Today's Action Steps come courtesy of Dr. Carmen Mohan:

1. Set a big goal that inspires.
2. Embrace your identity.
3. Focus on process and progress
4. Anticipate and plan for obstacles. 

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Resources and Contacts

Visit our website: www.hellohealthtoday.com for more information about our services.

Buy Dr. Mohan's book: "The Women's Guide Health: Run Walk Run, Eat Right and Feel Better"  here

Follow Dr. Mohan on instagram: @mohancarmen

Reach out directly for more information about HelloHealth’s services: [email protected]

These are the action steps for today, courtesy of Meagan R. Davies, MS, NCC on recognizing anxiety and taking action, in order to make a change: 

1. Get the Right Diagnosis.
2. Ask yourself these questions and follow these tasks before beginning a specific course of treatment: 

• What is the anxiety taking away from you? 
• Write it down and own it - because treatment can get uncomfortable.
• What is motivating you to change?
• If nothing changes, what does your life look like a year from now?  

- This can be a game changer because people won't want to stay where they are.  

- Even if change is uncomfortable, people can lean in because they want to see a change.  

Upcoming HelloHealth Events:

"Self-Care for Leaders Under Fire" 

     Thursday, December 3, 2020

      12:00 PM - 1:00PM EST

      Register here today

Visit our website: www.hellohealthtoday.com

Follow Dr. Mohan on instagram: @mohancarmen

Please reach out directly: [email protected] for more information on any of our HelloHealth services. 

These are action steps, courtesy of Dr. Kristen Prewitt on recognizing burnout and how to shift your mindset about self-care and what it really means:

1. Stop being passive. 

• This will look differently for everyone.  
• Don't wait for something in your life to change, you have to be willing to change yourself. 

2. Re-examination of friends

• When you have specific needs, ask your support group for specific help getting those needs met.

3. Prioritize Sleep

• Try and sleep for 8 hours
• Making this a priority, will shift your mindset

Upcoming HelloHealth Events:
"Lightening the Load of Anxiety"
     Tuesday, October, 20th
      12:30 PM - 1:30 PM
      Register here today

Follow Dr. Mohan on instagram: @mohancarmen

 Action steps for today:

1. Download our miniworkbook. https://www.hellohealthtoday.com/resources

2. If you’re serious about self care and you view self care as part of professionalism, please reach out. For example, maybe you’re looking to ensure your team stays strong through challenging times, invite a HelloHealth speaker to your next meeting. 

3. Register for one of our complimentary workshops. We’re offering Self Care for Leaders under Fire for any leader who wants to re-imagine team lunch. You can check this out complimentary on October 7th starting at noon. Visit our website for the registration link: hellohealthtoday.com.
Please reach out directly: [email protected] for more information

These action steps courtesy of Tiffany Dupont are particularly relevant if you are looking to improve your positive focus:

1. Remind yourself of your purpose. Write down the answer to this question, “What is something only you can do?” Think of three things. Consider these your super powers.

2. Call your person that will help you remind yourself what’s so great about you.

3. Let positive energy sink in. Believe the positive things people say about you.

Other prompts Tiffany uses that can help you shift your mind toward the positive when coping with uncertainty:

1. What can I control?

2. Look for the gifts in every experience.

3. What can I do differently?

Follow Tiffany Dupont on instagram: @tiffdups

Follow Dr. Mohan on instagram: @mohancarmen

Over her 17-year career in running and wellness, her articles, programs, workshops and retreats have helped thousands of runners make their running a mindfulness practice to reduce their stress and bring their best selves to their roles as parents, professionals, caregivers and leaders. Ten years ago, she founded Run Wild Retreats + Wellness, a travel company that specializes in women's running and wellness retreats around the world…gradually growing it to an international tour operation employing five dynamite women and a network of running guides around the world. 

Elinor is a Canadian ex-pat who now lives in the Colorado Rocky Mountains with her husband and son. She moved from Canada to the U.S. 15 years ago to work on staff at Trail Runner magazine, during a time when her own competitive running was reaching new heights, and she was competing in events of up to 100 miles and running in places like Patagonia and the Swiss Alps.

Yet, Elinor’s relationship to running hasn’t always been about competition and adventure. Running has also served as the means by which she has coped with a chronic auto-immune disease for over two decades, survived the tragic loss of a loved one and overcame adrenal fatigue and chronic stress.

These difficult, life-changing experiences made her curious about exactly what it is about running that can be so healing, transformative, de-stressing and uplifting, even under the most difficult of circumstances. These experiences were the inspiration behind Run Wild Retreats + Wellness. Elinor is also the founder of the Healthy Runners' Community, an online space that bring the practice of mindful running to even more runners around the world. 

Action Steps:

1. Name your triggers. Create a pause by using your body to help your mind process before you respond. This will help you show up in the way you want to be in the world.

2.  Running can be self care, but don’t make exercise your only form of self care.

3. Listen to your body. In order to do this, you have to slow down enough.

4. Perfection is not required and usually not that helpful.

5. Decide what works for you.

6. Carve out moments where you recognize what you need so you can perform better.

7. Simplify and focus. Put yourself first and then focus on the needs of others.

8. Take alone time.

9. Marry the right person but distribute your stress among people who understand your unique situation. 

10. Continue learning from others in your own area of expertise.

Health Runners Community and Run Wild Retreats: https://runwildretreats.com/community/

She went out for a run one day and thought, “This is fun…other people should join me.” The next thing she did was start her own business in race directing and hosting. Listen to hear how this positive voice has begun coping with the huge impact COVID19 has had on athletes, sporting events, and especially runners.

Tes Sobomehin Marshall is a Race Director and Atlanta running community leader.  Tes has been organizing group runs, training teams and road races since 2011 through runningnerds, LLC.  Runningnerds offers a variety of road race experiences and distances and a weekly run group for all paces.  Partnering with corporate, charity and community organizations, runningnerds has produced and directed over 175 races, large group runs, and training seasons.

Action Steps:

1. Have a firm cut off for your workday.

2. Enjoy connections with your friends. Use social media in a positive way.

3. Don’t close yourself off.

Follow Tes on Instagram @runningnerds

The Race by the Unity Collective @therace_uc

Now that your tent is up, the lights are on, and you’re no longer sleeping on the floor, you’ve got the energy and perspective you need to invite others to the party. Here’s how

1. Make a list of people you want to see come through this crisis as a better version of themselves. Who do you want to see come through this feeling stronger, more capable, or more connected to their colleagues?

2. Brainstorm how your particular skills and resources can make these people feel better. What problems are you good at solving? What strategies work for you? What resource can you offer? 

Now, take one step each day to help one of these people. Reach out and offer three specific ways you can solve a problem, be helpful, or join the backstage.

Jen was born and raised in the Northeast but now calls Midtown Atlanta home. She graduated top of her class from the University of Georgia’s Grady School of Journalism with a Public Relations degree. Her career has included 13 years in the corporate world for a well respected international PR Firm, and B2B sales and management for Fortune 500 companies in Atlanta and New York City. After struggling with infertility and later being blessed with Irish Twin boys, she took a step back from the demands of travel to stay at home with her boys…only to quickly realize the best of both worlds by starting her small business from home. As I said earlier, she is an Executive Director with Beautycounter, a clean beauty and healthy living brand with a social mission, and currently leads a team of over 100 women around the country. 

Action Steps:

1. Take time for your personal self care in terms of a quiet time in the morning that is non-negotiable that no one can interrupt. This will help you with setting your day off right. Write down the three things you hope to win in that day. This habit will change the trajectory of your day and your mindset.

2. Have healthy food prepped. Think ahead.

3. Take time for yourself unapologetically for a one-minute skin care routine morning and night. The regularity of it makes you feel like yourself again after being pulled in a million different directions during the day.

Follow Jen Burch on Instagram @simply_beauty_full_

Jennifer Burch website: beautycounter.com/jenniferburch1

For Salad of The Day and other healthy food ideas, follow Dr. Mohan on Instagram @mohancarmen.

HelloHealth Advisor, Liz Mikulcik has been working in the healthcare communications industry for over 14 years. She is a VP Management Director at Area 23, which is based in New York City. Her expertise in healthcare advertising -- helping pharmaceutical companies commercialize their products, by partnering with them to develop go-to-market strategies and execution plans. Most recently she’s leading efforts for the launch the blockbuster shingle vaccine, SHINGRIX, in the US market. She currently lives in Minneapolis, Minnesota, with her partner, Matt, and her 6-month old daughter, Auden.

These action steps courtesy of Liz Mikulcik pertain to all mothers, but are particularly relevant if you’re a new mom who is also ambitious about your career.

1. Define a bench - Who do you go to for help? Advice? Who can help with childcare? Who are the people you can vent to?

2. Be clear about your boundaries. That’s easier said than done. Where will you say no? This helps you structure your life in a way that allows you to recharge and also be present in the way that you want to be present for others.

3. Set your intentions about your career. Set goals about your career and revisit them frequently. This habit will help you maintain your growth trajectory at work.