(This is an example of the weekly newsletters that go out to all users of The EdLogics Platform, a gamified space that improves employee engagement and health literacy. Contact us to learn how to get access for your organization.)

It's been hot.

Hot enough that 90 degrees feels easy and breezy by comparison. Hot enough that I feel like I’m melting into an oozy puddle as I flop on the floor in front of my laughably inadequate portable AC unit, battling 115-degree temps and large, south-facing windows.

Outside, the plants and trees are scorched by direct sunlight and baked by the heat rising from the pavement. And not just the plants — in some parts of the country, the pavement and sidewalks are so hot they’re causing serious burns in people and pets.

It gets worse. Last year, more than 2,300 people in the US died from heat-related illnesses, the most in 45 years. This year is shaping up to be even hotter — and summer’s only half over.

Experts warn that extreme heat is the most dangerous of all weather-related conditions — worse than hurricanes, floods, and tornadoes combined.

So take the scorching temps seriously. Here are some tips that can help you protect yourself and your loved ones:

Stay cool. Don’t rely just on fans — they stir the air around, but they won’t lower your temperature or keep you from getting sick. If you don’t have air conditioning, get to a place that does, like a library or shopping mall. Many cities now have special cooling centers, so see if there’s one near you. Cool baths and showers help, too.‍
Stay hydrated. Make it a point to drink more than you usually do, no matter how active you are. Water and sports drinks are best. Skip sugary drinks and alcohol — they can make you lose fluids.‍
Adjust your exercise routine. Don’t try to tough out a hot workout. If you normally go for a lunchtime walk or run, switch to early morning instead. Gyms can heat up, too, so plan accordingly. Indoors or out, wear gear made from breathable fabrics that wick away sweat.‍
Mind your meds. Some medicines — especially those for high blood pressure, heart conditions, allergies, and certain mental health problems — can raise your risk for heat exhaustion and heat stroke. Talk to your doctor if you take any of these medicines and need to be out in the heat.‍
Watch out for kids and older people. They’re especially vulnerable to high heat. Dress babies and young children in light clothing and stay somewhere cool on hot days as much as you can. Check in on older neighbors and family often.‍
Protect your pets. Make sure they have plenty of shade and water when they’re outside. Avoid hot sidewalks when you walk your dog. And NEVER leave pets — or anyone else — in a closed car on a warm day.‍
Know when to get help. If you’re feeling sick, drink fluids and try to cool down. If you don’t feel better in about 30 minutes, go to the ER. Heat stroke is serious and needs to be treated quickly.‍

Log in now. Learn ways to stay safe from extreme heat and other threats.

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Healthier Planet, Healthier You

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‍911! Heat Emergency Dos & Don’ts

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‍Stay Cool — and Safe — in the Pool

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‍Beat the Heat — Then Beat the Clock!

Smokin'

I quit smoking. For good now.

It’s an odd feeling. This has happened a few times:

“I thought you quit?” my friend would say as I reached, again, for my NYC-priced Camel Blues (at that time, $15 a pack 😱).

“Sure,” I’d say. “I quit lots of times.”

Undermining, of course, the whole notion of quitting. That’s the nature of bad habits.

You know smoking’s not good for you. It hurts others. It’s expensive. And that’s nothing compared to the cancer, COPD, asthma, or heart disease you’ll almost certainly get. Diseases you can easily avoid by not smoking.

But you do it anyway.

Believe me. I feel for you. More than once, I’ve decided, triumphantly, to finally quit smoking — and then reached for the next one within the same 30-second span.

It’s humbling. And it’s made it easier to empathize with, rather than judge, those who suffer from addiction.

I haven’t smoked for over 9 years now. Haven’t even wanted to. How’d I do it?

Everyone who quits will do it their own way. In my case, I took up yoga.

For someone who smoked, it was miserable at first. I was gasping for breath, dizzy, and inflexible. But that post-yoga feeling was unlike anything I’d ever experienced — wrung out, calm, happy, at peace — and I didn’t want to trade it for anything.

Not even cigarettes.

That’s the true power of habit — on both sides of the coin. Sure, it’s easy to slip into bad habits, to talk yourself into self-indulgence. But it’s also easy to develop, and stick to, good habits.

Once you get in the habit. 😉

Replace bad habits with good ones.

It doesn’t have to be hot yoga (but try it!) — just anything that gets the monkey off your back. Get your mind off cigarette cravings with a quick walk. Ten push-ups. A game on your phone. A phone call to friends or family. A carrot. A handstand. A song and dance. Whatever it takes

The sooner you quit, the lower your risk for painful disease, hospital bills, and bitter regrets.

Log in now. Peruse our new slideshow: “What Happens When You Quit Smoking Tobacco.” The health benefits start within minutes — and will last you the rest of your (now longer) life.

Check back soon to see more updates on the Smoking Cessation learning page!

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Need a Hand? Smoking Cessation Meds Can Help

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‍E-Cigarettes: Fatal Fad?

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Teens & Vaping: Is it Safe?

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Play HealthMatch:
Smoking Cessation

“Cheer up!”

Few comments are more grating — except maybe “Awww, somebody’s got a case of the Mondays!” — especially if you are in a bad mood.

“I’ll show you how to cheer up ...” [brandishes fist].

Grumpy, blue, stressed, mopey, sulky — whatever your brand of bad mood is, you probably do need to cheer up if it’s that noticeable.

But that, like so much else, is easier said than done.

“Case of the Mondays? ... Some days, I swear ...”

If you find yourself muttering under your breath more often than you’d like, remember that moods change. Feelings are fickle things.

The same circumstances that make you tear your hair out today might not even phase you tomorrow.

And you have a lot more control over your moods than you might think. Moods often have more to do with what’s going on inside your body than what’s happening out in the world.

It’s not about just looking on the bright side. Or ignoring the sadness, or explaining it away. You don’t have to see the silver lining for every cloud, or deny how overwhelming and exhausting life can be. We all have a right to our feelings. But you have to admit, it all seems even worse when you’re in a bad mood.

And you can take concrete steps to feel better than you do now.

Next time you’re down in the dumps, ask yourself these questions before you react to your coworkers, send that snide email, yell at your kids, or make any important decisions.

How to Check Yourself Before You Wreck Yourself

👉 Did you sleep well last night?

Just try feeling good when you get up early for work after a late night of Netflix and noshing nachos. Just try maintaining a positive mental attitude when your 6 am alarm drags you kicking and screaming into hateful wakefulness. Even if the adrenaline and caffeine get you through the morning, the afternoon slump is gonna getcha. And when your weary brain is making you overreact to some mundane challenge, the last thing you need is for a coworker to snark, “Looks like somebody needs a nap ...”

👉 When’s the last time you ate (and what was it?)

Just as with sleep, what and when you eat has a huge impact on how you feel. Anyone with kids sees the direct relationship between junk food and temper tantrums, let alone inconsistent bedtimes (see above).

But the same is true for adults operating on too little sleep and unhealthy breakfasts come mid-afternoon. By the time we try to combat fatigue and low blood sugar with a sugary snack and extra coffee, the result is often irritability — or even an embarrassing tantrum — over little things.

Woe to the unfortunate soul who gets in the way of a hangry, over-caffeinated office worker.

👉 Have you been exercising? Like, at all?

When you move, sweat, and get your heart rate up, your body makes these feel-good chemicals called endorphins all by itself. It’s amazing! No other drug — not alcohol, caffeine, prescription meds, or herbal supplements — comes close to that natural high. There’s no shortcut. No substitute. You can’t fake it! You have to move. The bonus is that regular exercise helps you sleep better and feel more motivated to choose healthy foods, which in turn can help you avoid bad moods.

Move your body. There’s no better way to feel better.

👉 Are you taking care of yourself in other ways?

Find a daily practice that helps you keep things in perspective, regardless of your current mood. This can be your exercise — yoga, walking, hiking, yardwork, whatever you like. Or maybe it’s doing the day’s crossword, reading a novel at the coffeeshop, journaling, or playing a game. Or woodworking, building model airplanes, making art, or cooking delicious food. Or just sitting and meditating. Whatever gets you out of your own head and into that flow state, when you’re in the zone and fully focused on what you’re doing right now.

The trick is to make it a regular practice. Don’t wait till you feel like doing something — that moment might never come. Just do it because that’s what you do.

You might be surprised how a daily practice can recenter you and bring you back to a place of mindful self-awareness. It can help you keep things in context and take them in stride instead of overreacting because you’re feeling snappy.

Perspective is everything.

Not to sound callous, but sometimes you just have to get over yourself. The world is no worse of a place after 4 hours of sleep than it is after 8, but it can definitely feel that way. Recognize your own limits — and your own power — when it comes to letting your mood affect your day.

Before you try pinning the blame on work frustrations, personal problems, the state of the world, social injustice, climate change — or even the constant eye-rolling from your teen — cover the basics. Get your sleep. Eat good food. Get active. Don’t reach for booze or coffee or a doughnut every time you want to feel better.

It won’t solve all your problems. But it can make them feel a whole lot less daunting — and can do a lot to brighten a bad mood.

Log in now. Learn more about handling what gets you down — even if it’s your own state of mind.

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TAKE A BEAT

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Find Your Zen Again: Calming Countdown

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Easy Stress Busters: Simple Ways to Chill

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You Mad, Bro? Anger Management Basics

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Play Now! Stress: What Helps, What Hurts

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It's been hot.

It gets worse. Last year, more than 2,300 people in the US died from heat-related illnesses, the most in 45 years. This year is shaping up to be even hotter — and summer’s only half over.