March 2025 Employee Wellness Newsletter

Thrive in 2025 with rest and renewal, two new APS programs, how to be the change you want to see at work and more wellness trends!

Typically, this time of year, we struggle with energy reserves. The glitter of the new year has faded, along with resolutions. We might feel like our growth goals are barely inching forward. Valentine's thrill has wilted, and we're stuck in the no-man's land of work with nothing to look forward to but Spring Break!  

With the dip in motivation, fatigue creeps in.  Lack of motivation and physical energy go hand in hand. Part of the problem is that we live in a fast-paced world that we're actually not made for. Sure, we might have the capacity to start in a sprint but without proper rest nestled between intervals of hard work, we'll cramp, stumble, and eventually fail. 

In a TEDx Talk titled "The Unforeseen Consequences of a Fast-Paced World," Kathryn Bouskill says there's a "mismatch between what our bodies are built for and what we're asking them to do."  I wholeheartedly agree. 

In an over-connected, non-stop culture we expound the virtues of failure in motivational quotes like: 

• “Only those who dare to fail greatly can ever achieve greatly.” - Robert F. Kennedy
• "Failure isn't fatal, but failure to change might be" - John Wooden
•  “Success is not final, failure is not fatal: it is the courage to continue that counts.” - Winston Churchill
• If you aren't willing to risk failure, then you can't succeed." 

But when it comes to our physical, mental, and emotional well-being, there's a difference between working to fatigue versus failure.  

There are times when we need to work to fatigue to build strength. There's positive self-efficacy in knowing we put in hard work and realized the reward from that effort. Even getting just to that edge of not knowing if you can push through—but do—has tremendous power. 

Just like our body needs rest from hard physical training, our mind and soul need rest from the mental and emotional stress we experience from the demands of life. Personal and professional stressors make us physically tired. At times, they can be absolutely exhausting, which is why we need to incorporate daily rest and renewal to replenish in order to keep moving forward.

Fatigue is not failure,  but sometimes we see it that way. Fatigue is a human condition. It is our body, mind, and soul telling us we've worked hard and now it's time to rest. We need to honor those signals by utilizing different types of rest. Last year, I outlined some of this in the Recharge vs Discharge concept. 

Working to fatigue can feel gratifying, but working to failure feels defeating. 

In the workplace well-being space, a person who works to "failure" is generally experiencing burnout. They have pushed themselves past the point of tiredness without taking the breaks they need—breaks we're built for—and they're done. Burnout is actually considered a workplace phenomenon in which a person feels mental, physical, and emotional exhaustion caused by prolonged, excessive stress.

Burnout leads to higher absenteeism and leave, loss of productivity, and a fragmented working environment. It puts pressure on the team and the organization as a whole. The loss of one valued team member can strain energy resources and motivation for the group.  

More importantly, the psychological toll of burnout is devastating. No one wants to feel like they've failed, like they just can't do it anymore. Feeling unsuccessful at that point hits the core of our intellectual and emotional well-being. And, just to be clear, there's a difference in failing at something and feeling like a failure. Sure, we can fail a test, a project, but with the right emotional maturity and support, turn it around and look at it as a lesson for improvement. 

Burnout is akin to an emotional retreat, a shrinking back that leaves us feeling hopeless, like all progress is lost. In those moments, we languish and become depressed.

We certainly don't want our colleagues—workplace friends—to get to this point. 

So, this is the year we're going to thrive and successfully maneuver through the messy middle ground of rest, renewal, and motivation.

As the graphic above suggests, there may be two types of tiredness, but there are seven types of rest. Understanding and practicing these different kinds of rest can transform our well-being, balance our mental health, boost motivation, and help us reclaim health and harmony for a thriving life.

Types of Rest

(From Dr. Saundra Dalton-Smith - 7 Types of Rest)

Physical Rest: Good quality sleep is a big part of physical rest, but it also includes activities like lying down, relaxing your muscles, and engaging in gentle movement. These actions can help your body recover from the physical demands of daily life, reduce muscle tension, and boost energy levels. Sometimes, practices like yoga or a leisurely walk capturing fresh air and sunshine can be just as restorative as a nap. 

Mental Rest:  Our brains are constantly processing information, making decisions and solving problems. Mental rest can give our minds a break from this relentless activity. Mindfulness practices—like meditation, taking short breaks during workdays, or engaging in hobbies that let our minds wander—can help achieve mental rest. This can help us reduce mental fatigue, enhance focus, and boost creativity. 

Emotional Rest:  This means allowing ourselves to feel and express our emotions in a healthy way. It's about being honest about our feelings, seeking support when we need it, and stepping away from emotionally draining situations. Emotional rest can lead to improved emotional intelligence, better relationships, and a greater sense of inner peace.

If you’re in need of emotional rest, you probably have a social rest deficit, too. This occurs when we fail to differentiate between those relationships that relieve us from those relationships that exhaust us. To experience more social rest, surround yourself with positive and supportive people. Even if your interactions have to occur virtually, you can choose to engage more fully in them by turning on your camera and focusing on who you’re speaking to. Read Ideas.TEDX.com

Emotional and social rest might be difficult to navigate on our own. if you need guidance with this, APS offers free, confidential counseling through the EAP program. Call (505) 880-3718 to schedule an in-person or virtual WeCounsel appointment.

Sensory Rest: We live in a world full of constant stimulation—bright lights, loud noises, and screens everywhere. Sensory rest involves reducing this overload. This might be as simple as turning off electronic devices, embracing quietness, dimming lights, or enjoying nature. During the work day, try something as simple as closing your eyes for a minute, as well as intentionally unplugging from electronics at the end of every day. Intentional moments of sensory deprivation can begin to undo the damage inflicted by the over-stimulating world. Sensory rest can help in reducing the strain on the senses and can lead to a calmer, more focused state of mind. 

Creative rest rejuvenates our creativity. Engaging with the beauty in the world, whether it's art, nature, or music, can inspire us. This type of rest can spark new ideas, enhance problem-solving skills, and bring joy.

Social Rest: Social interactions can be a complex part of life. Social rest involves surrounding yourself with positive and supportive people while distancing yourself from draining or stressful relationships. It can help build stronger, more fulfilling relationships and greatly improve your mood and outlook on life. Social rest can also involve taking time off from people and social situations. 

Spiritual Rest: Finding meaning and purpose beyond our daily routine is known as spiritual rest. It can be achieved through activities that connect us to something greater than ourselves, like meditation, prayer, or community involvement. Spiritual rest can provide a deep sense of calm and a renewed perspective on life.

Ready to practice more rest and renewal this month? 

Join the March Activities to Thrive in 2025!

This is a yearlong program that offers flexibility to participate in various activity challenges, nutrition resets, education, short videos, and wellness journeys. 

• The year is structured into four quarters for the wellsprings of "energy management." 
• Activities and challenges will center around physical, emotional, mental, and spiritual well-being. 
• Everything is hosted on the Wellness at Work well-being platform, and information is duplicated on the APS Employee Wellness event calendar. 

March Focus Activities- Rest & Renewal 

• March 3-9: Types of Rest
• March 10-16: Daily Renewal 
• March 24-30: Sleep - The secret to ultimate well-being. 

*Invites for these weekly focus activities and other challenges go out through the APS Employee Wellness group on Wellness at Work. See below.

Simple steps to participate: 

If you haven't already done so, join the Wellness at Work wellness incentive platform. 

1. Join the APS Employee Wellness group. (Click "social" and browse "groups," find the APS Employee Wellness group, and join to receive invitations to nutrition reset activities, "sugar-free me" cleanse, kitchen-clean up, movement challenges, stress, and burnout-busting activities, and so much more!)
2. Under "Social," click "Events Calendar." Browse and read the information daily or weekly. The information is also duplicated in the APS Employee Wellness event calendar. 
3. Earn wellness incentive points for rewards and ongoing gift card prizes for participation throughout the year! (Gift card prizes are in addition to your wellness incentive point rewards.)

• Please join the "APS Employee Wellness Group" on the Wellness at Work platform to participate in challenges and be eligible for additional raffle prizes. This step ensures you receive invitations to join challenges when they arise. You can also pick and choose which challenges to participate in throughout the year. 

Be the Change You Want to See at Work

The definition of work is an activity involving mental or physical effort done in order to achieve a purpose or result.  Generally, there are teams with shared goals and a paycheck that goes with that effort. Since we spend more waking hours at work than at home, I think something that's missing in the definition is the social connection, collaboration, and belonging that can enhance our workplace environment and our lives.  The J-O-B does not have to be drudgery. It doesn't have to be a lonely, disconnected, unfulfilling experience.  

Work is not a dirty word and I think we need to redefine it as a place where we foster community, growth and connection. One that lifts, enlightens, brightens, and supports all of us.  A place where we can all thrive. 

The APS Employee Well-being Ambassadors help fill the belonging gap by promoting and cultivating wellness in schools and departments. The ambassadors also serve as the 'boots on the ground,' giving creative feedback to the APS Wellness Department. So, what do you say -  Do you want to help bring some fun back to 'work', foster community and spread wellness mojo?  Click here to learn more about becoming an APS Well-being Ambassador.

You can also email Becky MacGregor, APS Employee Wellness Coordinator, at becky.macgregor@aps.edu. 

Gain Confidence in the Kitchen & Save the Smoke Alarm

So you want to save money and eat healthier, but there's just this one thing holding you back...the actual cooking part is a bit of a barrier, and perhaps the graphic above resonates just a little too much with you!  

Look, we get it. Not everyone feels confident in the kitchen. But now is your opportunity to learn. APS Employee Wellness is offering new "Confidence in the Kitchen" skills-based cooking classes! 

 There are two dates in April to choose from. Tuesday, April 8, or Thursday, April 10, 5:00-6:30 pm.

Classes are located at the Presbyterian Community Health Center, 1301 Wyoming Blvd. NE.  Click here to register. Because this is a hands-on class, the maximum number of participants is 20. We will add classes if there is high demand. Please email employee.wellness@aps.edu if you have questions. 

Oh, My Aching Head, Neck, Shoulders, Back, Wrists...! 

You get the picture. Something is just not quite right with your desk, chair, and computer setup, and it hurts! So, we have a solution with a new Ergonomics 101 program. 

This is a series of six short videos to guide you to a healthier, more productive workspace. Register here or scan the QR code in the flyer below and start receiving the information.  

 More Wellness Trends in the News

News: Exercise for Brain Health and Dementia Risk Exercise, even at moderate levels, is linked with maintaining brain health and size and reducing dementia risks as people age.

Nutrition: Ultra-processed Food Ads Play on Our Emotions Ultra-processed food ads on TV and social media may trigger your emotions, making you believe you’ll be happier if you eat them.

Mind-Body: Self-Compassion Aids Weight Loss Efforts New research suggests that self-compassion increases a person’s self-control over exercise and eating behaviors.

Recipe: Salsa Verde Chicken Research showed that higher consumption of magnesium-rich foods, like this salsa verde chicken, was linked to better brain health.

Fitness Handout: Yoga for Diabetes From the moment she was diagnosed with diabetes, Alyssa’s life revolved around regular checkups, timely medication, and rigorous dietary restrictions.