HEALTHIER YOU! Warm up to a. Jefferson Center. Creating Healthy Habits Get Up and Get Moving Boosting Self-Esteem and much more...

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1 Warm up to a HEALTHIER YOU! Wellness Services at Jefferson Center and much more Winter Classes January February March Jefferson Center With you in mind

2 Take time to unplug this winter! In today s world it is easier than ever to stay connected, but it s becoming more and more difficult to find a balanced approach to screen time. Giving ourselves time away from our devices can truly be a positive act of self-care. Here are some reasons why you might want to consider trying a digital detox of your own your mental health will thank you! Reconnect with the world around you If we are always looking down at a screen, it means we re missing out on what s going on right in front of us! Next time you re walking to a store or sitting in a waiting room, put your phone away and take careful notice of the sights, sounds and smells that surround you. Establish boundaries with others It can be tempting to continuously monitor work s at home to stay on top of what s going on. However, unplugging after work allows the brain to relax and recover from a busy day giving you a fresh start for the next morning. Become more present with loved ones When we are constantly watching our social media feeds fill up, and simultaneously texting our friends to keep in touch, it takes away from where we are and who we re with in the present moment. HERE ARE A FEW TIPS YOU CAN USE TO UNPLUG: 1. Refrain from using your phone for at least an hour before you go to sleep. 2. Delete time-wasting apps on your phone or turn off the push notifications in your settings. 3. Leave your phone out of sight when eating, talking or spending time with others. 4. Make it a point not to use a device when waiting in line, waiting to meet someone, etc. What other ways can you think of to unplug? Share 3 ways you plan to unplug over the next few months remember, any small change counts as change!

3 MIND + BODY Tai Chi for Healing Combine mind and body movements to improve your overall wellness. Reduce stress, increase balance, improve pain management and increase immunity with slow and gentle movements. Monday, 1:00-2:00 p.m. January 7, 14, 28 Erik Henriksen, BS Take a break from your busy day and join us for this rejuvenating movement class. Using gentle stretching, guided meditation and mindfulness strategies we will be building skills you can use in your everyday life to relax, recharge and renew! Monday, 1:00-2:00 p.m. February 4, 11, 18, 25 Looking for a way to build strength, flexibility and balance both physically and mentally? Join us for this introductory yoga class where we will use physical poses, breath work, meditation, and reflection to bring our mind and body into union. This is an ongoing drop-in class and everyone is welcome to come at any time. Please note that this class is first come, first serve so arriving early and signing in at the front desk can help ensure your spot! Friday, 1:00 2:00 p.m. January 4, 11, 18, 25 February 1, 15, 22 March 1, 8, 15, 22, 29 Stretch Your Way to Less Stress! When you re experiencing stress, there s a good chance your muscles are tense. That s because your muscles tend to tighten up in response to physical and emotional stress. Come learn ways to move naturally to work out the tension in your body. Friday, 11:00 a.m. - 12:00 p.m. February 1, 8, 15, 22 Erik Henriksen, BS Are you new to yoga or hoping to deepen your practice? Learn how to use breath work, yoga poses and meditation to help relax, realign and reinvigorate your body, mind and spirit. Thursday, 1:00-2:00 p.m. January 3, 10, 17, 24, 31 February 7, 14, 21, 28 March 7, 14, 21, 28 Molly Pike, LPC, RYT Yoga can help reduce stress and anxiety, enhance your mood and overall sense of well-being. This class will provide methods to reduce stress levels, such as, mindful breathing, full body relaxation techniques, guided meditation, and restorative yoga postures. We will work to soothe the nervous system, bringing you back to a sense of clarity and calm. Tuesday, 11:00 a.m. - 12:00 p.m. January 8, 15, 22, 29 February 5, 12, 19, 26 March 5, 12, 19, 26 Independence Learn easy ways to move into a more vibrant life of natural wellness! There will be positive support, safe low-impact aerobics, musclestrengthening moves, music and fun! It will boost your mood, burn fat, build strong bones and improve your heart health. Friday, 11:30 a.m. - 12:30 p.m. January 11, 18, 25 March 1, 8, 15, 22, 29 If you struggle with falling asleep or staying asleep at night, you know it can impact your quality of life. Come learn techniques for improving sleep including gentle yoga poses, full body relaxation, breathing techniques, visualization, and mindfulness. This class will use tools from the ancient practice of Yoga Nidra (yogic sleep) to help you acquire skills to improve your quality of sleep and, in return, improve your quality of life. Wednesday, 12:30-1:30 p.m. January 9, 16, 23, 30 jcmh.org/wellness

4 SELF-IMPROVEMENT If you find yourself burdened by worry, anxiety or panic, attend this popular wellness class! Gain insight and learn skills to help you more effectively manage your anxiety and unlock the secrets to living a more meaningful life. This is an ongoing drop-in class and everyone is welcome to join at any time. Monday, 10:15-11:15 a.m. January 7, 14, 28 February 4, 11, 18, 25 March 4, 11, 18, 25 Tuesday, 10:30-11:30 a.m. January 8, 15, 22, 29 February 5, 12, 19, 26 March 5, 12, 19, 26 West Colfax How you think and feel about yourself impacts how you live your life, the choices you make, and how you relate to other people. This class will give you the tools to celebrate your strengths, be kind to yourself, and treat yourself with respect. Tuesday, 10:00-11:00 a.m. January 8, 15, 22, 29 Molly Pike, LPC, RYT Healthy boundaries are essential for balanced relationships. This class will help you set limits with family, friends and coworkers so you can effectively protect your time and energy. Join us to practice these new skills in a supportive environment. Wednesday, 1:30-2:30 p.m. January 9, 16, 23, 30 West Colfax If you have attended Building Better Boundaries before, this class will allow you to get hands on practice with setting boundaries. This class can be helpful for setting boundaries in all aspects of your life. Wednesday, 10:30-11:30 a.m. February 13, 20, 27 March 6, 13, 20 Rayna Quimby, BA Do you want to improve your relationships and develop deeper connections with people by learning how to be a better communicator and listener? In this class we will help build your communication skillset through active listening techniques. We will journal on different inspiring themes each week to spark our topics of conversation. Wednesday, 11:30 a.m. - 12:30 p.m. January 9, 16, 23, 30 New Year, new you? Join us to learn ways to create habits that contribute to overall health and well-being. Habits can help us integrate new behaviors in our lives. Habits include sleep hygiene, exercise, diet, coping skills, self-care and more. Attend this class if you re interested in making changes to your habits and incorporating healthy habits into your life! Thursday, 10:30-11:30 a.m. January 3, 10, 17, 24, 31 Rayna Quimby, BA Jefferson Plaza Do you find yourself mindlessly eating when you feel bored, stressed, or upset? Come to this class to take the first step in developing a healthier relationship with food, get back in touch with your body s natural hunger cues, and feel more in control of what and when you eat. Thursday, 10:30-11:30 a.m. March 7, 14, 21, 28 West Colfax Depression can be an overwhelming and isolating experience. This class will allow you to gain insight into your depression and learn techniques to effectively manage it with the overall goal of helping you connect with your values to live a meaningful life. Thursday, 10:00-11:00 a.m. January 3, 10, 17, 24, 31 February 7, 14, 21, 28 March 7, 14, 21, 28 Molly Pike, LPC, RYT All classes for ages 15 and older No Registration Required $5 per class Medicaid Free (unless otherwise noted) jcmh.org/wellness

5 Sometimes it feels like an act of courage just to be ourselves, but learning how to be vulnerable can be very rewarding. Based on Brene Brown s work, this class will help you explore why it can feel difficult to share your true self with others. We hope you walk away empowered to cultivate the courage to lead the life you want. Wednesday, 10:30-11:30 a.m. January 2, 9, 16, 23, 30 Tuesday, 12:30-1:30 p.m. February 5, 12, 19, 26 Independence Everyone gets angry but sometimes our behavior can get us into trouble. If you ve had little success with controlling your anger, this class can help. Using concepts from Acceptance and Commitment Therapy, you will learn how to let go of your anger and begin living life to the fullest. Thursday, 11:00 a.m. - 12:00 p.m. February 7, 14, 21, 28 West Colfax Tuesday, 12:30-1:30 p.m. March 5, 12, 19, 26 Are you beating yourself up or getting stuck in a cycle of self-criticism? Learn to recognize self-defeating thoughts and behaviors and start treating yourself with the kindness, care, and compassion you deserve! Wednesday, 1:00-2:00 p.m. February 6, 13, 20, 27 March 6 Winter Wellness Retreat Take some time for yourself to restore balance in your life at our Winter Wellness Retreat. You will learn how to take care of your whole self-mind, body and spirit. We will use art, movement and mindfulness activities to start the new year with intention! To register, call Molly at Saturday, January 12th 10:00 a.m. - 1:00 p.m. Molly Pike, LPC, RYT $35 to attend Medicaid Free Our values are like a compass. They can lead us in the direction we hope to go and guide us back on track when we feel lost. Values influence our decisions and behaviors while motivating us to create lasting change in our lives. In this class you will come to a deeper understanding of yourself by identifying and defining your core values. Wednesday, 11:30 a.m. - 12:30 p.m. March 6, 13, 20, 27 Do you feel that there is a stigma associated with your mental illness? Come and learn how to practice acceptance of your journey and how to be your own advocate in a world that isn t always understanding of differences. Incorporate your values and way of living by learning strategies to embrace change and cultivate flexibility. Join others in the conversation to bring awareness, understanding, and acceptance to mental illness. Wednesday, 11:30 a.m. - 12:30 p.m. February 6, 13, 20, 27 Rayna Quimby, BA jcmh.org/wellness

6 JANUARY MONDAY Tai Chi Tai Chi Jefferson Center Closed Tai Chi TUESDAY Jefferson Center Closed WEDNESDAY THURSDAY FRIDAY :30-2:30 p.m. (WC) :30-2:30 p.m. (WC) :30-2:30 p.m. (WC) :30-2:30 p.m. (WC) FEBRUARY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY Class Locations Stretch Your Way to Less Stress IND Independence 4851 Independence St., Wheat Ridge 11:00 a.m. - 12:00 p.m. (US) US W. 2nd Place, Lakewood WC West Colfax 9485 W. Colfax Ave., Lakewood JP Jefferson Plaza 3595 S. Teller St., Lakewood 1 12:30-1:30 p.m. (IND) 12:30-1:30 p.m. (IND) 12:30-1:30 p.m. (IND) 11:00 a.m. - 12:00 p.m. (WC) 11:00 a.m. - 12:00 p.m. (WC) 11:00 a.m. - 12:00 p.m. (WC) 12:30-1:30 p.m. (IND) 11:00 a.m. - 12:00 p.m. (WC) Stretch Your Way to Less Stress 11:00 a.m. - 12:00 p.m. (US) Stretch Your Way to Less Stress 11:00 a.m. - 12:00 p.m. (US) Stretch Your Way to Less Stress 11:00 a.m.-12:00 p.m. (US)

7 MARCH MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY Jefferson Center With you in mind LIST THE CLASSES YOU PLAN TO ATTEND OVER THE NEXT THREE MONTHS Set your wellness intentions jcmh.org/wellness

8 Independence (IND) 4851 Independence St. Wheat Ridge, CO CLASS LOCATIONS: West Colfax (WC) 9485 W. Colfax Ave. Lakewood, CO (US) W. 2nd Place Lakewood, CO Jefferson Plaza (JP) 3595 S. Teller St. Lakewood, CO Wellness Services At Jefferson Center, we recognize the link between emotional and physical wellbeing. Our wellness services offer both conventional and holistic alternatives that build on your unique strengths and interests, and help improve your total health mind and body! TAKE A CLASS Each quarter, we offer a variety of rotating wellness classes to meet your needs. Topics covered include managing anxiety and depression, improving your eating and exercise habits, learning self-compassion and building confidence. CONSULT A COACH Our health coaching program can help you improve your overall wellness in 12 convenient sessions. Your coach will meet with you in person and by phone to create a personalized plan tailored to you and your family s lifestyle. Health goals may include managing blood pressure, proper diet/nutrition, exercising regularly, reducing or quitting tobacco use and managing stress levels. For more information or to get started today, contact Kimberly Bertelsen at Interested in bringing Wellness to Work? We offer an array of private classes for organizations to support their employees whole health on the job. To learn more about our offerings please ShannonG@jcmh.org. Jefferson Center With you in mind