Creating emotional energy Emotional energy is similar to physical energy in that we need to have plenty of it to get through each day. Other people may notice when you are running low. When you are low on emotional energy, you may feel that you’re running on empty or irritated with those you care about. Most people know what it feels like to run low, but do you know what it feels like to have enough of this vital energy source? When you have adequate emotional energy, you will feel more resilient, creative, open minded and happy.

We waste our precious emotional energy when we are unable to set clear boundaries or be confrontational, stay in toxic relationships and friendships, hold onto grudges and live by other people’s expectations. To maintain a healthy amount of emotional energy, we must take charge and stop allowing others to make our decisions. Remember it is okay to tell someone “no” if you don’t have time to do something, to forgive someone who wronged you and distance yourself from those who steal your energy.

To increase emotional energy try:

• Connect with nature • Spend time alone if you are an introvert,

or with friends if you are an extrovert. • Practice mindfulness• Get organized

DECEMBER 2016MEMBER NEWSLETTER

Inside this issue...Emotional well-beingPositivityHealth TrackingChocolate covered pomegranate seeds

MONTHLY OBSERVANCESDrunk and Drugged Driving Prevention

Safe Toys and Gifts

4-10 — Hand Washing Awareness

4-10 — Influenza Vaccination

5 — International Volunteer Day

Find a complete list of observances at healthfinder.gov/NHO

WELLNESS ACTIVITIESBook Club: The Gifts of Imperfection: Let Go of Who You Think You’re Supposed to Be and Embrace Who You Are by Brené Brown

NDPERS Dakota Wellness Programat Sanford Health Plan

CONTACT US AT NDPERSWellness@sanfordhealthplan.com

(844) 742-0014

QUICK LINKS:sanfordhealthplan.com/ndpers/ dakotawellnessprogram

SET-UP A mySanfordHealthPlan ONLINE ACCOUNT:sanfordhealthplan.com/memberlogin

SVHP-1875 11/16

Give it a tryWHAT IS YOUR RATIO? A two minute quiz can help you to identify where you land in the recommended 3 to 1 positivity to negativity ratio. Visit positivityratio.com to learn more about how your recent emotions influence your positivity ratio.

•Think about how you have felt in the last 24 hours and use the scale on the webpage to identify how much or how little you have felt the feelings listed.

•After completing the quiz , you’ll receive a score. This is an indication of how positive or negative you have felt over the last 24 hours.

•Eighty percent of Americans have a ratio less than 3. Do you? Think about how you can bring more positive experiences, emotions or interactions into your day to increase your positivity to negativity ratio.

Power of positivityEveryone has challenges in their lives that get in the way of truly living the life they imagine. We can’t control all of the events that happen in our life, but we can control our perception and how we respond. If we want to change our situation, we must first change our thoughts.

Positivity has many benefits, ranging from resistance to the common cold, to increasing productivity. Discover what gives you more energy and do more of it. What is the next action you need to take?

Chocolate covered pomegranate seeds Serves: 12 | Serving Size: 2

Total Time: 30 min | Prep: 10 min | Cook: 5 min

Calories: 168 | Total Fat: 10 g | Sodium: 4 mg | Total Carbohydrates: 16 g

Dietary Fiber: 2 g | Total Protein: 2 g

Ingredients:

1 pomegranate, seeds removed or 1 package of arils (about 1/2 cup)

Skim milk as needed

1 package of dark chocolate chips 60 percent cacao or darker

Directions: Line a mini cupcake pan with paper liners. Divide seeds evenly among each liner. Melt

chocolate chips in microwave 30 seconds at a time until melted. Stir between each 30

second session. Add milk if needed to smooth out texture. Using a tablespoon, cover

seeds with melted chocolate. Chill and enjoy!

Health tracking for behavior changeSelf-tracking is quickly becoming the biggest craze in transforming our health. It can include tracking behaviors such as steps or fruit and veggie consumption, and even health symptoms such as headaches or sleep. A national phone survey conducted by Pew Research Center found that 69 percent of Americans report tracking one health indicator, but less than half actually change behaviors. Here are some tips to get the most out of tracking.

•What behavior/symptom do you want to track? Why?

•Discover your internal motivators.

•Look for patterns between behaviors and symptoms.

•Set realistic goals surrounding the items you want to track.

•Evaluate your findings and set new goals.

Need some inspiration? The Sanford Health Plan online wellness portal has several ways for you to participate in group challenges each month. Self-tracking can be more effective when used in a group setting, like the workplace or social media, to promote teamwork and healthy culture.

Take charge by bringing positivity into your life.

1. Believe in yourself with confidence

2. Let go of rigid expectations

3. Practice positive self-talk

4. Surround yourself with positive people

5. Do things that make you laugh

6. Speak well of others

7. Practice gratitude