Wellness Training for the Workplace

Wellness Training for the workplace

Creating a little peace throughout your work day.

START

Guide

Wellness in the Workplace Taining

1. Objectives

2. Modules

3. Community

4. Activity

5. Certificate

6. Survey

Modules - Module 1

Before we begin

Wellness comes in different shapes and sizes.

These are only guided suggestions - feel encouraged to create what works for you! :)

Explore & Create

It's easy to get wrapped up in work, however it's important to give yourself breaks and perform practices/exercises where you are mindful of your body.

+ Challenge

Objectives and Navigation

Learning Objectives

What we'll learn from this training:

Welllness at Work: Mind and Body Reset

• Learn 2-3 breathing exercises you can do at work
• Demonstrate at least 3 stretches that can be done at the desk or standing
• Apply one gratitude practice that can be used daily

Upon completion of the course, you will be able to identify and perform various wellness practices that can be done at work or during your work day.

VIDEO OPTION

ITEMS RECOMMENDED

2. Modules

Module 3

Module 2

Module 1

Breathing Techniques

Stretching Exercises

Gratitude Practice

Modules - Module 1

Mental Reset

Let's do a breathing exercise following the simple steps in the video below. Feel free to do this as many times as you want.

Inhale for four counts 1 - 2 -3 -4 Hold for four counts 1 -2 -3 -4 Exhale for four counts 1 - 2 -3 -4 Repeat

"Breathwork is the quickest and most effective way to clear your head, settle your stomach, calm your nerves and open your heart." - Dan Brulé

Info

Modules - Module 1

Other breathing techniques

Explore the technique cards below

How to practice: Take a lap around your work hallway or outside for a little. Pay attention to your breaths and try and take deep and controlled breaths throughout.

How to practice: Mentally count "one" on the inhale, and then exhale normally. Then count "two" on the inhale, then exhale. Keep going up to 10 and then start over again as needed.

How to practice: 1. Sit comfortably with straight back 2. Inhale through left nostril - hold breath - close nostril (without breathing out) 3. With left nostril now closed, breathe through right nostril. 4. Repeat

Use this side of the card to provide more information about a topic. Focus on one concept. Make learning and communication more efficient.

Use this side of the card to provide more information about a topic. Focus on one concept. Make learning and communication more efficient.

Use this side of the card to provide more information about a topic. Focus on one concept. Make learning and communication more efficient.

Light Walk

Alternate nostril breathing

Title

Title

Title

Breath Counting

Write a brief description here

Write a brief description here

Technique Card

Write a brief description here

Technique Card

Technique Card

Listen to your body and find what works for you.

Modules - Module 2

Release tension and wake the body up

Simple Desk & Standing Stretches ( workplace friendly)

Taking the time to do mindful movements throughout your workday can greatly improve:

• Flexibility
• Oxygen/Blood Circulation
• Reduce Muscle Tension and Stress
• Improve Posture
• Increase Energy and Productivity
• Enhance Mental Well-Being

Modules - Module 2

Desk & Standing stretches

Follow along with your preference of *seated or *standing office-friendly stretches.

Standing Desk Stretch Video

Seated Desk Stretch Video

You don't need much space for this. Click (+) button below for video:

You don't even have to leave your seat. Click (+) button below for video:

(7 Minutes)

(5 Minutes)

Modules - Module 2

attention areas

Take a moment to listen to your body and care for it as you can.

Advice

Advice

Advice

Wrist/Hands

Feet

Neck/Shoulder

If you're on your feet a lot, it's important that your feet have supportive shoes and attention to stretching and resting.

Whether you're on your feet or sitting at your desk, the neck/shoulder region tends to carry lots of tension.

Your wrist/hand region have a tendency to get overworked when typing or writing.

Modules - Module 3

Gratitude & Mindfulness Moments

Pause & Reflect

"A single mindful pause can reset your whole day. Let's explore simple ways to bring calm and gratitude into your work routine"

Modules - Module 3

Using thetool tomonitor progress

Other Ideas

You might want something to write with

Individual Practices

Write about (3) things you are grateful for (you can keep it simple):

Music Option Below

Social Practices

Reflective Practices

02:00

Community

Share & Collaborate

Share some wellness ideas that you like and collaborate on some other ideas and how to implement it into you workday.

Consider the setting - Is it in the office or remotely at home?

What are some hobbies or things that you already do that bring you peace and happiness? Please share

Activities

DRAG AND DROP

Try and incorporate this into your work calendar/schedule.

Stretch exercise

CLOSE EYES FOR A FEW MINUTES

STRETCH EXERCISE

WATER BREAK

WALK

TREAT YOURSELF

SOMETHING THAT MAKES YOU HAPPY

SMALL CHAT BREAK

BREATHING EXERCISE

GRATITUDE PRACTICE

Objectives and Navigation

Tool: Wellness Buddy

Click link icon to a Wellness Buddy Tool

Watch short videos

• Get some options on what wellness ideas you can do within certain time frames
• This is tool is in it's early draft and was created using Articulate Storyline

Go to Certificate

Browse by moving the slider icon

Certificate

Recognizing Commitment to Workplace Wellness and Mindful Practices

Certificateof achievement

Congratulations

This certifies that you have successifically completed the Wellness Training for the Workplace course. By completing this training, you have demonstrated an understanding of practical strategies for reducing stress, improving focus, and fostering resilience through breathing techniques, desk/standing exercises, and daily gratitude practices. This achievement reflects a commitment to personal well-being and to contributing to a healthier, more mindful workplace culture.

"Well-being is not a break from work - it's part of the work."

Signature 2

Signature 1

November, 20XX

Survey - 1/5

Survey - 3/5

Survey - 5/5

Thanks for joining

Remember to take time for yourself!

Training created by McKenna Killets

Box Breathing

Breathing Example

This is a simple, but effective breathing exercise that helps return your breathing pattern to a relaxed rhythm.

• You can perform as many repititions as needed.
• Easy to incorporate throughout your day.

Article Info

EXIT

Items

No items required. You can do these moves in a limited workspace.

Social Practice

Ideas:

• Gratitude Shoutouts
• Acknowledge a colleague in a meeting or email with a specific thank-you
• Peer Gratitude Exchange
• Share on a kudos website for your organization, if available
• Gratitude Wall
• Post sticky notes of what they appreciate about their team, workplace, or day

Individual Practices

Ideas:

• Gratitude letter (don't have to send)
• Write a note to someone that's inspired you and/or you're thankful for
• Sensory Gratitude
• Pause and notice something you can see, hear, taste, or touch that brings comfort/joy
• Gratitude Jar
• Write small notes that you appreciate and place them in a jar

Reflective Practices

Ideas:

• Gratitude Reframe
• Exchange a small challenge or inconvenience and reflect on a possible hidden positive
• "Traffic was slow, but it gave me time to listen to a podcast."
• Future Gratitude (Mental Time Travel)
• Imagine something in the future going well and feel grateful in advance

EXIT

ITEMS NEEDED

Chair Recommended

Did you know that...

Flexibility breaks may increase productivity and improve overall comfort. Stretches can help alleviate tension in the neck, back, shoulders.

Here is a video providing an introductory overview of this course.