Rainy Espinoza: Hello, amazing SJRMC caregivers. My name is Rainy Espinoza, and I am part of your Wellbeing and Engagement Team here at San Juan Regional Medical Center. A great big shout out to all of you for your dedication and passion to your team, our patients, our organization, our community, and the world we serve.

Thank you for allowing me the opportunity to speak of maximizing your wellbeing today. You deserve a healthy, happy, balanced life. You deserve to love yourself so much that you will commit to being proactive and elevating your own personal wellbeing every day of your life.

Wellbeing is closely linked to life satisfaction. The more satisfied you are with your life, the more you'll get out of each day. When you're content, you can positively influence others around you. Wellbeing adds years to life and is associated with positive health behaviors. It improves recovery from illness and may ultimately reduce the healthcare burden. Taking care of your wellbeing helps you build resilience to overcome life's challenges and negative experiences. Factors like healthy relationships, physical health, exercise, and positive mindset contribute to overall wellbeing. Wellbeing encompasses various aspects of our lives and is essential for overall health and happiness. We will explore multiple dimensions of wellbeing, including social, mental, emotional, physical, spiritual, financial, intellectual, occupational, and environmental.

Social. Social wellbeing is an essential aspect of overall wellness. It involves more than just positive relationships. It encompasses our interactions with others and our connection to broader communities and social structures. You can maintain positive relationships by regularly connecting with friends, family, and romantic partners. You can cultivate meaningful social connections by actively participating in social activities. You can practice gratitude by keeping a gratitude journal to appreciate the positive aspects of your relationships and interactions. You can set boundaries by learning to say no when necessary to protect your emotional energy and maintain healthy relationships. You can improve communication skills by enhancing your ability to express yourself and listen actively, and by engaging in small talk to build rapport with others. You can nurture your relationships by investing time and effort in maintaining and strengthening your connections, and by showing empathy, kindness, and understanding. You can also engage in hobbies and interests by participating in activities that align with your passions and allow you to connect with like-minded individuals. Social wellbeing contributes significantly to our overall happiness and life satisfaction. So, please remember to prioritize meaningful interactions and invest in building positive relationships with others.

We realize that contributing to society and feeling connected to others is important. And for some, it may feel a bit awkward to establish those initial relationships and social circles. So, one of our newest SJRMC Wellness Program additions is Social Saturdays. Activities and events will be posted on our internal intranet site under the wellness tab. So, please view and participate in as many wellness activities as you are able to embrace your wellbeing journey in a fun, positive, non-threatening social setting. These events are intended to celebrate you for all that you do.

Mental and emotional. Wellbeing is managing emotions and maintaining a positive outlook. Some ways you can maximize your mental and emotional wellbeing include exercise. Aim for at least 30 minutes of exercise most days of the week. Anything that you enjoy and get your heart pumping will do wonders for your mental health. Eat healthy. Limit simple sugars in processed foods and focus on consuming more fruits, veggies, and healthy fats like avocados, nuts, and olive oils. Staying hydrated is also essential. If you struggle with anxiety, consider eating several small meals or snacks rather than a few big meals to maintain stable blood sugar levels. Prioritize sleep. Aim for 7 to 9 hours of sleep per night. Good sleep hygiene practices can help. And cognitive behavioral therapy for insomnia is an effective tool for beating insomnia.

You can practice mindfulness. Mindfulness can reduce stress, anxiety, depression, and chronic pain. Try bringing yourself back to the present throughout the day or start a formal meditation practice centered on mindfulness. Connect with something bigger. Prayer or meditation, even if you're not religious, can help protect your mental health. Set boundaries. Unload by asking for help or decreasing responsibilities. Work on setting boundaries at work and at home. Surround yourself with positivity. Limit exposure to toxic people and things. On social media, follow accounts that boost your mood or add value to your life. Attend our Wellness Lunch and Learns, which feature internal and external subject matter experts on various wellness topics. These are typically held on Tuesdays from 11:30 a.m. to 12:30 p.m. in creative vitality or personal reverence. Lunch is provided for on site attendees. When offered, there is a self-enroll option in Healthstream. Participate in our Recharge Frolic Fridays, which include fun, engaging activities, such as visits to our fresh air balconies for caregivers, our meditation rooms, healing areas, ponds, and various walking trails near our facility. Remember that small changes can make a big difference in your mental and emotional wellbeing.

Physical. Physical wellbeing includes taking care of our bodies through exercise, nutrition, and rest. Improving your physical wellbeing involves several key strategies. Get active. Sedentary behavior is linked to various health issues. Aim for at least 150 minutes of moderate physical activity each week. Even small bursts of movement count. Take the stairs, walk during breaks, or try online exercise classes. Maintain muscle. Building muscle helps you stay active and supports bone health. Engage in strength training for all major muscle groups two or more days a week. Start slowly, focus on form, and gradually increase weight. Find a healthy weight. Maintaining a healthy weight reduces the risk of heart disease, type 2 diabetes, and certain cancers. Be mindful of your weight and overall health. Mind your metabolism. Stay hydrated, get enough sleep, and manage stress. These factors impact your metabolism and overall wellbeing.

Eat a healthy diet. Balanced meals provide essential nutrients. Prioritize whole foods, fruits, vegetables, lean proteins, and whole grains. Get caught going to the gym and be showered with healthy snacks and prizes. Attend the Movement and Nutrition for Busy Caregiver sessions in our employee gym. These and other optional SJRMC wellness events and activities are posted on our intranet site at the beginning of every month. Remember, consistency matters. Incorporate these habits into your daily routine for optimal physical wellbeing.

Spiritual. Spiritual wellbeing is an essential aspect of overall health. Practices that can help maximize your spiritual wellbeing include meditation. Engage in regular meditation practices. You can focus on your breath, a meaningful word, or the presence of the divine. Meditation helps calm the mind and connect with your inner self. Seek moments of awe by spending time in nature, observing vast landscapes, or contemplating the mysteries of existence can enhance your sense of wonder and connection to something greater. Practice forgiveness, let go of grudges and negative feelings. Forgiving others and yourself promotes emotional healing and spiritual growth. Cultivate gratitude, reflect on the blessings in your life, express appreciation, and acknowledge the good things around you. Gratitude enhances wellbeing and fosters a positive outlook. Show love and care without conditions. Connect with others genuinely and compassionately. Acts of kindness contribute to spiritual fulfillment. Engage in yoga or meditation to reduce stress, increase self-awareness, and promote relaxation. These practices align body, mind, and spirit. Cultivate a positive mindset. Focus on uplifting thoughts and affirmations. Positive thinking contributes to overall wellbeing.

Remember that spiritual practices can be conducted individually, but they may have more impact when practiced in a community. Find what resonates with you and create a lifestyle that integrates spirituality and wellness. A big kudos to Linda Stetter for being such an incredible contribution to our spiritual wellbeing right here in our house.

Financial. Improving your financial wellbeing involves several key steps. Ways to help you attain financial wellness include understand your budget, track your income and expenses to identify where your money goes each month. This awareness is crucial for making informed financial decisions and avoiding overspending. Build an emergency-only fund. Set aside money specifically for unexpected expenses like medical emergencies or car repairs. Having this safety net can reduce financial stress and provide peace of mind.

Protect yourself and your belongings with insurance. Ensure you have health insurance, auto insurance, and other necessary coverage. Being adequately insured safeguards your financial stability in case of unforeseen events. Build savings and invest wisely. Regularly contribute to a savings account or investment portfolio. Consider diversifying your investments to balance risk and potential returns.

Reduce debt. Prioritize paying off high interest such as credit card balances, reducing debt improves your financial health and frees up resources for other goals. Plan for retirement. Start saving for retirement early. Consider contributing to retirement accounts like 401ks or IRAs. Compound interest can significantly boost your savings over time. Explore your beliefs around money. Reflect on your attitudes and beliefs about money. Understanding your relationship with finances can lead to healthier financial habits.

Seek support. Consider consulting a financial advisor or counselor. They can provide personalized guidance and help you create a financial plan aligned with goals. And, attend Cole Stoneman's Lunch and Learns at the Center for Workforce Excellence. He features various financial topics in a fun, participative setting. Remember that financial wellness is about more than just the numbers. It is also about feeling secure, making informed choices, and enjoying life.

Intellectual. Intellectual awareness is essential for overall health and happiness. Some practical ways to enhance intellectual wellness would be to try something new. Engage in activities outside your comfort zone. Learn a new sport, explore a different location, study a foreign language, take a raft trip, or take a class at our local community college. Stimulating experiences promote neuroplasticity and help your brain grow and adapt. Read. Cultivate the habit of reading, whether it's magazines, newspapers, fiction, or nonfiction. Reading expands your mindset, knowledge, and views. Follow the footsteps of successful individuals like Oprah, Bill Gates, and Elon Musk, who are avid readers. Engage in activities that resonate with your interests and values.

Write poetry, keep a journal, create artwork, play puzzles, or explore hobbies that inspire you. Connect with others. Meaningful conversations and social interactions contribute to intellectual wellness. Seek out stimulating discussions that challenge your thinking. Physical activity benefits your brain too. Exercise promotes blood flow, oxygenates the brain, and enhances cognitive function. Additionally, stay curious and pursue new knowledge, whether through courses, workshops, or self-directed learning. Remember, limiting excessive television and computer time at home can also contribute to your intellectual wellbeing.

Occupational. Improving occupational wellbeing is essential for overall health and productivity. Practical strategies to consider would be to set clear goals. Prioritize your goals and avoid settling for things that drain you. Create a work life balance. Establish boundaries between work and personal life. Set realistic goals and avoid overworking. Remember that it's okay to say no when necessary.

Connect with coworkers. Building positive relationships with colleagues can enhance wellbeing. Create connections, collaborate, and support each other. Maximize your potential. Be open to change and new learning opportunities. Let your personality shine through at work. Embrace challenges and growth. Remember, small changes can make a big difference in promoting occupational wellness.

Environmental. Improving our environmental wellbeing involves making conscious choices to enhance your surroundings and minimize potential harm. Some strategies you can consider would be to make your home healthier. Use non-toxic cleaning products. Dust using a damp rag. Clean floors with a wet mop. Vacuum with a high-efficiency particulate air filter. Ensure good ventilation in your home. Wash hands frequently.

Reduce allergies. Avoid outdoor allergens by staying indoors during high pollen counts. Wash hair and clothing after being outside. Keep humidity levels low to control dust mites and mold. Vacuum floors regularly. And consult your doctor about medications and allergy shots. Stay safe during hot weather. Heat can be dangerous. Take precautions. Make the most of summer by staying hydrated and protecting yourself from extreme heat.

Remember, small steps can lead to significant improvements in your environmental wellbeing. Proactively embracing your wellbeing journey will give you a sense of direction and fulfillment. Enhancing wellbeing is achievable, and small steps can lead to significant improvements in how we feel and experience life. Remember, wellbeing isn't about perfection. It's about balance and nurturing different aspects of your life and will require consistent effort. Sure, your wellbeing journey will require developing specific skills and new skills, such as practicing gratitude, mindfulness, and maintaining a growth mindset. But you deserve a blessed life. You owe it to yourself to elevate your wellbeing.

Thank you so much for joining me. I appreciate each of you for all you do and truly hope to be a part of your wellbeing adventure. You are always welcome to reach out to me at extension 2170 for ideas and assistance on your incredible journey to maximize your wellbeing. Thank you.