Wellness by the month
Each month Health Services and the IDEA Office will highlight several areas
of health & wellness and provide additional suggestions and resources.
of health & wellness and provide additional suggestions and resources.
2024
December
Health Services:
Sometimes the demands of the holiday season can run rampant over the celebration itself. A survey by the American Psychological Association found nearly nine out of 10 Americans anticipate excessive stress during the holidays. Check out these two resources for tips to bring a little balance to your holidays:
Healthy Holiday Tips from Health Services
How to keep the ‘happy’ in the holidays
December & January Flu/Covid clinic: Dec 11, Jan 8, 14, 15
8:30 - 11:30 am and 1:00 - 3:00 pm
Health Services, Building 26
FREE to all onsite LBNL Employees
Log into clinic.lbl.gov
1) Self-schedule an appointment under My Appointments
2) Complete a consent form under Flu Consent Form
Benefits: Employee Discounts - Columbia Employee Store Invitation: December 6th to 15th
LBNL employees can visit the Columbia Employee Stores in Richmond and Union City. Brands include Columbia, Mountain Hardwear, SOREL and prAna and items are marked at employee store pricing.
Wellness Topics of the Month: Loneliness and the Holidays
Holiday loneliness can be deeply challenging, as societal expectations of joy and togetherness often amplify feelings of disconnection for those who are physically distant, estranged, or grieving. Yet even those surrounded by others can experience emotional loneliness and the gap between idealized holiday images and personal realities can lead to stress, self-doubt, and even depression.
Explore resources and ideas for making the most of the holidays:
Upcoming Events (for all events, check out the calendar):
Be Well at Work Winter Workshops:
December 3: Cook Well Berkeley Holiday Treats
Tues, Dec 3, 12:10 - 1 pmDecember 10: An Update on Alzheimers: Assessment, Treatment and Prevention
Tue 12/10; Noon – 1:30 pmDecember 11: Reclaiming Rest
Wed 12/11; Noon – 1 pmDecember 19: Navigating the Holidays with Self-Compassion
Tue 12/19, Noon - 1 pm
November
Health Services:
November is National Diabetes Month
This month serves as a global awareness campaign that aims to raise understanding about diabetes, advocate for improved diabetes care and prevention, and support those affected by the condition. Learn more about diabetes, the risk factors, and prevention tips.
November Flu clinic dates: November 5, 6, 12, 13, 19, 20. 8:30 - 11:30 AM and 1:00 - 3:00 pm, Health Services, Building 26
FREE to all onsite LBNL Employees
Log into clinic.lbl.gov
1) Self-schedule an appointment under My Appointments
2) Complete a consent form under Flu Consent Form
Benefits:
2024 Benefits Open Enrollment is Oct 31 - Nov 22.
Get ready for open enrollment at the end of the month. Even if you like what you have, be sure to double check your coverage updates and changes. Review the list of benefits on the LBNL Open Enrollment page.
In-Person Open Enrollment Fair - 11/1, 11 am - 2 pm
Webinar: Kaiser - Open Enrollment Presentation - 11/1, 11:45am – 12:15pm
Webinar: UC Blue & Gold - Open Enrollment Presentation - 11/1, 12:30 – 1:00pm
Webinar: Accolade - Open Enrollment Presentation - 11/1, 1:15 – 1:45pm
Wellness Topics of the Month:
The Science & Practice of Gratitude - Nov 18-22
We all know that gratitude is a good idea, but did you know that research suggests that consciously giving thanks can have profound effects on our well-being and relationships? Join us for the second annual Healthy & Well at LBNL 5-day gratitude practice.
Join the 10 Minute Morning Stretch Break - Leaders Needed
The ten-minute stretch breaks, led by your fellow Berkeley Lab colleagues, feature simple and accessible stretches and a great community of like-minded employees. Monday, Wednesday & Friday, 9:15 - 9:25 am
Morning stretch breaks are community led, by employees just like you, and we need volunteers to keep the program going. If you would like to join the leading team sign up to lead a stretch break on the scheduling spreadsheet.
Upcoming Events (for all events, check out the calendar):
EAP: Sharpening our Focus at Work - Wednesday, November 13, 2024
Elder Care: Managing Money: A Caregiver's Guide to Finances - Tue 11/12; Noon – 1:30 pm
Stress Management: Simple Practices for a Calmer Mind: Breathing and Grounding Techniques - Wed 11/6; Noon – 1 pm
The Science & Practice of Gratitude - Nov 18-22
October
Health Services: Get Your Flu Shot!
Free flu vaccine clinics are available to all Lab employees at the Health Services in Building 26 in October and November. Login to clinic.lbl.gov to schedule an appointment.
Benefits: 2024 Benefits Open Enrollment is Oct 31 - Nov 22.
Get ready for open enrollment at the end of the month. Even if you like what you have, be sure to double check your coverage updates and changes. Review a list of benefit basics from UC (Benefit Basics) and check the LBNL Open Enrollment page for updates.
Pathway to Retirement hosted by Fidelity - Oct. 14, 9 am - 12 pm
A Healthy Wallet Can Be a Key to Better Health - Health Net, Oct. 16, 12 - 12:45 p.m
In-Person Open Enrollment Fair - Nov. 1, 11 am - 2 pm. Bldg 91, 3rd floor
Wellness Topic of the Month: Cook Well Berkeley
Did you know that UC Berkeley’s Be Well at Work Program has a nutrition program, recipes, and cooking classes? Check out their website for more information, upcoming cooking classes, recordings of past classes, shopping lists, suggestions, and even a downloadable cookbook. Bon appetite!
Ergo Angle: Not sure how to set up your computer office station?
Click here for some helpful videos you can watch to help provide you useful tips to work comfortably.
Upcoming Events (for all events, check out the calendar):
Resiliency & Respect Speaker Series:
Third Millennium Thinking: Creating Sense in a World of Nonsense - Saul Perlmutter - October 2, 2024
How Respect and Trust Build Collaboration and Drive Team Effectiveness - Christine Porath - October 10, 2024
EAP Elder Care Workshop For Berkeley Lab: Prepare to Care- Thurs, Oct. 3, 12 noon. Prepare To Care is a one hour workshop which will highlight advanced planning essentials - both medical and legal - to consider when preparing to care for an older adult.
Berkeley Lab Blood Drive Oct. 15, 9 am - 3pm, Building 76, Room 235.
More EAP Workshops:
September
Health Services:
Maintaining Brain Health and Cognitive Function Through Meditation
As we age, keeping our brains sharp and healthy is essential for maintaining independence and quality of life. Meditation, particularly mindfulness, is becoming a popular tool to help slow down cognitive decline. By improving focus and reducing stress, meditation supports brain health, making it easier to stay mentally active and engaged as we age.
Benefits & Wellness Topic of the Month:
Financial Wellness
Whether you're just starting a career or preparing for retirement, it's important to understand how to reach your financial goals. To help you on the path toward financial health, UC offers classes on a wide range of topics from budgeting basics to saving for retirement.
This month UC is hosting 15 different webinars on topics ranging from creating a budget to investing in the UC retirement program. Check out the full list of topics and register today.
For a full list of Financial Planning benefits, check out the LBNL Benefits website’s retirement planning resources.
Ergo Angle:
Take a break!
Your body is working hard throughout the day which could result in fatigue or discomfort that leads to an ergo issue. Try using a few of the resources on the LBNL Ergo website to give your body and mind a break.
Upcoming Events (for all events, check out the calendar):
Employee Assistance Program Fall Workshops
Be Well at Work's Employee Assistance Program provides no-cost confidential counseling and referral for Berkeley Lab staff as well as workshops on eldercare, parenting, and stress management. Their fall lineup of workshops are open for registration - check out the list and sign up today.
In partnership with the IDEA Office and Health Services, Berkeley Lab is proud to launch a series of speakers and workshops designed to help all of us cultivate greater resiliency and enhance collaboration. The “Resiliency and Respect” series will introduce strategies and frameworks for building healthier brains, understanding and adapting to rapid societal changes, and leveraging respect and trust to build stronger teams.
One Minute for Wellness - September 2024
august
Health Services:
National Immunization Awareness Month
Are you up to date on all of your immunizations? We’re all probably aware of annual immunizations like flu and covid vaccines, but there are others you might consider as well. Health Services has put together a short list and don’t forget to connect with your primary care provider for vaccines and screenings that are crucial for preventative health.
Wellness Topic of the Month:
Employee Activities Associations
Employee Activity Associations (EAA) are employee 'clubs' established to promote and support Laboratory-wide recreational, cultural, educational, and social activities at the Laboratory for the benefit of all employees. The newest group is the Lab Rats Run Club. Check out the full list and get involved.
Ergo Angle: Tips for Good Ergonomics while Traveling
As summer continues, many of us are taking advantage of the warmer weather and longer days to travel and take well-deserved vacations. To help you stay comfortable and avoid injury while on the go, the Ergo team has some tips for maintaining good ergonomic practices during your travels.
Benefits Corner:
Columbia Employee Store Invite: August 2 - August 25 - Richmond, CA.
Upcoming Events (for all events, check out the calendar):
Check out the calendar for ongoing groups such as meditation, yoga and Employee Assistance Program events as well as workshops on retirement planning and benefits.
July
Health Services: Migraine & Headache Awareness
Headaches and migraines are among the most common disorders of the human nervous system. Take a look at this overview from Health Services to learn more.
Wellness Topic of the Month: Mindfulness
Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing. Studies have shown that practicing mindfulness, even for just a few weeks, can bring a variety of physical, psychological, and social benefits such as boosting your immune system, reducing stress, building resiliency, reducing bias and improving focus and compassion. Take a look at the resources on the Healthy & Well Website to learn more about mindfulness.
Ergo Angle: Stay Hydrated for Better Ergonomics!
As the summer heats up, it's crucial to focus on hydration to maintain your health and optimize your ergonomic practices. This month, we delve into the importance of staying hydrated and provide practical tips to ensure you keep your hydration levels up.
Benefits Corner: Meet with the Lab’s Health Care Facilitator
The Health Care Facilitator helps staff better understand and obtain the full benefits and services from the UC sponsored health plans. Get help with health plan issues, get more information to understand your benefits, and get help resolving your bills if needed.
Check out the full Benefits Calendar for upcoming workshops on retirement planning and more.
Upcoming Events (for all events, check out the calendar):
7/16 - Blood Drive - 9 am - 3 pm. Visit go.lbl.gov/blooddrive to schedule an appointment
7/18 - Wonder: A True Brain-Booster - Bright Horizons webinar 9 - 10 am
June
Health Services: Skin Cancer Awareness
Did you know that skin cancer is the most common type of cancer? But when it’s detected and treated early, the cure rate is high. This handy article from Health Services gives an overview of how to check your skin and ways to prevent harmful sun exposure.
Wellness Topic of the Month: Staying Active
It’s summer time, the weather is great, and it’s the perfect time to start moving or moving more. The Healthy & Well website has some suggestions and we’ve collected a few links from UCB and the community:
Fitness & Movement - Healthy & Well at LBNL
Physical Activity Resources - UC Berkeley
Workfit - UC Berkeley
In-Flight Fitness
Ergo Angle: Enjoy Summer Safely: Ergonomic Tips for Active Lifestyles
As summer rolls in, bringing with it more opportunities for outdoor activities, it's essential to keep ergonomics in mind. Whether you're playing sports, working on your garden, or hiking your favorite trails, proper ergonomic practices can enhance your enjoyment and prevent injuries
Benefits Corner:
Check out all of the upcoming benefit workshops on retirement planning, guides to investing, and more on the Benefits Calendar.
Upcoming Events: (for all events, check out the calendar)
Berkeley Lab Stretch Breaks to continue through the summer - M-W-F at 9:15 am
May
Health Services: May is Mental Health Awareness Month
May is Mental Health Awareness Month. Mental Health Awareness Month was established over 70 years ago to increase awareness of the importance of mental health and wellness in the U.S., and to celebrate recovery from mental illness.
Lab & Community Mental Health Resources:
Ergo Angle: Healthy Vision in the Workplace
May is Healthy Vision Month. Concentrate on eye health, discussing the importance of proper lighting, screen placement, and regular eye breaks.
Call to Action: "Commit to the 20-20-20 rule for eye health - every 20 minutes, look at something 20 feet away for 20 seconds."
Meeting tips: how to reduce strain taking notes during meetings, etc
Benefits Corner: Health Net Webinars - A three part series on substance abuse and youth
5/2 - Responding to an Opioid Overdose with Naloxone
5/14 - Talking with Your Child About Substance Use
5/23 - Impact of Cannabis (marijuana)/Vaping and Youths’ Developing Brains
Upcoming Events:
May 1st - Mental Health Awareness Day Workshops with EAP:
Register in advance for Mental Health Awareness Workshops
Supporting Mental Health in the Workplace: For Supervisors & Managers (Online)
(Re)starting Your Journaling Practice (hybrid)
Walking Meditation: Using Nature to Boost Your Mood (in person)
In the Absence of Fear, Love Settles In: Unifying Body, Mind, and Feelings with Breema (in person)
Maintaining Mental Wellness at Work (Online)
Mindful Meditation (Online)
Mental Health Month Events with All Access ERG:
May 1: Wear Green!
May 10, 1:30-2:30PM: All Access Mental Health Initiative & Early Career ERG Lab Walkabout (in-person)
May 21, 10-11AM: Dragonfly Seminar, "A Scientist's Primer on Mental Health" (virtual)
UC Moves Challenge: May 6 - 31st
Get read to stride into action with the UC Moves Challenge, kicking off on May 6th and running through May 31st. Each year, this UC system-wide movement champions the wellness and active lifestyles of UC employees. We're gathering faculty, staff, and retirees alike to step out and stride towards a culture of well-being across the UC community.
Come join us to make friends and build strong bonds with others at LBNL! Register your team (or yourself) for UC Moves beginning April 22nd; registration closes May 26th. Register here.
April
Health Services: April is National Minority Health Month
This month’s focus raises awareness on improving the health disparities in racial and ethnic minority communities and this year’s theme is Sickle Cell Anemia Awareness. This theme was chosen to bring awareness to a disease disproportionately affecting the African American population, and to highlight a group that requires frequent blood transfusions.
Consider giving blood at the April Blood Drive:
April 9 - Red Cross Blood Drive - 9am - 3pm
Building 91 (next to the food trucks), Conference Room 310
To make an appointment, visit: go.lbl.gov/blooddrive
Wellness Topic of the Month: Get Outside
It’s spring and this month we’re sharing ways to get outside and enjoy all the Bay Area has to offer. Plus, did you know how much getting outside and enjoying a bit of nature - whether it's your neighbor's garden or a local open space - can improve your sense of well-being? Spending time in the natural environment is good for your physical and mental health.
Check out the full list on the Healthy & Well Website - Get Outside
Good Reads:
Ecopsychology: How Immersion in Nature Benefits Your Health - A growing body of research points to the beneficial effects that exposure to the natural world has on health, reducing stress and promoting healing.
What Happens When We Reconnect With Nature - Research is discovering all the different ways that nature benefits our well-being, health, and relationships.
Ergo Angle:
Ergonomics for Mindfulness! This month, we align with Stress Awareness Month to explore the pivotal role of ergonomics in mitigating workplace stress and fostering mindfulness.
Benefits Corner:
New benefit - UC Sponsored Identity theft protection
Retiring July 1? Find resources on the Lab’s Preparing for Retirement website
Upcoming Events (for all events, check out the calendar):
Red Cross Blood Drive - Tues 4/9, 9am - 3pm
Building 91 (next to the food trucks), Conference Room 310
To make an appointment, visit: go.lbl.gov/blooddriveEAP: Understanding Your Relationship to Work - Wed 4/3; Noon – 1:15 pm
EAP: Financial Planning for Long Term Care - Thu 4/25; Noon – 1:30 pm
EAP: Breastfeeding Your Baby/Returning to Work or School - Tue 4/2; 1 – 4:15 pm
march
Health Services: March is National Nutrition Month - Beyond the Table
A healthy diet throughout life promotes and supports normal growth, development and aging, helps to maintain a healthy body weight, and reduces the risk of chronic disease - leading to overall health and well-being. It’s also a good idea to think beyond the table and consider where your food comes from and how to shorten the distance between the farm and your plate. Learn more from Health Services, at Eat Right.org and explore the nutrition resources on the Healthy & Well website.
Wellness Topic of the Month: Building Community at Berkeley Lab
Are you looking for a little connection to add to your day or week? Berkeley Lab and Be Well at Work have a series of ongoing, drop-in groups on a variety of topics that are open to everyone. The Lab's Employee Resource Groups and Employee Activity Associations also host regular events that are open to all staff, and there are a myriad of ways to volunteer.
Good Reads: How Does Social Connectedness Affect Health?
Ergo Angle:
Spring into ergonomics: Refresh your workspace this month!
Adding plants to a workspace doesn’t just beautify the area; it brings a slice of nature’s calm to your daily grind. Studies suggest that having plants in the workplace can reduce stress, clean the air, and even enhance creativity and concentration.Get up from your desk!
A new study shows that prolonged sitting while at work isn’t good for your health.
Benefits Corner:
Retirement Process Webinars - Planning on retiring this year? Check out the upcoming webinars about the process.
Medicare Webinars - Learn more about Medicare benefits.
NEW! Introducing RASC’s Retirement one-on-one Counseling and Advisory Services
Check out the Benefits Calendar for the full list of upcoming classes and workshops.
Upcoming Events (for all events, check out the calendar):
529 College Savings Plans
Thu 3/7; Noon – 1 pmCaring for Elderly Family Members: Roles, Responsibilities, Reluctance, & Resilience
Wed 3/13; Noon – 1:30 pmPracticing Self-Compassion for Working Parents
Thu 3/14; Noon – 1 pmIdentifying How to Collaborate with Neurodivergent Family Members, Students, and Staff Who Learn Differently
Tue 3/19; Noon – 1:15 pmParenting: Take Care of YOU; Take ON Challenging Behaviors - Bright Horizons
Tues 3/19 9 – 10amFundamentals of Retirement Income Planning
Thu 3/21: Noon – 1 pmAll UC Retirement Classes - women and investing, mindful investing, understanding social security and more.
February
February is American Heart Month
And February 2 is National Wear Red Day! Did you know heart disease is the leading cause of death in the U.S.? Wear red to spread the word that when we take time daily to be heart healthy, those small acts help protect our hearts. Small heart-healthy actions like adding more movement to our day or choosing healthy foods, can have a big impact.www.nhlbi.nih.gov/heartmonth
Schedule an appointment with Health Services (510) 486-6266 for a blood pressure check and consultation with a nurse.
Ergo Angle:
This February, we're emphasizing the importance of movement and exercise as key elements in maintaining a healthy heart, even in a sedentary office setting. Check out the PDF for all the tips.
Benefits Corner:
Retirement counseling - NEW in 2024 UC Retirement Administration Service Center (RASC) has launched Retirement Counseling and Advisory Services, providing UC Retirement Plan (UCRP) members with personalized retirement counseling by accredited financial professionals.
Roth Options Added to Retirement Savings Program - UC has enhanced the UC Retirement Savings Program with a new Roth contribution option for the UC 403(b) and UC 457(b) Plans, giving you more flexibility to save and plan for your future through regular pretax contributions, new Roth contributions, or both.
Reproductive Loss Leave - The Lab is expanding its leave options to offer eligible employees up to five days of protected leave following a reproductive loss.
Commuter Benefits enable Lab employees to save money by using pretax dollars to pay for their commuter expenses.
24 Hours Fitness Discount gives you 10% off monthly membership dues and a 14-day pass to try a club near you.
UC launches e-bike discount program - If you’re considering purchasing an e-bike, this is a great time! Thanks to the UC E-Bike Purchase Program, UC students, staff and faculty are now eligible for discounted pricing on multiple styles of bikes.
Upcoming Events (for all events, check out the calendar):
UC Retirement Classes, Feb 2024 - women and investing, mindful investing, understanding social security and more.
Employee Assistance Program Webinars Feb - May 2024 - check out the full list of upcoming classes on parenting, eldercare, stress management, and financial wellness.
Monday, Wednesday & Friday - 10 Minute Morning Stretch Breaks are Back!, 9:15 am
Tue 2/6 - Create a Budget, Ditch Your Debt. Noon – 1 pm
Thu, Feb 8 - Creating Healthy Boundaries in the Workplace - 12-1pm. Healthy boundaries in the workplace are essential to support our mental health and maintain job satisfaction. This workshop provides information about different types of boundaries, how to handle boundary challenges, and how to comfortably say “no”.
Thu 2/29 - Helping a Loved One Transition to Senior Living - Noon – 1:30 pm
jANUARY
Help Save Lives, Join the LBNL Blood Drive on Jan. 19
After a pandemic hiatus, Berkeley Lab is once again partnering with the Red Cross to host blood drives at the Lab’s hill site. Scheduled quarterly, the first drive will be held at Building 91, Room 310, on Fri. Jan. 19, from 9 a.m. to 3 p.m. Visit go.lbl.gov/blooddrive to schedule an appointment; walk-ins are also welcome if space is available.
Ergo Angle: Put Down Your Cell Phone
In our digitally-driven era, cell phones have become more than just communication tools; they are our portals to the world. However, we can get addicted to them - check out this month’s Ergo Angle to see just how attached you are and ways to remember to put down your phone for a while.
New Year’s Intentions
Do new year’s resolutions work for you? If you’re like a lot of people, the answer might be ‘not so much.’ Shift your mindset to intentions for the year instead and check out a few of the resources below to get you started.
New Year’s Reflections - YearCompass is a free booklet that helps you reflect on the year and plan the next one. With a set of carefully selected questions and exercises, YearCompass helps you uncover your own patterns and design the ideal year for yourself.
Self Coaching Wellness Guide - brought to you from our friend from Be Well at Work, this step-by-step guide is a tool designed to directly support you in making behavior and lifestyle changes
Progress Planning and Tracking Sheet - if check lists are your thing, this tracking sheet will help you support your intentions with a few goals.
Good Reads:
Greater Good’s Favorite Books of 2023 Greater Good’s editors pick the most thought-provoking, practical, and inspirational science books of the year.
Upcoming Events (for all events, check out the calendar):
10 Minute Morning Stretch Breaks are Back!
Stretch breaks are a short, fun, and easy way to get up from your desk and bring a little movement into your day. The ten-minute stretch breaks, led by your fellow Berkeley Lab colleagues, feature simple and accessible stretches and a great community of like-minded employees.
Days: Monday, Wednesday & Friday
Time: 9:15 - 9:25 am
Add the breaks to your calendar
Join us on Zoom
2023
december
Winter Wellness Bingo 2023:
Winter Wellness Bingo 2023:
Join Health Services and Healthy & Well at LBNL this Holiday Season for 4 weeks of healthy eating, moving, thinking and being with Winter Wellness Bingo! Challenge yourself to do a wellness related activity every day or once a week and see how many squares on the bingo board you can fill in. We've got activities, links & resources for suggestion activities.
You are welcome to sign up at any point during the 4-weeks.
Dates: Tuesday, November 28 - Friday, December 22
Celebration: Wednesday, January 3
Ergo Angle:
This month the ergo team encourages you to think about what has worked in the last year and new habits you want to cultivate in 2024. Check out the December newsletter.
Benefits Corner:
It's the end of the Year! Time to Review and Update Your Beneficiaries. Remember to name your beneficiaries for your retirement, pension and life insurance plans. Beneficiary designations do not automatically carry over across your benefits, so please take the necessary steps to assign them to each benefit plan.
Updated Sick Leave Policy - Read the full story
The Lab's All Access Employee Resource Group (ERG), with Human Resources, led a revision to the RPM Sick Leave policy to better support mental health. The amended language specifically supports sick leave usage parity between mental and physical illness and aims to reduce the stigma of mental illness and disabilities.
Bright Horizons Backup Care - If you need back up child or elder care during the holidays, be sure to take a look at the Bright Horizons benefit.
Nutritional Wellbeing:
Feel-good holiday recipes from UC
The holiday season is just about here and we’re discussing everyone’s favorite topic — food! Whether you’re planning get-togethers with loved ones or looking for a healthy treat while you snuggle up on the couch, check out these recipes from UC kitchens.
Brought to you from Be Well At Work, this page has a list of amazing recipes and handouts on everything from 10 Ways to Cook Eggs to Pantry Staples.
Upcoming Events (for all events, check out the calendar)
Plant-Based Eating - Tuesday, December 05, 2023 12 - 1PM PST
Learning to make plant-based food the central part of your meals. Kaiser webinars are open for all lab employees even if you're not a Kaiser member. Click to RegisterLife in Retirement Retiree Panel - Dec 8, 1 pm PT
Join the Berkeley Retirement Center, IDEA, and the LBNL Health Care Facilitator for a Life in Retirement event featuring recently retired LBNL staff. Rather than the "nuts and bolts" of retirement, this event will focus on navigating the emotional and social transitions, and will help you identify steps you can take now to make the transition a smooth one.
Sparking Joy Through Creativity - Elder Care
Tue 12/12; Noon – 1:30 pm
Creativity is important at every age! Arts-based activities provide older adults living with chronic health issues opportunities for authentic self-expression, increased joy, and improved quality of life throughout all stages of their illness. Please join us for this fun, hands-on workshop designed to spark joy in you and the older adult you are caring for. No art experience is necessary!
Healthy Habits for Life Healthnet Webinar - Dec 13, 12 noon
Health Net's December webinar titled Healthy Habits for Life highlights how you can gain and maintain good health through all stages of life.
November
Health Services: Holiday Travel Health Tips - Holiday Season is right around the corner! Health Services shares 6 tips to keep yourself healthy during winter travel.
Ergo Angle: Strategies to Recharge: As we usher in a new fiscal year and prepare for the upcoming holidays, November presents a golden opportunity to pause, reflect, and recharge. In the midst of setting new targets and goals, it's crucial to also prioritize self-care and rejuvenation.
Benefits Corner: Open Enrollment is here! Oct 26 - Nov 17th Open Enrollment is your annual opportunity to maximize the comprehensive health benefits available to you as a Lab employee. Be sure to check what you have and make any changes before 11/17.
The Science and Practice of Gratitude: We all know that gratitude is a good idea, but did you know that there's research on the positive impacts of a daily practice? Research suggests that consciously giving thanks can have profound effects on our well-being and relationships.
Healthy & Well at LBNL 5-Day Gratitude Practice - Nov 13 - 17th
The simple practice of paying attention to the good things in our lives - from the small (my latte was delicious) to the profound (my spouse gave birth to a healthy baby) - and then translating those thoughts into concrete language by writing them down makes us more aware of them and deepens their emotional impact. The more we pay attention, the more we notice and that can shift the emotional tone of our daily lives.
Sign up and join us in a Google Space to post three things you’re grateful for each day for a week.
Upcoming Events (for all events, check out the calendar)
Thurs 11/2 - Be Well at Work: Handling Work Stress and Avoiding Burnout - 12 noon
Tues, 11/7 - Kaiser: Building Healthy Meals - 12 pm
Thu 11/9 - Be Well at Work: Senior Living Options - 12 pm
Thu 11/16 - Be Well at Work: Emotional Intelligence for the Workplace - 12 pm
Wed 11/29 -Be Well at Work: Maintaining Your Mental Health During the Holidays - 12 pm
Good Reads:
The Science of Gratitude, 2018, The Greater Good Science Center and the John Templeton Foundation
Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377-389.
Krejtz, I., Nezlek, J. B., Michnicka, A., Holas, P., & Rusanowska, M. (2016). Counting one's blessings can reduce the impact of daily stress. Journal of Happiness Studies, 17(1), 25–39.
Gratitude Practices:
Gratitude Practices from the UC Berkeley Greater Good Science Center
Share your gratitude for your co-workers on the Lab’s Bucketlist Platform
Gratitude Meditation:
Podcasts:
The Science Behind Gratitude - Ten Percent Happier
This Thanksgiving, How to Make Gratitude More Than a Platitude - Ten Percent Happier
Watch:
The Power of Gratitude - Ten Percent Happier (20 min)
One Minute for Wellness Slides - Nov 2023
October
Vision and Eye Health:
We eat right, we exercise, we stay hydrated. Could we be doing more to care for and protect our eyes? Check out the link for information about common eye disorders and diseases and tips for prevention and risk management.
Ergo Angle:
Celebrating National Ergonomics Month
Benefits Corner:
Open Enrollment is coming up Oct 26 - Nov 17th Open Enrollment is your annual opportunity to maximize the comprehensive health benefits available to you as a Lab employee.
Self-care during challenging times:
We’ve all been there - life seems stressful, complicated, and difficult. How do you take care of yourself when life is challenging? We’ve got a few suggestions and resources to help.
Get in touch with the Employee Assistance Program for free counseling and referrals.
Explore your mental health insurance benefits to find a counselor or therapist.
On-Site Counseling Services Available
Beginning Wednesday, Oct. 4, Employee Assistance will offer in-person counseling services by appointment at the Lab’s hill site on select Wednesdays in Building 26. Employees can also schedule video, telephone, or in-person appointments at the Tang Center on the UC Berkeley campus. Call (510) 643-7754 or email employeeassistance@berkeley.edu to schedule an appointment.
Practices:
Good Reads:
Podcasts:
Upcoming Events (for all events, check out the calendar)
Tues 10/10: Kaiser webinar: Eating Mindfully - 12 - 1PM PST
Tues 10/10 - Monthly BIPOC Support Group from the Employee Assistance Program. Every 2nd Tuesday of the Month, 12 - 12:50 pm
Thurs 10/12: Clutter & Hoarding: Supporting a Loved One- Noon – 1:30 pm
Thu 10/5; Breastfeeding Your Baby/Returning to Work or School - 1 – 4:15 pm
Thu 10/19: Understanding Listening Partnerships - Noon – 1 pm
Thu 10/26: Transitioning Back After Baby Bonding Leave - Noon – 1 pm
Tue 10/31 Perfectionism in the Workplace- Noon – 1 pm
September
September is Flu Awareness Month
This fall spread love and not the flu. Get more information about the flu and the flu vaccine with this PDF from Health Services. And look for announcements about flu shots at the clinic this fall.
Work/life balance
You’re back from your vacation, school is in session and life is once again in full swing - how do you find the right balance between work and the rest of your life? Check out the Molecular Foundry’s Community Agreement on Work Life Balance for a few suggestions. You can use it for yourself or bring it to your team to start a discussion on the topic. If you want to learn more about how and why they developed it, check out the IDEAs-in-Action Case Study about their efforts.
If you need a spark of inspiration for self-care, the Healthy & Well website always offers suggestions for getting outside, exercise, mindfulness, and ways to create community at the Lab.
Maybe you need someone who can support you - did you know that Kaiers and HealthNet insurance plans come with wellness coaches? You can get one-on-one guidance and support from a dedicated wellness coach who can help you set goals and stick to them. For questions about other health plans, please contact our Health Care Facilitator.
Upcoming Events
Kaiser Permanente “Emotional Well Being “ webinar series for all UC Employees: 4 workshops between Sept - Dec.
EAP Workshop: Habits: The Good, The Bad, and the Ugly: Weds, Sept. 20,12 noon
Fall EAP Workshops on Parenting, Eldercare & Stress Management: Sept - Dec
The Sandwich Generation: Caring for Kids and Parents
Thu 9/21; Noon – 1:30 pmSupporting Children and Teens through Grief
Thu 9/26; Noon – 1 pm
Fidelity Workshops on retirement savings and more: 16 workshops in Sept.
One Minute for Wellness - September 2023
August
Don’t Forget to Hydrate!
August is HOT! The days are hotter and longer as we head into the Dog Days of Summer and hydration is the key to helping us enjoy this sun-filled time.
Ergo Angle: Ergo for Children
With kids going back to school, it’s a great time to give them cool ways to practice ergonomics… without them even knowing it’s good for them.
Benefits Corner: Retiring soon or thinking about retiring? The Benefits Office has a great lineup of seminars this month on topics ranging from social security, retirement saving plans and preparing for retirement.
One Minute for Wellness - August 2023
Caring for an elder or dependant adult can be difficult in many ways. How do you navigate challenging conversations about driving, living situations, finances or the need for additional help? As the caregiver, how do you support yourself through this experience?
The Eldercare Program through the Employee Assistance Program provides a wealth of resources and support for Berkeley Lab employees.
The Elder Care Program offers:
Counseling, assessment, and referral to local and long-distance resources.
Bi-monthly caregiver support groups.
Workshops and webinars related to caring for an adult and caregiver coping.
Consultation for supervisors, managers and colleagues concerned about an employee who is experiencing significant stress and/or having difficulties coping at work due to caregiving responsibilities.
A quarterly Elder Care Newsletter and caregiver ListServ for up-to-date offerings and events.
Please note: You do not have to be living with the person you are concerned about, nor do you have to be actively caring for them in order to request an appointment.
The Elder Care program offers monthly educational workshops and webinars on topics related to aging and caregiving presented by professionals and peer advocates.
This fall topics include Senior Living, Clutter & Hoarding, The Sandwich Generation: Caring for Kids and Parents and Sparking Joy Through Creativity.
Caregiver Connect:
Caregiver Connect is a psychoeducational support group for caregivers concerned about or caring for an elder or younger adult with a chronic health issue. Caregiver Connect provides a safe space to discuss and gain support regarding your caregiving situation. The group meets virtually on the first Tuesday of the month, and the third Friday of the month from 11 am -12 pm. Drop-ins are welcome and you are not required to attend both groups each month.
These small group meetings are facilitated by Elder Care Counselor Natasha Boissier, LCSW. To register, please email Karen Patchell: kpatchell@berkeley.edu
Additional Information:
July
July is Sun Safety Health Month
Take care in the sun! Spending time outside is a great way to be physically active, reduce stress, and get some Vitamin D. You can work and play outside without raising your skin cancer risk by protecting your skin from the sun. Learn more with these tips and resources.
Ergo Angle: Ergo on the Road
Working remotely this summer? How do we stay ergonomic in new set-ups, shared housing and hotels? These tips and tricks from the Ergo Team will keep you safe.
One Minute for Wellness - July 2023
Bring a little mindfulness to your summer! It seems like mindfulness is everywhere these days and there’s a reason for it. Studies have shown that practicing mindfulness, even for just a few weeks, can bring a variety of physical, psychological, and social benefits such as increasing self awareness, building resiliency, reducing bias and improving focus and compassion.
What is mindfulness?
Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not be overly reactive or overwhelmed by what’s going on around us. It's the ability to maintain a moment-to-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment.
Good Reads:
Why Practice Mindfulness (with links to research articles) - Greater Good Science Center, UCB
Effects of mindfulness on psychological health: A review of empirical studies
Alterations in Brain and Immune Function Produced by Mindfulness Meditation, by Richard J. Davidson et al., Psychosomatic Medicine, 2003.
How Mindfulness Can Defeat Racial Bias - Greater Good Science Center, UCB
Brief loving-kindness meditation reduces racial bias, mediated by positive other-regarding emotions - Login using your LBNL credentials to read this article
Watch:
Introduction to the Science of Mindfulness - UCLA - 2 min
Podcasts:
Seeking Serenity: Part 1 - The science of meditation - Hidden Brain
Choose your own adventure:
Luckily, cultivating mindfulness doesn’t require us to sit on a cushion with our legs in lotus position. Nor is there just one way to practice. The list below offers a variety of options:
Body scan - 3 min
Mindful Breathing - 5 min
Mindful Eating - 5 min
Mindful Walking - 10 min
Self-Compassion Break - 5 min
Loving Kindness - 7 min
Apps:
Healthy Minds (free)
Calm for Kaiser Members (free for one year)
myStrength (free for all UC health plan members)
June
It’s summer and this month we’re sharing ways to get outside and enjoy all the Bay Area has to offer. Plus, did you know how much getting outside and enjoying a bit of nature - whether it's your neighbor's garden or a local open space - can improve your sense of well-being? Spending time in the natural environment is good for your physical and mental health so we've gathered a few suggestions for ways to get outside.
Check out the full list on the Healthy & Well Website - Get Outside
One Minute for Wellness - June 2023
Outdoor Suggestions:
Outdoor Seating Map for LBNL - Locate outdoor seating at LBNL and enjoy some fresh air while admiring the Lab's natural environment.
UC Botanical Garden at Berkeley (free to Lab Employees with badge) - Visit the UC Botanical Garden at Berkeley!
East Bay Regional Parks - The East Bay Regional Park District is a system of beautiful parklands in Alameda and Contra Costa counties to the east of San Francisco.
Self-guided outings from Cal Adventures - Get out and explore the beautiful Bay Area with this curated collection, from the outdoor experts at Cal Adventures, of local outdoor hikes, walks, and activities.
San Francisco Bay Trail - The San Francisco Bay Trail welcomes hikers, joggers, bicyclists, skaters and wheelchair users to more than 350 miles of trails that circle the bay.
Family Activities:
Good Reads:
Ecopsychology: How Immersion in Nature Benefits Your Health - A growing body of research points to the beneficial effects that exposure to the natural world has on health, reducing stress and promoting healing.
What Happens When We Reconnect With Nature - Research is discovering all the different ways that nature benefits our well-being, health, and relationships.
Podcasts:
Your Favorite Bay Area Things To Do This Summer - KQED, Forum
Practices:
Noticing Nature - Pay attention to nature to boost feelings of connection.
Upcoming Events:
EAP Workshop: Emotional Intelligence in the Workplace - June 13, 12 noon PT
Preparing for Retirement - June 6, 10 am PT
Benefit changes if you child is moving out of state - June 22, 1:15 pm PT
MaY
May is Mental Health Awareness Month
Mental health includes our emotional, psychological, and social well-being. It affects how we think, feel, and act. It also helps determine how we handle stress, relate to others, and make choices. Mental health is important at every stage of life, from childhood and adolescence through adulthood. Explore the resources below and reach out to the Employee Assistance Program (EAP) if you need support or guidance.
One Minute for Wellness - May 2023
Mental Health Awareness Month Zoom Background
Websites:
Mental Health Resources on the Healthy & Well at LBNL website
The Healthy & Well website lists LBNL, health insurance, community, and national resources.EAP Support for supervisors as they continue to manage their staff during times of adjustment
UC Berkeley Self Coaching Wellness Guide - This step-by-step guide is a tool designed to directly support you in making behavior and lifestyle changes.
Toolkits:
Emotional Wellness Toolkit - The NIH has put together a list of six strategies for improving your emotional health. Each area has a checklist, articles and more. The toolkit is also available en español.
Exercises to strengthen resilience - UC Berkeley Greater Good Science Center
Quick meditations to reduce anxiety - UCLA
Good Reads:
Why Taking Care of Your Own Well-Being Helps Others - Greater Good Science Center, UC Berkeley
Five Reasons to Share Your Mental Health Struggles - Greater Good Science Center, UC Berkeley
Communicate assertively to set healthy boundaries and limits at work - Mayo Clinic
Videos:
A Scientist’s Primer on Mental Health - this 1-hour seminar that was held at LBNL in 2020 delivers the basics of mental health at a level that academics appreciate.
Support Your Mental Health Through Challenging Times- Linkedin Learning
Upcoming Events for Mental Health Awareness Month:
UC Moves - May 1 - 28
Early Career & Asian Pacific Islander ERGs Lab Walk - May 1, 11 am
Recognizing and Regulating Work Stress - Tue 5/2; noon
Understanding and Responding to Toddler Tantrums - Thu 5/4; Noon
Guided Meditation - Tue 5/9; Noon
Grief Management for Caregivers - Tue 5/16; 12:10 – 1:30 pm
Mental Health – In the Wake of COVID-19 - Health Net - Weds, May 17, 12 noon
Creating Healthy Boundaries in the Workplace - Thurs, May 18, 12 noon
April
April is National Minority Health Month:
National Minority Health Month is a time to raise awareness about health disparities that continue to affect people from racial and ethnic minority groups and encourage action through health education, early detection, and control of disease complications. Check out these two websites: National Institute of Health and the U.S. DHHS.
Ergo Angle: Zoom Fatigue
Video-conferencing or Zoom fatigue can be an issue for many Lab employees as it can impact productivity, health and safety. The Ergonomics team has prepared a paper and a number of tips that Lab employees can use to understand and help combat this fatigue.
Resources for Parents & Caregivers
This month we’re focusing on resources and self-care for parents and caregivers - websites, books, articles and podcasts are all suggestions from Berkeley Lab parents.
My Family@Berkeley Lab website - The MyFamily @ Berkeley Lab website provides a centralized location for parents and others to find information on services related to children, youth, elders, pets, and self-care.
Parenting Resources - A fellow parent in the Berkeley Lab's HR department put together this Google Sheet of family/kid friendly websites, activities and healthy recipes.
Community based Berkeley Parents Network - Berkeley Parents Network (BPN) is an online nonprofit network for parents who live in the San Francisco Bay Area. BPN was founded in 1993 and has grown by word of mouth to include more than 45,000 active subscribers from all over the Bay Area.
Be Well at Work Eldercare Program - Elder Care offers confidential, free assistance to Berkeley Lab employees who are caring for or concerned about an elder or dependent adult
Resources for Parents & Caregivers continued:
Employee Assistance Program - The Employee Assistance Program provides no cost confidential counseling and referral for Berkeley Lab employees. The program is available to employees, and their families and dependents. The services are completely voluntary and there is no fee for services.
External Websites:
Good Reads:
Books:
Listen: Five Simple Tools to Meet Your Everyday Parenting Challenges
How to Talk so Little Kids Will Listen: A Survival Guide to Life with Children Ages 2-7
No-Drama Discipline: The Whole-Brain Way to Calm the Chaos and Nurture Your Child's Developing Mind
Podcasts:
march
March is National Nutrition Month:
It’s the 50th anniversary of National Nutrition Month - to learn about making informed food choices and developing healthful eating and physical activity habits check out these two websites: eatright.org and Diet & Nutrition from the National Institutes of Health.
Ergo Angle:
Take a moment and look at your home and office desk/computer set up. Does it feel good? Is it working for you? If you need suggestions, ideas or help, check out the The Way We Work Ergo Resources page from the Ergo Department.
Connection-Belonging-Community
Finding connection, belonging and a sense of community is essential to our well-being in both our personal and professional lives. To help you connect, this month we’re bringing you a list of ways to find community at the Lab.
Join an Employee Resource Group (ERG) or attend one of their events (they’re open to everyone at the Lab). Be sure to check out the Women’s History Month events in March.
Join a Lab Employee Activities Association (EAA). There is a mix of cultural, educational, and recreational clubs. Check out the EAA Directory for the full list.
Consider becoming part of a mentoring program at either your division/area level or Lab-wide. The new Mentoring @ LBL website has a full list. Meet new people and gain valuable career experience.
Volunteer! Join the K-12 STEM Education and Outreach Programs, the Talent Outreach Office or a Community Relations Program and get out and meet new people while spreading the word about all the amazing work we do here at Berkeley Lab. Check out the Berkeley Lab Volunteer Portal for the latest opportunities.
Connection-Belonging-Community continued:
Stop by for a drop in group. The Employee Assistance Program has two monthly groups - one for parents and one for eldercare and the All Access ERG has a twice monthly group for all Lab employees called Wellness in the New Normal.
For ideas about fostering connection within your work team, check out the IDEAs in Action website for suggestions.
If you need support, please reach out to the Employee Assistance Program or any of the other resources listed on the Healthy & Well website.
Good Reads:
Social Wellness Toolkit - National Institutes of Health
11 Things to Do When You Feel Lonely - Greater Good Science Center
Mistakenly seeking solitude. Journal of Experimental Psychology: General, 143(5), 1980–1999. Epley, N., & Schroeder, J. (2014).
Podcasts:
The Secret to Making Friends as an Adult | The Happiness Lab | Dr. Laurie Santos
Practice of the Month:
Small Talk: In our everyday lives, we routinely spend time around strangers but don’t always strike up conversations with them. This exercise invites you to make a connection rather than remaining in solitude.
FEBRUARY
February is Heart Health Awareness Month
Heart disease is a leading cause of death in the United States. But you can do a lot to protect your heart and stay healthy. Take a look at this list from Health Services for tips and ideas for a more healthy heart.
Ergo Angle: Ergonomics & Stretches when you work in a lab
Find Your Awe
Awe is the feeling we get in the presence of something vast that challenges our understanding of the world, like looking up at millions of stars in the night sky or marveling at the birth of a child. Researcher Dacher Keltner, from UC Berkeley, has a new book on the topic and we’ve got three ways for you to learn more about the book and the topic of awe:
Three Short, Easy, Fun Workouts:
The Joy Workout - Six Research-backed Moves to Improve Your Mood - NY Times
(Please note: Berkeley Lab strongly recommends that you consult your physician or other health care professional before starting these or any other fitness program to determine if it is right for your needs. Do not start a fitness program if your physician or health care provider advises against it.)
Be Well at Work February Workshops:
Parenting: Planning Your Pregnancy Leave - Thu 2/9; 12:10 – 1 pm
Eldercare: The Benefits of Yoga Therapy for Neurodegenerative Conditions - Wed 2/15; 12:10 – 1:30 pm
Stress Management: Nurturing Love and Connection - Wed 2/22; Noon – 1 pm
Good Reads:
The Skills You Need for Happier Relationships With Family - Greater Good
Ten Tips to Keep Work From Taking Over Your Life - Greater Good
january
Drink Less, Be Your Best - If you’re like most of us, the holidays are a reason to indulge - and indulge we do! A “dry” January gives our bodies a chance to detox, and for many it helps us to realize those triggers for our indulgence.
Be Well at Work Spring Workshops - Each semester, the Be Well at Work Faculty/Staff Health Programs offer workshops, healthy lifestyle programs, and resources to help equip you with the knowledge and tools to support your well-being at work. Plan your wellness workshop for January - May with this list and sign up today.
New Year’s Reflections - YearCompass is a free booklet that helps you reflect on the year and plan the next one. With a set of carefully selected questions and exercises, YearCompass helps you uncover your own patterns and design the ideal year for yourself.
More support for families in 2023 - UC’s Pay for Family Care and Bonding (PFCB) program provides income replacement for eligible employees who need to care for a seriously ill family member, bond with a new child, and other qualifying situations. Starting in 2023, PFCB support will increase from 70% to 100% of eligible earnings. Read the full details here.
Good Reads:
The Top 10 Insights from the “Science of a Meaningful Life” in 2022
Our team names the most provocative and influential findings published during this past year.Our Favorite Books of 2022 Greater Good’s editors pick the most thought-provoking, practical, and inspirational science books of the year.
Why Do Our Brains Get Depressed in Winter? -The dark days of winter can affect your mental health, but taking care of your body can combat seasonal affective disorder.
Get started with Mindfulness from UCLA:
2022
December
Feel-good holiday recipes from UC
The holiday season is here and whether you’re planning get-togethers with loved ones or looking for a healthy treat while you snuggle up on the couch, check out these recipes from UC kitchens.Cook Well Berkeley - Brought to us from Be Well At Work, this page has a list of amazing recipes and handouts on everything from 10 Ways to Cook Eggs to Pantry Staples. And be sure to check out the recipes from their cooking classes
Toolkit: Self Coaching Wellness Guide from Be Well at Work
Be Well at Work is excited to announce a new Self Coaching Wellness Guide! This step-by-step guide is a tool designed to directly support you in making behavior and lifestyle changes. As the name suggests, this guide is self paced and specifically designed to be flexible throughout your daily life.Get Outside in December - Enjoy a walk, run, bike or stroll on a Bay Area Trail
Guided Meditation: Consider what you want to make space for in your life in this 6-minute contemplation guided by Alex Elle.
Upcoming Events (click here for the full calendar):
Mon- Weds - Fri -Stretch Breaks have returned!
12/6 - Preparing for Retirement - Fidelity (also on 12/14)
12/8 - Webinar: Candid Conversations About Women’s Health: peri-menopause & menopause
12/13 - Thriving During the Holidays - Kaiser Wellness Presentation (open to all employees)
12/14 - The Gift of Health - Health Net (open to all employees)
12/15 - Cooking Demo: Eating Healthy During the Holidays - Kaiser (open to all employees)
November
“Movember” is Men’s Health Awareness Month
Movember is an annual event involving the growing of moustaches during the month of November to raise awareness of men's health issues, such as prostate cancer, testicular cancer, and men's suicideBurnout: In 2019, the World Health Organization officially recognized burnout as a work related phenomenon and defined it as “syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed.” The IDEAs-in-Action website has a new resource page on the topic with articles and recorded workshops that describe what burnout is, what it's not, and suggestions on how to mitigate it on your team.
Winter Wellness Nov 14 - Dec 19: Join Healthy & Well at LBNL this Holiday Season for 5 weeks of healthy eating, moving, thinking and being! Each week, on one day, we'll host a Zoom or in-person gathering at lunchtime where we come together to discuss and participate in topics such as food prep and meal planning, drinks and hydration, mindfulness and meditation, healthy exercise and stretching. Sign up to join us!
Benefits Corner: Open Enrollment continues through Nov. 18th. Take a look at the open enrollment website for more information.
Ergo Angle: October was National Ergonomics Month - learn more about everyday ergonomics.
Burnout Is About Your Workplace, Not Your People - Harvard Business Review
Six Causes of Burnout at Work - Greater Good Science Center
Your Body Knows You’re Burned Out - NY Times
Guided Meditation: Mindful Breathing
A way to build resilience to stress, anxiety, and anger.Podcast: Burnout Isn't Just Exhaustion. Here's How To Deal With It - NPR’s Life Kit
October
October is Breast Cancer Awareness Month
October is Breast Cancer Awareness Month, an annual campaign to raise awareness about the impact of breast cancer.Be Well at Work Fall Workshops: Check out the list of 10 upcoming webinars and workshops on everything from elder care with siblings to finacial saving goals to understanding anxiety.
Ergo Angle: Take Time to S T R E T C H
Sometimes we all need to remember to take a break and stretch our bodies during the workday…Benefits Corner: October is the start of this year’s Open Enrollment period: Oct. 27 - Nov. 18th. Take a look at the open enrollment website for more information.
Emotional Intelligence in the Workplace - Oct. 13th, 12 noon
Good Reads:
Guided Meditation: Six Minutes to Connect with Your Body - Dedicating a little time to tune into your body fortifies you to better handle the stresses of daily life.
September
September is Flu Awareness Month
Flu season is around the corner. With Covid-19 infections still happening all around us, this year it's important we do all we can to keep healthy and stop the spread of Flu.Ergo Angle: Lab Ergonomics
Here at Berkeley Lab we do more than typical office jobs. We work in Labs- be they plant-based, magnetic-based or laser-based (to name a few). We bend, pinch, reach, grab, and move in ways that can be hard on our bodies. This month, let’s look at how to keep our bodies safe while we continue to lead in and contribute to the world of Science.Benefits Corner: Check out the upcoming events and information from our benefit partners:
Good Reads: This month we’re exploring the intersection of mindfulness and IDEA principles.
Mindfulness: If you’re curious about mindfulness after reading the articles above, check out our mindfulness resources.
Podcast: How to Ground Yourself
Connect to yourself and the land you stand on in under 10 minutes with this grounding practice led by Indigenous scholar Dr. Yuria Celidwen.
Guided Meditation: Natural World Sound Meditation
A 12-minute meditation to refresh your day and prime you for a deeper presence with the natural world.
August
Don’t Forget to Hydrate!
August is HOT! The days are hotter and longer as we head into the Dog Days of Summer and hydration is the key to helping us enjoy this sun-filled time.
Building Community at LBNL
A sense of connection and belonging at work is essential to our well-being and it can reduce stress and a sense of feeling burned out. Check out the link above for ideas and suggestions on getting connected and building community at work through support groups, ERGs, and volunteering.Ergo Angle: Summer Housekeeping
People are heading back into the Lab, the office, or the cubicle. Once there, they look around and realize…this place is a bit of a mess. What to do? These tips will help you keep yourself safe while tossing all those old files.
Benefits Corner - Big Changes in Your Life?
Getting married? Getting ready to welcome a new baby into your life? Kid has of college? Check out the benefits website for all the qualifying life events that allow you to change your benefits coverage.
Good Reads:
Practice of the month: Three Funny Things
Many of us spend our days on serious matters, doing serious work and having serious conversations. Taking some time to reflect on the silly could help you reclaim some playful lightheartedness in your life.
July
July is Sun Safety Health Month
Take care in the sun! Spending time outside is a great way to be physically active, reduce stress, and get some Vitamin D. You can work and play outside without raising your skin cancer risk by protecting your skin from the sun. Learn more with these tips and resources.July is also National Minority Mental Health Month: National Minority Mental Health Awareness Month is observed each July to bring awareness to the unique struggles that racial and ethnic minority communities face regarding mental illness in the United States. Read the article and access Lab mental health resources at the link below.
Mental Health Resources
We continue to live in turbulent times. If you, your family or your dependants would like counseling or referrals, please contact the Lab’s Employee Assistance Program. The Healthy & Well website has their contact information as well as insurance and community based resources.Ergo Angle: Revisiting the Recharge
Recharging is not just a break, it’s a way to refuel what’s needed so you can tackle the rest of the day or week. Check out this list of tips, ideas and suggestions and consider adding them to your schedule to give yourself a boost.Benefits Corner - Retiree Health Benefits FAQ Workshop - July 20 This webinar is intended for those considering retirement from UC within the next 4-12 months. We will review in great detail the eligibility rules for retiree health coverage, your health plan options, and projected costs including Medicare coordination so that you can budget for these expenses in retirement.
One Minute for Wellness Slides
Eldercare Summer Program - This summer, Be Well at Work Elder Care Program will provide a three part experiential series targeting the emotional wellbeing of Family Caregivers. To register, please email employeeassistance@berkeley.edu
“Loss, Losing and Loosening” Lessons of Grieving and Caregiving - Tuesday, July 26th 2022, 12:10 - 1:30 pm via Zoom
Turning Challenges into Gifts: A Caregiver's Perspective - Tuesday, August 30th 2022, 12:10 - 1:30 pm via Zoom
Good Reads:
Positive vibes at work make your heart healthy
We all know that feeling in sync and good about our workplace team makes life easier. Now, a study by UC San Diego has revealed that actively appreciating our coworkers may also improve our heart health and reduce stress! Researchers found that teammates who thanked each other before performing high-stress tasks had better cardiovascular responses than those who did not. Explore the results.
Practice of the month: Savoring Walk
How a stroll outside can help build lasting happiness. Why you should try it: We're often too distracted to notice our surroundings. This practice can help you tune in to the beautiful, pleasant things in your everyday environment.
Podcast: Gratitude Break: A 10-Minute Guided Practice
We guide you through a reflection of three things you're grateful for today. This practice is shown to boost happiness, connection, and motivation while reducing stress.
June
June is Men's Health Month
June is Men’s Health Month, a national observance used to raise awareness about health care for men and focus on encouraging boys, men and their families to practice and implement healthy living decisions, such as exercising and eating right.Ergo Angle: Ergo on the Road
How do we stay ergonomic in new set-ups, shared housing and hotels? These tips and tricks from the Ergo Team will keep you safe.Benefits Corner: Upcoming Benefits Workshops
The Benefits Office has compiled a great list of upcoming workshops: medical coverage for college bound kids, estate planning, and preparing for retirement.One Minute for Wellness Slides
Be Well at Work Elder Care Program
The Elder Care program offers confidential, free assistance to Berkeley Lab employees who are caring for or concerned about an elder or dependent adult. The Elder Care Program offers:Free, confidential counseling, consultation, assessment, and referral to local and long-distance resources.
Consultation for supervisors, managers and colleagues regarding faculty and staff who are experiencing stress and/or performance problems due to caregiving responsibilities.
Informative workshops and webinars.
Upcoming Events:
Caregivers connect: Caregivers Connect is a support group for caregivers concerned about or caring for an elder or younger adult with a chronic health issue.The group will meet virtually on the first Tuesday of the month, and the third Friday of the month from 11 am -12 pm.
To register, please email kpatchell@berkeley.edu
This summer, Be Well at Work Elder Care Program will provide a three part experiential series targeting the emotional wellbeing of Family Caregivers.
Moving Beyond the Burden of Guilt - Thursday, June 3 - 12:10 - 1:30 pm
“Loss, Losing and Loosening”*: Lessons of Grieving and Caregiving - Tuesday, July 26 - 12:10 - 1:30 pm
Turning Challenges into Gifts: A Caregiver's Perspective - Tuesday, August 30 - 12:10 - 1:30 pm
To register, please email employeeassistance@berkeley.edu
Good Reads:
Can’t We Talk About Something More Pleasant? – Roz Chast
New Yorker cartoonist Roz Chast brings her signature, and often hilarious, humor to the topic of aging parents. Told through four-color cartoons, family photos, and documents, this funny and touching memoir brings both comfort and comic relief to family caregivers.Being a Caregiver: Our Favorite Reads - Harvard Business Review
Meditation of the month:
Mindfulness is one of the greatest tools caregivers can develop to combat stress and uncomfortable feelings associated with being a Caregiver. The Zen Caregiver Project is offering various classes from May-July 2022 on Mindfulness as it relates to Caregiving: https://zencaregiving.org/events/
May
May is Mental Health Awareness Month
Mental Health Awareness Month raises awareness about the importance of mental health and its impact on the well-being of children, adults, families, and communities.May is Seasonal Allergy Awareness Month
May is the peak season for allergies - learn more about why you're sneezing all the time, how to cope, and how to tell the difference between allergies and Covid.Ergo Angle: Posture!
Your posture has a huge impact on your overall health. Take action to become more aware, gain control and adjust your posture at work, at home and at play.Benefits Corner
Please visit our Employee Discount site for Columbia's Employee Store invitation for the limited time offer to Lab employees. While you're there, check out the Ticket at Work offerings for May .Upcoming Events:
Leading Change Workshop for Managers & Supervisors - Tuesday, May 24 at 12 noon
This workshop discusses elements of organizational change, the nature of resistance, and strategies to help lead people through a change process.One Minute for Wellness Slides
Good Reads:
Practice of the month - Gratitude
Gratitude Letter - Feeling gratitude can improve your health and happiness; expressing gratitude also strengthens relationships. This exercise encourages you to express gratitude in a thoughtful, deliberate way by writing—and, ideally, delivering—a letter of gratitude to a person you have never properly thanked.
Berkeley Lab's Bucketlist - Thank your colleagues for a job well done on LBNL's very own gratitude platform.
Guided Meditation of the month: Body Scan for Sleep
This short 13 minute guided meditation is designed to help you relax and drift off to sleep.
April
April is National Minority Health Month
According to the National Institute on Minority Health and Health Disparities this month is “a time to raise awareness about health disparities that continue to affect racial and ethnic minority populations and encourage action through health education, early detection, and control of disease complications.”Ergo Angle: Let’s Get Back to Work!
As more and more of us return to The lab, we might notice that things have changed. This handy check-list from the Ergo team will get you thinking about your work station set up whether you’re going back full time, plan to be hybrid or will continue to be fully remote. It also has a lot of other resources to make your return to on-site as smooth as possible.Return-to-Sites Website
If you’re new to the lab or just haven’t been back in a while, this great website has everything you need to know in one place.
Get Outside
Returning to onsite work on the hill? Check out the new outdoor seating map to find a place to have lunch with colleagues or host an in-person meeting.Upcoming Events:
Wellness in the New Normal - Every two weeks, on Tuesday at 12:15 pm. Looking for community and support as we transition to onsite/hybrid work? Have you found approaches that enhance your resilience around the challenges of hybrid work that you can share? Connect with fellow Berkeley Lab colleagues and join in on short facilitated discussions once every two weeks to share tips on being well throughout this challenging time.One Minute for Wellness Slides
April Wellness Resources - Return to the Office Toolkit
Good Reads:
Going back to the office? 6 tips to help you adjust
This thoughtful article from Ted.com reminds us to bring compassion with us when we return to the office, how to have realistic expectations, set boundaries and create new routines.Why You’re So Anxious About Going Back to the Office - Harvard Business Review “Feeling anxious about going back to the office doesn’t mean you’re fragile or have poor coping skills. There are good reasons that these types of transitions spike our anxiety.”
Podcasts:
The Great Awkward - Brené Brown. With her trademark humor, Brené Brown talks with her co-worker about just how awkward it’s going to be to go back to the office.
Practice of the month - Small Talk
Remember making small talk at the office? It’s been a while! This easy practice reminds us why social connection is important to our well-being and sense of belonging.Guided Meditation of the month: Common Humanity
This short 10 minute guided meditation will remind you that we’re all human, facing similar problems, including the anxiety of returning to the office!
March
Nutrition & Health:
This month we look at what our bodies need nutritionally. What fuels us, what helps us to have less inflammation, what can get us revved up, and what can calm us down. It's all found in what we eat and drink!The Employee Assistance Program
The Employee Assistance Program provides no cost confidential counseling and referral for Berkeley Lab employees. The program is available to employees, and their families and dependents. The services are completely voluntary and there is no fee for services. Give them a call if you need some support.Ergo Angle:
This month we “focus” on eye health. While there has been much talk about “blue light” and the subsequent eyeglasses, filters, etc. that followed, it still remains somewhat controversial. Instead- let's look at how we can keep our eyes their healthiest when looking at our multiple screens throughout our day.
One Minute for Wellness Slides
Watch:
UC Berkeley Campus Conversations: Mental Health & Wellbeing - A conversation with professors of psychology Christina Maslach, pioneer of research on the definition, predictors and measurement of job burnout, Dacher Keltner, founding director of the Greater Good Science Center, and Peter Cornish, director of Counseling and Psychological Services as they discuss issues surrounding stress, burnout, and well being.Guided Meditation of the month:
Health & Wellness Meditations from the UCLA Mindful Awareness Research Center.
February
February is Heart Month:
February is American Heart Month, a time when we focus on our cardiovascular health. Remember that your heart is a muscle, and just like your other muscles, the harder you exercise and the more activity you do, the stronger it becomes!Financial Planning in 2022
It's a great year to ace financial planning. From spending less or saving more to planning for retirement and, the beginning of the year is a great time to take advantage of the free financial planning tips, tools and advice that are available through Fidelity Investments.Ergo Angle:
This month we take a page out of the Facilities playbook to talk about the best body mechanics for lifting, carrying, pushing, pulling, standing and reaching.Upcoming Events:
UC Berkeley's Be Well at Work Program offers a wealth of workshops open to lab employees. Check out their eldercare and parenting workshops. Be sure to sign up in advance!One Minute for Wellness Slides
Good Reads:
How to Improve Your Mental Health - New York Times
Relaxing is a Skill - New York Times
Meditation of the month:
Thich Nhat Hanh was a global spiritual leader, poet and peace activist, revered around the world for his powerful teachings and bestselling writings on mindfulness and peace. He passed away on Jan 22, 2022. Listen to a few of his talks for free on Insight Timer.Feel Good Podcasts:
Whether you’re exercising, cleaning, commuting or simply seeking some off-screen entertainment, podcasts are a great way to connect while disconnecting. UC has compiled their favorite happiness-inspiring, surprising and motivating episodes from UC podcasts last year. Check them out here.
January
Back to Basics… Eat Well, Move, Feel Better!
If it’s true that “we are what we eat” then why not eat HEALTHY? If this is the year that you’re going to give yourself the gift of health, read on!Wellness Seminar Replay:
This presentation takes a closer look at loneliness and what we can do to de-stigmatize and alleviate it – for ourselves and others. One way is to build community - check out our list of ways to make new connections at the lab.Ergo Angle: What do you do to recharge?
The EHS Ergonomics Team asked employees what they do to recharge and what can prevent us from taking time to recharge. Check out the survey summary slides for common hurdles to taking breaks and some creative suggestions to get to you started. Find inspiration to recharge and track your progress daily with this handy checklist.Benefits Corner:
If you haven't already done so, be sure to check out the new Benefits website for an easy way to see and review all of our benefit information. Also be sure to check out the Employee Discount page - chocolate anyone?
One Minute for Wellness Slides
Good Reads:
“Serious” Leaders Need Self-Care, Too - This article from the Harvard Business Review makes the case for why self-care is essential for everyone at work.Meditation of the month:
Get started with a meditation practice using one of the many great available apps - we even get a few of them free! Check out list and more great mindfulness practices on our Mindfulness page.Practice of the month:
We could all probably be a little kinder to ourselves - try this practice of writing yourself a letter full of self-compassion. It’s a great way to shift your inner dialogue from harsh to kind.Podcast of the Month:
Ten Percent Happier - Karamo: How to Actually Do Self-Love
It might sound a little cliched, but there’s science to back up the practice of self compassion. Dan Harris brings his traditional skepticism and humor to the topic in this interview.
2021
December
The Mind-Body Connection
Mind-Body Connection is the belief that the causes, development and outcomes of a physical illness are determined from the interaction of psychological, social factors and biological factors. Take a look at the link above to find ways to improve your health and boost your mood.There's still time to sign up for the Winter Wellness Healthy Holiday Challenge
Join us this Holiday Season for 5 weeks of healthy eating, moving, thinking and being. Signing up will bring you weekly emails where we'll explore new activities, recipes and further reading to move through this Holiday Season with ease. Our challenge will go from November 15th until December 17th. Interested? Sign up and join us here: Winter Wellness Sign Up FormErgo Angle:
Get Organized!
As we march into the end of the year and the thought of some real “downtime”, why not take this time to clear out the clutter and get our home office spaces organized and ready for the New Year?Recharge this Holiday Season
Take regular breaks away from your workspace and stretch regularly. Need ideas? Check out how to RECHARGE from ergo.lbl.gov. Have ideas? Take our SURVEY and share them!
One Minute for Wellness Slides
Good Reads: Gratitude: The best medicine during tough times
Practice of the month: Life Crafting
Podcast of the Month: Why you should make small goals
November
November is Movember
Movember is an annual event involving the growing of moustaches during the month of November to raise awareness of men's health issues, such as prostate cancer, testicular cancer, and men's suicide. The Movember Foundation runs the Movember charity event, housed at Movember.com.Winter Wellness Healthy Holiday Challenge
Join us this Holiday Season for 5 weeks of healthy eating, moving, thinking and being. Signing up will bring you weekly emails where we'll explore new activities, recipes and further reading to move through this Holiday Season with ease. Our challenge will go from November 15th until December 17th. Interested? Sign up and join us here: Winter Wellness Sign Up FormBenefits Corner: Open Enrollment Ends November 19th
Open Enrollment is shorter this year: it ends Friday, November 19th at 5 pm. Visit the Lab’s Open Enrollment website for UCPath Webinars time and date, Top 6 Things to Know, video recordings from the carriers, and if needed schedule a meeting with the Health Care Facilitator.Ergo Angle: Recharge this Holiday Season
November usually has us traveling to see family or friends or having them come to visit us. Either way, it’s high time for a VACATION. And because your mental health depends on it, it’s time to make those important connections with people and unplug for a while and recharge.
One Minute for Wellness Slides
Good Reads: How Nature Helps Us Heal
Practice of the month: Gratitude Journal
Meditation of the Month: Gratitude meditation
October
October is Breast Cancer Awareness Month
October is Breast Cancer Awareness Month, which is an annual campaign to increase awareness of the disease. Check out our resources for a few ways you can help women in need this month. Learn more about breast cancer.Take a break and recharge
Phones, Pods, Pads and Watches all have to be re-charged to work- what about you? Take some time to recharge your own batteries...Stretch, Rest, Breathe. Take a deeper look at our website for stretch breaks, yoga, meditation, places to get outside for a walk, and more.Get Ready for Open Enrollment
Open enrollment will take place from October 28 - November 19 this year. UC's 2021 Open Enrollment website will go live during the week of October 25th, but here is the Sneak peek article found on the UCNet website. Take a look at the LBNL Benefits Office page when Open Enrollment starts for more information.Ergo Angle: Take a Break and Get Moving
Breaks are so important we're telling you about them twice this month! Not only are they good for your mind, but they're essential for your body and a key part of staying ergonomically safe. Take a look at these 1-Minute-for-Safety slides and share one at your next meeting.
One Minute for Wellness & Safety Slides
Good Reads
Watch: UC Irvine's Wellness Adds Up video library
Start improving your mind, body, spirit and environment, one short video at a time, at this UC Irvine wellness site. Topics include strength, flexibility, stress management, sustainability, nutrition and motivation.
Practice of the month: Give it Up
Podcast of the month: What Happens When We Play
Meditation of the Month: Explore a variety of meditations from the UCLA Mindful Awareness Research Center (MARC)
September
September is Flu Awareness Month
Along with the flu, this fall and winter may bring a new wave of COVID-19 cases. A flu vaccine can reduce the risk of the flu and help conserve potentially scarce health care resources needed to fight the coronavirus pandemic. Learn more about the flu vaccine.Explore your Health Plan's Wellness Benefits
All UC health plans offer wellness benefits--such as wellness coaching, classes, and discounts. Explore what your health plan offers on a new website created by UC Berkeley: Health Plan Resources.Ergo Angle: Lighting, Glare and Vision
Days are getting shorter and nights longer, we have longer shadows and more intense glare through our windows that can make for squinting dry eyes and fatigue as we struggle to see our computer screens! This month, we take a hard look at glare, lighting and vision.One Minute for Wellness Slides
Good Reads
Watch: Need a little awe in your life? Watch these two short videos:
Website of the Month: 12 Keys to Wellbeing
Meditation of the Month: Reset: Decompress your body and mind
August
August is Immunization Awareness Month
National Immunization Awareness Month (NIAM) is an annual observance held in August to highlight the importance of vaccination for people of all ages. Learn more about the vaccines you need.Build Your Resilience
Building resilience involves behaviors, thoughts, and actions that anyone can learn and develop. Like building a muscle, increasing your resilience takes time and intentionality. Check out the One Minute slide and this website for Berkeley Lab and community resources, suggestions, and practices.Ergo Angle: Telework Resources
How's your home setup treating you? Sticky keys on that keyboard? Mouse clicking more than you need to to get it to respond? Still sitting in a wooden kitchen chair? Take a look at the Telework catalog on eBuy and order yourself something new.Benefits Corner
24-Hour Fitness membership discount and more.One Minute for Wellness Slides
Good Reads
Five Science-Backed Strategies to Build Resilience - The Greater Good Science Center
Building your resilience - American Psychological Association
Tool of the month: University of Minnesota Well-being Assessment
Watch: UCSF: Resilience and Emotional Well-Being Video Series
Meditation of the Month: Common Humanity Meditation