SELF-CARE ESSENTIALS

WEBPAGE: WWW.PIMA.GOV/HR/HEALTH | ADDRESS: 150 W. CONGRESS, 4TH FLOOR | TUCSON, AZ 85701

EMAIL: WELLNESS@PIMA.GOV | PHONE: (520) 724-2792 OR (520) 724-2786 |FAX: (520) 724-8150

UPDATED 12/19/2017

Welcome to Self-Care Essentials. This simple 6-week program will provide you the latest health

information on topics most essential to your health – and the health of your family. As part of

this program, you have received a copy of the Self-Care Essentials book. This book if yours to keep

for future reference. By reading Self-Care Essentials now, before a medical situation arises, you’ll

be better prepared to respond should you need to. Keeping your book in a convenient, accessible

location will help to ensure that you find the answers you need, when you need them. A good

place to store your book is with your first-aid kit.

In addition to reading the Self-Care Essentials book, you will also need to complete the Aetna

online Personal Health Record (PHR). Creating a PHR is easy. Simply answer questions about

yourself and your health. The more information you enter, the more complete your PHR will be.

Your PHR can help you:

See information about your health and keep it updated

Stay organized by keeping your health information in one place

Share important information with your doctors

Get reminders about recommended tests and avoid duplicate tests

Better understand your health help your doctor plan your care

An online PHR has many benefits. It offers a Health Summary — an overview of your health —

for you to print or download and store in a safe place or share with your doctor. Your PHR also

scans your information and compares it to medical industry standards. When it finds a way to

improve your care, it can send you a message.

Note: It is highly recommended you complete the Aetna online PHR, however if you are not

currently covered under the Pima County medical plan, please contact Employee Wellness to

learn how you can still participate.

Finally, each week you will be asked to complete several action items and track them on the

Activities Checklist. There are 100 total points possible. You will need to submit this checklist to

Employee Wellness at the end of the program for credit.

You may complete each of the activities at your own pace throughout the six-week program.

Note: Starting this year, employees may only participate for credit if they have not completed the

program in the past. Employees who have completed the program before cannot earn any HLAPs

again. Participants can only earn up to 100 points total once.

“SO MANY PEOPLE SPEND THEIR HEALTH GAINING WEALTH AND THEN HAVE TO SPEND THEIR WEALTH

TO REGAIN THEIR HEALTH.” - A.J. REB MATERI

SELF-CARE ESSENTIALS

WEBPAGE: WWW.PIMA.GOV/HR/HEALTH | ADDRESS: 150 W. CONGRESS, 4TH FLOOR | TUCSON, AZ 85701

EMAIL: WELLNESS@PIMA.GOV | PHONE: (520) 724-2792 OR (520) 724-2786 |FAX: (520) 724-8150

UPDATED 12/19/2017

WEEK 1 - TAKE CHARGE OF YOUR HEALTH – GETTING STARTED

How many times have you left the doctor’s office and then remembered all of the questions that

you wanted to ask?

Write down the topics that you would like to discuss, questions that you have, and any other

information that you would like to share and/or discuss a few days prior to your visit. This

provides you with time to add to your list, as well as, to thoroughly prepare to make the most of

your appointment. With the average physician office visit lasting only 19.7 minutes, the

conversation with your health care provider needs to get smart fast. Preparation is the key!

(1 Point) Begin this week by reading the introductory chapter and then page through the

book, looking over each of the sections to get a handle on the information within.

Be sure to print out the Activities Checklist and complete the action items for

points. You will be asked to submit this checklist to Employee Wellness at the end

of the program for credit.

(1 Point) Self-Care Tip of the Week: PHR Instructions and FAQs

(5 Points) Personal Health Record Activity #1: Getting Started

PERSONAL HEALTH RECORD ACTIVITY #1 INSTRUCTIONS

To get started on completing your Aetna online Personal Health Record (PHR) simply login or

register at www.aetna.com.

SELF-CARE ESSENTIALS

WEBPAGE: WWW.PIMA.GOV/HR/HEALTH | ADDRESS: 150 W. CONGRESS, 4TH FLOOR | TUCSON, AZ 85701

EMAIL: WELLNESS@PIMA.GOV | PHONE: (520) 724-2792 OR (520) 724-2786 |FAX: (520) 724-8150

UPDATED 12/19/2017

From the home page, click on “Personal Health Record” located under the Stay Healthy menu.

This week’s goal is to complete the Personal Information, Emergency Contact and Insurance

sections.

“THE GREATEST WEALTH IS HEALTH.” - VIRGIL

SELF-CARE ESSENTIALS

WEBPAGE: WWW.PIMA.GOV/HR/HEALTH | ADDRESS: 150 W. CONGRESS, 4TH FLOOR | TUCSON, AZ 85701

EMAIL: WELLNESS@PIMA.GOV | PHONE: (520) 724-2792 OR (520) 724-2786 |FAX: (520) 724-8150

UPDATED 12/19/2017

WEEK 2 - REVIEWING COMMON HEALTH CONDITIONS

Many of the common conditions we face in life aren’t life threatening, or debilitating in the long

run. But, these common conditions are almost always discomforting and troublesome. These two

chapters will discuss things you can do to reduce your chances of getting these illnesses and self-

care techniques to help find relief.

(1 Point) Begin this week by reading Chapters 1 & 2 in the Self-Care Essentials book.

(1 Point) Read the Self-Care Tip of the Week: Avoid the Flu

(3 Points) Take the Self-Care Quiz (page 34)

(3 Points) Take the Self-Care Quiz (page 50)

(5 Points) Personal Health Record Activity #2: Review Your Immunization Records

PERSONAL HEALTH RECORD ACTIVITY #2 INSTRUCTIONS

Your goal for this week is to login to the Aetna online Personal Health

Record and review the “Immunizations” section listed under “See All

PHR History”.

TELADOC

Teladoc give you access 24 hours, 7 days a week to a U.S. board-certified doctor through the

convenience of phone, video or mobile app visits. Once you’ve requested a consult, a doctor will

call you back typically within 10 minutes. It’s an affordable option ($40 or less per visit) for quality

medical care. It is a much less expense than compared to urgent care or the ER. Learn more

about Teladoc and how to utilize their services by visiting the Teladoc webpage.

“IF I’D KNOWN I WAS GOING TO LIVE SO LONG, I’D HAVE TAKEN BETTER CARE OF

MYSELF.” - LEON ELDRED

SELF-CARE ESSENTIALS

WEBPAGE: WWW.PIMA.GOV/HR/HEALTH | ADDRESS: 150 W. CONGRESS, 4TH FLOOR | TUCSON, AZ 85701

EMAIL: WELLNESS@PIMA.GOV | PHONE: (520) 724-2792 OR (520) 724-2786 |FAX: (520) 724-8150

UPDATED 12/19/2017

WEEK 3 – RELIEVING ACHES AND PAINS

Though aches and pains are a common part of life, we don’t have to resign ourselves to suffering

with them. There are a number of resources and strategies to help prevent aches and pains from

occurring – as well as speed healing when they do occur.

(1 Point) Begin this week by reading Chapter 3 in the Self-Care Essentials book.

(1 Point) Read the Self-Care Tip of the Week: Stretch Before Strain

(3 Points) Take the Self-Care Quiz (page 66)

(5 Points) Personal Health Record Activity #3: Review your Health Resources

PERSONAL HEALTH RECORD #3 INSTRUCTIONS

Your online Aetna Personal Health Record (PHR) can also help you find helpful information and

tools to manage your health, including the:

Online Health Assessment

Online health coaching programs

PatientsLikeMe®

Health Decision Support

Healthwise® Knowledgebase

DocFind

Your goal for this week is to login to the Aetna online Personal Health Record and review the

“Find Health Resources” section.

“LIFE IS NOT MERELY TO BE ALIVE, BUT TO BE WELL.” - MARCUS VALERIUS MARTIAL

SELF-CARE ESSENTIALS

WEBPAGE: WWW.PIMA.GOV/HR/HEALTH | ADDRESS: 150 W. CONGRESS, 4TH FLOOR | TUCSON, AZ 85701

EMAIL: WELLNESS@PIMA.GOV | PHONE: (520) 724-2792 OR (520) 724-2786 |FAX: (520) 724-8150

UPDATED 12/19/2017

WEEK 4 – LIVING WITH CHRONIC CONDITIONS

Science tells us we often inherit a predisposition to certain chronic diseases like heart disease

and high blood pressure from our family members. But we also “inherit” learned health behaviors

like unhealthy eating habits, cigarette smoking, and sedentary living from the family members

we spend time with as a young person.

And it is often these learned behaviors that contribute to the development of chronic disease.

For instance, children who are raised with parents who do not regularly exercise are less likely to

be physically active as adults when compared to children brought up in a family that participates

in regular exercise and recreational activities.

That said, adults should aim to be healthy role models for the young people in their lives.

Encourage family walks, healthy snacking, good sleep habits, and an overall healthy lifestyle and

you will help place young people on a path to lifelong good health and well-being.

(1 Point) Begin this week by reading Chapter 4 in the Self-Care Essentials book.

(1 Point) Read the Self-Care Tip of the Week: Preventing and/or Managing Chronic Health

Conditions

(3 Points) Take the Self-Care Quiz (page 82)

(5 Points) Personal Health Record Activity #4: Update/Review Vitals & Trackers

(10 Points) Sign up for at least one of the Aetna or Pima County wellness programs listed:

Aetna Disease Management Program

Aetna Healthy Lifestyle Coaching (HLC) Tobacco Free Program

Stress Less Blood Pressure Challenge

PERSONAL HEALTH RECORD ACTIVITY #4 INSTRUCTIONS

Your goal for this week is to login to the Aetna online Personal Health Record

and review the “Vitals & Trackers” section listed under “See all PHR History”.

Bonus points for signing up for one of the listed programs.

“THE GROUNDWORK OF ALL HAPPINESS IS GOOD HEALTH.” - LEIGH

HUNT

SELF-CARE ESSENTIALS

WEBPAGE: WWW.PIMA.GOV/HR/HEALTH | ADDRESS: 150 W. CONGRESS, 4TH FLOOR | TUCSON, AZ 85701

EMAIL: WELLNESS@PIMA.GOV | PHONE: (520) 724-2792 OR (520) 724-2786 |FAX: (520) 724-8150

UPDATED 12/19/2017

WEEK 5 – A GUIDE TO MEDICAL CONSUMERISM

Speaking of Medications…Once you have your list of medications completed, consider cleaning out

your medication cabinet. In fact, make it a semi-annual habit to sort through the over-the-counter

(OTC) and prescription medications on hand and discard expired drugs. It is also a good time to

restock your supply of staple OTC meds like pain relievers that you like to keep on hand for minor

injuries and illnesses. Nobody likes heading out in the middle of the night or when you feel lousy to

purchase these types of items.

(1 Point) Begin this week by reading Chapter 5 in the Self-Care Essentials book. It is also

recommended you go back and review Dancing with Your Doctor on pages 16 and

17.

(1 Point) Read the Self-Care Tip of the Week: Choosing your Primary Care Physician (PCP)

(3 Points) Take the Self-Care quiz (page 96)

(5 Points) Personal Health Record Activity #5: Add/Update your Health Team

(10 Points) Bonus points for scheduling your annual physical or preventive biometric screening

with your PCP.

(10 Points) Bonus points for completing your online health assessment. Instructions for how to

complete the online health assessment.

PERSONAL HEALTH RECORD ACTIVITY #5 INSTRUCTIONS

Your goal for this week is to login to the Aetna online Personal

Health Record and add/update the “Health Team”, “Family

History” (optional) and “Medications” section listed under “See all

PHR History”.

Enter facts about the doctors, dentists and others who help care

for your health. You can also list pharmacies you use. You may find

names here who are not your usual health providers. These people

may have provided care behind-the-scenes.

“A MAN TOO BUSY TO TAKE CARE OF HIS HEALTH IS LIKE A MECHANIC TOO BUSY TO

TAKE CARE OF HIS TOOLS.” - SPANISH PROVERB

SELF-CARE ESSENTIALS

WEBPAGE: WWW.PIMA.GOV/HR/HEALTH | ADDRESS: 150 W. CONGRESS, 4TH FLOOR | TUCSON, AZ 85701

EMAIL: WELLNESS@PIMA.GOV | PHONE: (520) 724-2792 OR (520) 724-2786 |FAX: (520) 724-8150

UPDATED 12/19/2017

WEEK 6 – GETTING ACTIVE & MANAGING WEIGHT

Now that your Personal Health Record is complete, save and print a copy then find a spot where

it is readily accessible to you, as well as, family and friends. More important than finding the right

location is to make sure that you let others know where they can locate it if you are unable to

communicate with them.

Consider storing it with other important documents in your office or in a desk drawer. Or

designate a kitchen or bedroom drawer for a printed copy of your PHR, as well as, your Self-Care

Essentials book. Let others know and be sure to update your manual on a regular basis so that

loved ones and care providers will have the most up-to-date information to guide their health

care decision making process for you.

(1 Point) Begin this week by reading Chapters 6 & 7 in the Self-Care Essentials book.

(1 Point) Read the Self-Care Tip of the Week: S.M.A.R.T. Goals

(3 Points) Personal Health Record (PHR) Activity #6: Print Emergency Card under your PHR.

(5 Points) Personal Health Record Activity #7: Print and Save your PHR.

Your goal for this week is to login to the Aetna online PHR and add/update the

Emergency Card and Print and Save your PHR.

(10 Points) Bonus points for sharing your Personal Health Record with your Primary Care

Physician.

PERSONAL HEALTH RECORD ACTIVITY #7 INSTRUCTIONS

SELF-CARE ESSENTIALS

WEBPAGE: WWW.PIMA.GOV/HR/HEALTH | ADDRESS: 150 W. CONGRESS, 4TH FLOOR | TUCSON, AZ 85701

EMAIL: WELLNESS@PIMA.GOV | PHONE: (520) 724-2792 OR (520) 724-2786 |FAX: (520) 724-8150

UPDATED 12/19/2017

SUBMITTING YOUR SELF-CARE ACTIVITIES CHECKLIST

If you have not completed all of the items on the checklist, take some time now to do so. Don’t

forget to submit your Activities Checklist to Employee Wellness by the program deadline.

• Email: Click the Submit by Email button or email to wellness@pima.gov.

• Fax: 724-8150

• Mail: 150 W. Congress, 4th Floor

Don’t stop there, however. Use the information in your Personal Health Record to monitor your

health status over time and to empower you to take an active role in your ongoing health and

health care decisions.

“TO INSURE GOOD HEALTH: EAT LIGHTLY, BREATHE DEEPLY, LIVE MODERATELY,

CULTIVATE CHEERFULNESS, AND MAINTAIN AN INTEREST IN LIFE.” - WILLIAM LONDEN