myHR: October 29, 2025

Self-care Essentials for Busy Caregivers

National Family Caregivers month starts November 1. It’s a time to recognize the more than 63 million Americans supporting their loved ones who have healthcare needs.

When you’re managing a career while assisting others, finding time for self-care can be a challenge. Fortunately, Penn has resources to help you while you help your friends and relatives.

Self-care is so essential, it’s the first item on A Caregiver’s Bill of Rights.

“I have the right to take care of myself. This is not an act of selfishness. It will give me the capacity to take better care of my relative.”

If the thought of self-care seems like a far-fetched indulgence or even a burdensome addition to your bottomless to-do list, keep in mind self-care isn’t a luxury. It’s a practical part of caregiving that will make you more effective and reduce burn-out.

Everyday Self-care Reminders

When you’re busy caring for friends and family members, it’s easy to overlook your own needs. Give yourself time and space for these basics.

• Eat a Healthy Diet – High fat or sugary foods seem like they give you a quick boost, but they can sap energy. Instead, choose vegetables, fruits, and beans to give the immune system a boost and to satisfy hunger.
• Get Enough Sleep – Lack of sleep impacts the ability to think clearly, leads to irritability, and can put one at risk for chronic disease such as heart disease and diabetes. Make sleep a priority.
• Exercise More – Even in small doses, exercise improves mood and concentration – like taking a natural antidepressant.
• Focus on Priorities – Making a list of what’s most important helps to let go of tasks that can wait. 
• Consider Flexibility – Asking if flexible work arrangements are available, like working from home, can help save time and energy to put forth elsewhere. 
• Stay Connected – Connecting with friends, especially those with a positive attitude, is a good way to boost a mood and improve overall wellbeing. 
• Seek Professional Help – Joining a support group and/or talking to a counselor are both great avenues to care for caregivers. 
• Ask for Help – Expanding the network of doers and sharing responsibilities with others provides the gift of time and respite.

There’s Hope with Help

“Donʼt wait until you are overwhelmed and exhausted or your health fails. Reaching out for help when you need it is a sign of personal strength,” says the Family Caregiver Alliance Taking Care of YOU online guide.

You can contact Penn’s EAP 24/7

Call: 1-888-503-2380Email:  support@curalinc.com Visit: penneap.com; group code PennSchedule with an EAP intake counselor using Penn Cobalt 

If you’re not used to asking for help as a caregiver, it can seem like more trouble than it’s worth. Yet, it will pay off. Perhaps you may have been disappointed by other people’s good intentions, but chances are you’ve also experienced amazing acts of kindness. If navigating health care and social services seems daunting, remember the times you’ve received outstanding professional support and care and the providers.

When you need time away from caregiving, try these recommendations from Curalinc, Penn’s Employee Assistance Program provider.

Respite care

Respite care allows the caregiver some time off from their caregiving responsibilities. It can take the form of different types of services in the home, adult day care or even short-term nursing home care so caregivers can tend to their own health needs or even go on vacation.

Research shows that even a few hours of respite a week can improve a caregiver’s wellbeing. Respite care may be provided by family, friends, a nonprofit group or a government agency. Some of these services may be free or low-cost.

Benefits-eligible faculty, staff, and post docs can use Penn’s Bright Horizons for back-up care, eldercare coaching, and more. Learn more at the Support for Your Adult/Elder Caregiving Journey information session on November 4 from 12 p.m. to 12:30 p.m.

Make your needs known

Here are some suggestions for getting help from people you know: 

• Identify a caregiving task or a block of time you would like help with. Perhaps there’s a book club meeting you’d like to go to that you’ve been missing because of your caregiving responsibilities. Be ready when someone says, “What can I do to help?” with a specific time or task, such as, “It would be really helpful for me if you could stay with Mom on Tuesday night so I can go to my book club for two hours.” 
• Be understanding if you are turned down. The person may not be able to help with that specific request, but they may be able to help another time. Don’t be afraid to ask again. 
• If you have trouble asking for help face to face, try writing an email to your friends and family members about your needs. Set up a shared online calendar or scheduling tool where people can sign up to provide you with regular respite.

 Inform your doctor 

• Your doctor or other primary care provider should be aware of your special needs as a caregiver, so they can refer to you to support services. Be sure to let your provider know if your caregiving responsibilities make you feel depressed or anxious. Health care professionals may also have information about support groups offered in the community.
• Let your doctor (or your loved one’s doctor or social worker) know you need help finding respite care. A doctor may be able to write you a “prescription” for respite services.

Health Advocate

Health Advocate can help you and your family navigate the complex waters of the healthcare system, saving you time, money and worry. All benefits-eligible faculty and staff can use this service, whether you’re covered under Penn’s health benefits or not. Email answers@HealthAdvocate.com or call (866) 799-2329.

For additional information, visit Penn HR’s Caring for Your Family web pages.

Penn's Five to Thrive Challenge

Did you know that eating a nutritious diet can help you prevent disease and live a longer, healthier life? Penn’s Five to Thrive Challenge is here to help you do just that—by making healthy eating simple, fun, and rewarding. The challenge runs from November 12 through December 9 and is available on Penn’s new wellness platform, WebMD. Registration opens on October 29 and closes November 19.

What Is Five to Thrive?

Five to Thrive is a nutrition challenge where participants are encouraged to track their fruit and vegetable intake for 21 out of 28 days. To earn rewards, the goal is to eat five or more servings of produce on at least 14 days during the challenge. If you meet the goal and track on WebMD’s platform, you’ll earn 500 reward points for the Be in the Know 2025-2026 campaign year and enjoy better health.

For added motivation and fun, the challenge will offer a leaderboard showing all participants’ progress, allowing you to engage in some friendly competition with your colleagues!

Fruits and vegetables are packed with essential nutrients, antioxidants, and fiber that support everything from heart health to glowing skin. Eating a colorful variety such as purple grapes, green spinach, red tomatoes, and orange carrots can help you get all the nutrients your body needs to thrive.

Support with Every Bite

Throughout the challenge, participants will receive weekly emails with nutrition education and recipes, plus can access a variety of tools and resources, including:

• Nutritional counseling with Registered Dieticians from Ramp Health
• Health coaching through WebMD
• WebMD's Community Nutrition Board for shared tips and encouragement
• Downloadable tools like a menu planner and food journal

With expert support, helpful tools, and a vibrant community cheering you on, Penn’s Five to Thrive Challenge is a great way to nourish your body while savoring fresh fruit and produce. 

Be in the Know Biometric Screening Reminder

Don’t forget to keep the momentum going of creating healthy habits by getting a biometric screening. Penn is providing free on-campus biometric screenings at convenient University locations through November 25. Complete a quick and confidential screening to learn critical health values, plus earn a $50 cash reward as part of the 2025-2026 Be in the Know wellness campaign. To sign up for a screening appointment, visit the Health Advocate website. Click the HEALTH tab, then select Get a Health Screening. Choose Health Screening Event, click Schedule Now, and follow the steps to book your preferred time and location. If you still need a flu vaccine, a combined biometric screening and flu shot event will be held on November 13 in Houston Hall, Hall of Flags, and on November 18 at New Bolton Center in Alumni Hall.

For more information, visit the Be in the Know webpage.

Introduction to Penn's Job Architecture

In today’s dynamic business landscape, organizations are increasingly recognizing the value of structured job architecture as a foundation for workforce planning, talent development, and organizational transparency. Job architecture is more than just an HR tool – it is a strategic asset that provides staff with a clear view of how their individual roles fit within the broader framework of jobs across the University, fostering career growth and internal mobility while contributing to the University’s long-term success.

To explore these concepts in more depth, the Division of Human Resources’ Compensation department has scheduled several webinars to review Penn’s job architecture and bring clarity, consistency, and opportunity to how staff understand job profiles and career paths.

The webinars will be held on the following dates. To register simply click on the link:

• Thursday, November 6, 1 p.m. – 1:45 p.m.
• Tuesday, November 18, 1 p.m. – 1:45 p.m.
• Wednesday, December 3, 12 p.m. – 12:45 p.m.
• Wednesday, December 17, 12 p.m. – 12:45 p.m.

After registering, you will receive a meeting link followed by a calendar invite.

In these interactive webinars, facilitators will:

• Provide background on job architecture as a market best practice
• Explain how it connects to Penn's salary structures
• Guide you through the Job Architecture Module, including job families, subfamilies, career streams, and job levels
• Share how you can use this framework to navigate your career, explore future opportunities, and access resources to support your professional journey

The sessions include a Q&A period to allow you the opportunity to gain clarity on the topics most relevant to you.

Whether you’re curious about how your position fits into the bigger picture or are ready to chart your next steps at Penn, this webinar will provide valuable insights and practical tools to help guide your path forward.

For more information about Penn’s Job Architecture, download the Compensation Guide.

Penn's Way Progress

Donations that seem insignificant to the giver can be of monumental importance to those on the receiving end; that’s the principle behind Penn’s Way, the workplace charitable giving campaign at Penn. Barely a month into the seven-week campaign, donations from University and Penn Medicine faculty and staff have totaled nearly $1.3 million, an impressive start. 

The multifaceted effort has benefited national, regional, and local participating charities such as the MS Society, the ALS Hope Foundation, St. Jude’s Children’s Research Hospital, the PEACE Fund, Philadelphia CASA (children in foster care), Unite for Her (women with breast and ovarian cancer), and many more. Since 2023, the University has matched contributions dollar for dollar up to $2,500, and 50% from $2,501 to a maximum of $20,000, which has added more than $2 million to community donations each year. Donors can use the Penn’s Way website to make contributions and help their choice of charities safely and efficiently.

Congratulations to Angela Merritte Mansaray, Senior Benefits Specialist, who won the first HR/Penn’s Way raffle, coming away with a certificate for lunch at a University City restaurant.

Thanks go to all “first responders” – those who have made contributions early on – and all of those who will continue to make donations to this important effort. Penn’s Way organizers would like to remind everyone that the University matches contributions, which can double the donations to contributors’ favorite charities.

Contributions are being accepted through Friday, November 21.

Participating in Penn’s Way this year? Let us know what organization you’re supporting and why by using the hashtag #OurWayPennsWay or by texting your story to (832) 952-1250. Email Hilary Lopez at hlopez@upenn.edu with any questions.

Powering Through Life’s Challenges

“A ship in harbor is safe,” professor and author John A. Shedd wrote, “but that is not what ships are built for.” Nor, it can be argued, is the human spirit built to be sheltered. Embracing both the risk and the adventure inherent in these ideas is the subject of Radical Resilience: Ideas for Sustainable Life Balance. This popular virtual workshop is set to take place on December 3 from 12:30 p.m. to 1:30 p.m.

In this interactive workshop, facilitator Sam Lunney, Talent and Organizational Development Consultant, will discuss the term “anti-fragile.” Coined by New York University professor Nassim Nicholas Taleb, anti-fragile takes the idea of resilience to the next level by asserting that there are conditions whereby not only are we able to bounce back from adversity, but we become even stronger as a result.

“Resilience is more than recovery,” Lunney says. “It is the ability to meet stress and change with curiosity and to use what we learn to grow stronger on the other side.”

Workshop participants will be given tools to increase their ability to be super-resilient and learn the three areas that help create conditions for anti-fragility:

1. Permission to Be Human. This refers to the need to recognize emotions, whether anxiety or gratitude. We must embrace difficult emotions to feel the positive ones. When we reject negative emotions, they grow stronger and we block the positive ones. We can deal with the entire spectrum of our emotions by crying, if needed, writing about them, or talking to someone about them.
2. Dealing with Stress. What allows us to continue to be energized even in the face of stress is time to recover from it. This applies to both physical and emotional stress and its effect on our mental and physical health. You can become energized through recovery by doing simple things such as taking a walk to get away from a stressful situation, getting a good night’s sleep, or taking a day off.
3. Relationships. A Harvard study that followed 700 individuals for 75 years found that the number one predictor of happiness and the number one predictor of health is relationships. These relationships can be with a partner, friend, extended family member, colleague, or someone else. Relationships should be close, intimate, supportive, and healthy. Forming and maintaining relationships virtually works, too, as long as the connections are deep, allowing each party to really talk about things that are important.

Participants will also learn the 3Rs of change that will help you become anti-fragile: Reminders, Repetition, and Rituals.

“Resilience does not come from big breakthroughs, but from small, consistent habits that keep us grounded and growing over time,” according to Lunney. “The more we repeat and ritualize what supports our well-being, the stronger our resilience becomes.”

Register today for Radical Resilience: Ideas for Sustainable Life Balance and come out of difficult times empowered and ready to move forward.

For more professional development programs, visit the Learn & Grow section of the Human Resources website.

Positive Psych Pop-ups

It may seem that people who successfully navigate challenging circumstances are just naturally tough or flexible, like rubber balls or willow trees.

However, research shows that people can learn to become more resilient in the face of adversity.

The American Psychological Association’s online Dictionary of Psychology defines resilience as: the process and outcome of successfully adapting to difficult or challenging life experiences, especially through mental, emotional, and behavioral flexibility and adjustment to external and internal demands.

Focusing on resilience as a process lets us continue to develop this quality. While you can’t always avoid tough times, you do have the power to choose how you respond to them.

If you’re looking for a quick introduction to resilience skills from an expert source, register for an upcoming Well-being Pop-up session. Hosted by Dr. Karen Reivich of the University of Pennsylvania Positive Psychology Center, these 15-minute virtual conversations can open the door for you to experience the benefits of resilience.

Sign up for one or all of these upcoming talks:

Avoid Thinking Traps, November 4, 10 a.m.-10:15 a.m.

Discuss ways we can become stuck in old patterns of thinking and practice a strategy to help loosen those patterns so we can engage more effectively.

Positive Emotion, November 11, 10 a.m.-10:15 a.m.

Learn about the importance of sharing the good stuff with others and how we can strengthen our relationships through a simple communication strategy.

Joy Multiplier, November 18, 10 a.m.-10:15 a.m.

Explore the role of positive emotions in well-being and design positive emotion habits so we can bookend our day with emotions like joy, gratitude, or awe.

Each 15-minute well-being pop-up will preview a full-length workshop that will be available during the Spring term.

These sessions count as Express Wellness Events, activities that earn points for the Penn Be in the Know 2025-2026 wellness campaign.

Recommended Last Hire Date for Calendar Year 2025

Managers, if your department has been approved to hire candidates for full-time staff positions soon, please be aware that hiring in advance of Special Winter Vacation makes onboarding more efficient.

For calendar year 2025, the Division of Human Resources recommends that new full-time staff start employment with the University before Monday, December 1, 2025. Keep this date in mind to make sure your new staff members’ first days go as smoothly as possible. Start dates can resume on January 2, 2026.

If you have any questions about the hiring timeline, feel free to contact your school or center recruiter.

Healthy Meals: One-Pot Garlicky Shrimp & Spinach

This one-pot garlicky shrimp and spinach recipe from EatingWell is a quick and nutritious weeknight meal that's light on cleanup and big on flavor. Protein-rich shrimp tops a bed of beneficial garlic, onions, and spinach sautéed in heart-healthy olive oil. Fresh lemon zest and juice brighten the dish with a burst of acidity, and red pepper flakes give it a spicy kick.

Click here to send us your healthy recipes and tips.

Ingredients

• 3 tablespoons extra-virgin olive oil, divided
• 6 medium cloves garlic, sliced, divided
• 1 pound spinach
• 1/4 teaspoon salt plus 1/8 teaspoon, divided
• 1 tablespoon lemon juice
• 1 pound shrimp (21-30 count), peeled and deveined
• 1/4 teaspoon crushed red pepper
• 1 tablespoon finely chopped fresh parsley
• 1-1/2 teaspoons lemon zest

Directions

1. Heat 1 tablespoon oil in a large pot over medium heat. Add half the garlic and cook until beginning to brown, 1 to 2 minutes. Add 1 pound of spinach and 1/4 teaspoon salt and toss to coat. Cook, stirring once or twice, until mostly wilted, 3 to 5 minutes. Remove from heat and stir in 1 tablespoon lemon juice. Transfer to a bowl and keep warm.
2. Increase heat to medium-high and add the remaining 2 tablespoons oil to the pot. Add the remaining garlic and cook until beginning to brown, 1 to 2 minutes. Add 1 pound shrimp, 1/4 teaspoon crushed red pepper, and the remaining 1/8 teaspoon salt; cook, stirring, until the shrimp are just cooked through, 3 to 5 minutes more. Serve the shrimp over the spinach, sprinkled with 1 tablespoon parsley and 1-1/2 teaspoons lemon zest.

Meet With a Registered Dietitian Today!

• One-on-one, virtual sessions you can schedule at any time that works for you
• 100% covered under many insurance plans
• Available to spouses and dependents
• Fill out the Ramp Health Nutrition Counseling Sign Up Form or call 800-484-7720.

Did You Know: 10 Days Until Models of Excellence Nominations Due

This year’s Models of Excellence Call for Nominations ends Friday, November 7. Any member of the Penn community—faculty, staff, postdocs, or students—can nominate an outstanding individual staff member or team to receive campus-wide recognition at the 2026 Models of Excellence Award ceremony in June. Download the digital call for nominations brochure for details. The online nomination form is available at www.hr.upenn.edu/models.