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Wellness at Work

Wellness at Work

Managing Your Self Talk

We are all living in a near-constant state of stress with work, family life and COVID on top of it all. The cost of this stress on your health and work can be extraordinary. Managing your self talk can have a direct impact on your perspective. Let's try keeping it postive!

Instead of saying.....

I can't do this.

I have to do all this right now.

I'm not good enough.

It's not fair.

Why me?

What if i make a mistake?

I have to do it right now.

Try saying.........

I can do this!


One thing at a time.

I need to take a break.


It's going to be ok.

This is just one more challenge.

I can ask for help if I need to.

Try this at while work for the next week and see how much better you feel!


Tip 1

First Things First. Stop for a moment and take a breath.

Keep Things in Perspective - When you're stressed by a particular event, it's easy to lose perspective, particularly of how good your life is overall. Pause for a minute, take a step back and look at it in the context of the big picture of your life.

Be Thankful - Adopt an attitude of gratitude by directing your thoughts away from negative thought patterns that are common when you're stressed. Stop for a minute and make a list of all the things you're grateful for or take for granted. Look back at this list as a reminder.

Tip 2

A Deep Breathing Exercise

This exercise can be done standing up or sitting in a chair that supports your back.

Make yourself as comfortable as you can.

If you can, loosen any clothes that restrict your breathing.

Place your arms on the chair arms if it has them.

If you're sitting or standing, place both feet flat on the ground. Whatever position you're in, place your feet roughly hip-width apart.

Let your breath flow as deep down into your belly as is comfortable, without forcing it.

Try breathing in through your nose and out through your mouth.

Breathe in gently and regularly. Some people find it helpful to count steadily from 1 to 5. You may not be able to reach 5 at first.

Then, without pausing or holding your breath, let it flow out gently, counting from 1 to 5 again, if you find this helpful.

Keep doing this for 3 to 5 minutes.

Due to the effects of COVID-19, the Oswego Health Foundation Business Relations Committee feels it is especially important to regularly practice self-care and take time to keep ourselves healthy. Our committee will be continuing to share simple ways for you to boost your wellness while at work. We hope these tips are beneficial and help to relieve some of the stress you maybe experiencing during this ongoing difficult time.

Business Relations Committee Members:
Laura Denny - NBT Bank
Lynne Eggert - Novelis
Brad Broadwell - Fulton Community Development Agency
Kevin Hill - JP Jewelers
Kelly Montagna - Oswego Health, Fulton Medical Center
Charlie Noel - AmeriCU
Katie Toomey - Centerstate CEO
Chena Tucker - SUNY Oswego, Office of Business and Community Relations
Kerrie Ann Webb - Oswego YMCA
Garrette Weiss - CitiBOCES
Rita Wicks - Oswego Health, Occupational Health

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