Month: March 2025

“Practical Stress Management Tips To Overcome Stress At Work”

Post author By Brittany Kowalski
Post date March 25, 2025

Stress Management Strategies to Use During Office Hours

Stress is an inevitable part of the workplace but managing it effectively can make a significant difference in your overall well-being and productivity. Here are some practical stress management strategies you can use during office hours to help you stay calm, focused, and efficient.

Organize Your Workspace

A cluttered workspace can contribute to stress and reduce productivity. Take some time to organize your desk, declutter unnecessary items, and create a clean and orderly environment. This can help you feel more in control and focused.

Follow the 20-20-20 Rule

Every 20 minutes, look at something 20 feet away for at least 20 seconds. This helps reduce eye strain and helps refresh your mind and prevent burnout. Pair this with a 3–5-minute break every 60 minutes to do some light stretching and get a drink of water throughout the day.

Practice Mindful Breathing

Mindful breathing exercises can be a powerful tool to manage workplace stress. Taking a few minutes to focus on your breath can help calm your mind and reduce anxiety. Try the 4-7-8 technique: inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds.

Prioritize Tasks

Effective time management is crucial for reducing stress. Start your day (or the day before) by prioritizing tasks and creating a to-do list. Focus on completing high-priority tasks first and break larger projects into smaller, manageable steps. Every journey begins with the first step.

Practice Gratitude

Gratitude journaling can help shift your focus from stressors to positive aspects of your workday. Take a few minutes each day to write things you are grateful for, whether it’s a supportive colleague, a successful project, or a pleasant interaction.

Set Boundaries

Setting boundaries with colleagues and supervisors is essential for stress management. Learn to say no when necessary and communicate your limits. This can help prevent overcommitment and ensure you have time to focus on your well-being.

Stay Hydrated and Eat Healthily

Proper nutrition and hydration play a huge role in managing stress. Keep a water bottle at your desk and drink regularly throughout the day. Studies show that as many as 75% of people may be chronically dehydrated, don’t be one of them. Opt for healthy snacks like fruits, nuts, and yogurt to maintain your energy levels and avoid stress-induced cravings. If you want to perform your best, make sure to fuel your body for success.

Practice Relaxation Techniques

Add relaxation techniques such as progressive muscle relaxation, visualization, or meditation into your daily routine. These practices can help reduce physical tension and promote a sense of calm. Even a few minutes of relaxation can make a significant difference in managing stress.

Conclusion

Managing stress during office hours is essential for maintaining your well-being and productivity. By incorporating these practical strategies into your daily routine, you can create a more balanced and stress-free work environment. Remember, small changes can lead to significant improvements in your overall mental health and job satisfaction.

Health Coaches

How to Get the Most Out of Your Health Coaching

Post author By Brittany Kowalski
Post date March 21, 2025

Maximizing Your Health Coaching Sessions

Feeling lost in the maze of wellness advice? You’re not alone. More and more people are turning to health coaches for that personalized support – someone to cut through the noise and create a plan that actually works. You may have hired your own coach, or your job may offer corporate health coaching. Either way, think of it as having a dedicated partner to help you reach your health goals. To really get the most out of this partnership, though, you need to approach it with the right mindset.

Identify and Set Clear Goals

Before starting your health coaching journey, take some time to reflect on what you want to achieve. Whether it’s improving your nutrition, increasing physical activity, managing stress, or achieving a specific health outcome, having clear and specific goals will help you and your coach create a focused plan.

Be Ready to Share

Honesty is crucial in any coaching relationship. Be open about your current habits, challenges, and any concerns you may have. Your health coach is there to support you, not judge you. Sharing accurate information will enable your coach to tailor their advice and strategies to your unique needs.

Stay on Track

Consistency is key to achieving lasting results. Attend all scheduled coaching sessions and actively take part in the process. Follow through on the action steps and recommendations provided by your coach. Remember, change takes time, and staying committed to the process will yield the best results.

Stay in Touch

Effective communication is essential for a successful coaching relationship. Keep your coach informed about your progress, any obstacles you encounter, and any adjustments you need to make. Regular check-ins, whether through in-person meetings, phone calls, or emails, will help you stay on track and make necessary adjustments to your plan.

Use Your Time Effectively

Come to each coaching session prepared. Review your progress since the last session, note any challenges or successes, and think about any questions or topics you want to discuss. Being prepared will make your sessions more productive and ensure you get the most out of your time with your coach.

Embrace Accountability

One of the significant benefits of health coaching services is the accountability they provide. Embrace this aspect of the coaching relationship and use it to stay motivated. Knowing that someone is there to support you and hold you accountable can be a powerful motivator to stay on track with your goals.

Don’t Just Collect Resources, Use Them

Health coaches often provide various resources, such as handouts, recipes, workout plans, and wellness tips. Make sure to utilize these resources to enhance your journey. Organize them in a way that is easily accessible, whether digitally or in a physical folder, so you can refer to them whenever needed.

Patience

Change doesn’t happen overnight. Be patient with yourself and the process. Understand that there may be setbacks along the way, and that’s okay. Flexibility is essential; be willing to adjust your plan as needed based on your progress and any new insights you gain.

Savor Your Victories

Acknowledge and celebrate your achievements, no matter how small they may seem. Celebrating your successes will boost your motivation and reinforce positive behaviors. Share your wins with your coach, and let them celebrate with you.

Stay Positive

Maintaining a positive attitude is crucial for success. Focus on the progress you’re making rather than dwelling on any setbacks. A positive mindset will help you stay motivated and resilient throughout your health coaching journey.

Conclusion

A health coach is a valuable ally on your journey to wellness. To maximize that support, you need to do more than just show up. You’ll want to define your goals clearly, share your experiences honestly, and stay committed to the process. Keep in contact with your coach so you both stay aligned. Be accountable and be receptive to your coach’s voice. Don’t just collect resources, use them. Be patient; change takes time. And don’t forget to acknowledge and celebrate every success, big or small. Keeping a positive outlook will sustain your momentum. When you approach coaching this way, you’ll see real, lasting progress in your health and well-being.

Health Coaches

How Health Coaching Can Focus Participants For Better Outcomes

Post author By Clark Lagemann
Post date March 18, 2025

How Health Coaching Can Motivate Participants to Set and Achieve Transformative Goals

One of the most rewarding yet challenging tasks is engaging participants to set and commit to meaningful goals. Many clients may feel uncertain, overwhelmed, or even unmotivated to make a change. But as health coaches, your role is pivotal in unlocking their potential for transformation. By using strategies grounded in the Transtheoretical Model (TTM), you can guide clients toward progress and help them achieve sustained success.

Here’s how to meet your clients where they are and support them in creating and achieving transformative goals.

Understand Your Participant’s Stage of Change

Behavioral change isn’t a one-size-fits-all process. The TTM offers a framework to identify where participants are in their readiness for change:

Precontemplation: Unaware or resistant to change.
Contemplation: Aware but uncertain about acting.
Preparation: Ready to set goals and take small steps.
Action: Actively working toward their goals.
Maintenance: Sustaining progress and avoiding relapse.

Tailoring your health coaching strategies to each stage ensures that participants feel supported and understood.

Strategies for Each TTM Stage

Precontemplation Stage: Build Awareness
Clients in this stage may not recognize the need for change or see the value in setting goals. Your role is to gently spark curiosity and provide education without overwhelming them.

Share relatable success stories that mirror their experiences.
Highlight long-term benefits, focusing on areas they care about, like energy levels, stress management, or work-life balance.

Contemplation Stage: Explore Motivations
At this stage, clients consider change but may feel stuck in weighing pros and cons. Help them build internal motivation.

Ask open-ended questions: “What would success look like for you?”
Frame change as an opportunity rather than a burden.
Provide data or tools that help them visualize progress, like health metrics or case studies.

Preparation Stage: Create Actionable Goals
Once participants are ready, co-create SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound) that align with their values.

Use digital tools, like habit-tracking apps or fitness platforms, to make goals tangible.
Offer trial programs or small challenges that provide an early sense of achievement.

Action Stage: Sustain Engagement
Clients actively working toward their goals need consistent reinforcement to stay motivated.

Introduce gamification, such as earning badges for milestones or participating in friendly competitions.
Build a support network by connecting participants with peers pursuing similar goals.

Maintenance Stage: Prevent Stagnation
Once participants reach their goals, focus on sustaining momentum and preventing relapse.

Encourage advanced goal-setting to push boundaries further (e.g., transitioning from walking to running).
Provide ongoing feedback and celebrate long-term progress with meaningful rewards.

Building Trust and Accountability

Trust is the cornerstone of any health coaching relationship. Participants are more likely to commit to goals when they feel supported.

Regular Check-Ins: Use these to celebrate wins, address obstacles, and adjust goals.
Nonjudgmental Coaching: Create a safe space where participants can openly share setbacks without fear of criticism.

By fostering accountability through trust, you strengthen the participant-coach bond, leading to greater adherence and success.

Celebrate Progress, Not Just Outcomes

Many clients struggle with feeling that only the end result matters. Shift the focus to celebrating progress to keep motivation high.

Recognize small milestones, like completing their first week of meal prep or walking consistently for a month.
Offer creative rewards, such as personalized achievement certificates, social media shoutouts, or early access to premium coaching content.

Closing Thoughts

Engaging participants in goal setting is both an art and a science. By leveraging the Transtheoretical Model and tailoring strategies to their readiness for change, health coaches can empower clients to unlock their potential. From sparking initial awareness to celebrating sustained success, every stage of the journey matters.

HR & People Operations

How To Navigate Employee Mental Health Worry Free

Post author By Brittany Kowalski
Post date March 14, 2025

The Do’s and Don’ts of Employee Mental Health

Employee mental health is a key component of a successful workplace. As organizations focus on the importance of mental well-being, it becomes essential to understand the best practices for supporting employees. By following a set of do’s and don’ts, employers can create a supportive environment that promotes mental health, reduces stigma, and enhances overall productivity. Let’s outline some key strategies to effectively manage employee mental health, ensuring a healthier and more engaged workforce. Remember, everyone’s experience is unique, so a one size fits all approach rarely works. Therefore, when considering how to handle an employee with mental health issues, a nuanced and individualized understanding is a must.

Do’s

Promote a Supportive Environment: Foster a culture where mental health is openly discussed and supported.
Provide Access to Resources: Ensure employees have access to mental health resources like EAPs and counseling services.
Train Managers and Leaders: Equip leaders with the skills to recognize and respond to mental health issues.
Encourage Work-Life Balance: Implement policies that support flexible working hours and adequate time off.
Ensure Confidentiality: Maintain strict confidentiality regarding employees’ mental health information.
Regular Check-Ins: Conduct regular check-ins to monitor employees’ well-being and workload.
Offer Mental Health Days: Allow employees to take mental health days when needed.
Provide Stress Management Workshops: Offer workshops on stress management techniques and mindfulness.
Create a Safe Space: Designate a quiet space where employees can take a break and relax.
Promote Physical Health: Encourage physical activities and healthy eating as part of overall well-being.

Don’ts

Don’t Perpetuate Stigma: Avoid language or actions that contribute to the stigma around mental health.
Don’t Ignore Signs of Distress: Address any signs of mental distress with empathy and support.
Don’t Discriminate: Ensure fair treatment of employees with mental health conditions in all aspects of employment.
Don’t Overlook Training: Regularly train staff on mental health awareness and support.
Don’t Make Assumptions: Avoid making assumptions about an employee’s capabilities based on their mental health.
Don’t Neglect Follow-Up: Continuously support and check in with employees after initial assistance.
Don’t Overwork Employees: Be mindful of workloads and avoid overburdening employees.
Don’t Dismiss Mental Health Concerns: Take all mental health concerns seriously and provide appropriate support.
Don’t Isolate Employees: Ensure employees with mental health issues are not isolated or excluded.
Don’t Ignore Feedback: Listen to employee feedback on mental health initiatives and make necessary improvements.

Closing Thoughts

By following these do’s and don’ts, employers can create a supportive environment that promotes mental well-being and enhances overall employee engagement and productivity. Supporting employee mental health is not only a moral responsibility but also a strategic advantage for organizations. By adhering to the outlined do’s and don’ts, employers can foster a positive work culture that prioritizes mental well-being. This approach leads to happier, healthier employees who are more engaged and productive. Investing in mental health support is an investment in the organization’s success, creating a workplace where everyone can thrive

HR & People Operations

25 Best Wellness Ideas for Small Businesses in 2025

Post author By Avidon Health Team
Post date March 11, 2025

Wellness Ideas for Small Businesses

For small businesses with fewer than 100 employees, implementing wellness programs might feel like a luxury. However, workplace wellness doesn’t have to break the bank. It’s about creating a culture where employees feel valued, supported, and empowered to prioritize their health. To help, here are 25 wellness ideas for small businesses tailored specifically for 2025.

1. Flexible Work Hours

Allow employees to adjust their work hours to fit in workouts, doctor appointments, or family time.

2. Wellness Budgets

Provide each employee with a small stipend to spend on wellness-related activities or items like gym memberships or fitness apps.

3. Walking Meetings

Replace traditional sit-down meetings with walking meetings to encourage movement and fresh air.

4. Healthy Office Snacks

Stock the office kitchen with affordable, healthy options like fresh fruit, granola bars, and infused water.

5. Community Partnerships

Partner with local gyms, yoga studios, or nutritionists to offer discounted memberships or group classes.

6. Mental Health Days

Encourage employees to take occasional days off specifically for mental health without stigma.

7. Digital Fitness Subscriptions

Invest in company-wide access to virtual fitness platforms like Peloton, Headspace, or Down Dog Yoga.

8. Quarterly Wellness Challenges

Host simple, fun competitions like step challenges or hydration challenges with small rewards like gift cards.

9. On-Site Chair Massages

Bring in a local massage therapist for a few hours a month to offer stress-relief sessions.

10. Team Cooking Classes

Organize a virtual or in-person cooking class focused on healthy, easy-to-make recipes.

11. Remote Wellness Kits

For remote or hybrid teams, send wellness kits with items like resistance bands, a stress ball, or healthy snacks.

12. Mindfulness Mondays

Start the week with 5-10 minutes of mindfulness exercises or guided meditation during team meetings.

13. Pet Perks

Offer pet insurance as a benefit or designate “bring your pet to work” days for a morale boost.

14. Ergonomic Support

Provide affordable ergonomic tools like laptop stands, adjustable chairs, or keyboard trays.

15. Financial Wellness Resources

Offer workshops on budgeting, saving, or debt management to reduce financial stress.

16. Volunteer Days

Allow employees paid time off to support causes they care about, fostering both wellness and community engagement.

17. Lunch and Learn Sessions

Host monthly educational talks on topics like nutrition, stress management, or fitness.

18. Office Step Challenges

Encourage employees to hit daily step goals using inexpensive pedometers or smartphone apps.

19. Peer Recognition Programs

Promote mental well-being by recognizing employees’ achievements in weekly or monthly meetings.

20. Hydration Stations

Set up a water station with infused water or provide employees with branded reusable water bottles.

21. Seasonal Wellness Themes

Align wellness activities with the seasons, such as gratitude practices in fall or outdoor walks in spring.

22. DIY Fitness Corners

Dedicate a small office space to basic workout equipment like mats, resistance bands, or light weights.

23. Affordable Health Screenings

Partner with local clinics to provide annual health screenings at a reduced rate for employees.

24. Personal Goal Setting

Offer one-on-one sessions where employees can set and track personal wellness goals with guidance from a coach or manager.

25. Employee Wellness Ambassadors

Select a few employees to lead wellness initiatives, making it a peer-driven program for greater participation.

Wellness on a Budget: Big Impact for Small Businesses

Even with limited resources, small businesses can create impactful wellness programs. To start, consider wellness ideas for small businesses that focus on simple, thoughtful initiatives. These can make a significant difference in employee morale, retention, and productivity. The key is to prioritize what matters most to your team and build a wellness culture from there.

Research & Insights

Case Study: Municipal Wellness – Finding Wellness in a Cubicle

Post author By Avidon Health Team
Post date March 4, 2025

Municipal Wellness: Finding Wellness in a Cubicle

Finding Wellness in a Cubicle

Explore how Avidon Health revitalized a municipal wellness program, achieving a remarkable 100% employee engagement rate, up from below 20%. This case study showcases the power of effective wellness program transformation.

Learn how a large municipality successfully used Avidon to:

Increase participation
Overcome Small Space Sabotage
Overcome Wellness Intimidation
Increase Leadership Buy-In

Ready to learn more?

Download our case study and discover how Avidon can:

Enhance employee engagement: Create buzz around your wellness program.
Demystify your wellness program: Employee wellness doesn’t need to be intimidating.
Create a healthier workplace culture: Enhance office camaraderie and shared experiences.

Ready to see the difference Avidon can make? Download the full report and start paving the way for a healthier, more productive workforce today.

About Avidon Health

Avidon Health provides innovative health coaching solutions to personalize engagement and create behavior change at scale. We are a team of behavior change experts who empower people to make positive life changes by focusing on the individual, not just the condition. Avidon’s core product, Engagement Rx, is a digital health coaching platform used to improve adherence and outcomes for diverse populations, and includes an interactive eLearning portal, coach CRM, and Content Design Studio. This turnkey-but-customizable solution can serve as a standalone portal or embed within existing platforms to deliver personalized learning using proven behavior change frameworks.

Download here.

Related Resources

The Tech Future of Wellness: Professional Virtual Coaching

Burn Bright, Not Out: How to Spot Trouble Signs

“Practical Stress Management Tips To Overcome Stress At Work”

Get in touch

Stay engaged

Privacy and Terms

News

Mental Health Secrets: Clark Lagemann’s Guide For Entrepreneurs On Inc.

Post author By Avidon Health Team
Post date March 3, 2025

Mental health is not just a personal concern; it’s a business asset.

Avidon Health CEO, Clark Lagemann, explores the critical role of mental well-being in entrepreneurial success in a recent article published on Inc. This piece explores five surprising factors that can significantly impact mental health, offering practical strategies for navigating the unique pressures faced by entrepreneurs.

Drawing from Clark’s extensive experience leading companies and startups, the article provides firsthand insights into the challenges of building a business. It emphasizes how understanding the often-overlooked connections between mental health and performance can unlock new levels of productivity and resilience.

Key topics covered in the article include:

The Power of Eustress: Examining the distinction between beneficial stress and detrimental chronic stress and offering techniques for reframing challenges and practicing mindfulness to harness positive stress.
Gut Health and Resilience: Highlighting the crucial link between gut health and mental well-being, including the impact of the gut microbiome on mood regulation and resilience, and suggesting gut-friendly dietary choices.
Strength Training as a Mental Health Booster: Exploring the surprising benefits of strength training for reducing anxiety symptoms and building resilience, with practical tips for incorporating resistance training into a busy schedule.
The Impact of Ultra-Processed Foods: Discussing the negative effects of ultra-processed foods on mood and mental clarity, and encouraging a shift towards whole, nutrient-dense foods for improved well-being.
Cultivating Gratitude for Enhanced Mental Health: Emphasizing the scientifically supported benefits of gratitude practices for improving emotional well-being, fostering positive relationships, and creating a more supportive work environment.