"Wellbeing is health and vitality that arise from your thoughts, emotions, actions, and experiences."
The Berkeley Well-Being Institute, LLC
Asweapproachtheendof2024,it’saperfecttimetoreflectonthesuccessfulstarttothisschoolyear andlookforwardtowhatliesahead.Wehaveseensomenotablechanges,includingthemergingofour Wellbeing and DEIJ teams into a single group This integration allows us to work more closely together and strengthen our efforts to support the community The Wellbeing-DEIJ Leadership Partnershipcomprising Sue Min, Loretta Stanley, Adam Salem, and myself - looks forward to continuing this importantworkintothenewyear
AheartfeltthankyoutoeveryonewhojoinedusincelebratingthelaunchofthenewWellnessRoomsin the Chateau. It’s been wonderful hearing how much you’re enjoying this space - especially the massage chair! If you haven’t booked your session yet, what are you waiting for? Treat yourself and reservesometimeforrelaxationtodaybyclickingthislink!
This issue is packed with highlights, from announcing our Wellbeing Giveaway winners (page 7) to CommunitySpotlighttipsfromVictoriaandSophieonmaintainingwellnessthroughthewintermonths and navigating the Belgian ‘hibernation season’. You’ll also find a CPI recap on ‘Calm & Consistent Behaviour,’whichprovidespracticalstrategiestosupportbothournervoussystemsandourstudents,in andoutoftheclassroom
Looking ahead, the next HR drop-in session on January 21st will focus on submitting health insurance claims,offeringguidancefornewcomersandanyonewhomightneedarefresher(myselfincluded!).
Finally, don’t forget to check out the latest Social Events as well as the Winter Employee Activity Programmeforsomeexcitingupcomingevents,includinganopenmicnightinthenewyear Thankyou forsharingyourtipsinthe“IKnowAPerson”feature-keepthemcoming!
Aswintersetsinwithcoldertemperatures,shorterdays,andlesssunlight,it’svitalto prioritise self-care to maintain wellbeing The winter months can bring added stress, so focusing on activities that nurture both physical and mental health becomes essential Stayingactive,evenwithsimpleindoorexercises,ensuringenoughrest,and practising mindfulness or deep breathing can help counteract the seasonal effects Additionally, embracing routines that incorporate moments of connection with colleagues and taking regular breaks can promote emotional resilience. Giving attention to your self-care can help you stay grounded, manage stress effectively, andremainpresentforyourstudentsthroughoutthewinterseason.
END-OF-DAY
“MELTDOWNS” ARENOTJUST FORKIDS!
Afteralongday,manyadultsexperiencestress or irritability, similar to the "after-school restraint collapse" seen in children. This happens when emotions and tension build up throughout the day and are released once the workday ends To prevent this, experts recommendtakingshortbreaksduringtheday to reduce mental fatigue, creating a transition routine between work and home, and checking in with yourself to address needs like rest or quiet time. Recognising stress early and finding ways to unwind can help prevent emotional overloadandmaintainwellbeing.
Embracing a routine during winter provides stability and structure, helpingtomanageenergylevelsand reduce stress A consistent schedule supports better sleep, improves productivity, and combats the seasonal slump. It also ensures time for self-care activities like exercise and relaxation, promoting overall wellbeingduringthecoldermonths.
E M B R A C E R O U T I N E S
PRIORITISEREST
Shorter days and colder weather can naturally lead to increasedfatigue,makingithardertostayenergised
Adequate rest helps replenish energy levels, supports immune function, and improves mental clarity. Winter can also bring added stress (such as increased illness and busy pre-holiday schedules), and proper sleep plays a key role in managingstresshormones,improvingmood,andpreventing burnout By prioritising rest, you ensure your body and mind are better equipped to handle the demands of the season, leading to improved focus, emotional resilience, and productivity
During winter, indoor exercises like yoga, stretching, bodyweightworkouts, or dancing can boost energy and relieve tension Activities such as Pilates, or using resistance bands also help maintain strength and flexibility Staying active indoors supports both physical and mental wellbeing during the colder months. Here are some winterworkoutideasthatyoucando fromhome.
Victoria Gilson
Victoria is our new HR Substitutes Coordinator and loves art and skiing! Victoria startedworkingatISBatthebeginningofOctober AsshesettlesintoISB,weasked her
Istartmydaywithaquickgratitudeexercise,whichsetsapositivemoodfortheday Come rain or come shine! Feeling thankful releases hormones associated with happiness,reducinganxietyandstress.
What advice do you have for making the most of wintertimefornewcomerstoBelgium?
Wear a waterproof coat and a smile...that will keep youwarmthroughoutwintertime!
If you could only watch one winter movie, what woulditbe?
Sophie is currently in her 6th year as the High School Visual Arts teacher at ISB. Known for her passion for details, Sophie states that she 'obsessively purchases decorative seasonal napkins.'WeaskedSophie...
What advice do you have for making the most of wintertime for newcomers to Belgium?
Since the weather isn't great in Belgium, I make my home environment as cozy and welcoming as possible so I'm happy to be indoors. I also use the weekends for small getawaysorgatheringswithfriends.
Use your weekends to explore Holiday festivities both in Belgium and neighbouring countries ThereareoftenChristmasmarkets,holidayfestivals,andwinteryeventsthat youcanvisittogetoutofthecityforachangeofscenery
Ifyoucouldonlywatchonewintermovie,what woulditbe?
“Gremlins”
CPIRECAP
Maintainingcalmandconsistentbehaviourisacrucialcomponentofthework wedo,especiallyduringthewintermonthswhenseasonalchangescanimpact both personal wellbeing and student dynamics. Polyvagal Theory teaches us how our nervous system thrives on safety and predictability, and when educators remain composed, it helps regulate both their own nervous system and that of their students. Winter can bring additional stressors - reduced daylight, colder weather, and heightened emotions - all of which can make it harder to stay grounded. Read on for recaps from Module 1 and quick tips on stayingcalm,consistent,andbalanced.
Understandingthelinkbetweeninternalphysiologicalresponsestostressand external behaviours (as explained by Polyvagal Theory) helps to recognise how stress impacts student actions. By maintaining calm and consistent responses,staffcancreateasenseofsecurity,reduceanxiety,andencourage emotional regulation, leading to more positive behaviours, greater trust, and improvedself-regulationinstudents.
Creating a predictable and stable environment where both students and teachersknowwhattoexpecthelpstobuildtrustandsafety,promotesclear expectations, fosters emotional regulation, reduces misunderstanding and conflict, supports positive behaviour, encourages accountability, and enhancesteacherconfidence.
JANUARY-bingo night at BrusselsBeerProjectBailli - Date TBCsoon
FEBRUARY -openmicnightatTheBlackSheep with our very own Renaud’s band Sellevin playing! Date TBC soon
The Winter Employee Activity Program has been released! Check out the new Mindful Photography class, plus tons more including Ladies In Weightlifting, Indoor Climbing, Volleyballandmuchmore!
Like jazz? Check out the Brussels Jazz Festival which runs from9-18thJanuaryinFlagey UPCOMING SOCIAL EVENTS: UPCOMING SOCIAL EVENTS: ISB AND BEYOND! ISB AND BEYOND!
JoinusforournextHRDrop-InSessiononJanuary21stat16:15in the HS Multipurpose Room on How To Submit Health Insurance Claims.ThankstoJoëlleandherteamfororganisingthis!
“IKNOWSOMEONE”
Doyouhaveagreathandyman?Know of a good tailor, dog sitter or osteopath? Have you found a reliable cleaning company or an excellent babysitter? Help your colleagues out by adding to our “I Know Someone” community page! Brussels and beyond-alltipswelcome!
We have been given the opportunity to award 3 lucky employeesa‘WellbeingGift’eachseason!Allyouneedtodo foryourchancetowinoneofthethreegiftsbelow isanswerthispoll
GiftNumber1: SpaDayIncludingAMassage
GiftNumber2: YogaRoomVoucher(€50)
GiftNumber3: YetiRamblerMug(10ozor20oz)
WinnerswillbeannouncedintheSpringEdition!
Participants will be assigned a number and winners will be randomly selectedusingacomputer-generatedwinner-pickersystem.
