6/9/2020 Topic: “No matter how much falls on us, we keep plowing ahead. That's the only way to keep the roads clear.” Kannika Nimithkoune	Updated wellness and resiliency articles!
6/18/2020 Topic: FREE tele-health appointments -- Talk It Out with Someone Today Kannika Nimithkoune	FREE tele-health appointments with Directions For Living are available for PCSO members, spouses and dependants. Visit with a licensed mental health counselor from the safety and convenience of a cell phone or laptop with camera and microphone (using video chat service Zoom). Please see the attached flyer for more details. edited by PCSONET\KNimithkoune on 6/18/2020
7/14/2020 Topic: Ways to cultivate resilience in yourself during these times Kannika Nimithkoune	While events like these can lead to anxiety and depression, they can also pave the way for resilience and recovery. This article goes over three strategies: cognitive reappraisal, problem-focused coping and cultivating compassion and lovingkindness. Cognitive reappraisal involves reframing the way one interprets an emotional or stressful event or situation to regulate or neutralize its harmful impact Effective problem solving will increase positive emotions, self-confidence and motivation. Practice lovingkindness meditation to help you get through trying times. It involves contemplating and generating positive feelings and tolerance towards yourself and others. https://news.yahoo.com/coping-resilience-strategies-might-shift-115201274.html
7/14/2020 Topic: 15 Habits to Maintain (and Improve) Your Daily Workout Routine Kannika Nimithkoune	Looking at these habits can help you enjoy your workouts more. Things like stating small, 30 day challenges, and keeping your exercise gear ready to go. https://www.developgoodhabits.com/daily-workout-routine/
7/14/2020 Topic: Breakfast ideas for toddlers Kannika Nimithkoune	Here are some breakfast ideas for toddlers: (even picky ones!) https://www.yummytoddlerfood.com/recipes/breakfast/10-healthy-toddler-breakfasts/
7/14/2020 Topic: Confidence and Resilience Kannika Nimithkoune	How do we build self-confidence that will help us increase our resilience? Check out this article for tips. https://coffeegritandinspiration.com/confidence-and-resilience/
7/14/2020 Topic: “Challenges are what make life interesting and overcoming them is what makes life meaningful.” Kannika Nimithkoune	Check out the new articles posted in wellness & resiliency! Remember a confidential, tele-health appoint is available to you, your spouse, and dependents at no cost. Contact: Directions for Living : Kat Troy (727) 385-3394 ktroy@directionsforliving.org
7/14/2020 Topic: 13 Habits Of Mentally Tough People Kannika Nimithkoune	1. Love a good challenge 2. Practice true commitment 3. Focus on what is in your control 4. Thrive on adversity 5. Understand the importance of emotional intelligence 6. Show true confidence 7. Embrace change 8. Know that fear only leads to regret 9. View failure as a fuel for your journey 10. Learn from the past, but don't dwell on it 11. Engage in physical and mental wellness 12. Crave feedback and constructive criticism 13. Don't let the haters get you down https://www.forbes.com/sites/brentgleeson/2020/06/24/13-habits-of-mentally-tough-people/#79c71d885d4d
8/5/2020 Topic: Building your mindset to the "new normal" Kannika Nimithkoune	There are ways to manage your mindset and use the emotions you’re feeling to your advantage, rather than allowing them to disable the best version of you. 1. Acknowledgement - By facing fear, really looking it in the eyes, and making peace with it, we disable its ability to frighten us. 2. Gratitude - Have a moment of gratitude and compassion for yourself. 3. Prioritization- Decide what you have control over, and take action toward those things 4. Setting expectations - Choose one or two words that set your intention for the day https://www.forbes.com/sites/ellevate/2020/07/14/building-the-mindset-to-thrive-in-the-new-normal/#7c0f3293750b
8/5/2020 Topic: Back to school lunch kid's lunch ideas Kannika Nimithkoune	https://www.modernhoney.com/back-to-school-kids-lunch-ideas/ Here are some ideas for some healthy and easy to prepare back to school lunches. Some examples include: Fresh berries Granola bars Pretzels Veggie & hummus wraps
8/5/2020 Topic: Four Types of Excercise that Can Improve Your Health and Physical Ability Kannika Nimithkoune	Check out this article about the 4 types of exercises (endurance, strength, balance, and flexibility). Research has shown that it’s important to get all four types of exercise: endurance, strength, balance, and flexibility. Each one has different benefits. Doing one kind also can improve your ability to do the others, and variety helps reduce boredom and risk of injury. https://www.nia.nih.gov/health/four-types-exercise-can-improve-your-health-and-physical-ability
8/5/2020 Topic: Steps to help cope during COVID Kannika Nimithkoune	The following information can help you cope with stress and support others during this emergency. https://www.redcross.org/about-us/news-and-events/news/2020/steps-to-help-cope-with-evolving-coronavirus-situation.html Stay informed with accurate, reliable information through trusted resources like the Centers for Disease Control and Prevention. Understanding the risk to yourself and people you care about can make an outbreak less stressful. Limit exposure to media coverage, especially for children, and avoid social media accounts and news outlets that promote fear or rumors. Care for yourself and monitor the physical health needs of your loved ones. Take deep breaths, stretch or meditate. Try to eat healthy, well-balanced meals and drink plenty of water. Exercise regularly and get plenty of sleep. Unless you are sick or have tested positive for COVID-19, going outside to exercise and walk pets is okay. In public, keep at least 6 feet away from others and wear a cloth face cover. Avoid alcohol and drugs. Pace yourself between stressful activities and do something fun after a hard task. Connect with others through video and phone calls, texts or social media. Talk with people you trust about your concerns and how you are feeling. Be patient with yourself and others. It’s common to have any number of temporary stress reactions, such as fear, anger, frustration and anxiety. Encourage children to express their feelings and thoughts. Reassure them about their safety. Use language that is normal and consistent with how you usually communicate. Be creative and think of fun activities that will occupy their time. Keep a schedule, set appropriate limits and maintain usual rules when possible.
8/5/2020 Topic: 10 Ways to Build Your Resilience Kannika Nimithkoune	1. Find a sense of purpose 2. Believe in your abilities 3. Develop a strong social network 4. Embrace change 5. Be optimistic 6. Nurture yourself 7. Develop problem solving skills 8. Establish goals 9. Take action 10. Keep working on your skills https://www.verywellmind.com/ways-to-become-more-resilient-2795063
8/5/2020 Topic: "Resilence - Thriving amid adversity" Kannika Nimithkoune	New articles on wellness and resiliency posted!
8/19/2020 Topic: Immediately improve your ability to navigate difficult situations Kannika Nimithkoune	1. - React or respond - It's that fight or flight response to protect us from danger. Emotionally intelligent people understand the power of pausing and processing the information, then respond. Talk a walk, take a few breaths and then decide how you want to proceed. 2. I'm going through this or I'm growing through this. We all know people that have that victim mentality. The constant "why me". Those that realize they are growing through that issue can be empowering. 3. Negative or positive. Positive people tend to have a "growth mindset" that allows them to see each opportunity as a chance to grow and learn. https://www.forbes.com/sites/amyblaschka/2020/08/17/how-to-immediately-improve-your-ability-to-navigate-difficult-situations/#257f8d9511a1
8/19/2020 Topic: Differences of plant based versus a vegan diet Kannika Nimithkoune	Ever wonder what is the difference between a plant based diet and a vegan diet? Although a number of definitions are circulating, most people agree upon some specific differences between the terms “plant-based” and “vegan.” Check out this article to see the differences. https://www.healthline.com/nutrition/plant-based-diet-vs-vegan#plant-based-vs-vegan
8/19/2020 Topic: 7 Lower Back Stretches to Reduce Pain and Build Strength Kannika Nimithkoune	t’s important that you stretch your lower back with safety and care. Be especially gentle and cautious if you have any type of injury or health concern. It’s best to talk to your healthcare provider first. You can do these stretches once or twice a day. But if the pain seems to get worse, or you’re feeling very sore, take a day off from stretching. 1. Child’s Pose 2. Knee-to-chest stretch 3. Piriformis stretch 4. Seated spinal twist 5. Pelvic tilt 6. Cat-cow stretch 7. Sphinx stretch https://www.healthline.com/health/lower-back-stretches#sphinx-stretch
8/19/2020 Topic: Ease Back-to-School Anxiety and Stress Kannika Nimithkoune	Back-to-school anxiety is normal and understandable. Many kids may feel anxious about going back to school after a long summer break. Others may feel nervous about starting school for the first time. Here is an article on helping to ease that transition. Regardless of what the case may be, parents can help ease the transition to back-to-school by being able to recognize the symptoms of stress and anxiety and implementing some creative strategies. Identify the stress - When kids are anxious, they may not know how to put their feelings into words. For this reason, it's important that parents know how to recognize the signs of anxiety. Foster a comfort level -As the school year approaches, it's important to help your child feel more comfortable about their new school environment Promote Healthy Living - One of the best ways to combat anxiety and stress is to address eating, sleeping and exercise habits. https://www.verywellfamily.com/tips-to-ease-back-to-school-anxiety-620832
8/19/2020 Topic: “The trauma you've experienced and survived is the most powerful part of your life experience. Honor and celebrate your resiliency.” ― Leonie H. Mattison Kannika Nimithkoune	New articles posted in wellness and resiliency!
9/1/2020 Topic: Birth Announcement Kannika Nimithkoune	Please join us in congratulating Kandis Fernandez and her husband Brian, on the birth of their daughter Ruby Carolina! Ruby was born on August 29, 2020 at 1116 hours and weighed 9 lbs. 4 ounces. Both mom and baby are doing well.

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