Cardinal Care - January 2026

Setting goals is easy but following through on them… that’s usually the hardest part. Whether you’re working on improving relationships, advancing in your career, or managing stress - it’s common to feel stuck between setting goals and following through. Cognitive Behavioral Therapy (CBT) offers practical tools that can help bridge that gap. While CBT is typically known for addressing concerns like anxiety and depression, it can also be powerful for personal growth and goal achievement.

At its core, CBT is based on the idea that our thoughts, emotions, and behaviors are interconnected. The way we think about ourselves and our situations directly influences how we feel and act. Sometimes we struggle to reach goals not because we lack motivation or ability, but because unhelpful thought patterns get in the way. CBT helps us identify and change these patterns so we can move toward our goals with clarity and confidence.

For example, imagine someone who wants to start exercising regularly but keeps putting it off. A CBT-based approach might begin by exploring the thoughts that fuel procrastination, such as “I’ll never stick with it anyway” or “I’m too tired to start today.” Can you imagine how thoughts like these can lower motivation, make us feel discouraged, or lead to procrastination? Now imagine how we might feel after challenging and replacing those thoughts with more balanced ones like, “It’s possible I won’t be perfect at sticking with it, but any effort I make still counts as progress.” or “Maybe I don’t have the energy for everything today, but I can do one small step.” Over time, practicing these new ways of thinking can lift our mood, increase motivation, and help turn small, consistent steps into lasting change.

In addition to new ways of thinking, CBT also teaches strategies for modifying our behavior to help us stick with goals long term. For example, when committing to a goal like exercising more, people commonly get stuck waiting for a spark of energy and motivation to arrive before they’ll feel ready to act. But the motivating feelings they are waiting for will likely only arrive after they get started, not before. To overcome this dilemma, we can apply the CBT strategy behavioral activation which guides us to push ourselves to start before we “feel like it” with small, bite-size actions that generate energy and encouragement. We replace the expectation that “I’ll exercise when I feel like it” with the expectation that “once I just get started, I’ll feel great.”

Ultimately, CBT empowers us and helps us build more self-awareness, discipline, and confidence – all essential ingredients for achieving meaningful goals. By learning to manage our thoughts and behaviors intentionally, we are not just changing habits; we also can start to reach goals that once felt out of reach.

Get Started Today

If you’d like to learn more about the tools introduced here or your overall mental health and wellbeing needs, you can take a quick mental health assessment by scanning or visiting learntolive.com/welcome/bcbsmn and entering access code ISD206.

This benefit is available to all employees covered under one of the District's health plans, including family members ages 13 and older.

Start by being physically ready. Before and during shoveling, remember to:

• Hydrate by drinking plenty of water
• Stretch your arms, shoulders, back and legs
• Don't push beyond your physical limits

Check for icy spots first and take care of them immediately so you can prevent slips and falls.

Use proper shoveling techniques:

• Push the shovel with your leg muscles, not your arms and shoulders
• Try to push the snow instead of lifting it
• If you must lift the snow, lift the shovel just like you lift anything else - keep your knees bent, feet wide and head up to maintain the neutral curve in your lower back
• Keep one foot ahead of the other to give yourself more power and to reduce stress on your lower back
• Keep your arms as close to your body as possible for power, stability and to reduce strain
• Avoid twisting your upper body. Keep your feet in alignment with your torso

Work at a safe pace to avoid injury. When you're tired, you may forget to use proper techniques, which could cause discomfort or pain.

Finally, be sure to take breaks when shoveling and don't allow yourself to overheat.

Not sure you’ve explored everything Kavira has to offer? Or curious how to get the most out of your membership? Join us for a 30-minute refresher webinar to learn tips, tricks, and everything you need:to make the most of your Kavira Health membership. Click on the link below to register:

Thursday, January 27 at 9-9:30am

To access their clinic either:

• Download their secure messaging app called “Kavira Health” from the app store
• Instructions: https://www.kavirahealth.com/download
• Call / text their clinic: (763) 373-3856

Blue Cross and Blue Shield of Minnesota now covers peer support specialists for eligible members. These trained professionals draw on lived experience to help with mental health or substance use recovery — offering guidance, encouragement, and practical support alongside your regular care.

Who can help:

• Certified Peer Specialists – mental health support

• Peer Recovery Specialists – substance use recovery

• Certified Family Peer Specialists – support for parents/caregivers

This benefit makes it easier to access personalized, empathetic support that complements clinical care.

At Alexandria Public Schools, we’re always looking for ways to support our staff in leading healthy, happy lives. That’s why we’re proud to offer Blue365, a free program from [Blue Cross Blue Shield of Minnesota] that provides exclusive health and wellness deals to make maintaining a healthy lifestyle simple and affordable.

Blue365 partners with top national and local retailers to offer discounts on fitness gear, gym memberships, vision care, healthy eating options, and much more. Enjoy savings on popular brands like Fitbit®, SKECHERS®, Garmin®, and more.

Getting started is quick and easy. Once registered, you’ll receive deals and wellness tips straight to your inbox. Sign up today at www.Blue365deals.com and start taking advantage of these great benefits!

Alexandria Public Schools is proud to offer Omada®, a program that helps employees create lasting healthy habits through personalized coaching and practical tools.

Who’s eligible?
Omada is available to employees covered under the district’s health plans.

What you’ll get:

• One-on-one support from a personal health coach

• Smart devices and tools to track your progress*

• Motivation and community through peer groups and online support

• Stress-management strategies to maintain a healthy mindset

Real results you can feel:

• Personalized feedback to guide your journey

• Interactive lessons for sustainable health habits

• Support for mental health and overall wellbeing

Don’t wait—sign up today! Getting started takes just a few minutes.

Our Employee Assistance Program (EAP) is here for you and your family—confidentially, anytime, 24/7. Whether you’re seeking counseling, financial or legal guidance, or support with childcare and eldercare, expert help is just a call or click away—at no cost to you. You can receive up to three free sessions per issue, offered by phone, video, text, or in person. Don’t hesitate to make use of this valuable benefit to help you navigate life’s challenges with confidence and support.

These monthly bulletins deliver accessible resources, articles, and practical guidance on disease prevention, health promotion, community wellness, and the latest in public health.

Click here to view the January 2026 edition.