Challenge Resources

Sullivan 180 is dedicated to helping support you with your mission in creating a healthier department. Throughout the Challenge, this page will be updated with resources for you to use. Have a resource to share? Email Lindsay@Sullivan180.org to get it added!

Resources for Mental Health

International Association of Fire Fighters Tips & Resources on Behavioral Health

Headspace

The Monday Campaigns

Podcasts (Available on Apple Podcasts & Spotify)

The Mental Illness Happy Hour: Hosted by comedian Paul Gilmartin, this podcast features interviews with artists, friends, and mental health professionals discussing mental health issues in an honest and often humorous way.

The Hilarious World of Depression: A show that tackles depression with humor and insight through interviews with comedians and public figures who share their experiences with mental illness.

Therapy Chat: Hosted by Laura Reagan, this podcast explores therapy, trauma, mindfulness, self-compassion, and the journey to healing.

Unlocking Us with Brené Brown: Brené Brown dives into emotional and mental health topics like vulnerability, shame, and empathy, often interviewing experts and authors in the field.

TED Talks

"The Power of Vulnerability" by Brené Brown: A popular TED Talk where Brené Brown discusses the importance of vulnerability and how embracing our imperfections can lead to greater mental well-being.

"What I Learned from My Mental Illness" by Nikki Webber Allen: Nikki Webber Allen shares her personal story about mental illness, challenging the stigma around anxiety and depression, especially in communities of color.

"There's No Shame in Taking Care of Your Mental Health" by Sangu Delle: Sangu Delle addresses the stigma surrounding mental health, especially for men, and talks about his own experience with anxiety.

"All It Takes is 10 Mindful Minutes" by Andy Puddicombe: Co-founder of the meditation app Headspace, Andy Puddicombe talks about the power of mindfulness and taking just 10 minutes a day to focus on the present.

Wellness Videos

Breathing and Relaxation:

Seated Deep Breathing Exercises: 20 minutes – Starting with a warm up of seated stretching, then engage in 7 deep breathing exercises to increase circulation, boost metabolism, and increase relaxation. 

Seated Meditative Yoga/Self Massage: 21 minutes – Increase blood flow with a self-massage to stimulate endorphins to reduce pain and promote relaxation followed by a session of meditative yoga using your hands.

Stretching:

Make Your Mark: Exercise for Independent Living: 23 minutes – 21 exercises geared toward older adults to stretch and keep your body moving.

Beginner Tai Chi: Tai Chi for beginners is a gentle exercise that combines slow, flowing movements with deep breathing and meditation. It originated in ancient China as a martial art but has evolved into a popular practice for health and well-being. Beginner Tai Chi typically focuses on a simplified set of movements in the Yang and Sun Styles and Qi Gong (Shi Ba Shi). These movements are designed to be easy to learn and perform, making them suitable for people of all ages and fitness levels. The benefits of Tai Chi include improved balance, flexibility, strength, and coordination, as well as reduced stress, anxiety, and depression. It can also enhance mindfulness and focus, boost mood, improve sleep, and increase energy levels.

Advanced Tai Chi: Advanced Tai Chi delves deeper into the intricate movements and principles of the art using the Yang 24 Form. Practitioners focus on refining their technique, increasing their internal energy flow (Qi), and developing a deeper understanding of Tai Chi's philosophical underpinnings. This often involves learning more complex forms and exploring advanced concepts like rooting, sensitivity, and neutralizing force. Advanced Tai Chi offers numerous benefits for both physical and mental well-being, including a greater sense of calm, improved balance and coordination, increased strength and flexibility, and enhanced cardiovascular health. The focus on internal energy cultivation and philosophical principles can lead to a deeper understanding of oneself and the world.

Additional Workshops:

Cooking Class - Tex Mex Quinoa Salad: 1 hour – Learn how to whip up a delicious and nutritious Tex-Mex Quinoa Salad. We'll guide you through each step, sharing essential kitchen safety tips and highlighting the amazing health benefits of ingredients like bell peppers. Don't miss this opportunity to learn new skills, eat well, and stay safe in the kitchen.

 
 

Class Offerings from Ellenville Regional Hospital

Cardiovascular Disease Prevention Workshop offered in person at YOUR department: This class is designed to empower individuals to prevent or manage cardiovascular disease through sustainable lifestyle changes. We will delve into the importance of a heart-healthy diet, emphasizing the role of fruits, vegetables, whole grains, lean proteins, and healthy fats. Participants will learn practical tips for reducing sodium intake, limiting saturated and trans fats, and choosing heart-healthy oils. Additionally, we will discuss the significance of regular physical activity. By the end of this class, you will have the knowledge and tools to make informed choices that can significantly reduce your risk of heart disease and improve your overall cardiovascular health.

Schedule with Lindsay for Zoom for the following workshops:

Preventative Cancer Screenings Workshop: This informative class will delve into the importance of early cancer detection through preventative screenings. We will discuss the recommended screenings for lung, colon, cervical, and breast cancer, including guidelines, benefits, and potential risks. Participants will gain a better understanding of the factors that influence screening decisions, such as age, family history, and lifestyle. Additionally, we will explore strategies for reducing cancer risk through healthy lifestyle choices, such as diet, exercise, and smoking cessation. By the end of this class, you will be empowered to make informed decisions about your health and take proactive steps towards cancer prevention.

Type 2 Diabetes Prevention Workshop: This class is designed to empower individuals to prevent or manage type 2 diabetes through sustainable lifestyle changes. We will explore the fundamental principles of a diabetes-friendly diet, including portion control, carbohydrate counting, and the selection of nutrient-rich foods. Participants will learn how to create delicious and satisfying meal plans that support blood sugar regulation. Additionally, we will discuss the importance of regular physical activity and provide practical tips for incorporating exercise into daily routines. By the end of this class, you will have the knowledge and tools to make informed choices that can significantly impact your overall health and well-being.

Obesity Prevention Workshop: This class is designed to empower individuals to combat obesity and achieve a healthier weight through sustainable lifestyle changes. We will explore the fundamentals of a balanced diet, emphasizing portion control, mindful eating, and the selection of nutrient-dense foods. Participants will learn how to create delicious and satisfying meal plans that support weight loss and overall health. Additionally, we will discuss the importance of regular physical activity and provide practical tips for incorporating exercise into daily routines. By the end of this class, you will have the knowledge and tools to make informed choices that can significantly impact your weight management journey and improve your quality of life.

Nutrition 101 Workshop: This class is designed to provide you with the essential knowledge to make informed food choices and cultivate a healthy lifestyle. You will learn about the fundamental concepts of nutrition, including the importance of different food groups, such as fruits, vegetables, grains, proteins, and dairy.  We will explore strategies for portion control, helping you to maintain a balanced diet and avoid overeating. Additionally, you will gain valuable skills in reading food labels, understanding nutritional information, and making informed decisions at the grocery store. To simplify healthy eating, we will delve into meal planning and preparation techniques, empowering you to create delicious and nutritious meals throughout the week. By the end of this class, you will have the knowledge and tools to nourish your body, boost your energy, and improve your overall well-being.

Growing Fruits and Vegetables for Cancer Prevention Workshop: Discover the power of homegrown produce in preventing cancer! This class will equip you with the knowledge and skills to cultivate a vibrant outdoor, patio, or window garden filled with nutrient-rich fruits and vegetables. We will explore the science behind phytochemicals, the plant compounds that have been linked to reduced cancer risk. Learn how to select the best varieties of cancer-fighting fruits and vegetables, optimize soil health, and implement effective planting and care techniques. Additionally, we will discuss strategies for harvesting and storing your produce to maximize its nutritional value. By the end of this class, you will be empowered to create a thriving garden that not only nourishes your body but also supports your overall health and well-being.

Upcoming Community Events

Check back soon for updates and opportunities!

“This challenge is a vehicle for so many things. First and foremost, to incorporate resources into the departments, to build the relationship within the department family, to bring much-deserved attention and recognition to volunteerism for recruitment and retention, and to include their loved ones as so much time is spent selflessly away from home. Volunteers dedicate their lives to serving others, it is time we help them serve themselves.”

To schedule a class, please contact Lindsay Wheat, Outreach Program Manager.

Email | 845-295-2683