Juliet Brocki

Employee Health and Wellness (Sample Course)

We’re committed to creating a work environment that promotes employee health

and wellness. This course is the first step in raising awareness about the rollout of
our new workplace health program, which includes promoting activities or policies
that encourage and support healthy behaviors in the workplace.

Developing a thoughtful workplace health program has the potential to transform

our organization. We hope it increases employee wellness, work satisfaction, and
productivity. In this course, we’ll introduce some wellness concepts to kick o our
wellness journey. Let’s get started!

IN TR ODUCTION

5 Weeks to a Healthier You

DIET AN D EXER CISE

Healthy Eating and Regular Exercise

Creating Healthy Meals

Creating an Exercise Program

MAN AGIN G STR ESS

 How Stress Affects You

Coping with Stress

QUIZ

Wellness Quiz
Lesson 1 of 7

5 Weeks to a Healthier You

Juliet Brocki

Let’s face it: many of us don’t pause to reflect on our habits until it’s too late—by then we’re
sick, crabby, and overworked.

In this lesson, we’ll walk you through a simple plan for developing new, healthier habits.
 LET'S GO!

Your 5-Week Wellness Plan

Week 1

Create a Healthy Meal Plan

00:24

Planning your meals in advance helps to ensure you have a nutritious, well-balanced diet.
You’ll want to include foods from each of the food groups, minimize salt, sugar, and
processed foods, and rely heavily on nutrient-rich fruits, vegetables, and whole grains.
Week 2

Make Exercise a Habit

Exercise is fundamental to good physical and mental health and it’s easier to make it a habit
than you might think. The most important thing to remember is that you need to start small.
Choose an activity you love—something that you’d be willing to do even if you’re tired or
lacking in motivation. Then write down when, where, and what you’ll do. Research shows
that when you set your exercise intention specifically, you’re more likely to do it.

Week 3

Open Up to Friends

People who connect emotionally with friends and loved ones regularly lead longer, happier,
and healthier lives. One 2010 study even found that people who have more substantive
conversations than small talk have the highest levels of well-being. Over the next few weeks,
try doing a fun activity or seeking support from your friends.
Week 4

Make Yourself a Priority

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Life and work can get so busy that we can forget to take care of ourselves. Sometimes we
don’t even realize we’ve been neglectful until we’re worn out and sick. Do you get enough
l ?A ti ti f f ? Wh did l td ti it th t b ht
sleep? Are you creating time for fun? When did you last do an activity that brought you peace
or joy? Write down the things you need to do to take care of yourself. Then try doing at least
one every day.

This video from psychologist Dr. Guy Winch makes the case for the importance of caring for
your psychological health and emotional well-being.

Week 5

Tackle Stress Head-On

We all experience stress in our lives. But not all ways of coping with stress are equal. Negative
coping mechanisms include drinking, smoking, emotional eating, and ignoring or avoiding
stress. Positive ways to counteract stress include meditation, breathing, yoga, exercise, play,
prayer, and positive self-talk. Learn to recognize signs that you’re feeling stress and adopt
practices that help you positively counteract it.

You’ll learn about some specific stress management strategies a little later in this course.
Ready to get started with your own plan? Just click below to download a template you can
customize to help guide your wellness journey.

wellness-plan.pdf
60.1 KB
Lesson 2 of 7

Healthy Eating and Regular Exercise

Juliet Brocki

Diet and exercise are two of the most important things you can do to get and stay healthy at any
age. Both are essential for maintaining a healthy weight, managing stress, and preventing
disease—but each o ers some important health benefits on their own. Learn more about some
of these unique benefits by clicking on the flash cards.

The health bene ts of a balanced diet include:

Modeling healthy food choices.

Studies show that kids learn food-
related attitudes and behaviors
from adults.
 Reducing cancer risk.
Studies have shown a correlation
between certain forms of colon
cancer and diet.

Better brain function.

Memory and concentration are
dramatically improved with proper
nutrition.

The health bene ts of exercise include:

Improved mood.
Exercise releases endorphins, a
chemical that reduces perception
of pain and increases happiness.

Strengthens immunity.
Studies show that exercise ushes
some types of dangerous bacteria
from the body.

Healthy cardiovascular system.

Even moderate activity is enough
to have a positive effect on blood
pressure and cholesterol levels.
While all these benefits of diet and exercise are impressive, it’s one thing to know you should eat
right and get exercise, and another to actually do it! So in the spirit of doing, let’s shift gears and
help you build your knowledge of good nutrition.

LET'S GO!
Lesson 3 of 7

Creating Healthy Meals

Juliet Brocki

It's pretty simple: to fuel your body, you need healthy foods. But what makes certain foods
healthy? Click on the markers to learn the health benefits of each ingredient in the balanced
meal pictured here. You'll also learn tips for incorporating these kinds of healthy foods into your
daily diet.








 

Avocado

Avocado is on everything these days and for good reason. Not only do diners appreciate this fruit’s
delicious flavor and smooth, buttery texture, they also approve of its health benefits. Avocados are packed
with fiber, potassium, and heart-healthy fats—all nutrients many of us could stand to get more of in our
diets. Try avocado in your next salad or on a piece of toast with salt and pepper.
 

Fresh Juice

You can pour a lot of health benefits into a small glass! Studies suggest that freshly squeezed juice from
citrus fruits, such as oranges and grapefruit, boost immunity, detoxify the body, and more—all while
being simply delicious. But did you know that you can also juice your greens? That’s right. Beverages
made with herbs, grasses, and vegetables are popular for their unique flavors and myriad health benefits.
 

Mixed Fruit

Easy Fruit Salad 3 Delicious Ways

Easy Fruit Salad 3 Delicious Ways

Eating a colorful array of fruits and veggies is crucial to good health. Researchers recommend eating five
to ten servings every day. If that seems like a lot, consider this: The antioxidants in fruits and vegetables
work even harder when they’re in the presence of other antioxidants. So the more fruits and veggies you
eat, the more e ective these nutrients become!
 

Whole Grains

Whole grains come in many textures and flavors. Barley, couscous, millet, popcorn, and quinoa are all
examples of whole grains. They’re packed with protein, fiber, and other nutrients your body loves. Studies
suggest that whole grains can help reduce your risk of heart disease, type 2 diabetes, and some forms of
cancer. Anywhere from one to three servings of whole grains per day can help you reap these health
benefits. So eat up! Serve them as a side or add them to soups, stews, and other dishes.
 

Strawberries

00:16

Did you know that strawberries are an excellent source of vitamins C and K? They also provide a healthy
dose of fiber, folic acid, manganese, and potassium. Although they're primarily known and beloved for
their sweet taste, the high-fiber content of strawberries can actually help to regulate blood sugar levels by
slowing digestion.
 

Grapes

Grapes are portable, crunchy, and delicious. Plus, they’re great for you.

As you’ve just learned, eating a healthier diet doesn’t require eliminating yummy foods or even
making a huge shift in your lifestyle. Small, sustainable changes such as swapping out snacks
like sugar cookies for fruit are a good start.

Now let’s take a closer look at some practical tips for adding exercise to your daily routine.

LET'S GO!
Lesson 4 of 7

Creating an Exercise Program

Juliet Brocki

When people think of exercise, they often think of running or playing sports. Those activities
are great, but did you know that adding some simple stretches to your daily routine can improve
your flexibility and decrease your risk of injury?

Here’s a short video demonstrating a basic stretching routine that you can incorporate into
your workout today!
 C O NT I NU E

Check Your Knowledge

We’ve covered a lot of information about diet and exercise. Please take a moment to reflect on
what you’ve learned by answering the following questions.

1. Which of the following are shared benefits of both diet and exercise?

Maintaining a healthy weight

Managing stress

Preventing disease

Socializing with others

SUBMIT
2. Adding a few minutes of _____ into your daily exercise routine can
improve your flexibility and decrease your risk of injury.

Type your answer here

SUBMIT

Complete the content above before moving on.

Lesson 5 of 7

How Stress Affects You

Juliet Brocki

Across cultures, the cause and severity of stress vary greatly. But there are a few common
themes we observe. Job stability, the ability to meet financial obligations, and the overall health
and care of family are the most common causes of stress.

Causes of Stress

Job
 Money

Family

And while most of us think of stress as a bad thing, that’s not always the case. At low levels,
stress can help you focus and give you the motivation you need to reach your goals. However,
when your stress level is too high for too long, it stops being helpful and starts being harmful to
both your productivity and your health.

It’s important to monitor your stress levels, recognize when they’re getting too high, and take
some steps to get yourself back on track.
 Recognizing Signs of Stress
Experts have identified over 100 common signs of stress, which can be grouped into
roughly three categories: emotional, physical, and behavioral symptoms.

It’s common for people to exhibit signs from all three groups. Click the start button to
learn more about what to look for in each category.
 Symptom 1

Emotional Symptoms

When you’re overstressed, it’s common to become more emotional. Symptoms may
be mixed, but often include feelings of:

Anxiousness

Irritability

Apathy or depression
 Symptom 2

Physical Symptoms

Excess stress can cause physical pain. Symptoms to look for include:

Chronic back, shoulder, or neck pain

General muscle tension

Headaches

Stomachaches

Heart palpitations
 Symptom 3

Behavioral Changes

High levels of stress can also impact behavior. Some of the behavioral changes
commonly associated with stress include:

Over- or under-eating

Angry outbursts

Abusing drugs or alcohol

Withdrawing from friends and family

Suddenly becoming interested in risk-taking behavior like gambling or extreme

sports
 Getting Help
If you recognize these signs of stress in yourself or others, you're not alone. It’s
estimated that upwards of 30 percent of adults routinely struggle with symptoms of
stress and anxiety—most often it goes untreated.

At the end of this lesson, we’ve provided a few simple strategies for coping with
stress, as well as resources for assessing the type of stress you’re dealing with (short-
term, long-term or chronic stress) and a link to coping strategies for chronic stress.

The Effects of Work-Related Stress

When stress isn’t well-controlled, individuals and even entire organizations can su er. Drag
the slider below to see the impacts of work-related stress on absenteeism, overall performance,
and employer costs.
“ Being in control of your life and having realistic expectations about your day-to-
day challenges are the keys to stress management, which is perhaps the most
important ingredient to living a happy, healthy, and rewarding life.”

Marilu Henner
Lesson 6 of 7

Coping with Stress

Juliet Brocki

Up until now, you’ve been building your understanding of stress—what it is and its impacts. So
now let’s focus on some ways of coping with stress. Click the tabs to learn more.

Make Stress Your Friend

–
In this video, Psychologist Kelly McGonigal challenges us to reevaluate how we see stress. Instead
of viewing stress as a negative, she suggests it’s a positive force for personal change.

Sorry: we can't play video on this browser. Please make sure it's up to
date and that Flash 11.1 or higher is installed. Load this talk on ted.com
Do Something Fun
–
Working long hours when you’re on a tight deadline may seem like the only way to get ahead.
However, if you never take time to recharge, your stress levels will continue to climb and you'll
find yourself overwhelmed and unproductive. Make sure to carve out time every day to do
something you enjoy.

Relax
–
Another way to manage your stress is by trying relaxation techniques such as meditation, deep
breathing, yoga, or music therapy. There are tons of di erent options, so if one of them isn’t
working for you, don’t force it. Keep trying di erent techniques until you find the one that’s right
for you.
How are you coping with stress?
Now that you've learned about the common signs of stress and some coping strategies for
managing stress, it's time to see how you're doing! Follow the prompts below to experience a
health and wellness visit with a virtual health coach.
 Meet Your Health and Wellness Coach
Joseph, your health and wellness coach, will ask you a series of
questions. Choose the response that most closely reflects how
you're feeling.

CONTINUE

Scene 1 Slide 1
Continue Next Slide
 How would you describe your current
state of mind?

1 I feel pretty good. My life is busy, but I'm managing.

2 I'm stressed out. It's a constant struggle to keep up.

3 I feel exhausted and overwhelmed most of the time.

Scene 1 Slide 2
0 Next Slide
1 Next Slide
2 Next Slide
 How are you feeling, physically?

I feel good. I have some normal aches and pains, but

1 I'm sleeping and eating well, and I have plenty of
energy.

I feel okay. I'm not in great shape and I don't get as

2
much sleep as I need.

I feel lousy. I don't sleep well and I have frequent

3
aches and pains.

Scene 1 Slide 3
0 Scene 2 Slide 2
1 Next Slide
2 Next Slide
 You mentioned trouble sleeping. Would
you say you're chronically sleep-
deprived? Chronic sleep deprivation is
sleeping less than 6 hours a night for
more than 3 months.

1 Yes. I am chronically sleep-deprived.

2 No. I sleep well at least once a week.

Scene 1 Slide 4
0 Scene 2 Slide 1
1 Scene 2 Slide 1
 What are some of the ways you cope with
the stress in your life?

I like to escape by hanging out, watching TV, and

1
having a few drinks.

I keep to myself. I don't really confide in my friends

2
or family because they've got their own troubles.

I let my stress build-up until I blow-up at my

3
partner or at my friends.

Scene 2 Slide 1
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1 Scene 4 Slide 1
2 Scene 4 Slide 1
 One last thing, when you do feel stressed,
how do you cope?

I make it a habit to relax and take some time for

1
myself every day.

I blow o steam with exercise. I like to get outside

2
and go for a run or a walk to clear my head.

I try to talk with friends or family about what I'm

3
going through.

Scene 2 Slide 2
0 Scene 4 Slide 2
1 Scene 4 Slide 2
2 Scene 4 Slide 2
 How many glasses of alcohol are you
drinking on a weekly basis?

1 I'm drinking less than 5 glasses per week.

2 I'm drinking about 5-10 glasses per week.

3 I'm drinking more than 10 glasses per week.

Scene 3 Slide 1
0 Scene 4 Slide 2
1 Scene 4 Slide 1
2 Scene 4 Slide 1
 Healthier Coping Strategies
I'm concerned about how you're coping with stress. Consider
adopting a few healthier coping strategies like exercise,
relaxation, and connecting with friends or family.

START OVER


Scene 4 Slide 1
Continue End of Scenario
 More Healthy Coping Strategies
It's really important to manage stress through healthy
activities. If you're not already doing them, try coping strategies
like exercise, relaxation, and connecting with friends and family.

CONTINUE

Scene 4 Slide 2
Continue Next Slide

Takeaway
Recognizing that your stress levels are getting out of hand is the first step in the right direction.
It’s important to be in tune with your mind and body so you catch onto the signs and symptoms
before things get out of control. Then you can apply the coping techniques that work best for
you to reduce your stress and get back to enjoying life!

Assess Your Stress

Stressors can be short-term or long-term. Understanding the type of stress you're dealing with is an
important part of developing meaningful coping strategies. Evaluate your stressors with these free, in-depth
online assessments.

GO

Strategies for Coping with Long-Term Stress

Some studies show that short-term stress can actually boost the immune system. But if you're coping with
long-term stress caused by chronic illness—either yours or a loved one’s—the impacts are much more serious.

LEARN MORE
Lesson 7 of 7

Wellness Quiz
Juliet Brocki

Now that you’ve explored some aspects of physical, mental, and emotional wellness, it’s time to take a
short quiz testing your Wellness IQ. Let’s see what you’ve learned so far!
Question

01/03

Myth or Fact - Skipping meals helps you lose weight.

Myth

Fact
Question

02/03

How many times per week should you exercise?

1-2 times per week

3-4 times per week

4-5 times per week

Every day
Question

03/03

Match each behavior on the left to its corresponding impact on the right.

Lack of restful sleep Increased blood pressure

Chronic stress Irritability

No time with friends Feelings of isolation