Positive Psychology For Your Well-Being

Posted by Abena Osei-Kwabena

TIME STAMP: 2 MINUTE READ
You probably already know that a positive attitude and generally feeling good is linked to better health, a longer life and improved well-being overall.  The opposite is also true as harbouring negative feelings and anger can pose negative side-effects on your body, like increasing your risk of developing heart disease.
Psychological wellbeing is a concept that encompasses a well-managed, balanced and a broad experience of life. Positive psychology shows positive feelings which are correlated with a healthy lifestyle, happiness and endurance while overcoming psychological issues like anxiety, stress, anger, depression and hatred.
The three pillars of positive psychology are:

 

1. Positive sentiments

These include wellbeing, optimism and encouraging feelings.
2. Positive characteristics
These are a person’s passion, interests, inspirations, intelligence and determinations.

3. Positive institution

This includes a positive group of families, friends, business partners, communities and society at large.
By analysing the system following these three pillars, the comprehensive wave of positive sentiments can help us take a step forward towards understanding our welfare. The advantages of positive psychology echo long, even though the temporary happiness has faded. Positive emotions and feelings amplify over time and place people on the path of growth.
There are countless advantages which positive psychology offers. It makes us  enables us to build trust and sympathy towards others, acts as a barrier against depression and stress, helps us overcome negative feelings, gaining flexibility and creativity and helping to build strong rapport.
To attain the power of positive psychology and boost your wellbeing, there are few things which can be done:
Self-recognition
Recognise what thoughts and beliefs you hold for yourself. You can gain acceptance of yourself when you realise that you don’t need to change for others. Self-recognition relates to that feeling of satisfaction and happiness that you hold without the involvement of anyone else.
Self-development
Always welcome new interests and their potential to help you develop further as a person. Being inquisitive and having a desire to grow can help with self-development and provides you with a feeling of contentment.
Vision
Always have a clear vision and mission in mind to achieve. Achieving your objectives fosters positive feelings which have extensive benefits.
Engagement
One of the  greatest approaches to nurturing our happiness is to improve our relationships. The feeling of care, trust, love, respect will aid in your progress, and receiving support from others will give you a feeling of connectedness and engagement.

If you’re looking to boost your own wellbeing or that of your company, then positive psychology is the way to go. In addition to looking after your physical health and diet, your mental, emotional, and social health are important aspects of your wellbeing that you need to look after.

A holistic health program, like Optimity uses  positive psychology to harness the power of contentment, mindfulness and internal potency which will help you find wellbeing and happiness. Try incorporating these tips into your daily life and see what a positive impact it can have for you!



Abena is a Client Services Associate at Optimity. She graduated from the University of Toronto with a BSc in Global Health. She is passionate about human rights and health education, and hopes to develop tailored interventions to combat health inequities around the globe. Her interests include story writing, camping and exploring different cultures on her travels.

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Laughter: Enemy of Stress

Posted by Abena Osei-Kwabena

Everyday problems, like work pressure and family responsibilities, can get us down and cause unnecessary stress. Stress isn’t always a big deal. But chronic stress can lead to serious medical conditions such as high blood pressure or heart attack.

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Many studies have suggested that a good laugh may be the key to decreasing elevated stress levels. Apart from improving your emotional wellbeing, a giggle here and there can have a great impact on your mental and physical health. Laughter increases your breathing rate, increasing your intake of oxygen, which stimulates parts of your body like your heart, lungs and muscles. Laughter also releases endorphins—responsible for pleasure and euphoria—into your brain. We all know that laughter is contagious. But more importantly, it induces a state of relaxation while reducing your stress and tension. Here are a few tips to help you laugh off that stress!

Try laughter therapy!

You can try it at home yourself or with a group of family and friends. There are many classes for laughter therapy available, so find the one that works for you and make it a part of your schedule.
Include humour in your everyday life!

Take the time to read those jokes that your friends forward you or watch a funny video on your Facebook newsfeed! Don’t shy away from laughing! There’s something funny for everyone!
Socialize!

Spend time with your most lighthearted friends and share some fun memories from the past. Laughter is contagious and spending time with people who make you smile is one of the best things you could do for yourself. Spending time with kids can also do the trick; they are experts at being silly making people laugh!

 

Laugh at yourself!

Learning to laugh at ourselves is also really important. Don’t take yourself too seriously! Make other people laugh then join in on the laughter at your own jokes. This can be an amazing way of cheering yourself up and maybe even give your confidence a boost!

It is often said that laughter is the best medicine. Maybe in time we’ll start believing it. There is nothing as simple and as natural as laughter when it comes to reducing stress. So, keep smiling!

 

Abena is a Client Services Associate at Optimity. She graduated from the University of Toronto with a BSc in Global Health. She is passionate about human rights and health education, and hopes to develop tailored interventions to combat health inequities around the globe. Her interests include story writing, camping and exploring different cultures on her travels.

 

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The Corporate Benefits of Employees Who Sleep

Posted by Abena Osei-Kwabena 

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According to the National Health Interview Survey (NHIS) conducted in the U.S., less than 40% of adults are getting enough sleep. To be productive, adults are recommended to sleep for a minimum of 7 hours on average per night. Being deficient in sleep is costing companies $63 million in lost efficiency.

 

Sleep deprivation can also lead to major health issues that affect your on-job performance and productivity. So it’s no surprise that many organisations are now paying their employees to take a nap on the job to get them refreshed and productive. Google, which has been ranked as one of the best companies to work for, gives their employees a number of wellness benefits including access an on-site gym, a spa and massage centre, and a unique nap station where they can take 40-minute naps on recliner chairs, while listening to music to help alleviate their stress. This has proven to boost their employees’ performance and aid them in producing a better quality of work.

Based on a study conducted by the National Sleep Foundation, not getting enough sleep can decrease your alertness and efficiency, and long-term sleep deprivation can increase your risk of heart attacks, high blood pressure, obesity and elevated stress levels.

 

To prevent the onset of these issues, a rising number of organisations have been introducing Sleep Management Programmes to educate employees on the importance of sleep and its impact on wellbeing and job performance. These programmes also educate employees on the issues associated with excessive use of their phone before bed, the benefits of having at least 7 hours of sleep, how impactful sleep is on their performance and behaviour, and the benefits of a nap room in the office.

 

Here are some tips on how to make your office more nap friendly:

 

Have a dedicated nap area

Creating a comfortable and welcoming space for napping with couches and relaxing music (or peace and quiet) will encourage employees to de-stress in the middle of the work day. Afterwards, they’ll feel refreshed and ready to tackle their workloads.

 

Make napping a part of the business culture

Introducing a culture of napping to your company will normalize it and lessen the guilt that your employees may experience over having a quick nap during the workday. They need to be encouraged to take a small break from their desk.

 

Schedule nap times

Scheduling a 20-minute nap before making an important business decision can actually help in making the best decision. Studies show that making decisions when you haven’t had enough sleep often don’t turn out to be the best decision for the company.

So, nappers rejoice! By leaving a little room in their schedule for a nap, employees become healthier, more productive and less stressed!

 


Follow us on Twitter to stay current on the top cost-containment wellness strategies.  To learn more about cessation programs for smoking and their impact on your ROI, check out this link: Corporate smoking cessation programs and ROI.

 

Abena is a Client Services Associate at Optimity. She graduated from the University of Toronto with a BSc in Global Health. She is passionate about human rights and health education, and hopes to develop tailored interventions to combat health inequities around the globe. Her interests include story writing, camping and exploring different cultures on her travels.

 

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How to Nurture Your Sleeping Habits to Rejuvenate Yourself

We all agree that a nutritious diet and regular physical activity is the key to a healthy body, but there’s more to it that our bodies crave.  Adequate sleep is just as important but is frequently ignored.   Think about how irritable you feel when you starve your body from sleep due to a late-night shift, from socializing, jetlag or even stress.

Lack of sleep not only leaves us groggy and out-of-sorts the next day but prolonged sleep-deprivation can also have a profound effect on our memory and cognitive skills. Our body requires adequate rest and sleep to function properly every day.

 

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Consider the following tips to nurture your sleeping habits:

1. Have a sleep schedule and stick to it

Fix your bedtime so that you go to bed and get up at the same time every day. Follow the schedule even on weekends and holidays. Having a consistent sleep-wake cycle helps to promote better sleep at night.

 

2) Have a bedtime ritual

Prep your body for sleep by creating a sleep-inducing environment, listening to calm music or taking a warm bath. Do the same things every night before going to bed, this signals our body that it is time to doze off.

 

3) Avoid eating or drinking anything that interferes with sleep

Going to bed hungry or over-eating can lead to discomfort and ultimately disrupts our sleep. Make sure you pay attention to what you eat and drink before bedtime. Avoid drinking coffee, tea, chocolate or pop drinks at night as the caffeine found in these can keep you up all night. Similarly, smoking and drinking alcohol should also be limited as it depreciates your sleep quality.

 

4) Make your bedroom a sleeping haven

Your bedroom environment heavily contributes to the quality of your sleep. Make your bedroom ideal for sleeping by investing in a comfy mattress and pillows. If  your room is too light, try room-darkening shades, as a  quiet, dark and comfy room promotes sound slumber.

 

5) Don’t stress over falling asleep

Pushing yourself to fall asleep when your body isn’t ready only leads to frustration and makes it all the more difficult to get a sound sleep. If you can’t fall asleep at your fixed time, get up and do something relaxing and go to bed when you are truly tired. You could also try meditation to relax your body before you try to fall asleep again.

 

The quality of our sleep impacts both our health and lifestyle. In order to live a healthy, energetic lifestyle, it is important to concentrate on making our sleep patterns a priority.

 

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Trista Chan is a Wellness Strategy Advisor at Optimity.  She leverages her education in nutrition and experience in corporate health to guide organizations in building healthy, engaged employees.  Her “me-time” activities include yoga, reading health blogs, cooking….did she mention she likes wellness?  Her passion for all things health-related shines through in both her work and personal life. 

 

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Fight the Winter Blues – 5 Micro-Exercises to Help Boost Your Mood

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It doesn’t take a specialist to tell you that the weather can affect your mood. When the temperature gets low, and those holiday bills start piling up high, things can get a little gloomy. But fear not! There are some scientifically proven ways to lift your spirits, whether you want to perk up, calm down or just feel happier in general, exercise is sure to lighten your mood and has been proven to do so.

 

Here are 5 micro-exercises to do to help boost your mood:

1. Yoga

Yoga can help you feel strong and centred with the added benefits of improving your sleep and releasing stress. There are numerous yoga apps that you can download to get some quick moves to do at your desk, in your home, or just about anywhere. You can practise yoga for any amount of time and it can easily fit in to your normal daily routine. 

2. Jumping jacks

You’ve probably been doing jumping jacks since you were in school, but did you know that they can quickly increase your heart rate and get more oxygen to your brain? They also burn fat and strengthen your muscles. Get up from your desk, do 10, 20 or 50, and then walk around to let your heart rate come down, and go back to work. This will help you to feel more alert and focused.

3. Take the stairs 

If you work in an office with a few floors, then this is the perfect micro-exercise for you! Get up from your desk and run up and down the stairs a few times. The stairway of an office is usually pretty quiet so it will also give you a chance to get away from everything and help to regain your focus.

4. Go for a walk

Walking is a great and easy way to wake you up and enhance your well-being. Even a 5 minute walk can have you feeling better straight away. If you can get outside for a walk, take a quick trip around the block and you’ll feel better in no time. If you can’t get outside, simply walk around the area you’re in or to another department. Walking can also reduce stress and boost your mood.

 5. Clean something

It sounds weird, but cleaning your work area or general area can actually make you feel better. Take everything off the desk and wipe it down. If you have a home office, vacuum, or clean up the kitchen or bathroom. It will get you moving and take your mind off whatever is stressing you out. The best thing about a quick clean is you’ll actually be glad to get back to the desk!

 

 

Hilary is a Wellness Advisor at Optimity. She graduated from the University of Guelph with a B.Sc. in Human Kinetics. She aims to empower others to live their healthiest and happiest lives. Her interests are swimming, hiking and hanging out with friends and family. Wellness is a big part of her life and she hopes to make it a part of others.

 

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How Moving Helps You Avoid Downtime and Feeling Exhausted

Do you feel that despite sitting all day, you are left feeling exhausted and tired before the clock strikes 7?  Most of us are guilty of a sedentary lifestyle. A lifestyle where we wake up, drive to work, sit for 8 hours in front of our computer screens, go home and doze off to sleep while watching TV or reading a book.

One might wonder how all the energy burns out without consciously doing any physically challenging activity.  Well apparently, less physical activity is the reason behind being unusually tired and exhausted.  It may sound counter-intuitive, but over the past years, numerous research has proven that physical activity is vital for us to stay healthy. Moving is important to stay active and energetic all day long.

Here are a few reasons why staying active is important:

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Stimulate your mind

Researchers suggest that there are unexpected links between our mental and physical fitness. When we are mentally stressed, we automatically feel dull and exhausted. Taking a break from work and moving around for a bit can help your brain function better. You will be surprised how a few minutes of physical activity like a walk in the park or Yoga can have a positive effect on your mood.

 

Get rid of sleepiness

We all go through that 3 P.M slump every day where no amount of caffeine can help us stay awake. Try switching your coffee with a walk around your office building and you will instantly get an energy boost. Moving around helps take the edge off sleepiness and avoid down time.

 

Give your eyes a break

While we’re hard at work our eyes are constantly glued to our computer screen, which causes eye strain and fatigue. As most of us tend to work for long hours in front of computers, it is bound to result in exhaustion at the end of the day. Moving around gives your eyes some time to relax and help reduce tiredness.

Periodically taking a break from your work and computer screen by being up on your feet has a lot of benefits for our physical as well as mental health.

 

 

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Trista Chan is a Wellness Strategy Advisor at Optimity.  She leverages her education in nutrition and experience in corpoate health to guide organizations in building healthy, engaged employees.  Her “me-time” activities include yoga, reading health blogs, cooking….did she mention she likes wellness?  Her passion for all things health-related shines through in both her work and personal life.  

 

Sign up for Optimity to start leading a healthier life and claiming rewards!

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The Benefits of Eating Pumpkin this Fall

Now that Fall is in full force, pumpkin has made its long awaited comeback, and while you may only be familiar with delectable pumpkin treats such as pumpkin pies and pumpkin spice lattes, pumpkin has far more to offer that just its sweet desserts. Its vitamin-rich flesh also has an abundance of health benefits, including better quality sleep, weight loss, and increased vision.

If cooked correctly, pumpkin is actually one of the healthier foods of the season, which is why we’ve noted some amazing health benefits of pumpkin to kick start your obsession this fall.

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Weight Loss

Mashed pumpkin has only 50 calories per cup and 3 grams of fiber, whilst pumpkin seeds have about 1.7 grams of fiber per ounce. Fibre helps you to feel fuller for longer which will assist in the prevention of over eating.

Increased Vision

Just one cup of pumpkin contains almost twice the recommended daily intake of vitamin A. Vitamin A improves your vision and has also been found to slow the decline of retinal function in those with retinitis pigmentosa, an eye disease that can eventually lead to blindness. Vitamin A has also been proven to help maintain healthy skin, teeth and bones.


Better Sleep Quality

Have you ever wondered why you feel so sleepy after a big slice of pumpkin pie at thanksgiving dinner? Well, pumpkin seeds are rich in tryptophan, which is the amino acid that contributes to sleepiness. It also helps the body make serotonin, which assists in feeling a sense of relaxation. So not only will you be sleeping better, you will also experience and improvement in mood.

 Heart Health

With pumpkin’s high fibre content, it also helps to protect your heart. A recent Harvard study of over 40,000 male health professionals found that those who ate a diet high in fibre had a 40% lower risk of coronary heart disease, compared to those who ate less fibre.

Boosts your Immune System

Pumpkin can help you fight off that pesky cold or flu that often comes hand in hand with fall. One cup of cooked pumpkin contains more than 11 milligrams, or nearly 20% of the 60 milligrams the IOM recommends women need daily, whilst men should aim for around 75 milligrams.

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Trista Chan is a Client Services Associate at Optimity.  She leverages her education in nutrition and experience in corpoate health to guide organizations in building healthy, engaged employees.  Her “me-time” activities include yoga, reading health blogs, cooking….did she mention she likes wellness?  Her passion for all things health-related shines through in both her work and personal life.