Category: HR Buzz

Small Wins & Habit Stacking: What I’m Learning While Managing ADHD

Posted on by Miasha Wilson

For over four decades, I believed that the key to productivity was simply trying harder. But what I’ve learned is that practice doesn’t always make perfect—sometimes practice just makes practiced. I told myself that if I could just “stay focused,” “get organized,” or “be more disciplined,” I’d finally feel caught up. But as someone who lives with ADHD, I’ve learned that motivation isn’t always what’s missing—sometimes it’s the system that needs to be changed.

That realization changed how I approach my goals at work and at home. Instead of aiming for a complete overhaul or expecting myself to function perfectly every day, I’ve been learning to build momentum through small wins—tiny actions that are realistic, achievable, and repeatable. In Atomic Habits, James Clear explains that meaningful change is rarely the result of one big breakthrough. More often, it’s the result of small, consistent habits that compound over time.

Why Small Wins Matter (Especially for an ADHD Brain)

When I’m overwhelmed, I tend to freeze. For me, the small wins reduce overwhelm because they lower the pressure to “get it all done” at once. They also make it easier to start—because starting is often the hardest part when my brain is juggling multiple priorities at the same time. When I focus on one small step—one email, one form, one five-minute reset—I’m not just completing a task. I’m building evidence that progress is possible, even on busy or scattered days.

Small wins help me interrupt that cycle. Instead of aiming for a perfect morning routine or a completely organized inbox, I focus on one small action that moves me forward. That might mean responding to just one email, setting one timer, or clearing one small section of my desk. The win isn’t that I solved everything—the win is that I started.

Habit Stacking: A Practical Strategy That Helps

One strategy that has helped me turn those small wins into routines is habit stacking—a simple method of attaching a new habit to something I already do automatically. The structure is simple:
After I do [current habit], I will do [new habit].

Here are a few stacks I’ve been practicing lately:

  • After I sit down at my desk, I write my Top 3 priorities for the day.
  • After I open my calendar, I set a timer to help me stay on task.
  • After I finish a meeting, I take two minutes to capture next steps before moving on.
  • After I refill my water bottle, I pause and take three deep breaths (quick reset).

These habits aren’t complicated—and that’s the point. They are small enough to fit into a real workday, even when my brain feels busy or scattered.

Small Wins Create Stability

What I’m learning is that rest, structure, and sustainable habits aren’t “extras.” They’re the foundation. Over time, these small actions reduce overwhelm because they create predictable anchors in my day. I don’t have to rely on perfect focus or the “right mood.” I just need a routine that supports me.

If you’re trying to build a new habit, I encourage you to start small. Choose one habit that feels achievable and attach it to something you already do. You don’t have to overhaul your whole life—just build one small win at a time.

Reflection: What is one small habit you could stack into your day this week to support your focus, energy, or well-being?

Reminder: Mindful Monday – Stretch & Reset (Chair Yoga) | Feb 2 | 8:00 AM | Hicks Banquet Rooms East & West
References
  1. Amabile, T. M., & Kramer, S. J. (2011). The power of small wins. Harvard Business Review.
  2. Clear, J. (n.d.). How to build new habits by taking advantage of old ones (habit stacking). JamesClear.com.
  3. Gollwitzer, P. M. (1999). Implementation intentions: Strong effects of simple plans. American Psychologist, 54(7), 493–503.
  4. Lally, P., van Jaarsveld, C. H. M., Potts, H. W. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998–1009.

Immune-Boosting Habits: Supporting Health Through Nutrition, Hydration, Rest, and Stress Management

Posted on by Miasha Wilson

Maintaining a healthy immune system is essential year-round, but it often becomes a particular focus during the winter months, when illness rates tend to rise and routines may feel disrupted. While no single habit can prevent illness entirely, research consistently shows that everyday behaviors—such as nutrition, hydration, rest, and stress management—play a meaningful role in supporting immune function and overall well-being.

They Say, “You Are What You Eat.”

Nutrition is a foundational component of immune health. A balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats provides the vitamins and minerals the immune system relies on to function effectively. According to the Centers for Disease Control and Prevention, nutrients such as vitamin C, vitamin D, zinc, and iron contribute to immune response and tissue repair. Rather than focusing on restriction or perfection, immune-supportive nutrition emphasizes consistency, variety, and nourishment over time.

Are You Drinking Enough Fluids?

Hydration is another often-overlooked factor, especially during colder months when thirst cues may be less noticeable. Drinking enough fluids supports circulation, digestion, and nutrient transport throughout the body—all of which contribute to immune health. Hydration can come from water, herbal teas, broths, and water-rich foods. Small habits—like keeping a reusable bottle nearby or pairing hydration with existing routines—can make a meaningful difference.

Nothing to Snooze Over.

Rest and sleep are equally critical to immune health. During sleep, the body performs essential repair processes and produces cytokines—proteins that help regulate immune responses. The National Institute for Occupational Safety and Health notes that insufficient sleep is linked to increased susceptibility to illness and a reduced ability to cope with stress.

Supporting immune health through rest may involve establishing consistent sleep schedules, limiting screen use before bedtime, and recognizing rest as a necessary component of productivity rather than a luxury. When we embrace rest as part of the productive cycle, we give our bodies permission to recover and return stronger.

Managing Stress Before It Manages You.

Stress management plays a significant role in immune functioning. Chronic stress can suppress immune response and increase inflammation, making the body more vulnerable to illness. The American Psychological Association emphasizes that stress-reduction practices—such as mindfulness, physical movement, social connection, and counseling—can positively influence both mental and physical health.

Even brief moments of intentional stress relief during the workday, such as deep breathing or stepping away from screens, can support regulation and resilience.

Consider joining us for our next Mindful Monday session:
Stretch & Reset – Chair Yoga for Stress Relief
📅 Monday, February 2, 2026
🕗 8:00 a.m.
📍 Hicks Banquet Rooms East & West

Sustainability is Key.

Rather than striving for drastic changes, individuals benefit from focusing on small, realistic actions that can be maintained over time. In workplace settings, this may include taking scheduled breaks, using available wellness resources (such as the Employee Assistance Program [EAP] for confidential support), and respecting personal limits during periods of increased demand.

Benefit Reminder: The EAP is a free, confidential support resource available to employees.

Supporting immune health is not about control or perfection—it is about care. By nourishing the body, staying hydrated, prioritizing rest, and managing stress with intention, individuals can strengthen their foundation for health and well-being throughout the season and beyond.

Reflection: Which small habit—related to nourishment, hydration, rest, or stress—could you gently strengthen this week to support your immune health?

Reminder: Mindful Monday – Stretch & Reset (Chair Yoga) | Feb 2 | 8:00 AM | Hicks Banquet Rooms East & West
References
  1. American Psychological Association. (2023). Stress and health. https://www.apa.org
  2. Centers for Disease Control and Prevention. (2023). Nutrition and immune health. https://www.cdc.gov
  3. National Institute for Occupational Safety and Health. (2022). Sleep and work-related fatigue. Centers for Disease Control and Prevention. https://www.cdc.gov/niosh

Self-Compassion in the New Year: Reframing Resolutions with Kindness, Curiosity, and Sustainability

Posted on by Miasha Wilson

The beginning of a new year often brings renewed motivation to set goals, make resolutions, and pursue self-improvement. While this energy can be positive, it can also lead to unrealistic expectations and self-criticism when change does not happen quickly or perfectly. Practicing self-compassion offers an alternative approach—one that emphasizes kindness, curiosity, and sustainability over pressure and perfection.

The Importance of Self-Compassion

Self-compassion involves treating ourselves with the same care and understanding we would offer a friend. According to the American Psychological Association, self-compassion is associated with greater emotional resilience, reduced stress, and improved overall well-being. Rather than motivating change through self-judgment, self-compassion supports growth by acknowledging challenges without harsh self-criticism.

Re-framing New Year’s Resolutions

Reframing traditional resolutions is a helpful starting point. New Year’s resolutions often focus on outcomes—such as productivity, performance, or health—without fully considering the emotional, environmental, and practical factors that influence behavior. When goals are unmet, individuals may feel discouraged or interpret the experience as personal failure. A self-compassionate approach shifts the focus from rigid outcomes to supportive processes. Instead of asking, “Why can’t I stick to this?”, we might ask, “What do I need in order to move forward?”

The Role of Curiosity

Curiosity plays an important role in this reframing. Approaching goals with curiosity allows individuals to observe habits, energy levels, and emotional responses without judgment. Research suggests that self-compassion encourages adaptive coping strategies and greater persistence after setbacks (Neff, 2023). Curiosity creates space to learn from experience rather than abandon goals entirely when obstacles arise.

Prioritizing Sustainability

Self-compassion is also closely connected to sustainability. Sustainable change recognizes that individuals balance multiple responsibilities—work, caregiving, health, and community obligations—often at the same time. The National Institute for Occupational Safety and Health emphasizes that well-being is supported by realistic expectations and manageable demands. Applying this principle personally means setting goals that fit within the realities of daily life, rather than competing with them.

Using Our EAP Benefits

Practicing self-compassion does not mean navigating change alone. Therapy and professional support can play an important role in helping individuals reflect, reset, and set goals that are both meaningful and realistic. Through the College’s Employee Assistance Program (EAP), employees and their household members have access to three confidential counseling and support services at no cost.

Working with a trained professional can help individuals clarify priorities, identify barriers, and translate intentions into SMART goals—those that are specific, measurable, achievable, relevant, and time-bound. Rather than focusing on perfection or urgency, therapy supports a compassionate, sustainable approach to growth by aligning goals with personal values, capacity, and current life circumstances. Utilizing available resources such as the EAP is a proactive step toward well-being and a reminder that seeking support is a strength—not a setback.

Ultimately, self-compassion in the new year is not about lowering standards; it is about changing the source of motivation. When kindness replaces criticism, curiosity replaces judgment, and sustainability replaces urgency, growth becomes more attainable and enduring. As the year unfolds, consider this reflection: What would it look like to pursue your goals with the same patience and understanding you offer others?

References
  1. American Psychological Association. (2023). Self-compassion and mental health. https://www.apa.org
  2. National Institute for Occupational Safety and Health. (2022). Stress at work. Centers for Disease Control and Prevention. https://www.cdc.gov/niosh
  3. Neff, K. D. (2023). Self-compassion: The proven power of being kind to yourself (2nd ed.). HarperCollins.

Re-Connection After the Break: Belonging, Check-Ins, and Easing Back Into Routines

Posted on by Miasha Wilson

Returning to work after an extended break—whether for winter holidays, term transitions, or planned time away—can feel both refreshing and disorienting. While time off supports rest and recovery, re-entry often brings emotional, cognitive, and social adjustments. Focusing intentionally on re-connection after the break helps employees regain a sense of belonging, re-establish routines, and transition back into work with greater ease and wellbeing.

Develop A Sense of Belonging

A sense of belonging is a foundational component of workplace wellness. Research shows that employees who feel connected and valued are more engaged, resilient, and productive. According to the American Psychological Association, social connection and psychological safety are key contributors to our mental health, particularly during periods of transition. After time away, even familiar environments can feel momentarily unfamiliar, making deliberate efforts toward inclusion and re-connection especially important.

Use Intentional Check-ins

One simple but powerful strategy is the use of intentional check-ins. Brief team or one-on-one check-ins provide space for you to share how you are doing, clarify priorities, and re-anchor in shared goals. These conversations need not be lengthy or overly personal; even a few minutes of genuine acknowledgment can help individuals feel seen and supported. Regular check-ins have been linked to improved morale and trust, especially when leaders model openness and empathy (Gallup, 2023).

Re-establish A Routine

Easing back into routines is another critical aspect of post-break wellness. Productivity often dips temporarily after time off, which is both normal and expected. Rather than pushing for immediate peak performance, wellness-centered workplaces encourage gradual re-engagement. Re-establishing daily rhythms—such as consistent start times, prioritized task lists, and scheduled breaks—supports cognitive focus and reduces stress. The National Institute for Occupational Safety and Health emphasizes that predictable routines and manageable workloads play an important role in reducing burnout and supporting sustained performance.

Restore Social Ties

Re-connection also includes restoring social ties. Informal interactions—such as greeting colleagues, sharing brief updates, or participating in team gatherings or staff meetings—help rebuild relational continuity after time away. These moments reinforce the idea that we are not just workers, but members of a community. Even small gestures, like welcoming messages or team acknowledgments, can meaningfully signal belonging and appreciation.

Ultimately, re-connection after a break is not about rushing forward, but about grounding ourselves again—individually and collectively. By prioritizing belonging, engaging in meaningful check-ins, and allowing space to ease back into routines, we can support both well-being and effectiveness. A thoughtful re-entry sets the tone for the months ahead and fosters a workplace culture that values humanity as much as productivity.

Reflection: What’s one small thing you could do today to help your future self feel more connected to our community?

References
  1. American Psychological Association. (2023). Workplace well-being: What it is and how to build it. https://www.apa.org
  2. Gallup. (2023). State of the global workplace: 2023 report. https://www.gallup.com
  3. National Institute for Occupational Safety and Health. (2022). Stress at work. Centers for Disease Control and Prevention. https://www.cdc.gov/niosh

Year-End Reflection & Gentle Goal Setting: Closing 2025 With Clarity and Care

Posted on by Miasha Wilson

As the year winds down and winter settles in, many people feel a natural pull toward reflection. The end of the year offers a meaningful opportunity to pause, take stock of what we’ve experienced, and create space for intentional beginnings. Gentle goal setting—rooted in self-awareness rather than pressure—can help support emotional well-being, resilience, and a sense of grounded direction as we move into 2026. Below are a few approachable practices to help guide year-end reflection in a mindful and compassionate way.

What to Release From 2025

Reflection often begins not with what we want, but with what we’re ready to release. Letting go can include habits, mindsets, patterns, or emotional burdens that no longer serve our well-being. This could mean releasing unrealistic expectations, overcommitment, or the belief that productivity defines worth. It may also involve acknowledging mistakes, forgiving ourselves, or letting go of unfinished goals that no longer align with who we are.

Releasing is not about perfection or erasing the past—it is about creating space. This gentle step helps us enter the new year with more clarity and less weight, allowing new intentions to take root.

What Restored You This Year

While much attention goes to challenges, it is equally important to recognize moments of resilience and restoration. Consider the experiences, people, or practices that helped you feel grounded in 2025. Perhaps it was a morning walk, a supportive conversation, a creative hobby, or time spent with loved ones. Reflecting on what restored you highlights the life-giving parts of your year—those moments that replenished energy, sparked joy, or offered comfort during stressful times.

These restorative elements can serve as guideposts for how to nurture yourself in the year ahead. They remind us that well-being is often built from small, intentional moments of care.

Five-Minute End-of-Year Check-Ins

Reflection doesn’t require long journaling sessions or elaborate planning. Even five minutes of intentional check-in can provide clarity. A simple structure might include:

  • What am I proud of from this year?
  • What challenged me, and what did I learn from it?
  • What mattered most to me in 2025?
  • What do I want more—or less—of in the coming year?

These quick reflections can be done weekly, at the end of each workday, or whenever you feel the need to recenter. Gentle check-ins help cultivate self-awareness without overwhelming time commitments.

Choosing a Word or Theme for 2026

Rather than creating rigid resolutions, many people find meaning in selecting a word or theme to guide the new year. A theme acts as a compass—broad enough to be flexible, but specific enough to provide direction. Examples might include “Growth,” “Balance,” “Clarity,” “Courage,” or “Restoration.”

Your word can inform decisions, help set boundaries, and inspire new habits. It becomes a grounding reminder of the intention you want to carry forward.

A Thoughtful Start to a New Year

Year-end reflection offers a moment to honor where you’ve been and envision where you’re going. When approached gently, without pressure or self-judgment, it can support emotional well-being and create a meaningful foundation for personal and professional growth in 2026.

To help start the new year with intention, all staff are invited to join our January 5th Mindful Monday session at 8:00 a.m.: “Intentional Start – Guided Journaling to Welcome 2026”

Held in Hicks Banquet Room East and West, this session will provide a calm, supportive space to reflect, set gentle intentions, and begin the year with clarity and purpose. No prior journaling experience is needed—just bring yourself and a willingness to pause and reflect.

References
  1. American Psychological Association. (2023). Managing stress and building resilience. https://www.apa.org/topics/stress
  2. Greater Good Science Center. (2023). The science of reflection and intentional living. University of California, Berkeley. https://greatergood.berkeley.edu
  3. Harvard Health Publishing. (2024). Mindfulness, self-reflection, and emotional well-being. Harvard Medical School. https://www.health.harvard.edu

Nutritional Wellness for Low-Energy Months: Supporting Your Body Through Winter

Posted on by Miasha Wilson

As winter settles in and daylight hours grow shorter, many people notice a natural dip in energy, motivation, and overall mood. Colder temperatures, limited sunlight, and the fast pace of the academic year can all influence how we feel. While there is no one-size-fits-all approach to nutrition, gentle, non-diet strategies can help support well-being during the darker months. Small, sustainable habits can boost energy, promote comfort, and help us stay nourished throughout the season.

Foods That Support Winter Energy

During winter, many individuals experience changes in appetite and energy levels. Incorporating steady sources of fuel throughout the day can help maintain focus and keep energy levels more stable. Complex carbohydrates—such as whole grains, beans, lentils, and root vegetables—digest more slowly and provide a sustained release of energy. Pairing these foods with a source of protein or healthy fats, such as nuts, seeds, yogurt, or eggs, can help keep you feeling satisfied and grounded.

Warm, seasonal foods like oatmeal, soups, roasted vegetables, and stews can also offer both nourishment and comfort. The goal is not to follow restrictive rules, but to explore what foods help you feel your best during this time of year.

Hydration Reminders

Hydration can be easy to overlook in the winter months, especially when cold weather reduces thirst cues. Yet staying hydrated supports concentration, digestion, and overall energy. Warm beverages—herbal teas, warm lemon water, or broths—can be especially soothing and count toward daily hydration. Keeping a reusable water bottle nearby at work is a simple way to encourage consistent sipping throughout the day. Even mild dehydration can contribute to fatigue, so gentle reminders can make a meaningful difference.

Balancing Comfort Foods With Nourishment

Winter often brings a natural desire for cozy, familiar foods. Comfort foods play a valuable emotional role, offering warmth, tradition, and pleasure. Instead of thinking in terms of “good” or “bad” foods, consider how comfort foods can coexist with nourishment. For example, pairing a favorite winter dish with a colorful side, adding vegetables to a stew, or enjoying a warm baked treat alongside a protein-rich snack can help create balance without restriction.

This approach emphasizes flexibility and self-awareness—not dieting. It encourages honoring cravings while also noticing which foods help sustain energy, mood, and overall well-being.

Bringing Warm Meals and Snacks to Work

Preparing warm, satisfying meals and snacks can make a winter workday feel more grounding and enjoyable. Options like soups, chilis, curries, baked potatoes, casseroles, and warm grain bowls travel well and reheat easily. Snacks such as warm apples with cinnamon, oatmeal cups, hard-boiled eggs, mixed nuts, or whole-grain muffins can provide quick boosts of energy.

If your department or team frequently eats lunch at their desk, taking a few minutes to warm a meal and sit mindfully can help break up the day and support both physical and emotional wellness. Small routines—such as packing a thermos or prepping meals in batches—can help reduce decision fatigue and create a sense of comfort during the busiest parts of the semester.

Nourishment as Self-Care

Winter can be demanding, and nutritional wellness is just one tool for supporting your body during this time of year. Listening to your hunger cues, honoring your need for warmth and comfort, and choosing foods that help you feel nourished can contribute to steadier energy and improved well-being. Gentle, compassionate nutrition practices can help you move through winter with more ease, resilience, and balance.

References
  1. Academy of Nutrition and Dietetics. (2023). Winter nutrition and hydration tips. https://www.eatright.org
  2. Centers for Disease Control and Prevention. (2024). Water and hydration: Why it matters. https://www.cdc.gov/nutrition
  3. Harvard T.H. Chan School of Public Health. (2023). Healthy eating plate & winter nutrition strategies. https://www.hsph.harvard.edu/nutritionsource

Seasonal Affective Disorder (SAD) & Light Exposure Wellness: Supporting Well-Being During Michigan’s Darker Months

Posted on by Miasha Wilson

As winter settles in and daylight hours grow shorter, many people in Michigan begin to feel the effects of reduced sunlight. With sunrise arriving late and sunset coming early, the lack of natural light can influence mood, energy levels, and overall well-being. Seasonal Affective Disorder (SAD)—a form of depression that follows a seasonal pattern—is more common in northern states like ours. Recognizing the signs and taking simple preventive steps can help support a healthier, more balanced winter season.

Recognizing Symptoms of SAD

Seasonal Affective Disorder can manifest in subtle ways at first, and many individuals may dismiss symptoms as “the winter blues.” Common signs include persistent low mood, decreased energy, difficulty concentrating, changes in sleep patterns, and increased craving for carbohydrates. Some people may also experience irritability or social withdrawal. Because these symptoms can overlap with general stress or fatigue, awareness is key. SAD is a legitimate, well-documented mental health condition, and individuals who notice prolonged symptoms should consider seeking guidance from a qualified medical or mental health professional.

Gentle Morning Light Routines

Light plays a powerful role in regulating circadian rhythms—the internal clock that influences sleep and mood. During winter months, integrating gentle morning light exposure can help signal to the body that the day has begun. This might include opening blinds immediately upon waking, spending a few minutes near a bright window, or taking a short walk outdoors when possible. Some individuals explore the use of light therapy lamps, which are designed to mimic natural daylight; however, anyone considering a therapeutic light device should consult their healthcare provider to determine whether it is appropriate for them.

Movement + Sunlight Breaks

Even brief exposure to natural light can have positive effects on mood and alertness. Incorporating movement breaks throughout the day—especially outdoors—can provide both light exposure and a boost in circulation. A 10–15 minute midday walk, standing near a window during a break, or choosing a well-lit space for work or study can collectively support energy levels. Michigan’s intermittent winter sunshine may be short-lived, but taking advantage of those moments can help counteract the effects of reduced daylight.

Vitamin D Awareness

Reduced sunlight also means many individuals produce less vitamin D in winter, since the body synthesizes it when the skin is exposed to UVB rays. Low vitamin D has been associated with fatigue, low mood, and bone health concerns. It’s important to note that information about vitamin D is general education—not personal medical advice. Anyone concerned about their vitamin D levels or considering supplements should consult with their healthcare provider, who can assess individual needs and recommend appropriate options.

Creating a Supportive Winter Wellness Routine

While winter brings natural challenges, intentional habits can help maintain physical and emotional well-being. Light exposure, movement, social connection, hydration, and adequate sleep all play important roles. Checking in with oneself, seeking support when needed, and cultivating small daily wellness practices can make the winter months more manageable and, in many cases, more enjoyable.

Kalamazoo College employees also have access to confidential support through our Employee Assistance Program (EAP). The EAP offers free short-term counseling, wellness resources, and guidance for managing stress, seasonal changes, or other personal concerns. These services can be especially helpful during the darker months when emotional well-being may require additional attention. More information is available on the HR website, and employees are encouraged to use these resources whenever extra support might be beneficial.

References
  1. American Psychiatric Association. (2023). Seasonal affective disorder. https://www.psychiatry.org/patients-families/depression/seasonal-affective-disorder
  2. Centers for Disease Control and Prevention. (2024). Vitamin D: Fact sheet for consumers. https://www.cdc.gov/nutrition
  3. National Institute of Mental Health. (2023). Seasonal affective disorder. https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder

Winter Safety & Campus Preparedness: Staying Safe During the Cold Season

Posted on by Miasha Wilson

As temperatures drop and winter weather settles over campus, safety becomes a shared responsibility. Snow, ice, and rapidly changing conditions can create hazards for students, faculty, and staff alike. By understanding common winter risks—and taking simple steps to prepare—we can reduce injuries, prevent accidents, and ensure our campus community remains safe and operational throughout the season.

Safe Winter Walking

One of the most common winter hazards is icy walkways. Even with timely snow removal and salting, surfaces can refreeze overnight or remain slick in shaded areas. The safest approach is to adopt a “walk like a penguin” strategy: keep your center of gravity over your feet, take short, deliberate steps, and keep your hands free for balance. Wearing appropriate footwear with good traction is also an essential preventive measure. If you identify untreated icy spots, report them promptly to Facilities so they can be addressed quickly.

Car Safety & Emergency Preparedness

For community members who commute, winter travel introduces an additional layer of risk. Preparing your vehicle for winter conditions can significantly improve safety. Basic recommendations include maintaining proper tire pressure, keeping the gas tank at least half full, and ensuring that windshield washer fluid is rated for freezing temperatures. Drivers should also keep a winter emergency kit in their car. Items such as blankets, a flashlight, a small shovel, ice scraper, booster cables, and non-perishable snacks can make a critical difference if stranded during severe weather. These precautions not only protect the driver but also reduce strain on local emergency services.

Recognizing Frostbite & Hypothermia

While many people limit their time outdoors in the winter, exposure to extreme cold still presents a risk. Knowing the early signs of frostbite and hypothermia can help prevent severe injury. Frostbite often begins with numbness, tingling, or pale, waxy skin—usually on extremities like fingers, toes, ears, and the nose. Hypothermia, which occurs when body temperature drops below 95°F (35°C), can present as shivering, confusion, slowed speech, or clumsiness. Anyone experiencing these symptoms should seek warmth immediately and, if necessary, request medical assistance. Quick recognition and response can prevent long-term damage.

Slip-and-Fall Prevention

Slip-and-fall injuries are one of the most frequent workplace and campus incidents during winter. These injuries not only impact the health and well-being of community members but also represent a significant liability risk for institutions. Prevention is a shared effort: Facilities works diligently to clear walkways, but individual choices matter too. Planning extra time to reach your destination, avoiding shortcuts through unmaintained areas, using handrails, and wearing appropriate footwear can reduce the likelihood of falls. Indoors, wiping shoes upon entry helps prevent wet floors that may cause slips.

A Campus-Wide Commitment

Winter safety requires awareness, preparation, and cooperation. By understanding risks and adopting simple preventive measures, we help ensure a safer environment for everyone on campus. As we move deeper into the season, your vigilance and proactive steps make a meaningful difference.

References
  1. Centers for Disease Control and Prevention. (2024). Cold stress: Prevention and treatment. https://www.cdc.gov/niosh/topics/coldstress/
  2. National Weather Service. (2023). Winter safety tips. https://www.weather.gov/safety/winter
  3. Occupational Safety and Health Administration. (2023). Winter weather: Plan, equip, train. U.S. Department of Labor. https://www.osha.gov/winter-weather

Community Kindness & Restorative Connection: Strengthening Workplace Well-Being at Year’s End

Posted on by Miasha Wilson

As the year winds down, we find ourselves balancing competing demands—final projects, student needs, family obligations, and the emotional intensity that often accompanies the holiday season. December offers a unique opportunity to intentionally cultivate a sense of community through kindness and restorative connection. These practices are not simply “feel-good” additions to the workplace; they meaningfully support emotional well-being, collaboration, and resilience.

Kindness Impacts Mood and Stress Regulation

Kindness, whether expressed through words, small actions, or recognition, has a measurable impact on mood and stress regulation. Research shows that engaging in or receiving small acts of kindness activates areas of the brain associated with reward and bonding, increasing feelings of social connection and reducing stress responses (Curry et al., 2018). In a higher-education environment—where workloads fluctuate dramatically depending on the point in the academic calendar—a culture that encourages kindness can act as a buffer against burnout and isolation.

The Benefits of Restorative Connection

Restorative connection builds upon these benefits by emphasizing intentional, relationship-centered interactions. This concept stems from restorative practices, which prioritize empathy, understanding, and meaningful dialogue. In the workplace, restorative connection may look like taking a few moments to check in with a colleague, offering appreciation for their work, or creating space for employees to share thoughts and challenges without judgment. Even brief interactions grounded in empathy and acknowledgment strengthen team cohesion and psychological safety—two elements closely linked to our satisfaction and likelihood of remaining engaged within our work community (Edmondson, 2019).

Use Holiday Season to Prioritize Restorative Connections

The end of the year is an ideal time to prioritize these practices because people naturally begin reflecting on their experiences, accomplishments, and difficulties. Kindness and restorative connection invite a sense of shared humanity, reminding us that we are part of a supportive community rather than facing challenges alone. This can be especially meaningful in a small liberal arts college environment where collaboration and connection directly influence the overall campus culture.

Practical Tips for the Workplace

Practical ways to cultivate community kindness and restorative connection in December include:

  • • Expressing appreciation for a colleague’s work, even in small ways. (Consider sending a Kudos!)
  •  Checking in with coworkers who appear overwhelmed or unusually quiet.
  • Offering help during end-of-year deadlines or heavy student-service periods.
  • Sharing positive feedback from students or other departments.
  • Participating in voluntary community events, such as gratitude walls, small cards of encouragement, or wellness events.

These actions not only benefit others but also support the giver. Research indicates that practicing kindness increases personal well-being, enhances mood, and strengthens overall life satisfaction (Aknin et al., 2020). When woven into our workplace culture, this becomes a shared cycle of support and encouragement.

Conclusion

Ultimately, community kindness and restorative connection remind us that wellness is not solely an individual undertaking. It is also a collective practice that sustains teams, strengthens relationships, and fosters a healthier, more compassionate work environment. As we close the year, choosing kindness becomes an intentional act of care—both for ourselves and for the people we work alongside each day.

References

  1. Aknin, L. B., Whillans, A. V., Norton, M. I., & Dunn, E. W. (2020). Happiness and prosocial behavior: An evaluation of the evidence. World Happiness Report, 2020, 97–112.
  2. Curry, O. S., Rowland, L. A., Van Lissa, C. J., Zlotowitz, S., McAlaney, J., & Whitehouse, H. (2018). Happy to help? A systematic review and meta-analysis of the effects of performing acts of kindness on the well-being of the actor. Journal of Experimental Social Psychology, 76, 320–329.
  3. Edmondson, A. C. (2019). The fearless organization: Creating psychological safety in the workplace for learning, innovation, and growth. Wiley.