health

HR Buzz: Access Free Virtual Doctor Visits with Amwell

Posted on by Miasha Wilson

Taking care of your health just got easier—and more convenient.

Did you know that you have access to free virtual doctor visits through Amwell? Whether you’re feeling under the weather, need quick medical advice, or simply want to avoid a trip to urgent care, Amwell provides a simple, accessible way to connect with a healthcare provider from the comfort of your home.

What is Amwell?

Amwell is a telehealth platform that allows you to connect with board-certified doctors via phone, tablet, or computer. Appointments are available 24/7, making it a great option for both planned and unexpected healthcare needs.

Through Amwell, you can receive care for a variety of common concerns, including:

  • Cold and flu symptoms
  • Allergies
  • Sinus infections
  • Minor skin conditions
  • General medical questions
What’s the Benefit?

Employees can access virtual visits at no cost by using the coupon code:

ASRCOPAYWAIVED

This means no copay for eligible visits—making it even easier to prioritize your health without worrying about out-of-pocket costs.

How to Get Started

Getting started is quick and easy:

  1. Visit the Amwell website or download the Amwell app
  2. Create an account (if you don’t already have one)
  3. Enter your insurance information
  4. Apply the coupon code ASRCOPAYWAIVED at checkout
  5. Connect with a provider

That’s it! In just a few steps, you can be on your way to receiving care.

Why Use Virtual Visits?

Virtual care is a great option when:

  • You need care outside of regular office hours
  • You want to avoid exposure to illness in waiting rooms
  • You’re traveling or unable to visit your primary care provider
  • You need quick answers without the wait

It’s healthcare designed to meet you where you are.

A Simple Way to Stay Well

We understand that balancing work, life, and health can be challenging. Resources like Amwell are here to support you by making care more accessible, flexible, and convenient.

If you’ve been putting off a visit or just need quick medical guidance, this is a great opportunity to take advantage of a valuable benefit—at no cost to you.

If you have any questions about your benefits or how to access Amwell, please feel free to reach out to us in Human Resources at HR.Benefits@kzoo.edu or 269.337.7225.

Rethinking Productivity in Winter: Energy vs. Time Management

Posted on by Miasha Wilson

During the winter months, many of us notice that our usual productivity strategies feel harder to maintain. Shorter days, colder weather, and disrupted routines can affect motivation, focus, and stamina. When this happens, it can be helpful to shift from a strict time-focused mindset to one that also emphasizes energy management.

Time management helps us plan how we use our time. Energy management adds another layer by encouraging us to pay attention to when we have the capacity to do certain kinds of work—something that can matter even more in winter, when energy levels may be lower due to seasonal changes.

Why Winter Affects Energy

Seasonal changes can influence both physical and mental energy. Reduced daylight exposure is associated with changes in sleep patterns, mood, and alertness (National Institute of Mental Health [NIMH], 2023). Cold weather and fewer opportunities for movement can also contribute to fatigue and decreased concentration.

Research shows that chronic fatigue and stress can impair cognitive functioning and productivity, even when time is carefully scheduled (American Psychological Association [APA], 2023). In other words, managing time alone may not be enough when energy reserves are low. Taking energy levels into account when planning our time is essential, as energy—not just motivation—supports our ability to move from task initiation through sustained focus and completion.

Pro tip: For one week, check in with your energy levels throughout the day and jot down brief notes—without judgment. Understanding your natural energy rhythms can support more intentional planning.

What Energy Management Looks Like

Energy management focuses on when and how we use our effort, not just how long we work. This can include:

  • Scheduling more demanding tasks during periods of higher alertness
  • Allowing lighter or routine work during energy dips
  • Building in short recovery periods rather than pushing through exhaustion

One example of this approach is the Pomodoro method, which involves working in focused intervals (often 25 minutes) followed by short breaks (often 5 minutes). I’ve found that using structured work intervals helps me sustain focus while also giving myself permission to pause before fatigue sets in. Rather than working until I’m depleted, the built-in breaks support steadier energy throughout the day, reduce the urge to push past my limits and help maintain productivity over time.

Studies suggest that aligning work with natural energy rhythms can improve performance and reduce burnout (Schwartz & McCarthy, 2007).

Small Shifts That Can Help

Energy management doesn’t require a complete overhaul. Small adjustments can make a meaningful difference. These strategies are not about doing less work, but about supporting sustained focus, effectiveness, and well-being—particularly during periods when energy demands may shift.

  • Prioritize rest and sleep: Adequate sleep supports mood regulation, immune function, and focus (CDC, 2024).
  • Incorporate movement: Brief movement breaks can improve circulation and mental clarity, even in colder months.
  • Adjust expectations: Winter may not be the season for maximum output—and that’s okay. Productivity can be cyclical rather than constant.

These approaches recognize that wellness and effectiveness are closely linked.

Re-framing Productivity

Energy management encourages a more compassionate view of productivity —one that prioritizes sustained performance over short bursts of output. Instead of asking, “Why can’t I get everything done?” the question becomes, “What is realistic given my energy today?” Research on burnout indicates that self-compassion and realistic workload expectations are associated with better long-term performance and well-being (Maslach & Leiter, 2016). When we approach our work as whole people, we are better positioned to achieve consistent, sustainable results over time.

A Seasonal Perspective

For some, winter can be a time for maintenance rather than acceleration. Paying attention to energy—rather than forcing output—can support both personal well-being and sustainable work habits.

Reflection: Where might adjusting how or when you use your energy—rather than trying to manage time more tightly—help you feel more balanced this winter?

Mindful Mondays Reminder

Monday, March 2, 2026 – Mindful Movement – Shake Off the Stress in Olmsted (Mandelle Hall)

RSVP Only for Virtual Link
References
  1. American Psychological Association. (2023). Stress effects on the body. https://www.apa.org/topics/stress/body
  2. Centers for Disease Control and Prevention. (2024). Sleep and sleep disorders. https://www.cdc.gov/sleep
  3. Maslach, C., & Leiter, M. P. (2016). Burnout. Wiley.
  4. National Institute of Mental Health. (2023). Seasonal affective disorder. https://www.nimh.nih.gov/health/topics/seasonal-affective-disorder
  5. Schwartz, T., & McCarthy, C. (2007). Manage your energy, not your time. Harvard Business Review. https://hbr.org

Know Your Numbers: Blood Pressure, Cholesterol, and Why They Matter

Posted on by Miasha Wilson

February is American Heart Month, making it a good time to pause and reflect on heart health—not from a place of alarm, but from a place of awareness. Heart health is closely connected to everyday habits, stress levels, sleep, and access to preventive care. One simple and empowering step we can take is to know our numbers, including blood pressure and cholesterol levels.

Why “Knowing Your Numbers” Matters

Blood pressure and cholesterol are often called “silent” health indicators because they can be elevated without noticeable symptoms. According to the American Heart Association (AHA, 2023), un-managed high blood pressure and high cholesterol significantly increase the risk of heart disease and stroke, even in individuals who otherwise feel healthy.

Knowing these numbers provides useful information—not a diagnosis—and helps guide conversations with health care providers about prevention, lifestyle adjustments, or early intervention when needed.

Blood Pressure: What It Tells Us

Blood pressure measures how hard the heart works to pump blood through the body. The Centers for Disease Control and Prevention (CDC, 2024) notes that long-term high blood pressure can strain the heart and damage blood vessels, increasing the risk of heart attack, stroke, and kidney disease. Stress, sleep disruption, diet, and physical activity all play a role, which is why heart health is closely linked to overall wellness.

Cholesterol: More Than One Number

Cholesterol levels reflect how fats move through the bloodstream. While cholesterol is necessary for the body, imbalances—particularly high LDL (“bad”) cholesterol—can contribute to plaque buildup in the arteries (National Heart, Lung, and Blood Institute [NHLBI], 2023). Regular screening helps identify potential risks early, often before symptoms appear.

Preventive Care Through ASR: No Employee Cost Sharing

Access to preventive care makes knowing your numbers easier. Through ASR Health Benefits, many preventive services—including routine screenings for blood pressure and cholesterol—are covered without employee cost sharing when obtained through in-network providers. Preventive care is designed to identify concerns early, support long-term health, and reduce the need for more intensive treatment later (U.S. Department of Health & Human Services [HHS], 2023).

Removing cost barriers to preventive care is an important wellness support, allowing individuals to seek routine screenings without financial hesitation.

Heart Health Is More Than Medical

Heart health is influenced not only by medical factors but also by stress, workload, relationships, and access to care. Research shows that chronic stress is associated with higher blood pressure and increased cardiovascular risk (American Psychological Association [APA], 2023). Wellness, therefore, is not just about numbers—but understanding them can be a meaningful starting point.

A Gentle Reminder

Knowing your numbers isn’t about perfection or fear. It’s about information, access, and choice. Preventive screenings, when paired with supportive benefits and informed conversations, can help us take small, proactive steps toward long-term health.

Reflection: What health number—or question—has been sitting in the background for you, and what support might help you approach it with more clarity?

Mindful Mondays Reminder

Monday, March 2, 2026 – Mindful Movement – Shake Off the Stress in Olmsted (Mandelle Hall)

RSVP Only for Virtual Link
References
  1. American Heart Association. (2023). Understanding blood pressure and cholesterol. https://www.heart.org
  2. American Psychological Association. (2023). Stress and health. https://www.apa.org/topics/stress
  3. Centers for Disease Control and Prevention. (2024). High blood pressure. https://www.cdc.gov/bloodpressure
  4. National Heart, Lung, and Blood Institute. (2023). High blood cholesterol. https://www.nhlbi.nih.gov
  5. U.S. Department of Health & Human Services. (2023). Preventive health services. https://www.healthcare.gov/preventive-care-benefits/

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

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