resulting in improved learning after vacation.

The benefits go beyond just your mind — they affect your body too. Through reduced stress, vacations can improve heart health and decrease chances of metabolic diseases or conditions. Vacation time also improves sleep as poor sleep habits can be broken when sleeping in a new place. Coming home after vacation feels like sleeping in another new place, allowing those improved habits to continue.

Using vacation time is one of the best ways to reset from or avoid burnout. Check out this video from Jamie Hutchinson, the Deputy Director of the MSU Worklife Office, where she explains the five phases of burnout and how to avoid or correct them. Taking a vacation and then coming back to work helps reset a person to their “honeymoon phase,” a term used in Hutchinson’s video. 

Before Going on Vacation

To take full advantage of these benefits, you should consider fully unplugging from work — those emails and phone calls won’t go anywhere. 

Before you head to the airport or hit the road, set up automatic email replies with your out-of-office details including when you will be back, who to contact in the meantime, and how to contact you in case of an emergency if needed. If you use a shared calendar with your team, add your out-of-office dates as early as possible and notify your team verbally and/or by email. If you have ongoing projects, consider asking a coworker, supervisor, or team member to check up on them while you are away and plan to share updates when you return. If possible, leave work-related things at home or at the office to prevent the temptation to focus on work. Finally, prepare for the day you return from work before you leave by keeping your schedule as clear as you reasonably can on your first day back.

Returning from Vacation

Returning to work can often be stressful and sometimes undo the rest you achieved on vacation. To avoid getting immediately burned out, take time to ease back into your work routine. Try to avoid scheduling several meetings on your first day back and try not to set or meet big deadlines during your first week back in the office. The more time you spend away, the more time you should give yourself to get back to your normal work pace and routine.

In addition to easing into your normal work routine, it’s important to unplug from work at the end of each day. It’s easy to get burned out if you are mentally on the clock 24/7, answering emails and catching up during nights and weekends. You can use Microsoft Teams, Outlook, Google Calendar and other work team services to set out-of-office messages at the end of your workday. Finally, avoid stress by taking the necessary steps to be productive and engaged as shared in this earlier post about avoiding and reducing burnout. 

All these tips and more are available through these links:

graphic of a woman who looks stressed.

Leadership Blog Series: Recognizing and Managing Stress During Times of Change

Published on by MSU Human ResourcesLeave a comment

Written by Sharri Margraves, HR Associate Director for Organization and Professional Development

Based on some of my behavior choices over the past year (e.g., purchasing 50 lbs. of flour — why?), some might say I did not handle the stress of the pandemic very well. I’d have to agree. Personally, it was terrifying last spring when the threat of economic collapse seemed imminent. Those fears lessened but were then replaced by worries of illness, death, and the safety of my loved ones as the pandemic doubled down in Michigan and throughout the world.

Many of us are now preparing for a new kind of stress that reflects more unknowns, such as potential changes in work location, expectations, tasks, and what that all means to us as employees and colleagues. We are collectively experiencing unprecedented change across the organization by virtue of budget impacts and changes in senior leaders — both of which have a way of cascading through an organization and challenging the status quo.

Check Your Stress Level

One thing the pandemic did not do was ease the “normal” stressors in life such as divorce, familial issues, debt, and job change, to name a few. Consider taking the Life Change Stress Test, a self-assessment scale developed as a predictor of an individual’s well-being and the likelihood of illness. Where are you currently on the life-change stress index?

We may not share a common experience to change. What one person feels is a great idea might feel like an unnecessary and stressful change to another. You might find exhilaration in tackling new systems while others might find the same experience overwhelming. How leaders navigate these next few crucial months is expected to impact employee stress and, therefore, employee motivation and satisfaction — essential aspects of building a healthy and positive culture for our students and colleagues.

Are You Languishing?

The fact is there are many unknowns still surrounding the pandemic that, when combined with our everyday stress to navigate, can lead to even fun activities like weddings and graduations causing an increase in stress and a decrease in motivation.

In the work context, the continuous change we have been experiencing along with ongoing uncertainty can lead to what Adam Grant of The New York Times recently described as languishing. People may not be considered depressed, but they’re not flourishing either. After months of being on high alert, our bodies and brains are likely tired, stressed, and burned out by this state of hypervigilance.

Reduce the Impact of Stress

Keep in mind that stress does not need to be negative to have an impact on you, and not all stress needs to be immense to add up. Often, it is the compounding of little things that have a large impact. Recognizing your typical and atypical stressors — be they “positive” or “negative” — and how they impact you personally and professionally can better prepare you to successfully manage your stress and move out of a state of languishing. Engaging in reframing your situation, learning new coping strategies, exercising, or seeking services through Health4U Stress Reduction, your healthcare provider or EAP are all places to begin.

Take some simple steps to help yourself and your team get through this period of continuing uncertainty with improved stress management strategies and increased motivation. Here are a few additional, self-paced resources you might find helpful:

elevateU Online Resources

Additional Resources

Grant, A., May 5, 2021. There’s a name for the blah you are feeling: It’s called languishing. The New York Times. https://www.nytimes.com/2021/04/19/well/mind/covid-mental-health-languishing.html

Holmes, T.H., and Rahe, T.H. “The Social Readjustment Rating Scale,” Journal of Psychosomatic Research. 11:213, 1967. https://www.dartmouth.edu/eap/library/lifechangestresstest.pdf

bad habits graphic

Cultivating and Maintaining Good Habits

Published on by MSU Human ResourcesLeave a comment

Written by Andrea Williams, HR Organization and Professional Development

You’ve likely heard more and more talk about the next phase of our personal and professional lives — be it resuming our pre-COVID routines or creating new ones going forward. Although none of us know exactly what the future looks like, now is an excellent time to consider the changes we may have made over the past year that we’d like to carry forward — perhaps prioritizing our health, creating new family traditions, or learning new skills.

As we navigate the next phase of our lives, University of Southern California research psychologist, Wendy Wood, points out, “We’re going to be faced with two sets of habits: pre-pandemic and during the pandemic. And we’ll have to choose which to repeat.”

Don’t leave your habits to chance. Take this opportunity to make deliberate choices about which habits you want to maintain going forward and any new habits you want to form. Here are some tips to help you cultivate and continue the habits that best serve you and others.

Take it one at a time

Focus on one habit or goal at a time to reap the most reward. When you have the foundations for the first goal in place, you can then move to the next one. When you have integrated the second goal into your schedule, you can then work on the third goal and so on. Set yourself up for success and remember that slow progress is better than no progress.

Understand your habit’s function

Our habits typically meet an underlying need, such as the need for comfort, to feel safe, or to feel cared for. Understanding the significance behind our habits can help us better evaluate whether these habits still serve a real need. We can then opt to further cultivate a habit or design a new, healthier one.

Compare likely outcomes

When you’re faced with a moment of choice, ask yourself, “If I perform this habit, how will I feel? Where will it put me?” Pause, envision yourself and the outcomes, and notice how you feel. Then ask yourself, “If I instead choose to perform this other habit, how will I feel? What will it get me?” Pause, envision, and notice. Set an intention for what you’ll do and then follow through.  

Be consistent and kind

Strive for consistency in your habits rather than perfection. Many habits take time to integrate to the point that you no longer need to think about them. Until then, when you deviate from your plan, kindly redirect yourself toward the results you want without punishment or judgment. There is debate over whether there is an actual causation or rather a correlation between repetition and the formation and enforcement of habits, but research shows positivity combined with consistency is key. Reinforce the positive and focus on your progress and victories, no matter how small.

Share the experience

Cultivating and maintaining habits happens faster and easier when they’re shared. Friends, family, and colleagues can provide support in the form of accountability, reinforcement, and celebration. If you don’t have a circle you can count on, reach out to a therapist or an organization that fosters community in a particular area. MSU faculty, staff, and their families have access to resources including the Employee Assistance Program (EAP), Health4U, and the MSU WorkLife Office that can help.

Don’t get discouraged if your first (or fourth) attempt doesn’t stick. Nobody is perfect in forming and sticking with good habits. Focus not on perfection, but rather on the process of trying things, redesigning your approach as necessary, and trying again.

Sources

Chua, Celestine. 21 Days to Cultivate Life Transforming Habits Retrieved April 2, 2021 from https://personalexcellence.co/blog/21-day-trial/

Fitzgerald, Sunny (2021, April 5). Pandemic habits: How to hang on to the good ones and get rid of the bad. Retrieved April 5, 2021 from https://www.washingtonpost.com/lifestyle/wellness/habits-covid-good-bad-how/2021/04/03/5a229796-93c0-11eb-a74e-1f4cf89fd948_story.html Forbes Coaches Council (2020, July 1). 16 Unique Ways to Cultivate Good Habits and Cut the Bad Ones. Retrieved April 2, 2021 from https://www.forbes.com/sites/forbescoachescouncil/2020/07/01/16-unique-ways-to-cultivate-good-habits-and-cut-the-bad-ones/?sh=3860e7155606

flowers, trees and the Beaumont Tower at MSU.

MSU Spring Events, Activities and Courses Round-Up

Published on by Megan MacGregor1 Comment

We hope you and your family enjoy this round-up of events, activities and courses around campus.

Outside Activities

  • Get outside and hike the beautiful trails at the Kellogg Biological Station Bird Sanctuary Wednesday through Sunday from 9 a.m. till 5 p.m. Additionally, check out their calendar of virtual events. 
  • The W. J. Beal Botanical Garden on campus is an outdoor laboratory for the study and appreciation of plants. If you follow the W. J. Beal Botanical Garden Facebook page, you’ll know that spring flowers have started to blossom. The garden is open for you to walk around and enjoy the plants in a beautiful setting, but please follow COVID-19 social distancing guidelines and stay safe. 

Art/Performance

  • The Eli and Edythe Broad Art Museum has a variety of current exhibitions that are free and open to the public with social distancing and enhanced safety measures in place, including daily limited spots available. Please reserve your free tickets here. Additionally, they are offering many interesting, free online events.
  • The Wharton Center is dedicated to sharing the power of the performing arts with the community by offering Wharton at Home activities for both adults and children.

Learning Opportunities

We hope you all will remain safe and healthy and continue to practice social distancing until we are able to see each other on campus again. In the meantime, wear a mask, wash your hands often, and enjoy these campus activities.

Burnout: How to Avoid It and What to do if You’re Experiencing It

Published on by Megan MacGregorLeave a comment

Burnout is described as a state of emotional, mental, and often physical exhaustion brought on by prolonged or repeated stress. According to the American Psychological Association 2021 trends report, “two-thirds of employees report that poor mental health has undercut their job performance during the COVID-19 pandemic, and 40% of employees are battling burnout.” While these numbers are disheartening, after a year of balancing the evolving demands of remote work, childcare, social distancing, financial uncertainty, grief and more, they’re certainly not surprising. If you are experiencing symptoms of burnout, we want to ensure you’re aware of the resources available to MSU employees that may help. If you’re a supervisor, follow these tips to lead by example and make sure your team is aware of them too.

While symptoms of burnout can vary depending on the severity, some include persistent fatigue, chronic stress, inability to focus, change in eating habits, reduced sleep quality, depression and anxiety. If these symptoms sound familiar or you want to learn more about the signs of burnout, we recommend you watch this 24-minute webinar called How to Recognize and Minimize Burnout presented by Jaimie Hutchison, Deputy Director for the MSU WorkLife Office.

Resources and Tips

As Jaimie states in the webinar mentioned above, “Even if you are not experiencing stress or burnout now, a positive course of action is to proactively take up self-care and build your mental resilience.” Whether you feel like burnout is on the horizon or not, there are actions you can take to improve or avoid symptoms. Take stock of your current habits to see where you could make improvements and don’t forget to use the resources available to you:

  • Utilize employee mental health resources. As an MSU employee, you and your family have access to the Employee Assistance Program (EAP), which offers a confidential virtual counseling service at no cost. MSU Health4U offers a weekly virtual MSU Grief and Loss Support group. You also have access to Teladoc, which allows eligible employees and dependents who are 18+ to schedule a virtual visit with a therapist or psychiatrist. Your Best Doctors/Teladoc Medical Experts Behavioral Health Navigator benefit allows you to have a current mental health diagnosis reviewed by experts who will provide a second opinion, answer questions and help you find a specialist (if needed).
  • Set boundaries. Keeping an up-to-date work calendar is a great way to let your colleagues know when you’re working and when you’re not. When your home office is also the family dinner table, it can be too easy to answer email and phone calls after hours. However, as shared in this LinkedIn News article, “When there’s never a break, productivity ultimately suffers, and burnout becomes a greater risk.” It’s in your best interest to save after hours work for urgent issues only.
  • Take note of caregiver resources. We appreciate the struggles and challenges caregivers are experiencing right now. The MSU WorkLife Office has compiled an extensive list of resources available, including: options for care providers, support for managing boundaries with kids and work at home, and supervisor support on flexibility and making equitable decisions.
  • Make time to do things you enjoy. Whether that’s painting, planting a garden or walking the dog, make time to do activities you’re interested in – even if they’re challenging at first. This recent MSU Health4U article called I am a Runner! by Beth Morris LMSW, MPA chronicles Beth’s “last-ditch effort in the middle of a pandemic to try and manage stress” through a new running program. Beth’s story is inspiring and demonstrates how making time to do an activity you’re curious about – even if it’s hard – can help you cope with stress. Check out the MSU events calendar to see if there are any interesting virtual or socially distance activities you can join.
  • Practice mindfulness. There are many definitions out there of mindfulness, but most include the practice of being aware of what you’re sensing and feeling in the moment, without judgement. Developing a mindfulness practice can help you focus, ease anxiety, and manage stress. MSU employees have access to discounts for the Headspace and Calm meditation apps (find here under the Reduce Stress heading). If you want to get the whole family involved, MSU Extension recently published this Starting a Mindfulness Practice with your Child article.
  • Move more. A regular exercise program can have huge benefits on our overall health and well-being. Recreational Sports and Fitness Services offers virtual group classes over Zoom and Fitness On Demand, which gives you over 1,000 classes to choose from. Additionally, benefit-eligible employees have access to MSU Benefits Plus, which allows you to explore Global Fit’s growing library of free virtual classes and resources. Login to MSU Benefits Plus, click on Discount Shopping in the top navigation then type “Global Fit” in the search box to find a link to the digital resource library.
  • If you can, take time off. If you have vacation and/or personal days you can use, talk with your supervisor about taking some days off. That time away from work could be just what you need to reset and recharge.

We hope these tips and resources will help you avoid burnout or start to recover if you’re currently experiencing it. While the past year has been challenging, know that you’re not in this alone and there are resources available to help.

Sources:

Anders, G. (2020, October 8). Burnout signs have risen 33% in 2020; here are seven ways to reduce risks. Https://Www.Linkedin.Com/Pulse/Burnout-Signs-Have-Risen-33-2020-Here-Seven-Ways-Reduce-George-Anders/. https://www.linkedin.com/pulse/burnout-signs-have-risen-33-2020-here-seven-ways-reduce-george-anders/

Huff, C. (2021). Employers are increasing support for mental health. American Psychological Association 2021 Trends Report, 51(1), 84. https://www.apa.org/monitor/2021/01/trends-employers-support

Computer with video call.

Connect with Your Co-Workers on Employee Appreciation Day

Published on by Megan MacGregor2 Comments

Employee Appreciation Day (March 5, 2021) reminds us to connect with and recognize the awesome people we work with every day. After a full year of remote work and social distancing, it’s no surprise many of us are feeling more disconnected than ever. According to Employee Benefit News, “While COVID-19 has exacerbated the effects of isolation on employees, loneliness in the workplace has been a growing problem. A pre-pandemic survey by Cigna found that more than 60% of employees were lonely at work.” If you’re struggling, know that you’re not alone and that there are small steps you can take to feel more connected.

While adding one more task to your to-do list may feel impossible, taking time to connect with or recognize your co-workers can improve your well-being tremendously. These interactions don’t have to be elaborate; a virtual chat over morning coffee with a few co-workers can do wonders for your mental health. And there’s no need to wait for a supervisor to initiate these activities. Reach out, connect and recognize your co-workers in a way and at a time that works for you.

Need some ideas to get started? Here are some ways to connect with and recognize your coworkers both one-on-one and all together:

  1. Take a virtual workout class together. Do you miss that afternoon walk or evening workout class with your co-worker? MSU Recreational Sports and Fitness Services offers virtual group classes over Zoom and Fitness On Demand, which gives you over 1,000 classes to choose from. Additionally, benefit-eligible employees have access to MSU Benefits Plus, which allows you to explore Global Fit’s growing library of free virtual classes and resources. Login to MSU Benefits Plus, click on Discount Shopping in the top navigation then type “Global Fit” in the search box to find a link to the digital resource library.
  2. Join or set-up an online coffee break to chat and check-in. Are there people you used to regularly talk with in-person that you now only communicate with via email? A regular coffee break just to check in could be an easy way to connect, even if it’s only for 10 minutes.
  3. Engage new team members. If your team has new employees, they’ve probably never seen their co-workers face-to-face. And without those unstructured points of connection between team members — coffee breaks, walking to a meeting together, etc. — it can be hard to connect with others on topics outside of work-related matters. Why not try some virtual icebreakers to help everyone get to know each other? While “icebreakers” can sound a bit cheesy, the conversations that result can be great for helping people feel more connected. MSU Extension has a list of 65 icebreaker questions for online meetings to help. Here in HR, we have a Get to Know Your HR Colleagues questionnaire that people have the option to fill out, and then we share their answers in our internal newsletter.
  4. Learn something new as a team. Ask your supervisor or manager about setting up a training program for your whole team or unit to participate in together. We suggest you check out MSU Health4U’s new Virtual Health and Well-Being Sampler Series, which is offered to units and departments. Participating units will have a chance to map out a custom, six-week course series with classes about emotional wellness, food and nutrition, and movement and fitness.
  5. Team-led virtual lunch and learn sessions. Do you have co-workers with extensive knowledge on a specific topic or a cool hobby? Ask a team member to share what they know or give a demonstration during a lunch break.
  6. Play a virtual game. There are a variety of games your team can play virtually for some lighthearted fun. From collaborative online games to virtual scavenger hunts, google “online games for remote teams” and see which ones would work best for you and your co-workers.
  7. Step away from your computer and take a break outside. Spring is right around the corner and soon it will be nice enough to take a stroll outside in the sunshine. Check-in with a co-worker on the phone while you take a quick walk or sit outside.
  8. Send a shout-out to your co-worker to recognize all the great work they do. You could email them directly, give them kudos in your department newsletter, or send a Spartan Shout-Out to the InsideMSU newsletter that goes to all MSU employees (email kudos to insidemsu@msu.edu).
  9. Mail a Thank You Note or Token of Appreciation: during one the busiest times of the year here in HR, my supervisor mailed me a bag of coffee from a shop local to her as a token of appreciation. The gesture was so kind and unexpected, it improved my mood immensely and instantly made me feel more connected to the team. While you may not be able to send your coworkers gifts, a hand-written note or postcard letting them know you’re grateful for them can be a great way to recognize their contributions.

Feel free to think outside the box and come up with ideas that better suit you and your coworkers’ personalities. Taking time to connect with and recognize your co-workers — no matter how brief — can do wonders to improve your well-being and team morale overall. As a reminder, if you’re struggling with your mental health and need to talk to a professional, be sure to utilize your employee mental health resources.

Sources:

Place, A., & Nedlund, E. (2020, December 7). WFH loneliness is the latest virtual challenge for employers. Employee Benefit News. https://www.benefitnews.com/news/wfh-loneliness-is-the-latest-virtual-challenge-for-employers