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6 Ways to Sleep Better Through a Pandemic

From Sharp Health News, a publication of Sharp HealthCare

If COVID-19 is keeping you up at night, you’re not alone. For many, news of the global pandemic is causing a great deal of mental stress, while changes in schedules are disrupting our natural sleep rhythms.

To help you sleep better during this troubling time, try the following six tips:

  1. Keep a schedule. Set a time to wake up and go to bed and stick with them. To help you stay consistent, set other times throughout the day, such as mealtimes and shower times.
  2. Avoid doing stressful things close to bedtime. If the news causes you stress, switch off the TV before bedtime. Do the tough things early in the day, such as planning your grocery buying or teaching your child geometry.
  3. Engage in relaxing activities close to bedtime. Turning your worries “off” before bed prepares your mind for a good night’s sleep. Read a book, write a letter, do yoga or find other ways to wind down.
  4. Designate a time for worry. Pick a time each day (not near bedtime) to make a to-do list and write down your current worries along with a next step or solution for each. Let yourself worry temporarily, and then put your list away.
  5. Exercise. Exercise can reduce stress and anxiety, improving both quality and quantity of sleep. Even if the pandemic keeps you from your gym, there are many ways to stay physically active while at home.
  6. Avoid caffeine and alcohol close to bedtime. Your morning coffee can help as a pick-me-up, but caffeine at night can keep you up. And while alcohol may make you sleepy initially, it can dramatically reduce the quality of your sleep.

The VEBA Resource Center offers Yoga Nidra (Yoga for Sleep) Classes. Enjoy a session of guided meditation and mind-body therapy done in a comfortable lying down position to systemically reduce stress, increase circulation and promote better sleep. Check out our calendar to sign up for an upcoming class.

6 Formas de Dormir Mejor Durante la Pandemia

Por parte de Sharp Health News, una publicación de Sharp HealthCare

Si el COVID-19 lo mantiene despierto por la noche, no está solo. Para muchos, la noticia de la pandemia global está causando mucho estrés mental, mientras que los cambios en los horarios están interrumpiendo nuestros ritmos naturales de sueño.

Para ayudarlo a dormir mejor durante este momento problemático, pruebe los siguientes seis consejos:

  1. Mantenga un horario. Establezca una hora para levantarse y acostarse y apéguese a ellos. Para ayudarlo a mantenerse constante, establezca otros momentos a lo largo del día, como la hora de comer y la de bañarse.
  2. Evite hacer cosas estresantes cerca de la hora de acostarse. Si las noticias le causan estrés, apague la televisión antes de acostarse. Haga las cosas difíciles temprano en el día, como planificar la compra de comestibles o enseñarle geometría a su hijo.
  3. Participe en actividades relajantes cerca de la hora de acostarse. Apague sus preocupaciones antes de acostarse prepare su mente para una buena noche de sueño. Lea un libro, escriba una carta, haga yoga o encuentre otras formas de relajarse.
  4. Designe un tiempo para preocuparse. Elija un momento cada día (no cerca de la hora de acostarse) para hacer una lista de tareas pendientes y escriba sus preocupaciones actuales junto con el próximo paso o solución para cada una. Permítase preocuparse temporalmente y luego guarde su lista.
  5. Ejercicio. El ejercicio puede reducir el estrés y la ansiedad, mejorando tanto la calidad como la cantidad de sueño. Incluso si la pandemia le impide ir al gimnasio, hay muchas maneras de mantenerte físicamente activo en casa.
  6. Evite la cafeína y el alcohol cerca de la hora de acostarse. Su café de la mañana puede ayudar como un estimulante, pero la cafeína en la noche puede mantenerlo despierto. Y aunque el alcohol puede causarle sueño inicialmente, puede reducir drásticamente la calidad de su sueño.

VEBA Resource Center ofrece Clases de Yoga Nidra. Disfrute de una sesión de meditación guiada y terapia mente-cuerpo realizada en una posición cómoda acostada para reducir sistemáticamente el estrés, aumentar la circulación y promover mejor el sueño. Consulte nuestro calendario para inscribirse a una clase.

Dar Prioridad al Tiempo Libre

Por parte de Sharp Health News, una publicación de Sharp HealthCare

Algunos de los nuevos pasatiempos que se adquirieron al comienzo de la pandemia de COVID-19 pueden estar perdiendo su chispa. Sin embargo, mantener el tiempo libre es bueno para la salud mental. 

Encontrar el equilibrio entre el trabajo y el juego y fomentar un estilo de vida de ocio saludable nos ayuda a controlar el estrés, reducir el agotamiento y aumentar la productividad.

Una forma de ocio saludable es el ocio productivo. Ser productivo simplemente significa producir resultados. A menudo asociamos esto con el trabajo y las tareas que debemos realizar; sin embargo, se puede aplicar igualmente a nuestro tiempo libre.

Pruebe estos tipos de ocio productivo para reducir el estrés y aumentar la alegría:

Sea Voluntario. La mayoría de las personas que participan en el trabajo voluntario nos informan que se sienten bien consigo mismas y disfrutan viendo los resultados de sus esfuerzos en tiempo real. 

Haga Ejercicio. La actividad física nos beneficia tanto mental como físicamente. Cada día, trate de encontrar tiempo para tomar una clase de yoga, hacer una caminata, practicar un deporte con amigos o realizar cualquier actividad que lo ponga en movimiento. 

Sea creativo. Cocinar, hacer arte, tocar un instrumento o escribir un diario son excelentes ejemplos de cómo utilizar su creatividad para recargar energías. 

Organizarse. Organizar y limpiar las áreas desatendidas de la casa produce resultados y nos deja sintiéndonos realizados. 

Intenta algo nuevo. Una solución comprobada y verdadera para reiniciar las actividades de ocio es intentar algo nuevo, lo que nos ayuda a abrir la mente y nos permite aprender y crecer.

VEBA Resource Center ofrece clases Sunrise Yoga. Únase a nosotros para una clase de yoga temprano en la mañana que lo ayudará a comenzar su día con los pies en la tierra, centrado y enfocado. Perfecto para todos los niveles. Consulte nuestro calendario para inscribirse a una clase.

Prioritizing Leisure Time

From Sharp Health News, a publication of Sharp HealthCare

Some of the new hobbies you picked up at the beginning of the COVID-19 pandemic may be losing their spark. However, maintaining leisure time is good for your mental health.

Finding balance between work and play and nurturing a healthy leisure lifestyle help us manage stress, reduce burnout and increase productivity.

One form of healthy leisure is productive leisure. To be productive simply means to produce results. We often associate this with work and tasks we need to get done; however, it can be equally applied to our leisure time.

Try these types of productive leisure to reduce stress and increase joy:

Volunteer. Most people who engage in volunteer work report feeling good about themselves and enjoy seeing the results of their efforts in real time.

Exercise. Physical activity benefits us both mentally and physically. Each day, try to find time to take a yoga class, go on a hike, play a sport with friends or do any activity that gets you moving.

Be creative. Cooking, making art, playing an instrument or journaling are excellent examples of using your creativity to recharge.

Get organized. Organizing and cleaning out neglected areas of the home produce results and leave us feeling accomplished.

Try something new. A tried-and-true solution to reboot leisure activities is to try something new, which helps us open our minds and allows us to learn and grow.

The VEBA Resource Center offers Sunrise Yoga Classes. Join us for an early morning yoga class that will help you start your day grounded, centered and focused. Perfect for all levels. Check out our calendar to sign up for an upcoming class.

Suicide Prevention Awareness Month: Let’s Watch Out for Each Other

If you or someone you love is struggling with thoughts of suicide, contact the National Suicide Prevention Lifeline, available 24/7 at 1-800-273-TALK (8255).

By this time next year in the United States, there will be an emergency number dedicated solely to suicide-related emergencies. The number 9-8-8 will be the 9-1-1 for help in a suicide-related crisis thanks to a vote by the Federal Communications Commission (FCC). 

The month of September is Suicide Prevention Awareness Month and VEBA Resource Center’s (VRC) Mental Behavioral Health Director, Carletta Vicain says suicide awareness needs to be part of our daily awareness, especially during this worldwide pandemic. 

“It’s important to remember that, right now, a lot of things are heightened for people, including physical and emotional health. COVID has affected our three major buckets: medical issues, financial issues, and relationship issues. And when you get to the point when those areas are in significant deficit, suicide may seem like a solution.” 

Reports in 2020 showed that the pandemic’s mental health effects landed heaviest on minorities, caregivers, essential workers and young adults. Carletta says Hispanic and Black communities may have been harder hit because of a lack of access to care coupled with working front-line jobs with few options. 

“Some communities of color have lower socio-economic dynamics as well. So when you put all those factors together, some might feel trapped. We don’t want to get to a place where suicide becomes a coping mechanism for pain. That’s why reaching out and getting support from professionals is important. And there are free and low-cost medical resources available.”

In 2021, it is adolescent girls who are suffering the most due to the pandemic. Average weekly visits to the emergency department for suspected suicide attempts were 50.6% higher from February 2021 to March 2021 than the same period the year before. Carletta says it’s important to understand and watch for warning signs. 

“Ask for help or offer help before mental health concerns progress to a suicide. For example, you know that when you get a tickle in your nose, a cold is probably on the way. The same applies to mental health. Acknowledging that we don’t feel well mentally means noticing something isn’t right and asking for help or finding help for someone you love, early on.” 

At the VEBA Resource Center (VRC), we are dedicated to improving access to mental health assistance. We take a holistic approach to health care that offers supplemental practices such as yoga, therapy, and healthy eating to help our members build a well-rounded, more grounded way of living. Mental health care tops our list.

“I really encourage everyone to keep tabs on their own health as well as checking in on neighbors who may be struggling. Let’s watch out for each other.”

More Information:

Get Immediate Help in a Crisis

Call 911 if you or someone you know is in immediate danger or go to the nearest emergency room.

National Suicide Prevention Lifeline

Call 1-800-273-TALK (8255); En español 1-888-628-9454

Lifeline Chat is a service of the National Suicide Prevention Lifeline, connecting individuals with counselors for emotional support and other services via web chat. Lifeline Chat is available 24/7 across the U.S.

Crisis Text Line

Text “HOME” to 741741

The Crisis Text hotline is available 24 hours a day, seven days a week throughout the U.S. The Crisis Text Line serves anyone, in any type of crisis, connecting them with a crisis counselor who can provide support and information.

Additional Mental Health & Crisis Resources.

Explore these VRC resources that may help ease stress and suffering during this time:

Emerging from COVID-19 with Confidence

Have you ever watched a butterfly emerge from its cocoon? It struggles against the hardened shell of the chrysalis — pushing and relaxing and pushing again — until finally breaking open and freeing itself from the shell.

Does that sound like something you might be feeling as we emerge from the isolation of COVID-19? For some of us, it, too, is a struggle. Even positive change can provoke anxiety, which is often driven by uncertainty, so “adjusting to our new normal” may be challenging.

Robert Cappuccio, VRC’s Director of Coaching, Cultural Development and Behavior Change, helped us put things in perspective.

“Our environment dramatically affects our mental state and therefore our behaviors. And when our environment becomes highly unpredictable due to factors outside of our control, that threatens one of our primal universal needs, which is, security, safety… we all want to feel a sense of safety.”

Robert and other experts agree that the key to taming uncertainty is to take a good look at our values: what is it that’s really important to each of us?

“Think about a time in your life where things were amazing. What were the emotions you were feeling, what activities were you consistently engaged in, who was there, and what was going on in your environment. There are a lot of clues as to what you value.”

Friends, family, and community members whom you trust can help you clarify your values, and so can the VEBA Resource Center (VRC).

“The VRC and I strongly agree that when you exercise your values and you express them out in the world, they are expressed as your unique signature strengths. Another question is, ‘Can you remember a time where things were unpredictable, where you were afraid, where you did feel threatened, yet you persevered?’ Well, if you look at what you did to get through that, a lot of times you’ll see that those were signature strengths that you’ve utilized in almost every challenging circumstance throughout your life, and you’ll see a pattern there, and those strengths emerge from what you value.”

Robert cautions that successfully emerging from the COVID-19 pandemic cannot be boiled down to a general list of tips. The journey is different for each of us. However, the ideas shared below help provide a strong foundation.

  1. Set realistic expectations: We have enough going on right now without adding pressure to get this done immediately. Think about your values like a stew. Put in some ingredients and let it simmer.
  2. Exercise: This will get you out of your head.
  3. Eat Well: Fruits, vegetables, protein, and whole grains (cut back on refined sugars) help fuel your comeback. Find a new recipe to try here.
  4. Sleep: Put away your electronics at least one hour before heading to bed and aim for at least seven (7) hours of real sleep. Here are some tips on sleep from the VRC.
  5. Community: Reach out to friends, family, groups you enjoy. Reconnecting with each other will help us feel supported.

“Think of the VRC kind of like a carpenter: the tools in the toolbox are not houses and the houses have no value until somebody moves in and says, ‘This is where I’m going to raise my family (a values-driven statement).’ It all starts with how we use this combination of tools to build what we truly want. The VRC gives you the tools so you can build whatever result you want in your life, not just related to health and wellness, but you as a whole person.”

Emerging wholly — like the butterfly — feels even more possible when you have the support you need. Learn more here about the VRC’s Care Navigation program and schedule your one-on-one session with a Care Navigator today.

How the COVID-19 Threat Put Our Brains Into Overdrive

April is Stress Awareness Month and at the VEBA Resource Center, we are very aware of how stress, anxiety, depression, and other mental health issues may cause you to suffer, especially since we have been living under pandemic conditions for more than a year now. The part of our brain designed to protect us during a threat (COVID-19) is on high alert.

In this interview, Krista Tippett, the host of “On Being,” explores the issue with Dr. Christine Runyan – clinical psychologist and professor in the Department of Family Medicine and Community Health at the University of Massachusetts Medical School – who explains why our systems feel out of whack and under attack.

So take a moment, about 50 minutes, to unwind while listening to this comforting, informative, and humorous interview. You’ll learn the “why” behind our reactions and how to help yourself feel better… and not so alone.

As a reminder, the VEBA Resource Center provides a host of programs and classes to care for you holistically. Our Care Navigators are ready to assist you in finding the connections to support your unique health experience.

Long-time Educator Supports Vaccine, Looks for Lessons Learned from Virus

Some links on this page may no longer be available now that the VEBA Vaccinates program is closed.

Greg Winston taught in San Diego Unified School District for more than 30 years. In his retirement, he became a dedicated tutor, honoring himself, his family, and his students by getting vaccinated through the VEBA Vaccinates program.

“I feel it’s important for me to be immune against the virus. I am somewhat suspicious of the vaccination, the virus. I have mixed feelings about it. But I’m erring on the side of caution, since I don’t have enough knowledge to really dispute it.”

The VEBA Vaccinates program rolled out in late February following the County of San Diego and the San Diego County Office of Education guidelines, first serving all educators in the most at-risk neighborhoods.

The VEBA Resource Center (VRC) is dedicated to equalizing healthcare access. Its programs are free and open to all VEBA Members and their families. From healthy cooking classes to yoga and meditation, the VRC classes strive to meet the unique needs of individual members. This holistic approach is very important to Mr. Winston.

“I think there’s a positive where people will be able to go back to school. I think people will get back to work again. But I also think that we have to look at the lessons that are learned. And we have to look at the value of what we’re teaching. We have to look at the value of the food that we’re providing for the people. We have to look at the conditions under which people are living.”

The VEBA Vaccinates program, in partnership with UC San Diego Health and Sharp HealthCare, provided access for all TK-12 education employees working in San Diego County district, charter, and private schools to schedule their appointment and receive their vaccination. For Mr. Winston, that means finally being able to reunite with the kids he loves to teach.

“I look forward to interacting with the kids again. And I think there are lifelong lessons that I’ve learned from those kids. And there are certain things that I never realized 30 years ago, when I started teaching, that I’m well aware of now, and I see the fruits of my labor. So now I’m more motivated to go back and still give that.”

Mr. Winston emphasized that he is also in a unique position to make a connection and meet a need, especially for students of color.

“I think there are a lot of kids that look for role models, mentors, look for assistance. And unfortunately, in our school system, when it comes to black males, there’s not a lot. So sometimes there’s a void that’s not being filled there… I retired from the school system. But I didn’t retire from kids.”

  • For more information, visit www.VEBAvaccinates.com.
  • San Diego County education employees who haven’t yet signed up for an appointment can do so on the VEBA Portal.
  • Explore the VEBA Resource Center website to explore programs, recipes and classes available to VEBA Members.
  • Click here for more information on the safety and efficacy of the COVID-19 Vaccine.

Vallecitos CBO Says VEBA Vaccinates Process Easy, Well Organized

Some links on this page may no longer be available now that the VEBA Vaccinates program is closed.

When San Diego County Health and Human Services announced the opening of Phase 1B-Tier 1 – which includes educators – Linda Miller, CBO for the Vallecitos School District, jumped into action. She sent in all the names of the educators in their rural, K-8 school to the VEBA Vaccinates program. The very next day, people in her district began making appointments to receive the vaccine.

“That was really great news. There was a sense of relief that it was being made available to those of us in education, and it’s encouraging in terms of just being able to move forward to with the goal of bringing students back to school for in-person instruction.”

Ms. Miller set up her own appointment that same week and was very impressed with how smoothly her visit unfolded, thanks to the VEBA Vaccinates partnership with Sharp HealthCare and UC San Diego Health.

“They answered all of my questions, they were very informative. It was organized. I actually arrived a little early and there was no wait. [After receiving the shot] we were all directed to a waiting area for 15 minutes to make sure that there was no negative reaction. That was it.”

The Vallecitos School District is also very organized, welcoming back staff and students for a hybrid on-campus/at-home classroom experience.

“We have students on Monday-Wednesday and then another cohort on Tuesday-Thursday. We also have a population of students doing distance learning… As a small district, we are very excited to get our students back in school. And as a whole, we are all looking towards that as a positive goal… We’re hopeful that we can bring all the students back as soon as possible and certainly by next year.”

And even though most Vallecitos educators are vaccinated, Ms. Miller says the district continues to take all recommended precautions to protect staff and students, including cleaning and sanitizing, wearing masks, and distancing.

“We have a really great staff. Our teachers are wonderful and they’re genuinely interested in the success of the students. So getting students back to class is something that we are really looking forward to, something everyone is really striving for.”

How to Prepare for Your COVID-19 Vaccine Appointment

Some links on this page may no longer be available now that the VEBA Vaccinates program is closed.

Thank you for signing up to receive the COVID-19 vaccine through the VEBA Resource Center’s program, VEBA Vaccinates. (If you are an educator in San Diego County and haven’t had a chance to register yet, visit our VEBA Portal and watch this video for easy-to-follow, step-by-step directions). By agreeing to get the vaccine, you are taking an important step toward preventing further infection. You and your fellow educators, students, and families can breathe a little easier.

Now that you have registered to receive your COVID-19 vaccination through VEBA Vaccinates, you may be wondering how to prepare for your appointment. This article from UCHealth outlines what you need to know – from what to wear to how you may feel after receiving the vaccine.

In brief, health experts recommend that you:

  • Wear loose-fitting clothing
  • Drink plenty of fluids
  • Wear your mask
  • Remember to breathe
  • Wait in the vaccine clinic for at least 15 minutes after your shot to monitor any adverse reaction

For details on additional important information, such as drinking alcohol and reasons not to get the vaccine, we encourage you to read the brief UCHealth article.

If you’re concerned about vaccine safety, here’s a link to the latest update from the Centers for Disease Control and Prevention (CDC).

Again, thank you for taking this important step toward making the community safer, for all of us.