While talking about managing stress is important – we recently published an article on how to manage your stress response (like fight or flight) on the MINES blog – what people don’t talk about as often is true stress awareness.

While stress management is about how to deal with (and reduce) stress when it’s already an issue, stress awareness is about how to be more aware of stress to prevent it from rising to begin with.

How can we become more aware of what’s going on with our stress levels? How can we practice emotional self-awareness so that we’re able to identify the warning signs that let us know when our stress levels are getting out of hand? How can we be more conscious of the triggers that tend to cause high stress for us, so that we can be proactive about stress levels before they get too high?

In today’s blog, we’ll discuss this idea of stress awareness – not just stress management – and give you some ideas on how you can be more self-aware in this area of your life.

How does self-awareness help with stress?

Being self-aware of your emotions is an important life skill that has many benefits, including helping you deal with stress.

Practicing the skill of self-awareness means slowing down and noticing your thoughts, feelings, and actions. It’s about paying attention to how certain triggers make you feel both in your mind and your body, and closely examining what these feelings could mean about your stress levels and mental health.

Practicing self-awareness is the first step to managing stress. If you don’t practice self-awareness, then you may not notice that you’re under stress until you’re overwhelmed by it. By then, it may be very difficult to bring stress levels back down. Early detection is key when it comes to managing stress – when you’re able to notice early signs of stress, you can take quick action to prevent yourself from becoming overwhelmed.

Some other benefits of self-awareness for stress include:

1. Stronger coping skills: Self-awareness can help you identify your strengths and weaknesses, which can help you develop effective coping skills to manage stress.
2. Better decision-making: Being self-aware makes you more likely to make decisions that are in line with your values and priorities. This can help you avoid situations that might cause stress to begin with.
3. Improved emotional regulation: Self-awareness can help you to identify your emotions, where they come from, and what you need to do to manage strong feelings.
4. Increased resilience: Self-awareness can make you better able to bounce back from stressful situations.
5. Improved relationships: Self-awareness can help you better understand your own needs and emotions, which can help you communicate more effectively with others. This can improve your relationships and reduce stress caused by misunderstandings. Having a strong social support network is also key in helping you manage stress and other life difficulties.

Ideally, practicing self-awareness can make it less likely for stress levels to become too high to begin with, which reduces the need to use stress management skills.

How can I be more aware of stress?

So how can you practice stress awareness – before you need to practice stress management?

Building self-awareness is a lifelong journey. For most of us, it’s a skill that grows with lots of practice over time. But it is a skill, not an inherent personality trait. That means that, just like with any other skill, everyone can foster self-awareness with practice and dedication.

Here are some tips you can use to help yourself and others become more aware of stress.

Identify your triggers

To be more aware of stress levels, it’s first important to understand what makes you feel this way. We call these things triggers or stressors. And they are different for each person.

For example, one person’s main stressors might be their job and their relationships. Another person might be stressed by finances, but find that their work and their marriage are things that bring peace to their life, not stress.

Reflect on your life and think about what areas of your life bring you the most stress. They may be unavoidable (for example, if your job is one of your main stressors), but it’s still helpful to understand when you’re most likely to be stressed so that you can take action to prepare.

Try to be as specific as possible when identifying your stressors. For example, it may not be work in general that causes you stress, but having to deal with a specific supervisor. You may not be generally stressed in your marriage, but feel stressed when your partner begins to talk to you about finances.

Keep a stress journal

Keeping a stress journal, where you write down stressful events and how they made you feel, can be a powerful tool in becoming more aware of your stress levels.

By recording your stress levels and triggers, you can start to identify patterns and gain insight into what might be causing your stress. Your stress journal can also serve as a space to reflect on how you responded to stress, as well as what coping strategies were effective for you.

Try to record your stress levels and triggers at least once a day, and be as specific as possible. What happened? How, exactly, did you feel? What did you do to try to manage the situation?

Figure out your “warning signs”

What are some of the signs that you’re under a lot of stress? Think in terms of thoughts, feelings, and behaviors. When you’re able to identify what stress looks and feels like for you, you may be more likely to be able to catch it and stop it from rising too high.

For example, many people have thoughts like, “I can’t do this,” “What am I going to do?”, “I hate ____ (my job, my partner, my life)” when their stress levels are rising. They might have emotions like anger, frustration, hopelessness, and guilt. They might notice behaviors like snapping at loved ones or overeating.

Take note of what stress looks like for you in terms of thoughts, feelings, and behaviors. These are your stress “warning signs.” When you notice these signs, it’s a red flag to stop and do something about your stress levels. This is an important first step in stress management.

Pay attention to physical cues

On top of thoughts, feelings, and behaviors, there are probably also physical cues that let you know your stress levels are rising. The stress response is biological and comes along with many changes in your body that are supposed to help you deal with the immediate danger or stressor. Over time, these biological changes can start to cause other, more unpleasant effects in your body.

Pay attention to these physical cues of stress as well. For example, you might experience muscle tension or headaches. You might notice that your jaw is clenched or that your brow is furrowed. You might feel hungrier than usual, or you might lose your appetite completely.

Practice mindfulness

Although mindfulness meditation has its origins in Eastern spiritual practices, it’s now used as a secular health intervention for many conditions. One of the most well-known interventions that uses mindfulness is Mindfulness-Based Stress Reduction, or MBSR.

MBSR teaches people how to use mindfulness to become more aware of, and therefore reduce, their stress levels. Try doing a body scan, an easy mindfulness exercise taken from MBSR.

To practice the body scan, lie down on your back in a comfortable position and close your eyes. Starting at the top of your head, scan down through your body, noticing any areas of tension or discomfort. As you focus on each body part, try to relax that area and let go of any tension. This exercise can help you become more aware of physical sensations in your body and manage stress.

If you’re having trouble coping with stress levels or would just like some extra support, MINES & Associates offers free and confidential counseling 24/7 to members of our Employee Assistance Program. Give us a call to learn more about your EAP benefits.

To Your Wellbeing,

The MINES Team

The post Stress Awareness Month: How to Actually Become More Aware of Stress in Yourself and Others appeared first on MINES and Associates.

Today, we’re spreading awareness about self-harm, including the causes, warning signs, and tips to help a young person you love.

What is self-harm (non-suicidal self-injury)?

Self-harm is when someone intentionally hurts themselves physically. The clinical name for self-harm is non-suicidal self-injury (NSSI). Not every incident of someone hurting themselves falls under the umbrella of NSSI; some people hurt themselves because they are suicidal. Non-suicidal self-injury describes when someone hurts themselves

The most well-known method of non-suicidal self-injury is cutting, or when people make shallow cuts on their skin. But cutting is far from the only method; others harm themselves by:

• Biting skin
• Scratching themselves
• Hitting their head against a wall
• Punching themselves
• Pulling out hair
• Burning themselves with matches or cigarettes
• Poking objects through the skin

Young people – children, adolescents, and young adults – are at the highest risk of self-harm. Research shows that over 25% of teens aged 12 to 16 had thoughts of self-harm, with at least 15% acting on these thoughts. Unfortunately, studies have shown that self-harm rates among youth increase each year, with self-harm rates among girls increasing at an especially alarming rate.

However, it’s important to keep in mind that anyone can self-harm, including boys and older adults.

Why do people self-harm?

Self-harm is highly misunderstood; many people mistake self-harm as a form of suicidal behavior. However, self-harm, at least behaviors that fall within the umbrella of non-suicidal self-injury, is not an attempt to end one’s life.

People self-harm for various reasons. Some of the most common reasons include:

• To try to feel something when they feel emotionally numb
• To distract from emotional pain by causing physical pain
• To distract their mind from upsetting thoughts or memories
• To release powerful emotions like loneliness, despair, or anger
• To punish themselves for perceived faults, mistakes, or inadequacies
• To regain a sense of control over their life
• To try to cope with a difficult experience like bullying
• Because self-harm has been so normalized among their peers

Some people don’t know why, exactly, they self-harm. This is normal.

Even though self-harm itself isn’t a suicidal behavior, research shows that teens who have self-harmed are over 3 times more likely to attempt suicide in the future than those who have never self-harmed. Young people also often accidentally put themselves in life-threatening situations while self-harming (for example, by cutting themselves deeper than they intended). Self-harm is a sign that someone is in severe emotional distress, and needs to be taken seriously.

Warning signs of self-harm

One of the first steps to helping someone who self-harms is to notice the signs. When you educate yourself on the warning signs of self-harm, you’re more likely to realize when a loved one is engaging in it.

Self-harm doesn’t have a “look,” just like depression or anxiety don’t have looks. People of any gender or age can self-harm, but young people are at higher risk.

Here are some warning signs of self-harm in teens to look out for:

• Scars (cuts, scabs, bruises, or burns), often found in clusters or patterns
• Frequent unexplained wounds or cuts
• Making excuses for wounds or cuts
• Wearing long sleeves and pants, even when it’s hot out
• Traces of blood on clothes or towels
• Suddenly seeking to do their own laundry or take out their own trash
• Hiding razors
• Withdrawing from friends and family

If a young person you love is showing these signs, then it could be that they’re self-harming – and need your support.

How to help a young person who is self-harming move towards self-love

It can be unfathomable and intensely painful to learn that someone you love, especially a teen or a young adult, is hurting themselves intentionally. It’s devastating to realize that they don’t see themselves as you see them, and you wish you could do something to help them love themselves.

Recovery from self-harm can be a long journey. It becomes an addiction in many ways; it brings temporary relief from emotional pain, and even though the person knows that it’s not a long-term solution, it may be difficult to stop.

But just because they can’t quit right away doesn’t mean that you can’t do anything to support them. A trusted adult’s support is essential for young people as they learn to love themselves and treat themselves with care.

Here are some ways you can support the young person in your life who is self-harming.

• Approach them first. It can be hard for young people to bring up the conversation. If you suspect they are hurting themselves, don’t beat around the bush. Ask them directly: “I noticed cuts on your arms. Are you hurting yourself?”
• Don’t judge, even if you don’t understand. The last thing a young person needs to hear is, “Why would you do this to yourself?” Statements like this can come from a place of caring but also tend to make young people feel misunderstood and judged.
• Focus on their pain. Acknowledge how much they must be emotionally suffering to hurt themselves in this way. Validate their feelings. Even if something doesn’t feel like a big deal to you, it’s still a big deal to them.
• Make your home safe. If the teen lives with you and is using objects, like razors, to hurt themselves, work with them to limit access to these objects.
• Connect to resources. Talk to your pediatrician to get a referral to a mental health provider. You can also get in touch with your Employee Assistance Program for referrals or counseling.
• Provide unconditional love. Let the teen know that you don’t see them differently and that their self-harm behaviors don’t change your love for them. Make it clear that your concern for them comes from love, not from shame or disgust.

There is hope. With support from a trusted adult, young people can successfully stop self-harming and learn to love themselves.

Self-harm resources for teens and young adults

If you struggle with self-harm, here are some resources that can help.

• To Write Love On Her Arms is a non-profit organization dedicated to supporting people who struggle with self-injury, depression, and suicide.
• A.F.E. Alternatives is a treatment program for self-harm that also provides a wealth of information and resources.
• The Trevor Project provides phone, text, and chat support for LGBTQ+ young people facing self-injury and other mental health challenges.
• The Adolescent Self-Injury Foundation provides resources for teens and their caregivers.
• The Crisis Text Line operates 24/7.

If you (or someone else) are having a mental health emergency, dial 988.

MINES & Associates EAP is available to employees as well as their household members. All family members can receive 24/7 confidential counseling support for issues like depression, stress, and more. In addition, we provide 4 parental coaching sessions per year to teach you how to better support your teen or young adult who may be self-harming.

Take advantage of this free resource and get in touch with us today.

To Your Wellbeing,

The MINES Team

The post Self-Harm Awareness Month: Here’s How We Can Protect Our Youth appeared first on MINES and Associates.

It’s the most wonderful time of the year – except for many people, it’s anything but.

If the holidays bring more stress than cheer for you, you’re not alone. The holidays are a time of year when obligations seem to pile up. You may have family gatherings to attend and shopping to complete. And if you’re working on top of that through the holidays, life could quickly start feeling overwhelming this time of year.

The holidays may not be “stress-free” for anyone. But with these tips, you can make sure you’re protecting your mental well-being while you navigate all the challenges the season throws at you.

Here are 7 tips to cope with holiday stress both at work and at home.

Take a break

Some companies close down for the holidays. But even if your workplace doesn’t, you may want to consider the possibility of taking some time away. Taking a break can be a good way to intentionally slow down during this hectic time of year.

Talk to your supervisor about the possibility of taking some time away. If you work in a setting that’s busier than usual (and impossible to escape) during the holidays – such as in retail – you can still talk to your supervisor about when it might be possible for you to take some time off. Having a vacation to look forward to may help you get through the stress of the season.

There are also smaller, but still impactful, ways to take breaks that don’t require you to go on a lengthy vacation. For example, go out for a nice lunch instead of eating at your desk. Take the long, scenic way home from work. Practice a 5-minute mindfulness meditation.

Maintain boundaries with colleagues and family

Family gatherings are a joyful occasion for some, and a nerve-wracking one for others. The same goes for company parties. These are often times when loved ones and colleagues tend to push your personal boundaries. They might ask you personal questions you aren’t comfortable answering. Or they may expect you to take on more tasks (or attend more events) than you feel like you have the time and energy for.

Practice setting, and maintaining, personal boundaries with both colleagues and family members. Use assertive communication.

For example, you could decline your boss’ request to work overtime by saying something like: “I usually would be happy to support the team in this way. But I had set aside my evening to bake cookies with my daughter; it’s a tradition that’s really important to her. If there’s another way I can support the team, please let me know.”

Keep a routine

A big part of why the holidays are so stressful for so many of us is because our usual routines get disrupted. This has a big impact on important health behaviors like your sleep, eating, and exercise schedules.

It’s normal for these routines to be disrupted during the holidays. But as much as possible, try to keep your regular schedule. Getting 7 to 9 hours of restful sleep every night is especially important. Being sleep-deprived can you feel more stressed, anxious, and depressed than you already are. Physical exercise can also be a very effective tool to combat holiday stress.

The more you can stick to these regular self-care routines, the better.

Let go of perfection

Sometimes, holiday stress accumulates because of the pressure for everything to be perfect. There is so much pressure during the holidays to be “jolly” every minute of every day. A lot of us feel like we need to prepare a perfect holiday feast for our perfect families, just like a scene from a holiday greeting card.

This is far from reality – and this can be disappointing and stressful. This year, let go of the expectation of perfection. Understand that things will go wrong, and that’s okay. Focus on the things about the holiday season that are important to you, whether that’s family, spirituality, or giving back to the community. Allow yourself to let the rest go.

Plan ahead

One of the best ways to tackle holiday stress is to have a solid plan going into it. When you know what to expect, you may feel better prepared for the emotional and financial impact of the holidays.

Examples of helpful planning include:

• Ask for days off in advance
• Set a budget, and stick to it
• Set aside specific days for shopping, baking, gift-wrapping, etc.
• Prioritize work projects and schedule hours for “deep work”

Be careful of alcohol

For many families, alcohol is a big part of holiday gatherings. Many people may also drink more during the holidays to cope with the stress that this season brings.

This is completely understandable. At the same time, alcohol is closely linked to several mental health challenges, including depression, anxiety, and insomnia. Having a glass of wine after work probably won’t hurt, but excessive drinking may make you feel even more stressed. Be conscious of how much alcohol you’re consuming.

If you think you may have an addiction to alcohol, then professional treatment can help. You can locate substance abuse treatment near you by calling the Substance Abuse and Mental Health Services Administration (SAMHSA) helpline at 1-800-622-HELP.

Seek support

A counselor or a therapist can be a dependable source of support for you during the holidays. If you aren’t already working with a therapist, reach out to your company’s EAP (Employee Assistance Program). Your human resources department can connect you.

MINES & Associates’ EAP program offers free and confidential counseling that’s available to you 24/7. Whatever you’re going through, we are here to help. In addition, we also offer financial, legal, and parenting support as well as professional wellness coaching. We can help you get through the holidays with your mental health intact.

A very Happy Holidays to you and your family from the MINES team!

The post How to Cope with the Holiday Blues appeared first on MINES and Associates.

Why Stress Matters:

Stress is a universal experience transcending borders, industries, and age groups. It affects us all. We live in a world that constantly pushes our boundaries to make us feel stressed as if it would be designed for it. Luckily, most of us are and can become aware of this, and do something about it.

Due to the diverse personas and industries grappling with stress, we see consequences not just at home, but there is also a profound impact on our workforce. Let’s explore some examples:

Personas & Stress:

Construction Workers: A physically demanding job often leads to high stress levels. The constant pressure for precision and safety can be mentally taxing. Being for long periods of time under such conditions may lead to a higher level of stress.

City Counties: Rural and urban areas experience stress differently. Urban dwellers often contend with the fast-paced lifestyle, while rural areas may face isolation and economic challenges, causing stress. Access to treatment is different in terms of availability, on-site vs. online, which may increase the challenges and create more stress.

Younger Adults: Millennials and Gen Z face unique stressors, from student loan debt to a rapidly changing job market, with social media and peer pressure adding to the formula like never in history before. These generations have needs that older ones never had, causing more stress.

Stress in the Workforce:

Stress takes a toll on productivity and mental well-being. In the workforce, it leads to absenteeism, burnout, and decreased job satisfaction. Because attrition may increase due to these consequences, hiring, and retention is highly related to stress management.

It is a systemic problem, that requires of a systemic solution, with complications affecting businesses and economies at large.

The Systemic Approach:

Education: Raising awareness about stress and mental health is crucial. Initiatives like stress management workshops can empower individuals to cope with stress.

Mental Health Support: Employers can play a pivotal role by offering mental health services and promoting a supportive workplace culture.

CBT-Based Programs: Combining technology, like CBT apps and Virtual Reality training, with traditional therapy provides accessible tools to manage stress effectively.

Community Engagement: Encouraging communities to come together, share experiences, and learn stress management techniques can be a powerful remedy.

Stress International Awareness Day encourages us to recognize the ubiquitous nature of stress and its impact on our lives. By taking a systemic approach to address it, we can build a world that’s more resilient, supportive, and empathetic. Together, we can manage and mitigate stress for a healthier and happier future.

To Your Wellbeing,

The MINES Team

MindCo Health is a behavioral health company providing clinically validated interventions for mental health and substance use to help employees and patients with their needs, combining telehealth coaching with virtual reality training. As a partner of MINES & Associates, we can help you and your organization have a positive impact on behavioral health.

The post Stress International Awareness Day: Talking about Stress in Our Lives appeared first on MINES and Associates.

Over 80% of American employees are under work-related stress, and 1 in 4 say that work is the number one stressor in their lives. It’s clear that we’re facing a stress epidemic, and work is one of the culprits behind it. If you’re an employee who is under a lot of stress, you’re not alone – and there are steps you can take to combat it.

In this article, we’ll go over how to recognize the signs of stress, especially the lesser-known ones, so that you can take action.

What is stress?

First of all, what, exactly, is stress? Although it has a negative connotation, “stress” simply refers to the physical response we have when we’re faced with something that feels dangerous or overwhelming. And it’s not necessarily a bad thing – humans developed the stress response through years of evolution to help us combat threats.

Physical changes happen when this stress response is activated. For example, you may start breathing faster and your heart might start beating faster to get more energy into your limbs. Your senses, like hearing and smell, get more precise. These changes all serve to help you either fight or run from danger.

While the stress response itself is useful in certain situations, being under chronically high levels of stress is very harmful to your overall health. Short bursts of stress might help you at work – for example, stress might help you work diligently to meet a deadline – but when you’re always under stress, you’re less focused, less productive, and more likely to develop mental health problems like depression and anxiety.

That’s why it’s so important to notice what stress feels like in your body. There are many effective ways to manage chronic stress and take better care of your physical and mental health. But you can’t intervene if you don’t know how to recognize stress.

What are the hidden symptoms of stress?

Some more commonly known signs of stress include chronic fatigue and excessive worries. But sometimes, stress presents itself in ways that aren’t so obvious. It’s important to be aware of all of the different ways that stress can present itself so that you can recognize when you need support.

This is more important than ever in the modern age. Today, we’re expected to be constantly connected, especially when it comes to work. We may have forgotten what it feels like to be 100% at ease. This means that even if you don’t feel completely overwhelmed – at least consciously – you may be experiencing stress without even realizing it.

Some of the more hidden and lesser-known signs of stress include:

Catching a cold

Obviously, having a cold in and of itself doesn’t automatically mean that you’re under a lot of stress. But stress does wreak havoc on your immune system. This can make it easier for viruses and bacteria to make you sick while your guard is down.

If you’ve been catching more colds than usual, pause and reflect on whether or not your stress levels may be contributing to a weakened immune system.

Jaw pain

We tend to think of muscle tension as a common sign of stress, but it’s important to pay attention to your jaw, too! Many of us clench our teeth unconsciously when we’re stressed, so jaw pain or tension could be a sign that you’re clenching without realizing it. Bruxism – teeth grinding at night – can also be linked to stress.

If you have unexplained jaw or tooth pain, then it could be a sign of increased stress.

Forgetfulness and distractibility

Stress can also cause you to be more distracted than usual. Even if you aren’t ruminating on stressful thoughts, if you’re more forgetful than usual or getting distracted from important tasks, then take a look at how your stress levels could be contributing.

Using the bathroom more often

Frequent urination can be a sign of many different medical conditions, so it’s important to talk to your healthcare provider if you’re experiencing this symptom. But for some people, needing to go to the bathroom more often than usual can be a sign of high stress.

Weekend fatigue or headaches

You might think of stress-related fatigue or pain as something that only happens during times of active stress, like during your work week. But many people work through stress when they need to, only to experience an energy crash during the weekend. If you feel “fine” on workdays but have low energy or headaches on the weekend, then it could be a sign you’re stressed.

Arguments

Having occasional disagreements with family members or colleagues is normal. But if you’re arguing more than usual, or arguing with people you usually don’t argue with, then reflect to see if it could be caused by stress. Even if it feels like it’s the other party instigating the arguments, is it possible that you’re more irritable as a result of stress?

Irregular period

People who menstruate know that periods can often be irregular. While this isn’t always a sign of stress, stress is one reason why you could be having irregular periods. Especially if your cycle is typically regular, and it’s recently become irregular with no medical explanation, then this could be a sign of stress.

Sleeping too much

You might have heard that stress can cause insomnia (an inability to fall or stay asleep) or nightmares. But for some people, it can have the opposite effect – it can cause you to sleep too much. When under high levels of stress, you might feel the desire to escape from it all. Feeling overwhelmed can lead you to want to sleep as much as possible, even during the day.

More common signs of stress

On top of these “secret” stress signals, there are also the more common signs of stress to be aware of. These include:

• Unexplained muscle tension and pain
• Nightmares and difficulty sleeping (insomnia)
• Digestive issues like gas, nausea, or diarrhea
• Ruminating on stressful events or thoughts
• Physical signs of anxiety like a rapid heartbeat or sweating
• Low energy
• Decreased sex drive

How your EAP can help when you’re facing stress

If you’re enrolled in MINES & Associates’ Employee Assistance Program (EAP), you have access to 24/7 free and confidential counseling. Counseling could be the missing piece in your overall well-being. Our licensed counselors can help you learn how to recognize your own signs of stress and take active steps to reduce the stress you have in your life. If your stress levels have led to mental health problems like depression or anxiety, we can help with that too. It’s best not to ignore signs of stress because it may not go away on its own.

You can access MINES & Associates services here.

To Your Wellbeing,

The MINES Team

The post The Hidden Signs of Stress and How to Cope with Them appeared first on MINES and Associates.

	Time to De-Stress
“The time to relax is when you don’t have time for it.” – Sydney J. Harris Welcome to the February 2021 edition of TotalWellbeing, your guide to the 8 dimensions of wellbeing. This month it’s time to take a deep breath and de-stress. No matter how resilient you are, stress and anxiety can have an impact on your life in some way or another. It is important to be able to recognize the signs of stress and take steps to manage it on a day-to-day basis. This can be tricky as often we don’t feel as if we have time to take time for ourselves, but it is critical that we do so to avoid stress, burnout, and the symptoms that come with those including tension headaches, anxiety, insomnia, and other wellbeing issues. See below for some tips on managing stress with exercise as well as an infographic with more stress-related tips to help you unwind. Please remember that your EAP is here for you to provide a variety of resources to manage stress. You have access to free and confidential counseling, wellness coaching, work/life balance tools, and more! Plus, an online resource library full of proactive self-help tools. Visit PersonalAdvantage for helpful articles, tips, health assessments, stress tests, and more! To your total wellbeing, The MINES Team Managing Stress with Exercise Stress can make you feel drained, anxious, and even depressed. While there are several ways to manage runaway stress, none is as enjoyable and effective as a regular exercise routine. We all deal with stress in our lives—due to both minor and major events. Try utilizing some new coping strategies to help you deal with difficult times more effectively. “Numerous studies have shown exercise provides excellent stress-relieving benefits,” says Cedric Bryant, chief exercise physiologist for the American Council on Exercise. “And let’s face it, we all could do with less stress in our lives.” How It Works Exercise causes the brain to release endorphins, opium-like substances that ease pain and produce a sense of comfort and euphoria. It also encourages the nerve cells in the brain to secrete other neurotransmitters, such as serotonin, dopamine, and norepinephrine, which improve mood. Read more… Remember, your Employee Assistance Program is here to help if you maintain your wellbeing and manage stress and anxiety. This includes counseling, self-help tools, wellness coaching, and more. If you need additional information, or to access services, please call MINES and Associates at 1-800-873-7138 today. Also, PersonalAdvantage has a ton of great resources and FREE webinars.
Stress/Health Infographic Click here to view and download the stress infographic from this month’s communication.
Question of the Month What is one way that you may be able to add a daily habit to manage stress? This could be a quick breathing exercise, a short meditation session, engaging with your favorite stress-relieving hobby, or anything else you use to keep your stress levels in check. What’s stopping you?
If you or a member of your household needs assistance or guidance on any of these wellbeing topics, please call MINES & Associates, your EAP, today for free, confidential, 24/7 assistance at 800.873.7138.
This Month’s Focus Free Webinar: Calm Down: Meditation and Relaxation Guide MINESblog: New to TW? Check out our past Blogs! Pandemic Fatigue The Art of Resolutions Important Links COVID19 Resource Page Visit our BLOG MINES and Associates Current Training Catalog Balanced Living Magazine LinkedIn MINES Archives Contact Us Email MINES
		MINES does not warrant the materials (Audio, Video, Text, Applications, or any other form of media or links) included in this communication have any connection to MINES & Associates, nor does MINES seek to endorse any entity by including these materials in this communication.  MINES accepts no liability for the consequences of any actions taken on the basis of the information provided herein, nor any additional content that may be made available through any third-party site. We found them helpful, and hope you do too!

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The vaccine is finally here and it can be tempting to let your guard down. The zoom happy hours and fun around working from home has lost its notoriety for many. Physical distancing and mask-wearing are taking a toll on us and for good reason – It’s been a long nearly 10 months!

What exactly is pandemic fatigue? How do we combat it?

Pandemic fatigue is the feeling of exhaustion! The pure exhaustion from the impact that the pandemic has had on our lives. We have had to quarantine, constantly assess the safety and our levels of comfort with activities, concern about losing jobs, and have lived much of the year without a sense of when the end is coming. Feelings of helplessness and of being mentally and physically exhausted can lead to your reserves lowering. Your motivation to engage in proactive stress management and resilience can also be compromised. Here are some symptoms to be aware of:

1. You are getting sleep and yet you still feel exhausted.
2. You might be drinking more alcohol and/or eating more food.
3. You are having trouble focusing and/or concentrating.
4. You might feel irritable in situations that you typically find to be no big deal.
5. You might be loosening up on handwashing, social distancing, and even mask-wearing.

Do you think you might be experiencing a bit of pandemic fatigue? If so, here are some tips to fight back!

1. The end is in sight! Do you remember finals time in school? There is a parallel! In school, we likely made several sacrifices in the weeks before finals such as pulling all-nighters, sacrificing social gatherings, and all of this to hopefully be ready for finals. We could muster up hidden energy reserves and rally because we knew after finals was a much needed break, perhaps holiday or summer vacation. This virus is in the “finals” period, the spread is still occurring and, in some places, more so… the vaccine is in the process though. We need to make a few more sacrifices, it’s wearing no doubt, but the end is in-sight! The vaccine is here…
2. Accept your feelings. You have been through A LOT in 2020. This has been a hard time with so many unknowns, so much out of your control. It is ok to be sad, depleted, angry, overwhelmed, hopeless, and any other feelings you may have. Awareness and acknowledgment is powerful. Check-in with yourself, sit with your feelings, reflect on them.
3. Watch out for confirmation bias! Perhaps you have made it this far and have not been sick or you have put yourself in situations that have been ill-advised and have not had an adverse outcome… It can be easy to rationalize that you have done it before and been fine, you can do it again. Be mindful and clear of loosening your boundaries and standards.
4. Prioritize self-care! Your health and wellbeing (including mental) need to come first. Self-care can include many aspects including:
   1. Exercise! Even a short walk makes a difference!
   1. Meditation and deep breathing. This is such a powerful skill to build and does not have to be a big endeavor. Even something as simple as closing your eyes and focusing on your breath or breathing to center can be impactful when you are feeling overwhelmed or stressed.
   1. Connecting with positive friends and loved ones in safe ways (just the act of reaching out can boost your mood and happiness).
   1. Monitor your social media habits (be mindful of doomscrolling).

To your wellbeing,

– The MINES Team

If you have MINES as your EAP…

MINES is here for you!

We’re here to help! If you are experiencing any stress, anxiety, burnout, trouble focusing on wellbeing, or any other day to day issues that may be impacting your health and wellbeing (or just want to talk to someone), please remember MINES counselors are experienced and available. We offer free and confidential counseling with licensed mental health professionals via telephone, video, and online text/message-based platforms. You may also have access to legal and financial benefits, wellness coaching, work/life balance service, smoking cessation, and parental coaching services.

The EAP is available 24/7 at 800-873-7138 or visit www.minesandassociates.com

For more resources related to COVID-19 please click here.

You can also access more resources online by logging into your PersonalAdvantage account here. Look for the news alert banner on the top of the page for resources including more tips and news sources with live updates.

The post Pandemic Fatigue appeared first on MINES and Associates.

Are you finding yourself stressed or worried about the U.S. political landscape? If so, you are not alone. According to a survey by the American Psychological Association, 77% of Americans report the “future of our nation” as a significant source of stress. However, we can better protect ourselves from the emotional impact of our current political environment by strengthening our awareness, preparation, and self-care. 

Why are politics so stressful?

There are several reasons politics can feel so stressful. Elections introduce uncertainty about political outcomes, with or without a new administration. Many people worry about the impacts to their lives or communities as new political agendas are put in motion.  Politics create interpersonal conflict. We are social creatures who depend upon each other, and conflict within our social groups – friends, family members, co-workers, and even strangers – can threaten our sense of belonging.  Given the divisiveness of our political climate and the prevalence of uncivil dialogue on social media, it is no surprise that recent elections and political events have generated acute stress for many people.

Five steps to cope with political stress

1. Limit your news consumption. The 24-hour news coverage is designed to keep you on high alert, waiting for the next “big story” to be revealed. Don’t take the bait. Instead, find one or two news sources you trust to stay informed – but limit your time with them!  It is OK to find out about news after it breaks. Pay attention to your mood and physical reactions while consuming the news; if you feel anxious, agitated or angry, these are cues to turn it off.
2. Take a social media break. Like the 24-hour news cycle, social media is designed to stimulate strong (mostly negative) emotional reactions.  Studies have shown that social media use is linked to increased feelings of stress, loneliness, and depression. Limit your use of social media to once a day at most, or take a break from it altogether.  
3. Focus on what you can control. Most of what is happening in national and global politics is out of our personal control. Turning our attention to ourselves, our friends, families and local communities can help us be empowered and productive. Focus on your personal wellbeing by engaging in things you enjoy such as hobbies, exercise and time with friends. If you enjoy being politically active, find one or two meaningful causes to which you can donate your time or money.
4. Live your values. One way to impact politics and decrease stress is to make sure our daily lives are closely aligned with our values. Values are fundamental beliefs that guide behaviors. With a clear sense of our own values, it is easier to maintain focus on what we find important and what we can control.

Seek community. Find people you trust to share your thoughts, feelings and concerns. Make sure they are people who will listen without judgment. Rely on friends, family or community groups who can help you laugh or find distractions during stressful times.

If you are experiencing stress related to our evolving political environment, please know that you are not alone. If MINES and Associates is your Employee Assistance Program, we are available 24/7 with free and confidential assistance from an experienced team of counselors, wellness coaches, online tools, and more. We offer counseling with licensed mental health professionals via telephone, video, and online text/message-based platforms.
Your EAP is available 24/7 at 800-873-7138 or visit www.minesandassociates.com

To Your Wellbeing,

The MINES Team

The post Politics Stressing You Out? 5 Tips to Feel Better appeared first on MINES and Associates.

We know that stress and anxiety can be common during the school year for students, but with the pandemic upon us, it’s even more important to pay attention. For those who are physically going back to schools, the anxiety and fear is palpable – and simply navigating the uncertainly can feel overwhelming. And for those who are learning virtually, too much isolation can be harmful.

Research shows that chronic loneliness, which many of us are feeling these days with stay-at-home orders – can translate to poor sleep, high blood pressure, greater risk of suicidal ideation, and even alcohol and drug use. Depression and anxiety have also increased in the months since the pandemic began. Half of all mental health disorders begin by the age of 14, and about 75 percent begin by the age of 24. But it’s also important to know that mental health issues are common and treatable – you don’t have to suffer in silence! Know the signs and symptoms of mental health issues so that you can seek help for you or someone you care about.

Just like physical health, taking care of mental health struggles early can help to prevent more serious problems from developing in the future. If you are concerned that you or someone you know may be experiencing a mental health problem, it is important to act. Start the conversation. Seek help from a trusted adult. Remember there is nothing to be ashamed of and that there is help and hope.

There are also serious signs that someone is in crisis and needs more immediate help. These include thoughts or plans of hurting oneself or another person. If you think a child or teen is in immediate danger of taking suicidal action, call the national suicide hotline at 1-800-273-TALK. If you have MINES as your EAP you can also call us 24 hours a day at 1-800-873-7138 and talk to a licensed clinician on the spot. Our trained crisis counselors are always ready to help.

MINES EAP is here to help with these concerns and help manage the stress of the pandemic as well as any other day to day issues that you or your family may be navigating at this time. Please call us for more information or to get set up with free, confidential counseling services, wellness coaching, work/life resources, and more.

To your wellbeing,

-The MINES Team

The post A Word on Going Back to School During the Pandemic appeared first on MINES and Associates.

The month of April is National Stress Awareness Month and this April, there are so many reasons to share stress management strategies. The outbreak of the Coronavirus has brought a mental health crisis next to the medical crisis.  In a recent Gallup Study published on April 14, 2020, life ratings plummeted to a 12-year low. The cause of the decline is due to “current satisfaction” and not looking forward to the future. The respondents’ daily stress levels have reached an “unprecedented magnitude.”

Here are some tips that can help manage stress and anxiety during this time:

1. Consider past coping strategies – You may not have been here before, but you have likely experienced difficult situations before where you had little to no control. What were some ways that you coped? It is good to think through which strategies worked well before and try to engage in some version of those strategies now. As you think through the strategies that worked well before, you may recall some that did not work well or were not healthy, make note of those too and try to avoid them.
2. Engage in a gratitude practice – Consider starting a gratitude log. Write down at least one thing that you are grateful for each day. After you have written down what you are grateful for, say it out loud and allow yourself to feel yourself cultivating gratitude. Noted benefits associated with gratitude include (Wellness Society, 2020):

• Positive mood
• Better sleep
• A stronger immune system
• Reduction in anxiety and stress

3. Limit media/social media – You can check updates on the virus from credible resources such as the CDC.gov and WHO.int. There are less than informed and polarizing perspectives throughout the media as well as our social media which can leave us feeling sad, frustrated, and powerless.
4. Practice centered breathing – Take a deep, slow breath filling up your abdomen.  Allow the breath to inflate your abdominal area.  As you exhale out all your air, hollow out the abdomen.  Become mindful of your breath and how it transforms your mind, body, and emotions.

• • Being centered:
    • is a psycho-physiological state that is strengthened through practice
    • allows you to be more authentic, sensitive, and open
    • produces emotional and physical stability
    • has a positive effect on relationships and the surrounding environment
    • has a great impact on developing trust
    • enables you to appreciate the nature of conflict
    • brings you to a point of clarity, the point of power
    • is always your choice, at any time

5. Make certainty statements – In a time where so much feels uncertain, making clear certainty statements can be a way to reduce anxiety. Examples include, “I am certain that I am a mother of three beautiful children,” “I am certain that I am a runner,” “I feel certain that the weather is sunny today.”

6. Check-in with friends and family- Checking in and extending yourself to others through texts, over the phone, video connections, emails, etc. This will not only help you feel less isolated and better connected but no doubt will be impactful to those who you are connecting with. You will boost their mental health as well as your own.

7. COGNITIVE RESTRUCTURING EXERCISE

Irrational Beliefs:  A – B – C – D – E

Based on the work of Albert Ellis, Ph.D., human beings cause themselves grief, worry, and heartache based on a series of irrational beliefs.

Activating event such as a statement or comment

Belief that becomes self-talk

Consequence- emotional response

Dispute- what is the evidence?

Effect

To Your wellbeing,

– The MINES Team

If you or a household member are experiencing any stress, anxiety, or hardships that you would like to talk to someone about, please remember that your employee assistance program is here for you. MINES counselors are experienced and available. We offer counseling with licensed mental health professionals via telephone, video, and online text/message-based platforms.
The EAP is available 24/7 at 800-873-7138 or visit www.minesandassociates.com
For more resources related to COVID-19 and remote working please click here.

The post COVID-19 Resources – Stress & Anxiety Reduction appeared first on MINES and Associates.