Tag Archives: Wellness

Resources to Quit Smoking

With the new year right around the corner there is no better time to take action toward improving our health.  One of the best ways to stay healthy is to refrain from using tobacco products. The use of tobacco products is one of three behaviors that contributes to fifty percent of all deaths in Vermont.  Quitting is hard and some support can go a long way in helping us be successful. Through the VT Department of Health and 802 Quits there are lots of resources to help us move toward a tobacco free lifestyle.  Check out these free resources and move one step closer toward having the level of health you want and deserve.  If you’re interested in participating in a free tobacco cessation group on campus, please contact Rebecca Schubert, GMHEC Employee Well-being Coordinator at rebecca.schubert@gmhec.org.

-Rebecca Schubert, MS RDN NBC-HWC
GMHEC Employee Well-being Program Coordinator

December EFAP News: Setting Priorities

As an adult, you have to juggle multiple responsibilities and while some people seem to manage multiple responsibilities with ease, it is by no means an easy task. Here are some tips that may make managing life’s responsibilities a little easier.

First, identify your long-term goals and objectives:

Make a “to-do” list of the five most important tasks for the next day. Consider the most pressing work, family and personal time commitments. On busy days, there may need to be compromise.

Second, set priorities:

Prioritize the items on your new to-do list. As you assign a priority to each item, ask yourself:

  • Why am I doing this?
  • How does this relate to my goals and objectives?
  • How urgent is this task?
  • Can anyone else do it?

One way to prioritize is with the ABC method. This method creates three lists:

A. “Must-Do” Items – These essential items often include crucial deadlines, opportunities for success or promotion, management directives or customer requests.

B. “Should-Do” Items – These are items of medium value which do not have critical deadlines. These tasks may contribute to improved performance, but they usually can be postponed temporarily, if necessary.

C. “Nice-to-Do” Items – These items could be eliminated, postponed or scheduled for slower periods.

Items on your A, B and C lists may shift positions over time. Deadlines come and go and important new projects land on your desk.  As such it is important to review your priority list regularly to reflect the changing demands on your time. By doing this you will be better able to manage your time and shifting responsibilities.


Wednesday, December 19th
Turning the Table on Bad Habits

Many of us realize that we have habits that are not healthy or helpful, but are unsure how to promote positive, lasting change. This seminar will help you learn to:

  • Recognize habits that are negatively impacting your life
  • Understand the stages of change
  • Identify what stage you are in and when it is best to attempt to make changes
  • Be your own coach when making changes
  • Develop and maintain positive habits


– Click HERE 

– Select the time

– Or – click on “Upcoming Webinars” from the homepage of the website and follow the easy instructions

e4health administers the College’s EFAP program.  To access their comprehensive web site, with many tools and articles, go to the e4health web site.
Username:  middlebury college
Password:    guest
Or call them at: 800-828-6025

November EFAP News: Mindful Eating During the Holidays

The holidays are a great time for getting together with family and friends. Many holiday traditions revolve around eating, which can result in people overindulging during the holiday season. Practicing mindful eating during the holidays will help you to savor all the delicious food without overindulging, or feeling guilty.

Below are a few tips for practicing mindful eating:

  • Before eating, check in with your body to determine if you are really hungry. Often times we eat for emotional reasons rather than for biological reasons.
  • Take a couple of slow, deep breaths before starting your meal. This will help slow you down and draw your focus to your meal.
  • Before you take your first bite, notice your food. What does it look and smell like? Part of truly enjoying food is noticing its appearance and smell in addition to its taste.
  • Slow down your speed of eating. Often times we eat so fast, our brains do not have time to signal to us that we are full. Try putting down your fork or spoon between each bite.
  • Chew your food well. Many people eat so fast that they barely chew their food enough to break it down. This puts a lot of unnecessary pressure on the rest of the digestive system which can result in digestive problems and bloating.

This month be sure to register and attend the webinar, “Family and Personal Budgeting.”  Learn more about setting financial goals and setting priorities for you and your family. A full description and registration information is listed in the sidebar to the right. If you’re unable to attend you can log on to the website at a later time to view the archived presentation.


Wednesday, November 28th
Family and Personal Budgeting

This workshop will help you examine your views on money and money management, review financial goals for yourself and your family and learn to set spending priorities accordingly. You will also assess your “money personality” in order to help control unnecessary spending, put away more for savings and establish positive budgeting habits that will last a lifetime.


– Click HERE 

– Select the time

– Or – click on “Upcoming Webinars” from the homepage of the website and follow the easy instructions

e4health administers the College’s EFAP program.  To access their comprehensive web site, with many tools and articles, go to the e4health web site.
Username:  middlebury college
Password:    guest
Or call them at: 800-828-6025

Cigna Telehealth Connection

Cigna cares about your financial well-being in addition to your physical well-being.

Employees that are on our Cigna health insurance and their eligible dependents can take advantage of an amazing benefit and meet with a board-certified physician for only $8.  Yes, you read that right.  $8. Through the Cigna Telehealth Connection, you can speak with or video conference with a physician for only $8 and in many cases in under ten minutes from the time you call.  No driving to the office or waiting for an appointment. To learn more, check out the fact sheet below or go to www.mycigna.com and search for Telehealth Connection.   Sign up today so you’re ready to go if and when you need it.

Telehealth Customer Frequently Asked Questions

We know how much you love and value your family and friends.  Show them how much you care by scheduling an appointment with your primary care clinician for your annual physical today.  Adults who maintain a relationship with a primary care provider enjoy higher levels of well-being and live longer than those who don’t have a relationship with a primary care provider.  Higher levels of well-being and longevity mean more quality time with your friends and family and more time to enjoy what’s most important to you. The annual physical will cost you nothing out of pocket nor will preventive health screenings.  Wondering what screenings are recommended for you? Check out these fact sheets.

Preventive Health Screenings for Women

Preventive Health Screenings for Men

Don’t wait.  Schedule your visit today.  Your friends, family and future self will thank you.


Click here to visit: GMHEC Well-Being or GMHEC Home

-Rebecca Schubert, MS RDN NBC-HWC


Upcoming Flu Shot Clinics

Middlebury employees and their spouses are welcome to attend the following upcoming flu shot clinics.  Any insurance is accepted, and anyone attending should bring a (paper) copy of their insurance card.  For those who may be uninsured, the fee of $26 may be paid with cash or check.

Friday, October 19th 7:30am – 10:30am Abernethy Room, Axinn Center, Main Campus

Monday, October 22nd noon – 5pm Maple Conference Room, Exchange Street Campus

Wednesday, October 31st 10am – 1pm Mitchell Green Lounge, McCullough Center, Main Campus