The Stepping In It Podcast with Renee Schulte & Jason Haglund

Feeling the weight of winter? You're not alone. Renee and Jason discuss the surprising impact of seasonal affective disorder. But what does this mean for workplace support and mental well-being? Stay tuned for an eye-opening revelation that could change the way you approach the darker months.

In this episode, you will be able to:

• Understand the impact of winter on mental health.
• Access workplace support for improved mental well-being.
• Learn the benefits of seeking medical advice for mental health.
• Discover the prevalence of mental health issues among young adults.
• Achieve work-life balance for better mental well-being.

The key moments in this episode are:
00:00:04 - Winter Blues and Seasonal Depression

 00:03:22 - Symptoms and Impact

 00:07:29 - Workplace Implications

 00:10:38 - Permission for Self-Care

 00:12:52 - Finding Excitement in the Midst of Seasonal Affective Disorder

 00:15:31 - Supporting People with Seasonal Affective Disorder

 00:18:08 - Flexible Work Hours and Accommodations

 00:20:12 - Importance of Structured Breaks and Physical Activity

 00:24:13 - The Impact of Sunlight on Mental Health

 00:25:15 - Importance of Seeking Medical Help

 00:25:43 - Creating Supportive Work Environments

 00:25:50 - Conclusion and Future Topics 

Links:

• https://mhanational.org/conditions/seasonal-affective-disorder-sad
• https://news.gallup.com/businessjournal/162953/tackle-employees-stagnating-engagement.aspx 
• https://www.shrm.org/resourcesandtools/hr-topics/employee-relations/pages/accommodatingsad.aspx

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Does the idea of feeling socially isolated during the winter sound familiar? Have you been told to simply get out more in order to combat loneliness? But despite trying, you still feel the pain of isolation and lack of meaningful connections. It's time to discover effective strategies to beat the winter blues and stay connected, so you can experience increased connections and support systems for personal growth.

In this episode, you will be able to:

• Overcome winter social isolation and thrive in your community.
• Discover the true impact of the pandemic on social interactions.
• Unlock the importance of face-to-face connections for personal growth.
• Explore community-level solutions for overcoming winter isolation.
• Learn effective strategies for building relationships and combating loneliness.

The key moments in this episode are:
00:00:01 - The Impact of Isolation

 00:02:57 - Pandemic-Induced Isolation

 00:06:15 - The Surgeon General's Report

 00:10:11 - Cultural Shift and Community Connections

 00:12:53 - Impact on Support Networks

 00:13:32 - The Impact of Personal Isolation

 00:14:16 - Strengthening Community Connections

 00:15:47 - Disconnection in Leadership

 00:16:56 - Building Relationships and Trust

 00:23:37 - Importance of In-person Networking

 00:26:29 - Promoting Opportunities for Employee Wellbeing

 00:27:11 - Seeking Mentors and Coaches

 00:28:25 - Seeking Support in Challenging Situations

 00:29:26 - Surrounding Yourself with Subject Matter Experts

 00:31:06 - Overcoming Social Isolation

Links:

• https://www.hhs.gov/about/news/2023/05/03/new-surgeon-general-advisory-raises-alarm-about-devastating-impact-epidemic-loneliness-isolation-united-states.html

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Does the struggle to find a balanced approach to alcohol consumption sound familiar? Perhaps you've been told to simply cut back on drinking, only to find that it's easier said than done. The frustration of feeling out of control and unable to make positive changes can take a toll on your mental wellness. It's time to explore effective strategies for reducing alcohol consumption and prioritizing your well-being.

In this episode, you will be able to:

• Understand the impact of alcohol on mental wellness and how to safeguard your well-being.
• Navigate the holiday season with insights on managing alcohol consumption for a balanced and joyful experience.
• Learn the criteria for identifying problem drinking and take proactive steps towards a healthier lifestyle.
• Discover effective strategies for reducing alcohol consumption and maintaining a positive mindset.
• Explore the creation of supportive workplaces that foster recovery and well-being for everyone.

The key moments in this episode are:
00:00:02 - Introducing the Stepping In Podcast

 00:01:45 - The Impact of Alcohol on Mental Wellness

 00:05:57 - Alcohol Consumption During the Holidays

 00:08:44 - Standard Drink Sizes and Binge Drinking

 00:12:08 - Strategies for Cutting Back on Alcohol

 00:12:22 - The Importance of Substituting Beverages

 00:13:37 - Social Drinking and Moderation

 00:19:06 - Workplace Challenges and Support

 00:21:37 - Educating Workplaces and Mental Health First Aid

 00:24:17 - Functional Alcoholism and Remote Work

 00:24:51 - Finding the Balance with Alcohol in the Workplace

 00:26:00 - Trying Something New for Self-Care

 00:27:07 - Using Data to Stay Motivated in Winter

 00:28:59 - Dry January and Mental Wellness

 00:29:31 - Addressing Social Isolation in Cold Weather

Links:

• https://www.mentalhealthctr.com/21-ways-to-celebrate-mental-wellness-month/
• https://www.mentalhealth.org.uk/explore-mental-health/a-z-topics/alcohol-and-mental-health#:~:text=The%20%20chemical%20changes%20in%20your,possible%20%20consequences%20of%20your%20actions 
• https://www.gratitudelodge.com/binge-drinking-during-holidays/#:~:text=47%25%20of%20the%20men%20surveyed
• Standard Drink
• https://www.health.harvard.edu/blog/thinking-of-trying-dry-january-steps-for-success-202201032662

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Does this sound familiar? You've been told to set goals for your team, but the process feels tedious and ineffective. The lack of motivation and accountability within the team is causing frustration and hindering progress. It's time to overhaul your approach to goal setting and achieve real results.

In this episode, you will be able to:

• Uncover the importance of goal setting for success.
• Master effective communication in goal setting strategies.
• Engage your team in setting and achieving goals.
• Foster accountability to drive goal achievement forward.
• Learn the art of celebrating milestones and achievements.

The key moments in this episode are:
00:00:02 - Introduction to the Stepping In podcast

 00:00:15 - Personal and Workplace Goal Setting

 00:03:10 - Maintaining Focus and Measuring Success

 00:06:54 - Understanding Data and Measuring Goals

 00:12:40 - Building a Common Goal and Intention

 00:13:43 - Effective Goal Setting and Research

 00:15:19 - Emotional Safety and Accountability

 00:16:06 - Teamwork and Project Management

 00:18:09 - Celebrating Milestones and Self-Care

 00:21:51 - Setting Attainable Fitness Goals 

Links:

• https://www.kathkyle.com/goal-setting-statistics/
• https://jakeandgino.com/two-surprising-statistics-around-goal-setting/ 
• https://gapandgainbook.com/ 

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Does this sound familiar? You set new year’s goals with high hopes, only to find yourself struggling to achieve them. You've been told to simply think positively and your goals will manifest, but the pain of unmet expectations leaves you feeling discouraged and frustrated. It’s time to learn a new approach to goal setting that will improve your focus and success rate.

In this episode, you will be able to:

• Achieve realistic and measurable goals with improved focus.
• Understand the importance of writing down goals for success.
• Engage and invest in mental health systems for personal growth.
• Set realistic expectations for successful goal setting.
• Prioritize and focus on one main goal at a time for effectiveness.

The key moments in this episode are:
00:00:02 - Introducing the Podcast

 00:03:00 - Engaging and Investing in Goals

 00:06:11 - Setting Realistic Expectations

 00:08:00 - Personal Goal Setting and Planning

 00:11:51 - Evolving Mental Health Systems

 00:12:23 - Managing Change and Setting Realistic Goals

 00:14:05 - Setting Measurable Goals

 00:15:13 - Revisiting and Adjusting Goals

 00:17:48 - Realistic Goal Setting

 00:21:49 - Seeking External Facilitation 

Links:

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9807176/ 
• https://www.samhsa.gov/grants/how-to-apply/writing-completing-application/goals-measurable-objectives 
• https://yourbestyeareverbook.com/ 

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Does it feel like your clutter is taking over and impacting your mental well-being? You may have been told to simply clean up and get organized, but the stress and overwhelm persist. The frustration and anxiety of living in a cluttered space can be exhausting, leaving you feeling drained and disheartened. It's time to understand the real impact of clutter on your mental health and find effective strategies to create a peaceful and balanced living environment.

In this episode, you will be able to:

• Understand the impact of clutter on mental health to take control of your well-being.
• Discover the psychological effects of clutter and how it influences your daily life.
• Implement effective strategies for managing clutter and creating a peaceful living environment.
• Overcome the challenges of hoarding behavior and regain a sense of balance in your home.
• Learn to set rules and boundaries for decluttering to achieve a harmonious and organized space.

The key moments in this episode are:
00:00:02 - Introduction to the podcast

 00:03:51 - The impact of clutter on anxiety

 00:08:16 - The emotional and environmental impact of clutter

 00:11:30 - The impact of clutter on focus and productivity

 00:12:35 - The rising trend of hoarding

 00:12:52 - The Impact of Hoarding Behavior

 00:13:35 - Collecting vs. Clutter

 00:15:01 - The Emotional Process of Decluttering

 00:18:46 - Emotional Attachment to Belongings

 00:22:17 - The Impact of Hoarding on Families

 00:25:02 - Managing Clutter with Self-Care Tip

 00:26:46 - Self-care Ideas

 00:27:43 - Moving to a New House

 00:28:34 - Managing Holiday Clutter

 00:29:21 - Conclusion and Call to Action 

Links:

• https://www1.racgp.org.au/newsgp/clinical/what-does-clutter-do-to-your-brain-and-body 
• https://www.apa.org/news/podcasts/speaking-of-psychology/clutter
• https://neurosciencenews.com/anxiety-stress-messy-home-23874/
• https://iocdf.org/wp-content/uploads/2014/10/Hoarding-Fact-Sheet.pdf

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Are you tired of feeling overwhelmed and financially strained during the holiday season? Have you fallen victim to common myths about managing expenses and stress? In this episode, we debunk three popular misconceptions and reveal the truth behind managing your finances and reducing holiday stress, helping you achieve a more enjoyable and financially responsible holiday season. Stay tuned to discover the strategies that will change the way you approach the holidays.

In this episode, you will be able to:

• Reduce financial strain during the holidays with practical tips.
• Discover alternative gift-giving strategies for a stress-free holiday season.
• Ensure smooth family succession planning and elderly care.
• Learn effective ways of managing expenses and stress during the holidays.
• Foster open communication about financial challenges within your family.

The key moments in this episode are:
00:00:02 - Introduction

 00:03:05 - Financial Strain of Christmas

 00:05:22 - Workplace Expectations

 00:07:23 - Office Gift Traditions

 00:09:11 - Meaningful Gestures

 00:12:59 - The Stress of Financial Strain during the Holidays

 00:14:06 - Managing Stress during Tax Season and Holiday Expenses

 00:15:24 - Thoughtful Spending during the Holidays

 00:17:40 - Having Important Conversations during the Holidays

 00:21:04 - Post-Holiday Financial Strain and Implications

 00:25:22 - Women's Property Ownership in Iowa

 00:26:10 - Managing Holiday Expenses

 00:29:22 - Passing on Stress to the Next Generation

 00:29:41 - Self-Care Policy: Stay Home If You're Sick

 00:33:08 - Reevaluating Holiday Traditions 

Links:

• https://www.cdc.gov/suicide/suicide-data-statistics.html 

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If you're feeling overwhelmed and isolated as you try to create a joyful holiday season for your loved one, only to find yourself exhausted and emotionally drained instead, then you are not alone!

In this episode, you will be able to:

• Overcome the challenges faced by caregivers during the holidays.
• Recognize and address caregiver burnout and mental health.
• Explore the need for businesses to support caregivers in the community.
• Understand the importance of succession planning and inheritance for caregivers.
• Learn self-care strategies and the art of setting boundaries for caregivers.

The key moments in this episode are:
00:00:02 - Introduction

 00:00:39 - Stress and Strain of Caregiving

 00:04:32 - Signs and Symptoms of Burnout

 00:08:24 - Unmet Needs of Older Adults

 00:10:15 - Aging Population and Workforce Shortage

 00:14:27 - The challenges of accessing FMLA

 00:15:02 - The need for flexibility in workplace policies

 00:16:15 - Adapting policies for caregiving

 00:17:17 - The importance of flexibility and empathy

 00:20:33 - Changing attitudes post-COVID

 00:22:49 - Challenges of caregiving

 00:27:26 - Challenges of Succession Planning for Family Farms

 00:28:25 - Importance of Planning and Communication

 00:29:54 - Embracing the Present and Creating Family Traditions

 00:31:40 - Setting Boundaries and Practicing Self-Care

 00:33:03 - The Financial Strain of Christmas

Links:

• https://www.shrm.org/hr-today/news/all-things-work/pages/supporting-employee-caregivers.aspx 
• https://www.aarp.org/caregiving/financial-legal/info-2021/high-out-of-pocket-costs.htmlwww.caregiver.org/resource/caregiver-health/ 

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Are you familiar with these holiday season myths? Myth #1: The holiday season is all about family and joy, so there shouldn't be any stress. Myth #2: You have to go all out with extravagant gifts and decorations to make it special. Myth #3: It's impossible to find time for self-care during this busy time. Stay tuned to discover the truth behind these myths and unlock the secrets to a less stressful holiday season.

In this episode, you will be able to:

• Discover effective ways to navigate the challenges of the holiday season with less stress and more joy.
• Learn practical tips for coping with holiday stress and maintaining your well-being during this busy time of year.
• Explore self-care strategies specifically designed to support your mental and physical health throughout the winter season.
• Find out how to strike a balance between rest and activity, ensuring you have the energy to fully enjoy the holiday festivities.
• Gain insights on planning ahead for the holidays and creating a smoother and more enjoyable experience for you and your loved ones.

The key moments in this episode are:
00:00:02 - Introduction

 00:02:51 - Seasonal Challenges

 00:06:08 - Stress and Substance Use

 00:08:32 - Mixed Messages and Unrealistic Expectations

 00:09:31 - Challenges of Holiday Preparation

 00:12:47 - The Tradition of Holiday Candy

 00:13:13 - Thanksgiving as a Traditional Christmas

 00:14:13 - Mindless Eating and Traffic Safety

 00:15:03 - Building Resilience and Self-Care

 00:19:31 - Moderating Merriment and Getting Adequate Sleep 

Links:

• https://www.mcleanhospital.org/essential/mcleans-guide-managing-mental-health-around-holidays#:~:text=Keep%20Reading%20To%20Learn&text=According%20to%20the%20American%20Psychological,gift%2Dgiving%2C%20and%20family%20gatherings
• https://www.uaex.uada.edu/counties/white/small-steps-to-healthy-habits/posts/self-care.aspx 

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Welcome to another inspiring episode of The Stepping In It Podcast. Get ready, because we're diving deep into a topic that's close to our hearts - gratitude! In this episode, we'll explore how cultivating a gratitude habit can positively transform your life. Join us as we unravel the incredible benefits of practicing gratitude. Our enthusiasm is off the charts, and we can't wait to share the profound impact it can have on your well-being. We'll delve into the science behind gratitude and we'll also touch upon a common condition known as Seasonal Affective Disorder (SAD) and explore how a gratitude practice can be an effective tool in managing its symptoms. Listen in and start cultivating your own gratitude habit today!

In this episode, you will be able to:

• Cultivate a gratitude mindset and find joy in daily life by implementing the strategies shared in this podcast episode.
• Discover how to navigate the challenges of family gatherings and create a more positive and harmonious atmosphere.
• Explore the impact of seasonal affective disorder and learn techniques to overcome its effects and find happiness during the holiday season.
• Find out how to shift your mindset to one of gratitude and appreciation, allowing you to experience more joy and fulfillment in your everyday life.
• Learn practical tips and techniques for finding joy in family gatherings, even when faced with difficult dynamics or conflicting personalities.

The key moments in this episode are:
00:00:02 - Introduction

 00:00:59 - Thanksgiving and Family Gatherings

 00:06:18 - The Power of Gratitude

 00:07:49 - Seasonal Affective Disorder

 00:09:34 - Office Holiday Parties

 00:13:23 - The Importance of Practicing Gratitude

 00:14:11 - Reframing Challenges as Opportunities

 00:15:29 - Choosing Positive Energy

 00:17:05 - Practicing Gratitude in Politics

 00:18:38 - Finding the Silver Lining 

Links:

• https://greatergood.berkeley.edu/article/item/how_gratitude_changes_you_and_your_brain 
• https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier 

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