May 2025 Employee Wellness Newsletter

"If you don't have anything nice to say..." Stress and burnout programs to help you thrive in 2025, and more wellness trends in the news.

If there was a second frequent and favorite saying my father had for my siblings and me growing up, it was, "If you don't have anything nice to say, don't say it at all." Admittedly, sometimes he said this in a rather harsh tone of voice. For context, the first was the Golden Rule,  "Do unto others as you would have them do to you."  

With 5 brothers and sisters and various neighborhood kids frequenting the dinner table, I can tell you those words stuck. Of course, that doesn't mean I wasn't on the faulting end of either of those time-tested and true phrases. 

You might wonder what words (or the lack of kind ones) have to do with wellness, but our personal and professional relationships are entwined with what we say and how we say it. And this directly impacts our physical, emotional, social, and spiritual well-being - the cornerstones of our wellsprings for energy management. 

Words can build us up or break us down. They can sever relationships, instill resentment, and destroy relational trust.

Since we're on this mighty quest to Thrive in 2025 and reclaim health and harmony, it's important to note that interpersonal communication and conflict are the second-highest cause of workplace stress. If you've been following along, we're in the emotional wellspring for energy management - that's the quality of our emotions. Stress, anger, fatigue, rushing, boredom, and burnout all fall in this category. In the Thrive in 2025 activities on Wellness at Work we've been focusing on communication, conflict, and the wellness connection. (Scroll below to join.)

We're often not as aware of how our emotions drive behaviors. If we're frustrated, angry, hurried, cranky, or feel we've been slighted in some way, we'll do or say something that we may regret later. 

Some of us may have grown up, or currently live in, an environment that houses yelling, name-calling, demeaning, and passive-aggressive style silent treatments. If that's the case for you, I'm sorry because that shouldn't be the norm. I realize sometimes it is, but it shouldn't be. 

Communication may not be the first thing that pops into our heads when we think of wellness and work. But work and life satisfaction, through our spiritual, social, and intellectual well-being, is directly tied to our psychological need to feel supported, validated, and to be heard.  This happens through communication. 

Did you know that a Gallup study showed employees who felt their manager listened with empathy were 62% less likely to feel burnout? Other Gallup research shows that supervisors played a key role in employee well-being and engagement simply by providing early and ongoing recognition and encouragement. This is astounding considering it doesn't require a fancy degree, money, or a lot of time. Verbal motivation and actively listening are soft skills anyone can master, no matter where we sit at APS.  

 Verbal encouragement in the workplace also has a measured, direct impact on mental health and emotional well-being. 

 Of course, where there is no encouragement, no support, harsh words, and vindictive behavior, stress escalates while motivation, morale, employee retention, and wellness plummet. 

As mentioned above, we're all about 
thriving - not declining- in 2025! 

Remember, we are givers and receivers of this valuable tool. When we start peeling back the layers, there are nuances in our interactions with people and situations that are driven by four main factors. 

1. SafeStart® emotional states are the root cause of all accidents, injuries, and conflicts. Those are rushing, anger and frustration, tiredness and fatigue, boredom and complacency. When we are in any of these states, the likelihood of conflict is higher. Take a look at the emotional mindset shifts that enable you to pivot and avoid potential problems. 
2. We have different communication styles, which are part of our nature but also nurtured throughout our lives. (See April 28 employee wellness calendar entry.)
3. There are different types of interpersonal conflict. Sometimes we have to be self-reflective and honest with ourselves about the genesis of disagreement.
4. Five types of organizational conflict emerge when, at some level, we don't feel our psychological needs are met. Recognizing the origin of frustration and disconnect can be the catalyst for reconnection. 

The more aware we are about how we communicate, our mindset and emotional state, and other circumstances, the better prepared we can be to navigate communication landmines and build bridges of understanding. And this is important because most of us spend the majority of our waking hours at work. Fostering a culture of support and belonging lays the foundation for wellness, keeping our physical, mental, emotional, and spiritual energy reservoirs refreshed.

We won't always be on top of our game when it comes to communicating perfectly all the time. Life and stress might inevitably hijack our good senses. However, it is helpful to be mindful of our own emotions and biases in relation to perceived situations or expectations, so that we can approach communication with loved ones and colleagues with grace, kindness, and respect. This not only avoids potential conflict but enhances our collective personal and professional well-being. 

Here are some communication tips:

• Work on active listening skills
• Ask for feedback and be open to constructive guidance
  • Frame in the positive
• Remain calm (try not to react aggressively or defensively)
• Keep criticism solution-oriented and reframe it in a positive way
  • Avoid name-calling/character assassination
• Be empathetic and try to understand the other person’s perspective
• Encourage honesty and transparency
• Take responsibility for your actions
  • This fosters psychological safety/relational trust
• Don’t interrupt others (allow quieter members of the team to express their thoughts and ideas)
• Be professional and respectful in group situations & when referring to colleagues.

My encouragement to you this week is that if or when a situation presents itself and stress and underlying motives are present, step back and pause before you pivot into controversy. Walking away, refraining from participating in someone else's drama, or even simply asking for more clarifying information, doesn't just preempt conflict—it protects your peace. 

Join the Emotional Wellspring Activities to Thrive in 2025!

As we move into May, we will continue to focus on the quality of our emotions, managing stress and burnout, decision-making, and the role that emotions and communication play in our personal and professional well-being. 

This is a year-long 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. 

*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. 

• 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!)
• 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. 
• 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. 

NEW! Burn Out Program With Support Group!

The "Burn Bright, Burn Out Less"  program opens April 7 and is free for all employees. This virtual, self-paced program takes up to 15 minutes per module. It's easy to navigate and packed with great information for anyone struggling with stress and at the edge of burnout. 

To complement this program, the APS Employee Assistance Program (EAP) and APS Employee Wellness are moderating a "Stress/Burnout Support Group." The virtual live sessions start on Tuesday, April 15, at 4:00-4:45 and go through May 13. The Google Meet link to join is in the APS Employee Wellness event calendar. Participants do not have to sign up for the Burn Bright program, but we will refer to the content in the modules each week. 

This support group is designed to help employees who feel they are nearing or at burnout. Any APS employee feeling stressed is encouraged to attend these sessions. You do not have to participate in the virtual "Burn Bright" program to attend these sessions. Please review the rules of engagement for these sessions. 

If you have any questions, please contact Becky MacGregor at employee.wellness@aps.edu

Three Great Programs That Include One Personalized Benefit - Health Coaching!

Sometimes, in order to thrive, we need a little extra motivation and support. These three programs offer personalized health coaching. Choose the option that suits you and enroll today! 

1. Health Coaching: Open to all APS employees. Get help shifting lifestyle habits, managing a chronic illness, weight loss to improve health, or simply feel better. APS offers free Health Coaching for all employees.

2. Livongo is an integrated program for diabetes, high blood pressure, pre-diabetes, and weight loss. Livongo offers wrap-around, integrated mental health services and health coaching. *This program is open to all eligible employees and dependents covered under APS Benefits. 

Getting started is easy!  

• Text “GO APS” to 85240 to learn more and join
• Join by visiting  https://www.livongo.com/aps 
• Call 800-945-4355 and use the registration code: APS

3. Hinge Health - Get the relief you need to feel and function better with this virtual physical therapy program by Hinge Health. Hinge Health gives you the tools you need to conquer joint and muscle pain including back, neck, knee, and shoulder pain, recover from injuries, prepare for surgery, and stay healthy and pain-free. Hinge Health also offers a one-of-a-kind, industry-leading women's pelvic floor program. 

Click here and learn more to register. Begin your journey today with a team of physical therapists and health coaches! *Hinge Health is available at no cost to employees covered under the APS Benefits plans and eligible dependents.  

 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- one 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. 

Oh, My Aching Head, Neck, Shoulders, Back, and 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.  

 Wellness Trends in the News

Daily Walking Reduces Alzheimer’s Risk  Research shows that for women ages 65 or older, each additional 31 minutes per day of moderate-to-vigorous physical activity was linked with a 21% lower risk of developing mild cognitive impairment or dementia.

Loneliness and Physical Inactivity New research finds a connection between loneliness, unhealthy weight and physical inactivity in college students.

A New Study on Protein Timing A study challenges the persistent narrative around protein timing that extra grams of protein consumed over a certain amount go to waste. read more »

Recipe: Raspberry-Granola Chia Pudding The soluble fiber in this recipe makes this raspberry-chia pudding a brain-boosting way to kick off the day (or end the evening).