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Vermont Veterans Outreach Mental Health Services are available to Vermont Veterans, Service Members and their families. This program offers short-term, private/confidential, non-medical counseling and psycho-education in non-traditional settings to help veterans and their family members with such issues as deployment stress (family separations, reunions, and reintegration), marital/couple relationship issues, parenting and parent-child communications, and child behavioral concerns. These services are free, confidential and available to Veterans and families residing in Vermont.
Making the Most Out of Working from Home
Are you ready to go back to work or not? Are you feeling challenged physically and mentally working from home or in a work/home hybrid situation? Creating a healthy and positive work environment will take some organization, communication and self-control. Here are some suggestions to a better work-life balance:
*Create a schedule by maintaining a daily routine especially outside of work. Try getting at least 7 hours of quality sleep. Avoid using electronic at least 90 minutes before bed. Try making this time as relaxing as possible. Connect with friends, co-workers and family members to prevent loneliness. Take time off. Go easy on yourself by avoiding over booking. Everyday does not have to be precisely the same. However, get up to your alarm, take a shower, get dressed and have your morning tea or coffee, which is important to kickstart your day. When feeling motivated, Work!
*Make your home office as comfortable as possible. Pay attention to your posture. Use an office chair that has arm rests and a seat height that will allow your feet to lay flat on the floor. Computer screen is best at an arm’s length away with the top of the monitor at or below eye level. Adjust lighting making sure there is no glare from the outside. Make sure the noise level and room temperature are comfortable. Give yours eyes a break from starring at the screen from time to time by trying this simple exercise several times a day: sitting straight, eyes looking straight forward, but not at screen, take your right hand and place over your right eye keeping both eyes opened and stare for about 10 seconds and then do the same thing with your left hand over your left eye for 10 seconds. Also, try increasing the font size on your computer. Create and optimize your workspace that feels good and has a positive effect on you.
*Establish boundaries and communicate with others as well as with yourself. This will limit distractions to your physical space and to your time. This is a good time to save money without having to commute to and from work and eating from home. Also, you may find you are being more productive and getting more done without the drive time. Think about picking up a new hobby with your extra time.
*Take wellness breaks by: doing a breathing exercise; a 5-minute meditation; taking a brisk walk outside, grooming your pet, climbing stairs, running in place, squatting, jumping jacks, push-ups, triceps dips and a cool-down stretch. Avoid sitting for long periods of time.
*Eat healthy by limiting foods high in salt, sugar, saturated fats, and trans-fat/processed foods. Try eating more fruits and vegetables, whole grains, low fat dairy products, beans, nuts, eggs, fish, poultry, and lean meats.
*Stay hydrated by drinking more water. Avoid sugary drinks such as sodas, fruit and energy drinks. Dehydration can lead to constipation and mood swings.