Staff Health & Wellness

Budgeting and Everyday Spending Resources

Two-Week Spending Journal

To cut down your budget, keep a two-week journal of all your spending, from your morning coffee to late-night snacks. This helps you understand your spending habits and distinguish between wants and needs.

Get Spending Journal

52 Week Savings Challenge

One of the best ways to kick off your savings is with the 52 Week Savings Challenge. Download a copy of this document and cross off an amount every week. By the end of one year, you’ll have $1,000 saved to put in your emergency fund. Then, continue the challenge and add money to your other savings accounts in future years.

Start Savings Challenge

HoosierSTART Create A Budget

Create a solid financial foundation with HoosierSTART’s budgeting PDF! This resource provides step-by-step guidance on tracking your income and expenses, setting realistic financial goals, and organizing your budget for effective money management.

Create a Budget

Debt and Credit Made Simple Resources

Expert Tips from Elements Financial To Understand & Improve Your Credit Score

What most people don’t realize is that credit mistakes can be fixed with only a small amount of time and effort. You can even start this process on your own today. In this article, you will find Element’s expert advice on repairing your credit so that you can achieve financial freedom.

Learn more from Elements Financial about what goes into determining your credit score.

Learn How to Improve Your Credit Score

The Many Sides of Debt and How to Repay It

Expert Tips from Elements Financial: Establishing some level of debt is usually necessary in life. Borrowing money wisely and affordably can help you acquire large-ticket items when you don’t have enough cash to pay for them. We’re talking about homes and vehicles, mostly – not necessarily jumbo flatscreen TVs and JetSkis.

Learn More About Repayment Tips

Understanding Suicide Prevention

Action Steps for talking about Suicide Prevention: Learn how to ask, keep others safe, be there, help others connect, and stay connected to resources.

988 Factsheet: Learn more about suicide prevention, and 988, the National Suicide and Crisis Lifeline.

Indiana Suicide Prevention: Learn more about suicide prevention, including information for parents, teens, and veterans.

Terms to Know: Learn more about terms that are commonly used when talking about suicide prevention.

Protective + Risk Factors: Learn more about the many factors that can reduce the risk for suicide, and understand how suicide is rarely caused by a single circumstance.

IDOC Talk Saves Lives: Suicide Prevention Training

The Suicide Prevention Talk Saves Lives training led by the Indiana Department of Correction prepares staff to work in a correctional setting while providing the skills and knowledge needed for staff to be able to recognize the risk factors, warning signs, and situations that could indicate suicidal ideations or behaviors. In addition, staff are educated on how to identify referral services and referral procedures, how to access crisis services, and how to utilize the Human Resources flow for emergency situations.

Suicide Prevention Talk Saves Lives training is mandatory for all new employee training programs and is included in annual in-service eLearning. For more information on how you can get involved and become a Suicide Prevention Talk Saves Lives instructor or to schedule a facilitated Suicide Prevention Talk Saves Lives for your agency, division, or department, please reach out to your facility's Regional Training Manager.

Improving spiritual wellbeing involves engaging in activities that help you connect with your inner self, others, and the world around you. Here are some tips to boost your spiritual wellbeing:

• Spend time in nature: Spending time in nature can help you feel more connected to the world around you and provide a sense of peace and calm.
• Practice meditation: Meditation can help you quiet your mind, reduce stress, and increase feelings of well-being.
• Practice mindfulness: Mindfulness involves being present in the moment and accepting your thoughts and feelings without judgement.
• Engage in physical activity: Engaging in physical activity can help you feel more energized and improve your mood.
• Practice gratitude: Practicing gratitude involves focusing on the positive aspects of your life and expressing appreciation for them.
• Connect with others: Connecting with others can help you feel more supported and less isolated.
• Volunteer: Volunteering can help you feel more connected to your community and give you a sense of purpose.

Environmental wellbeing involves being and feeling safe in your surroundings, and taking care of the natural resources that sustain you. Here are some tips to improve your environmental wellbeing:

• Use natural or eco-friendly alternatives to chemical cleaning products: Chemical cleaning products can be harmful to the environment and your health. Consider using natural or eco-friendly alternatives instead.
• Reduce allergens and improve the air quality in your home: Dust, mold, and other allergens can affect your health and wellbeing. Use air purifiers, vacuum cleaners with HEPA filters, and natural cleaning products to reduce allergens and improve the air quality in your home.
• Declutter and recycle paper, cans, and glass as much as possible: Recycling helps reduce waste and conserve natural resources. Decluttering your home can also help reduce stress and improve your mental wellbeing.
• Eat local and organic food when possible: Eating local and organic food can help reduce your carbon footprint and support local farmers.
• Spend time outside in natural places and spaces: Spending time in nature can help reduce stress, improve your mood, and enhance your overall wellbeing.
• Limit your screen time and conserve energy: Reducing your screen time can help you save energy and reduce your carbon footprint.
• Create a stress-free zone in your home: Designate a space in your home where you can relax and unwind. This can help reduce stress and improve your mental wellbeing.
• Consider carpooling to work: Consider carpooling and other green transportation options to reduce the amount of pollution generated by commuting.

Resources

• COA Employees: IDOA: Carpooling

Improving financial wellbeing involves being aware of your financial situation, creating a budget, building an emergency fund, reducing or eliminating debt, saving and investing, planning for retirement and other long-term goals, and protecting your assets. Here are some tips to boost your financial wellbeing:

• Create a budget: A budget is a plan that helps you manage your money and track your spending. It can help you identify areas where you can cut back on expenses and save more money.
• Build an emergency fund: An emergency fund is a savings account that you can use to cover unexpected expenses, such as medical bills or car repairs. Aim to save at least three to six months’ worth of living expenses.
• Reduce or eliminate debt: High-interest debt, such as credit card debt, can be a major obstacle to financial wellbeing. Consider paying off your debts as quickly as possible.
• Save and invest: Saving and investing can help you build wealth over time. Consider opening a retirement account, such as a 401(k) or IRA, and investing in low-cost index funds.
• Plan for retirement and other long-term goals: Planning for retirement and other long-term goals such as buying a house or starting a business, can help you stay focused on your financial future.
• Protect your assets: Protecting your assets, such as your home and car, can help you avoid financial losses in the event of an accident or other unexpected event.

Resources

• Retirement Plans
  • INPRS: State of Indiana Retirement Medical Benefits Account Plan
  • Auditor: Hoosier START: Home (in.gov)
• State Disability and Worker’s Comp
  • SPD: Benefits: Disability and Worker’s Compensation (in.gov)
• Flexible Spending Account
  • SPD: Benefits: Flexible Spending Accounts
• Life Insurance offered for state employees
  • SPD: Benefits: Life Insurance
• Non-Tobacco Use Incentive: did you know you could save $35 in medical premium per pay period by agreeing to not use tobacco?
  • SPD: Benefits: Non-Tobacco Use Incentive
• Prescription Coverage
  • SPD: Benefits: Prescription Coverage (in.gov)

Improving physical wellness involves taking care of your body through exercise, healthy eating, and good sleep habits. Here are some tips to boost your physical wellbeing:

• Maintain a healthy weight: A healthy weight can help reduce the risk of chronic diseases such as heart disease, diabetes, and cancer.
• Engage in muscle-strengthening activities: Strength training can help build muscle mass and improve bone density.
• Aim for 150 minutes of moderate-intensity activity each week: Regular physical activity can help reduce the risk of chronic diseases and improve overall health.
• Wear comfortable, properly fitting shoes: Proper footwear can help prevent injuries and improve performance during physical activity.
• Eat a well-balanced, nutritious diet: A healthy diet can help reduce the risk of chronic diseases and improve overall health.
• Get enough sleep: Sleep is important for physical and mental health. Aim for 7-9 hours of sleep each night.
• Hydrate: Drinking enough water can help maintain proper bodily functions and prevent dehydration.
• Reduce your sugar intake: Consuming too much sugar can lead to weight gain and increase the risk of chronic diseases.
• Step out into the sunshine: Exposure to sunlight can help boost vitamin D levels, which is important for bone health.
• Engage in mentally stimulating activities: Mental stimulation can help improve cognitive function and reduce the risk of cognitive decline.

Resources

• Fitness Center Discounts for State Employees
• Physical Activity Tools
• Practice mindful eating
• From couch to a 5k
• None to Run - (said to be better for beginners)

Improving social wellbeing involves building and maintaining healthy relationships with others, engaging in activities that foster social connections, and practicing self-care. Here are some tips to boost your social wellbeing:

• Keep regular contact with your friends: Make an effort to stay in touch with friends and family members. You can use social media, phone calls, or video chats to connect with them.
• Spend quality time with your loved ones: Plan activities that you can enjoy together, such as going for a walk, watching a movie, or cooking a meal.
• Engage in volunteer work: Volunteering can help you meet new people, learn new skills, and give back to your community.
• Take classes at a local community center: Joining a class or group based on your interests can help you meet like-minded people and learn new things.
• Make new friends or strengthen the healthy relationships you currently have: Try to meet new people by attending social events or joining clubs. You can also strengthen the relationships you already have by spending quality time with your loved ones and practicing good communication skills.
• Have hobbies and interests: Engage in activities that you can enjoy or that challenge you to learn and grow.
• Practice self-care: Take care of your physical and emotional health by getting enough sleep, eating a healthy diet, and engaging in activities that help you relax and unwind.