LCCEF Logo Color for Lights 040319-01

3/4/2019 Weekly Communications Update

 

Snow Snow Snow!!

Wow! Our winter weather has been hitting us hard. We hope everyone is safe and warm.  

You can find college closure pay information at: https://www.lanecc.edu/copps/documents/pay-school-closure

 

Early Separation Incentive

The deadline to accept this Early Separation Incentive has been extended because of college closure last week.  It is in 4 days, Friday, March 8, 2019. This will likely be your last chance to receive this separation incentive.  We recommend you consult with a personal financial planner before making your decision.

 

Constitution Committee Update

Ballots were counted and the amendment did not pass.  A ⅔ (or 66%) vote was needed for approval. The final count was 62% Yes, 37% No (109 cast, 68 Yes, 40 No, 1 abstain).  What this means is the Constitution Committee will ask you to vote multiple times on multiple sections instead of 1 vote to approve all changes.  For a few of the proposed changes see the posted notes dated 1.22.19.  You can also see our working draft with notes attached to it here. For comments, thoughts and questions reach out to the Constitution Chair Kyle Schmidt or EC Liaison to the Constitution Committee our Recording Secretary Marsha Sills.  Also see the Constitution webpage.

 

Lisa Fragala for LCC Board of Education

LCCEF proudly endorses Lisa Fragala for Lane Community College Board of Education. Lisa is a 2nd grade teacher in Eugene, an active member in multiple labor union organizations including our local labor chapter and the OEA Board Director for District 5. Lisa continues to bring her passion for social justice, a local workforce, and love for Lane’s community to each position she holds.

Lisa was a student at Lane years ago and has great memories of her time here. She told the local labor chapter that she remembers our college as an unforgettable part of her higher education experience and recognizes the significant impact LCC has for other students’ lives and the community as a whole.

Please read more about Lisa on her campaign page here. Also like and share her Facebook page Lisa Fragala for Lane Community College Board.

 

Results of the Workload Survey

Thank you to everyone who completed this survey!  The results will help your Union Leaders advocate for specific needs.  

Forty-four (44) Employees from thirty (30) departments participated in the Workload Survey. Many departments lost FTE in the last 5 years and much of the work has been push onto the remaining staff, including part-time/hourly/student workers. Sometimes, work is left undone. 70% of the participants feel there is not enough staff to serve students and hiring more full time employees was the most popular suggestion.

See the full summary here.

 

Bargaining – Economic Re-opener

Our first meeting was Friday, February 22.  At this meeting we discussed ground rules and determined dates for recurring meetings. Meetings will be held on Fridays from 1-3pm until completed (location TBD).  These meetings will be open to members as silent observers. Members will need to use leave time or work out flex time with your manager in order to attend. Contact any of your Union Officers if you have questions.

This is an economic re-opener and is intended to cover the next 2 years, through June 30, 2021.  For several years now the 2 year reopener has been settled for just 1 year which puts us back in bargaining every year.  We will work to get a contract on economics for two years as it is hard on employees and morale to bargain every year.

Wages and insurance will be the biggest part of bargaining. Our insurance contract expires October 1, 2019.  In addition to economics we plan to bargain the impact of the Janus decision and fixing the language in our contract that refers to fair share employees. A Plus 1 item is also to be bargained. We are hoping to address several items beyond just one in this session. We have 4 subcommittees formed to research, and provide information and insights for the negotiations team at the table.  Those subcommittees are:

  • Communications
  • Insurance
  • Surveys
  • Contract Language (Janus Impact)

If you are interested in serving on the Bargaining Team or Bargaining Committee please reach out to us via our Interest Form.   The LCCEF Bargaining Negotiating Team consists of Kenny Ascheri, Matt Danskine, Robin Geyer, Steve Kayl, Bryan Lawley (AFT Rep), Nikki Li, Casandra Rhay, Dawn Rupp, and Marsha Sills.  

 

Non-Economic Bargaining Suggestions

As part of the economic reopener we have the ability to bargain one (1) non-economic issue.  We would like to hear from you!  What would the membership like our +1, non-economic issue to be?  Please email your suggestions to communications@lccef.org. Some examples would be things like COPPS Policy enforcement, manager evaluations, zero-tolerance bullying policy… Think about what could be done at Lane to make it a better place that doesn’t directly involve money and send in your suggestions.

 

Insurance Committee

A group of 16 employees, both Classified (10) and Managers (6) has been formed to research Insurance Options.  We have met three times, and have established 4 topics to research and created 4 subcommittees based on the 4 topics.

Topics include:

  1. Health Savings Accounts (HSA)
  2. OEBB
  3. Section 125
  4. Impact Options.  

The 4 subcommittees are meeting separately from the group and then bringing the results of their research back to the entire group which is scheduled to meet every 2-3 weeks. Our Insurance is with PacificSource (both Classified and Managers) until Oct 1, 2019.  We are trying to be proactive in researching options so members have enough time to digest the information and make informed decisions. More as things progress.

 

AFT Membership Organizing Institute: Now recruiting members for Round 3

For more information, view the post, or contact Jessica Foster at jfoster@aft.org or 971-888-5665

 

Lane’s Governance Review

Lane’s Governance System has been under review for almost 1 year.  A task force was created by President Hamilton to assist in the process.  The taskforce included employees from all 3 groups. Four working groups were formed from the members of the task force in the following areas:

  • Data Synthesizing and Evaluation
  • Principles and Evaluation Criteria
  • Framing Questions
  • Models and Best Practices

Now the Governance Subcommittee (GSC) of College Council are meeting to assess all this information and make recommendations to the President. For more information visit the governance blog site.

 

Union Benefits – Discounts on almost everything

Welcome to DinnerTime, where happiness is now being served.

The American Federation of Teachers and DinnerTime have partnered to make it more fun and less stressful for you to get a delicious, healthy dinner on the table—and save on groceries, too!

You’ll save time and money. We’ll plan meals you will love. Life will be so much easier.

As a DinnerTime member, you’ll get customized meal plans with nutritious entrees and side dishes based on your unique preferences—automatically using ingredients on sale at your local grocery store.  https://www.dinnertime.com/content/aft/

 

General Membership Meeting

Scheduled for March 21, 2019. Details to follow.

 

Upcoming and Current Work.

Many hands make light work!  We could REALLY use your help! To participate in any of these opportunities, or to find out more, click here.

  • Bargaining in Spring 2019
  • The Constitution and ByLaws rewrite
  • LCCEF Contract Committee (educate members and managers)
  • Member Organizer Institute
  • Officers in Training
  • Worksite Leaders
  • Grievance Committee

Our union by the numbers

  • Membership: 345 full members
  • Officers: 8 officer positions filled  / 3 positions vacant (1 COPE Chair, 2 Member at Large)
  • Labor Management: 22 active cases including 3 multiple member/group issues, 88 resolved since Jan 1, 2018, helped place 17 members in new positions.

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Useful Links

 

LCCEF Logo Color for Lights 040319-01

2-11-2019 Weekly Communications Update

 

Early Separation Incentive

Reminder the deadline to accept this Early Separation Incentive is in 17 days, March 1, 2019. This will likely be your last chance to receive this separation incentive.  We recommend you consult with a personal financial planner before making your decision. The college will host information sessions but cannot advise you on this decision.

Separation Incentive Info Session

Human Resources and LCCEF Leadership will be holding an information session this Wednesday, February 13th from 1:00-2:30 in Building 2, Room 214.

All posts about the incentive can be found here.

PERS Retirement Workshops

Human Resources has arranged to have John Van Ravenhorst from Voya and Anna Pomykala from Foresters to conduct the following PERS retirement workshops.  

Tuesday, February 12
9:00am – 10:00am
Building 16, Room 211
Presenter: John Van Ravenhorst

Wednesday, February 13
4:00pm – 5:00pm
Building 16, Room 211
Presenter: John Van Ravenhorst

Thursday, February 14
12:00pm – 1:00pm
Building 17, Room 308
Presenter: Anna Pomykala

Tuesday, February 19
12:00pm – 1:00pm
Building 17, Room 308
Presenter: Anna Pomykala

 

Food Services/CML/Titan Store

Reminder:  Thursday, 2/14/2019 is the Board of Ed Meeting in the Boardroom. Public Comment begins near 6:30pm. Please send us your thoughts and ideas and see the information we have posted so far here.

 

Insurance Committee

A group of 16 employees, both Classified (10) and Managers (6) has been formed to research Insurance Options.  We have met twice, have established 4 topics to research and created 4 subcommittees based on the 4 topics.

Topics include:

  1. Health Savings Accounts (HSA)
  2. OEBB
  3. Section 125
  4. Impact Options.  

The 4 subcommittees will meet separately from the group as often as they believe is necessary and the entire group will meet every 2-3 weeks to report back. Our Insurance is with PacificSource (both Classified and Managers) until Oct 1, 2019.  We are trying to be proactive in researching options so members have enough time to digest the information and make informed decisions. More as things progress.

 

Lane’s Governance Review

Lane’s Governance System has been under review for almost 1 year.  A task force was created by President Hamilton to assist in the process.  The taskforce included employees from all 3 groups. Four working groups were formed from the members of the task force in the following areas:

  • Data Synthesizing and Evaluation
  • Principles and Evaluation Criteria
  • Framing Questions
  • Models and Best Practices

Now the Governance Subcommittee (GSC) of College Council are meeting to assess all this information and and make recommendations to the President. For more information visit the governance blog site.

 

Constitution Committee Update

Got questions about the Constitution Committee’s work or about the current amendment on the ballot? Come chat with us!

Constitution Committee members will be available for coffee talks about the committee’s review of the Constitution, proposed changes AND to help address questions about the amendment on the ballot. Ballots are due Feb. 20.

Come join us for a FREE cup of coffee on these dates and times:

  • Tuesday, Feb. 12,  12:15 – 12:45 p.m., Building 2, Room 213
  • Wednesday, Feb. 13, 8:00 – 8:30 a.m., Building 2, Room 213
  • Thursday, Feb. 14, 3:00 – 3:30 p.m., Building 2, Room 214
  • Friday, Feb. 15, 3:00 – 3:30 p.m., Building 2, Room 213

 

Lisa Fragala for LCC Board of Education

LCCEF proudly endorses Lisa Fragala for Lane Community College Board of Education. Lisa is a 2nd grade teacher in Eugene, an active member in multiple labor union organizations including our local labor chapter and the OEA Board Director for District 5. Lisa continues to bring her passion for social justice, a local workforce, and love for Lane’s community to each position she holds.

Lisa was a student at Lane years ago and has great memories of her time here. She told the local labor chapter that she remembers our college as an unforgettable part of her higher education experience and recognizes the significant impact LCC has for other students’ lives and the community as a whole.

Please read more about Lisa on her campaign page here. Also like and share her Facebook page Lisa Fragala for Lane Community College Board.

 

Bargaining – Economic Re-opener

The college submitted their demand to bargain.  

This is an economic re-opener and is supposed to cover the next 2 years. Wages will be the biggest part of bargaining and our insurance contract that expires October 1, 2019 so we will bargain the impact of that as well.  In addition to economics we plan to bargain the impact of the Janus decision and fixing the language in our contract that refers to fair share employees. We have 4 subcommittees formed to research, and provide information and insights for the negotiations team at the table.  Those subcommittees are:

  • Communications
  • Insurance
  • Surveys
  • Contract Language (Janus Impact)

If you are interested in serving on the Bargaining Team or Bargaining Committee please reach out to us via our Interest Form.

 

Union Benefits – Discounts on almost everything

Valentine’s Day is Coming – Union Members Save 25% on Flowers

Valentine’s Day is Thursday, February 14. Did you know that Teleflora has been working with local florists to deliver joy since 1934?

Get the deal here.

 

Weather Alerts

It’s that time of year again.  There have been a number of announcements about weather closures, but, just in case, here you go.

Lane Alert

Lane will always use Lane Alert to announce closures by 6:30am (for day shift) and 3:00pm (for evening shift).  LaneAlert notifications are sent via text and email, depending on your settings. Texting is the fastest way to be notified of an emergency. If you aren’t receiving LaneAlert texts or emails, login to myLane and click the Lane Alert Emergency Notification link in the Personal Information menu and update your contact information.

Flash Alert

https://www.flashalert.net/ is another great way to be notified.  It is a free service and also sends out email or text alerts.  Flash Alert also works with many public school districts, so, if you have children you may want to subscribe to Flash Alert for those schools as well.  I have used Flash Alert for many years and have never received questionable messages. They do not share your information.

 

Upcoming and Current Work.

Many hands make light work!  We could REALLY use your help! To participate in any of these opportunities, or to find out more, click here.

  • Bargaining in Spring 2019
  • The Constitution and ByLaws rewrite
  • LCCEF Contract Committee (educate members and managers)
  • Member Organizer Institute
  • Officers in Training
  • Worksite Leaders
  • Grievance council

Our union by the numbers

  • Membership: 345 full members
  • Officers: 8 officer positions filled  / 3 positions vacant (1 COPE Chair, 2 Member at Large)
  • Labor Management: 17 active cases including 3 multiple member/group issues, 88 resolved since Jan 1, 2018, helped place 17 members in new positions.

 

Fitness & Happiness

Wendy Simmons, Lane’s Wellness Program Director, has agreed to allow the LCCEF to include her Happiness messages in our weekly updates.  Thank you Wendy!

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Now that you’ve reduced your stress levels, let’s get mindful.  And if you feel like sharing your experience from last week’s challenge, please do.

Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us. (“Mindful Staff” 10-8-14)

Research shows that there are many benefits of being mindful, including: Shapiro et. al (2006)

  • Reduced rumination
  • Stress reduction
  • Boost in working memory
  • Lower emotional reactivity
  • Increased relationship satisfaction

Challenge #1: Over the next week choose three meals to eat mindfully

Start by taking a good look at what you’re about to eat. Take note of the textures, shapes and colors, then, notice any smells and sounds. When you take a bite, notice the temperature, the texture and all the different tastes. Be aware of how the food feels on your fork or in your hand, then how it feels in your mouth. Notice your mouth chewing away, and your breathing as you go.

Benefits: Being mindful when we are eating food allows the body to respond properly to what it’s doing. If you eat whilst worrying about your next meeting, the body is in stress mode and digestion is compromised. Eating mindfully also allows for the proper signals to be sent to the brain when we’re full, preventing us overeating.

Challenge #2 Visit the LANE Labyrinth

Schedule a time this week to visit the labyrinth near the fountain on Lane’s main campus. Put your phone on silent and mindfully walk the labyrinth.  

“Before entering the labyrinth we need only take a few moments to think about what’s worrying us. After that, we should clear our mind, and let it go wherever it may as we walk the path. It is said that in this way we can gain great insight into our concerns. The path is continuous and has only one entrance, which serves as the exit once the path is completed. It is believed that it represents a journey to our own center and back again out into the world. Labyrinths have long been used as meditation tools. It is a metaphor for one’s life journey.” -Silvia Uribe

OR Challenge #3: Schedule meditations

This week, set aside 5-10 minutes at the start or end of your day to listen to a short meditation.  Aim to do this for at least 3 days of the week and see how you feel afterwards. You can use one the practices below to guide you.  

Try to focus your attention on the guided meditation and if you find your thoughts wandering, just be aware of this and guide yourself back to the words in the meditation.

Supplemental Information – Upcoming Free Class:

Discover the Joy of Hula! Hula is the indigenous movement art and voice of the Hawaiian people, the dance of life that connects us with the stories from ancient times to the present day, stories of the land, earth and sky.  This movement class offers hula in a fun and engaging fitness style that welcomes and supports participants of all skill levels, ages and body types. A great supplement to a health, as you engage in low-impact movements using core muscles and breathe to improve coordination, flexibility and whole body wellness.  No experience necessary. Wear modest, comfortable clothing you can move freely in. Be prepared to dance barefoot and bring a sarong wrap to wear. All employees and students are welcome.

Instructor Iwalani Raes, Asian-American & Pacific Islander Program Coordinator
Four Tuesdays, Feb 19 – March 12, 12 – 12:50 p.m.
Building 30, Room 135
Register for CRN 34018  

Cheers,
-Wendy   

 

Useful Links

 

LCCEF Logo Color for Lights 040319-01

PERS Retirement Workshops

Human Resources has arranged to have John Van Ravenhorst from Voya and Anna Pomykala from Foresters to conduct the following PERS retirement workshops.  

If you are considering using the separation incentive, it might be a good idea to attend.

Tuesday, February 12
9:00am – 10:00am
Building 16, Room 211
Presenter: John Van Ravenhorst

Wednesday, February 13
4:00pm – 5:00pm
Building 16, Room 211
Presenter: John Van Ravenhorst

Thursday, February 14
12:00pm – 1:00pm
Building 17, Room 308
Presenter: Anna Pomykala

Tuesday, February 19
12:00pm – 1:00pm
Building 17, Room 308
Presenter: Anna Pomykala

 

LCCEF Logo Color for Lights 040319-01

2019 Classified Voluntary Separation Incentive

As you may be aware, LCCEF leadership has worked with College Administration to agree to a 2019 voluntary employment separation incentive option for eligible classified employees. Attached for your reference is the signed 2019 Employment Voluntary Separation agreement as well as the 2019 Separation Incentive Election Form. Qualified employees wishing to separate employment under this agreement must submit the attached form to the Human Resource Department by or before the end of the work day on Friday, March 1, 2019. Human Resources is located in Building 3, Room 114.

The important details of the 2019 classified Voluntary Separation Agreement include the following:

  1. Current C1/C2 (.500 FTE or greater assignment) who will be age 55 or older by July 31, 2019 and were hired by or before January 1, 2009 into a C1/C2 (.500 FTE or greater assignment) are eligible.
  2. Employees must fully separate from employment with the College no later than July 31, 2019.
  3. Eligible classified employees must submit a completed form (attached) to the Human Resource Department by or before the end of the work day on Friday, March 1, 2019, in order to access the benefits outlined in the 2019 voluntary separation agreement.

Human Resources will be putting together resources for employees such as: Website, Information Sessions, and providing PERS retirement workshops with representatives from some of our Tax Sheltered Annuity Providers (i.e. Foresters, Voya) during the month of February.

More Information to come!

2019 LCCEF Voluntary Separation Incentive

2019 Classified Separation Incentive Election Form





LCCEF Logo Color for Lights 040319-01

2-4-2019 Weekly Communications Update

 

Early Separation Incentive

The college is offering an Early Separation Incentive to all 3 employee groups again this year.  College representatives are saying this will be the last time they offer this incentive. (Have we heard that before???)   

The deadline for handing in the paperwork is 3/1/2019, which is earlier in the year than it has been in the past.  We will post the official document as soon as we have it. HR will be sending out the “official notice” via Groupwise as well.  I would expect to see that no later than mid-week this week.

 

Weather Alerts

It’s that time of year again.  There have been a number of announcements about weather closures, but, just in case, here you go.

Lane Alert

Lane will always use Lane Alert to announce closures by 6:30am (for day shift) and 3:00pm (for evening shift).  LaneAlert notifications are sent via text and email, depending on your settings. Texting is the fastest way to be notified of an emergency. If you aren’t receiving LaneAlert texts or emails, login to myLane and click the Lane Alert Emergency Notification link in the Personal Information menu and update your contact information.

Flash Alert

https://www.flashalert.net/ is another great way to be notified.  It is a free service and also sends out email or text alerts.  Flash Alert also works with many public school districts, so, if you have children you may want to subscribe to Flash Alert for those schools as well.  I have used Flash Alert for many years and have never received questionable messages. They do not share your information.

 

Food Services/CML/Titan Store

The next Board of Education meeting is on February 14th (Happy V-Day!).  We don’t know yet if the Board will be asked to make a decision about outsourcing at this meeting, or if that will be pushed to a later meeting.  We don’t even know if this will be on their agenda, but our guess is that it will.

Some restructuring of the Titan Bookstore has already taken place. Two contracted staff members have been reassigned to other areas of the college moving the IT Support and Finance support to more appropriate departments.  Centralized support departments is how the private sector increases profits. With 5 months left in the fiscal year, this will help.

Other changes, such as limiting hours of operation and a possible partnership/merging of Food Services and the Titan Bookstore, have also been discussed.  It looks like we may be moving in that direction but we are a long way from saving these services.

Please show up for the February 14th Board Meeting wearing your LCCEF t-shirts and/or buttons.   Even better, speak during the public comment section and continue to share your comments and ideas here.  The more support and information we provide the harder it is to make poor decisions.

 

Bargaining – Economic Re-opener

The college submitted their demand to bargain to LCCEF last Friday.  This was expected, but not for another month or so. They want to start the process earlier this year with the hopes that starting early will get the process finished on time.  We are not convinced since both HR and LCCEF Leadership have very heavy workloads, but it’s worth a shot.

This is an economic re-opener and is supposed to cover the next 2 years. Wages will be the biggest part of bargaining and our insurance contract expires October 1, 2019 so we will bargain the impact of that as well.  In addition to economics we plan to bargain the impact of the Janus decision fixing the language in our contract that refers to fair share employees. If you are interested in serving on the Bargaining Team or Bargaining Committee please reach out to us via our Interest Form.

 

Constitution Committee Update

The Constitution and By-Laws Committee next meets from noon to 1 pm Feb. 5 in 2-214. These meetings are open to any LCCEF member.

Ballots on the proposed amendment that would allow substantial revisions of the LCCEF Constitution and Bylaws as a whole instead of bits and pieces are due on Feb. 20. The revisions will be brought to the full membership in a separate vote at a later date (after the committee’s work is done. Here is the proposed amendment.

Want to know some of the constitutional changes that the committee has recommended so far? Visit our latest update here. Please note: these recommendations are not binding and the Feb. 20 vote is not related to the committee’s recommended changes. A vote on recommended changes will be held at a later date. The Feb. 20 vote would enable members to take a single vote (at a later date) on proposed constitutional and bylaws revisions.

 

Union Benefits – Discounts on almost everything

AFT Robert G. Porter Scholars Program

This program offers four 4-year, $8,000 post-secondary scholarships to students who are dependents of AFT members, as well as 10 one-time $1,000 grants to AFT members. Grants can be used for continuing education and also for implementing programs or introducing tools in the classroom, workplace and/or community.

The 2019 application is now open for submissions through March 31, 2019

Letters of recommendation and school transcripts/reports are due by April 14, 2019.

For more information about the Porter Scholars Program see the links below. Contact PorterScholars@aft.org if you have additional questions.

LCC Foundation Scholarships deadline is also approaching.

Application deadline for the 2019/2020 academic year is March 4, 2019.  More info here.

 

Upcoming and Current Work.

Many hands make light work!  We could REALLY use your help! To participate in any of these opportunities, or to find out more, click here.

  • Bargaining in Spring 2019
  • The Constitution and ByLaws rewrite
  • LCCEF Contract Committee (educate members and managers)
  • Member Organizer Institute
  • Officers in Training
  • Worksite Leaders
  • Grievance council

Our union by the numbers

  • Membership: 345 full members
  • Officers: 8 officer positions filled  / 1 position vacant (COPE Chair)
  • Labor Management: 36 active cases including 5 multiple member/group issues. 61 resolved since Jan 1, 2018
  • Currently 1 grievance
  • Helped place 15 members in new positions.

 

Contract Information in Plain English

11.7 Requests for Reclassification Review

(For employees hired into budgeted positions of .500 FTE or greater), Appendix F and Appendix G Incorporated

There is a fairly easy to follow COPPS Procedure that covers this, but here’s the plain English version…

If you believe your job’s duties and responsibilities have changed on a permanent basis or there is reason to question the appropriateness of your current job classification, you can request a classification review. (For more information about job classifications, see Employee Class Descriptions.)

To initiate a classification review, you must complete Part I of the Classification Review Form and fill out a new Classified Job Description Questionnaire (JDQ) for your position. You are allowed to do this once every 12 months on either April 1st, or October 1st.

Once the completed packet is received in Human Resources, a team of classification specialists will review it and conduct desk audit interviews, with the employee and management supervisor. A desk audit is a meeting with the HR team and not held at your desk.

If you do not agree with the findings, you may appeal the results of the classification review to the Joint Review Committee (JRC). This written appeal (forms available in Human Resources) must be submitted to Human Resources on a Classification Appeal Form within 10 days of receipt of the findings. The JRC consists of a standing committee of 6 employees, 3 classified and 3 managers.

Salary Guidelines: If a change to a job classification with a higher maximum salary rate is approved, the employee will move to the next higher dollar amount on the new pay level, plus one step.

Example:

  • You are a Level 9 Step 16 making $21.98/hour
  • Your position is re-classed and it is found that you should be at a Level 11
  • Your new pay level will be Level 11 Step 13 making $23.35/hour
  • This is calculated by looking at the next highest wage from your current wage on the new level ($22.38) and then jumping up one full step.
    • Remember that the pay scale is broken into ½ steps so moving 1 full steps means 2 jumps up on the scale.

 

Fitness & Happiness

Wendy Simmons, Lane’s Wellness Program Director, has agreed to allow the LCCEF to include her Happiness messages in our weekly updates.  Thank you Wendy!

This week we will be learning ways to manage and cope with stress. Did you know that stress has been called the nation’s number one health problem? It is estimated that 75-90% of all visits to physicians are due to stress-related problems (BACCHUS Network, 2011).

Challenge #1

Try one of the following short-term techniques to help with your stress:

  1. Get away from it for a while-take a short break if you are feeling overwhelmed with the task or situation. This way you will come back relaxed, refreshed, and ready to attack the problem. Do whatever works best for you. Examples: take a short walk, listen to your favorite song, call a friend.
  2. Make a plan or list- usually when we feel overwhelmed it is because there seems to be so many things to do. So write them all down. Make a list of the tasks that have to be completed. From this list, make a realistic plan and prioritize your tasks.
  3. Ask for help- sometimes it helps to just talk to someone about feeling stressed. Remember, it is okay to ask for help and others are more than likely to want to help out.
  4. Practice relaxation techniques- slow, deep breathing will help you to relax by bringing your heart rates back to normal. You can try meditating or counting backwards or even visualize yourself accomplishing the task at hand. There’s a sample video below.
  5. Breathe deep- taking a deep breath has been shown to lower cortisol levels, which can help reduce stress and anxiety. Studies suggest deep breathing can also cause a temporary drop in blood pressure. See below for ideas.
  6. Exercise- a post-exercise endorphin rush is one way to sharply cut stress.
  7. Choose another way that works for you and/or you can get more ideas from https://www.youtube.com/watch?v=fAjdI7J4Gvo (5 minute video on 17 ways to relieve stress)

OR Challenge #2

Figure out your relationship between sleep and stress. How much sleep does the average person need? The answer is enough to feel rested. The true average is seven to nine hours.

Try to incorporate one of the following sleeping tips and see if it helps you manage your stress.

If possible, only use the bedroom for activities such as sleep, meditation, and sex. Avoid other activities, such as studying or eating in bed.

  1. If you tend to worry a lot, write your concerns on paper. Such a list can help prevent you from thinking about your problems again and again at night.
  2. Try waking up at roughly the same time each morning and going to bed at the same time each night. This helps your body establish a consistent sleep/wake cycle.
  3. Don’t try too hard to go to sleep! If you have been trying to sleep for 30 minutes or more and are still wide awake, do something else until you get tired. (e.g. reading a boring book)

Supplemental videos to explore:

If you would like to report in that you completed last week’s challenge, feel free to do so. I will check in at the end of the challenge so you are welcome to do it then instead. If you had any revelations or stories you would like to share, I would love to hear about those. Also know that you don’t need to share, do what works for you.

Thank you and have a low stress week,

Wendy

 

Useful Links