TotalWellbeing Archives - MINES and Associates

Self-Harm Awareness Month: Here’s How We Can Protect Our Youth

Nic Mckane — Tue, 19 Mar 2024 09:00:06 +0000

March is Self-Harm Awareness Month, and at MINES, we’re dedicated to opening conversations about mental health – even the difficult ones. Self-harm rates are rising across the country. Although people of all ages self-harm, unfortunately, our young people (adolescents and young adults) are at the highest risk.

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

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TotalWellbeing: January 2021

Nic Mckane — Mon, 04 Jan 2021 22:21:09 +0000

	A Healthier Year
*“Rowing harder doesn’t help if the boat is headed in the wrong direction.” — Kenichi Ohmae* Happy New Year and welcome to the January 2021 edition of *TotalWellbeing, your guide to the 8 dimensions of wellbeing. Let’s start the year off on the right foot and talk about some resolutions and wellness related goal setting. Resolutions can seem superficial but having real and concrete goals can help you stay focused and motivated. This is why it is important to set goals that are specific and measurable. Don’t aim for the moon! Set goals that you know are in the realm of possibility and then measure your progress. Adjust as you go and if you hit your goal set another; if you fall short readjust and keep going! Use the tips below to help you set your actionable goals and make 2021 a great year for your wellbeing. As a quick reminder, with MINES you have access to free professional wellness coaching sessions to help you set, track, and reach your wellness goals! Also, your online portal, PersonalAdvantage, has helpful articles, tips, and resources on wellbeing, setting goals, and stress management. Please call or log on today for articles, self-help tools, health assessments, and more. To your total wellbeing, The MINES Team Stay Healthy: Practice Prevention* Medical advances and technology can detect diseases earlier than ever before and save lives but making prevention a part of your everyday life is just as important. Follow these tips to help stay mindful of, and safeguard, your wellbeing. Maintain a Healthy Weight: Being overweight increases your risk for heart disease, diabetes, cancer, and high blood pressure. To stay at a healthy weight, you need to balance the number of calories you eat with the number you burn off in physical activity. You can reach a healthy weight and stay there by eating right and being physically active. Exercise Most Days: Physical activity can help prevent heart disease, obesity, high blood pressure, diabetes, some cancers, and mental health problems, such as depression. It’s a good idea to aim for at least moderate activity, such as brisk walking, bike riding, housecleaning, or playing with your children for 30 to 60 minutes most days of the week. Generally, the more active you are, the better you’ll feel today and the healthier you’ll become tomorrow. Stop Smoking: More than 440,000 Americans die each year from smoking and smoking-related causes. Smoking causes illnesses such as cancer, heart and lung disease, stroke, and problems during pregnancy. Take Medicines Correctly: Always be sure you know important information about a medicine before you take it. This will help you get the full benefit of the drug. It also will help you avoid taking too much or too little, which can be dangerous. Get Your Shots: You can prevent several serious diseases by getting immunized. Check with your health care provider to be sure you’ve had immunization for measles-mumps-rubella, tetanus-diphtheria, whooping cough, and influenza. If you are at risk for hepatitis A, B, or C, you should be immunized against them. People older than 65 should be immunized against pneumococcal pneumonia. Get Checked and Screened: Checkups and screening tests help find diseases or health problems early, when they’re easier to treat and cure. Read more here. Remember, your Employee Assistance Program is here to help if you maintain your wellbeing and manage your feelings around health concerns or any other stressors life throws your way. 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.
*The Art of Resolutions* This time of year everyone is thinking of personal Resolutions or writing about making resolutions. How do you choose what is the best resolution for you? And how do you make sure you follow through with whatever resolution you decide on? And with 2021 starting off amidst COVID, how do you achieve your goals and/or resolutions? There are many ways that you can look for, and choose, your yearly resolutions and there is merit to each way. S.M.A.R.T. Goals First, you can set a SMART goal that is specific, measurable, achievable, timely. By having a SMART goal, you are able to track and document your success and you can see where you are struggling. You can also adjust or fine-tune your goal in this model as you need to since you have 5 points of adjustability. What may start as an achievable goal in January may not be achievable in the same way in September. Wellbeing Focused Goals You can choose resolutions around one aspect of wellbeing for the whole year or one each month. This means you could make a resolution for the whole year to focus on your financial wellbeing or you could address one of the eight dimensions of wellbeing each month, so you have a well-rounded improvement of your wellbeing. Child-forward Goals It is important to remember that whatever resolution or goal you come up with, it is essential for it to be beneficial or enjoyable for you so that you want to stick with it. Whether it is a way for you to smile more, connect to others, create something from nothing, or explore a new activity, resolutions only work when you like what you are getting out of them. Center Your Focus Whether you choose to label your goals as resolutions or not, and whatever you choose to pursue in 2021, do so with your whole heart, stay focused, let others know your goals and resolutions so they can support you, and remind yourself that there will be ups and downs. Don’t be too hard on yourself when you fail. Be accepting of what changes need to happen so that you are able to accomplish your goals even if it isn’t to the extent you originally wanted. Focus on what really matters and the rest will fall into place. MINES is proud to offer wellness training, coaches, and comprehensive wellness tools to help you and your household members reach their wellbeing goals. Feel free to outreach us if you would like a boost to your mental wellbeing or any of the other 8 wellness areas. Call us at 1-800-873-7138 to see how we can help you achieve your goals and resolutions.
*Question of the Month* What is one realistic health or wellness goal you want to achieve this year? What can you do to make sure you achieve this goal? How will you measure progress? How will you handle setbacks?
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: What Stress and Diet Have in Common MINESblog: New to TW? Check out our past Blogs! The Art of Resolutions National Alzheimer’s Awareness Update 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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TotalWellbeing: December 2020

Nic Mckane — Tue, 01 Dec 2020 16:52:38 +0000

	Communicate with Kindness!
*“Sometimes it takes only one act of kindness and caring to change a person’s life.” – Jackie Chan* Welcome to the December 2020 edition of *TotalWellbeing, your guide to the 8 dimensions of wellbeing. We’re going to end this crazy year with a look at kindness and communicating respectfully with others. Sometimes communication with others is hard, even more so to do with kindness and respect. However, effective communication, especially when respectful/kind, can lead to more effective conversations, less misunderstandings, and better relationships. This is why it is important to understand the way you communicate as well as the communication styles of others. Check out the tips and articles below for advice on both of these important factors. Also, we want to remind everyone that we are smack dab in the middle of the holiday season which can be anything but peaceful and relaxing. In fact, it is one of the most stressful times of the year. If you or any of your household members are feeling the holiday strain this year, please give us a call and we can help with work/life balance needs, financial concerns, and stress management We are here to help! As a quick reminder, your online portal, PersonalAdvantage, also has helpful articles, tips, and resources on being kind, dealing with those that are not so kind, and communicating effectively. Please log on today for articles, self-help tools, health assessments, and more. To your total wellbeing (and Happy Holidays!) The MINES Team Keys to Effective Communication* In order to connect with people and help them understand where you’re coming from, you have to do more than just state your point. Communication is complex, and often learning how to communicate effectively requires practice and skill. Fortunately, there are specific things you can do to build your communication toolbox. Follow the suggestions below to learn some of the key techniques and become a more thoughtful and effective communicator. Create an Atmosphere of Trust When speaking in a group, show others that you are a good communicator. Listen openly to each person; this will show people that you won’t embarrass them or twist their words. Try to avoid judgment or unnecessary criticism. If you do have to provide criticism, make it constructive. Give praise and positive feedback. Get Your Thoughts Together Do research beforehand. Create notes, know the pros and cons of what you are presenting, and do your homework on the subject. If necessary, use visual tools or documents that can help your audience understand. Be specific, accurate, and honest about the subject. Adjust to Your Audience Consider what the other person already knows. If you reach a point where communicating becomes difficult, try to keep communication lines open so everyone can come to a level of understanding. Try not to use jargon or terms that are too technical; only use language that your listeners can understand. Pick an appropriate place to talk. If the subject is personal, pick a private place. Invite Feedback Ask your listener what he thinks of a subject, how he just interpreted what was said, and how he feels about the issue. Invite feedback, constructive criticism, and ask about the pros and the cons of the idea at stake. Use Appropriate Tone of Voice and Body Language Adjust tone and body language as needed, as these two things can actually influence what the listener hears. Note if you sound urgent, hesitant, angry, pleased, calm, or belligerent. Only use tones that are appropriate. Check your body language. If you are avoiding eye contact, crossing your arms, fidgeting, or leaning in too close to the listener, you may not be sending an effective message. Remember, your Employee Assistance Program is here to help if you with any stress around difficult conversations or confrontations. 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.
*Styles of Communication* There’s a lot more to communicating than just knowing how to string words together and provide straight-forward answers to questions. It’s important to recognize that there are many different ways to communicate and that each way is dependent upon the individual. Whether you’re a manager working with a team or a team member working with your coworkers to reach a goal, here are the different communication styles you might encounter: The Director Looks for direct lines of communication and stays focused on tasks. Makes decisions quickly, confidently, and practically. Can be dominant in discussions, which may lead to being impatient and insensitive. Doesn’t like being questioned, especially if he or she is the one providing directions. Doesn’t waste time and sets goals to get things done quickly. The Team-Player Supports others. Has an enthusiasm that makes the individual approachable. Speaks with animated gestures. Is willing to make changes and be creative to reach goals. Thinks out loud and involves others in decisions. Desires to support others and is sensitive to their needs, making the person vulnerable to criticism. Decisions are based on personal wishes, needs, and desires and often lack details and follow-through. The Contributor Tends to support the decisions of others rather than provide his or her own direction. Is dependable, relaxed, and supportive. Listens carefully to what others have to say and provides genuine responses. Can be seen as being too passive or indecisive, because of his or her support of others. Doesn’t always share true feelings to keep from creating confrontation with others. The Thinker Is always prepared, ready to analyze, and searching for the details. Likes to make lists so that he or she can keep all of the facts out in the open. Strives for accuracy when trying to get his or her point across. May be too cautious or inflexible when it comes to making decisions. Adheres to high standards that others might find critical or insensitive to the needs of the group. Likes to ask questions and look for solutions to problems that others have overlooked.
*Question of the Month* Did you recognize what style of communicator you are from the styles above? Did you determine the styles of your coworkers or managers? Once you recognize the differences between how you and others pass along and interpret information, you can begin to see where there are positive and negative relationships between those styles and how to build solutions to any problems that stem from differences in communication styles.
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: How to Have Difficult and Sensitive Conversations MINESblog: New to TW? Check out our past Blogs! National Alzheimer’s Awareness Update Back to School During the Pandemic 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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TotalWellbeing: November 2020

Nic Mckane — Mon, 02 Nov 2020 17:00:00 +0000

	Find the Joy!
*“Let your joy be in your journey—not in some distant goal.” — Tim Cook* Welcome to the November 2020 edition of *TotalWellbeing*, your guide to the 8 dimensions of wellbeing. This month we will be talking about finding joy and appreciating the little things. With the pandemic, politics, and everything else going on it is easy to dwell on the bad stuff, however it’s important to understand that while we don’t have control over all the negativity, we do have control over how we choose to react and feel about things. To help you control your emotions and find joy every day, try focusing on the positive and let the negative move on. You can’t stop the bad, so it is a waste of your energy to try. Instead pick out the good things in your life and focus on those! See our resources below for more tips and resources on staying positive. Don’t forget, November is National Alzheimer’s and Dementia Awareness Month and is an extremely important month if you are one of the many caregivers that are currently caring for someone with Alzheimer’s or dementia, or if you have a loved one that is living with dementia. The good news is that there are resources out there to help you as well as promising progress on treatments, diagnostic capabilities, and even a potential cure. Take a look at the latest update from our resident Alzheimer’s/dementia expert JJ Jordan here, and if you or someone you love is either a caregiver or is impacted by Alzheimer’s/dementia in some way, please call MINES today to get connected to caregiver support resources, trainings, and more. As a quick reminder, your online portal, PersonalAdvantage, also has helpful resources, tips, and resources on happiness, joy, and emotional wellbeing. Please log on today for articles, self-help tools, health assessments, and more. To your total wellbeing, The MINES Team Looking at Happiness as a Choice Are you a person who can act on tough questions? Questions like: What am I grateful for? What choices do I have? What actions can I take to improve my life? What are my primary strengths? How can I live a more balanced life? People who can act on these questions likely also describe themselves as happy. “Happiness is neither a mood nor an emotion. Mood is a biochemical condition, and emotions are transitory feelings,” says Dan Baker, Ph.D., director of the Life Enhancement Program at Canyon Ranch in Tucson, Ariz., and author of What Happy People Know. “Happiness is a way of life, an overriding outlook composed of qualities like love, optimism, courage, and a sense of freedom. It’s not something that changes every time your situation changes.” Read the full article here. If you or someone you know would like more advice or coaching around finding joy, increasing work/life balance, managing stress, or anything else related to your happiness and wellbeing, remember that Your Employee Assistance Program is here to help. In addition to free and confidential counseling, you have access to wellness coaching and resources as well. Call us at 1-800-873-7138 to get connected right away. Also, PersonalAdvantage has a ton of great resources and FREE webinars.
*Mastering the Principles of Positive Thinking* Believe in yourself – A sense of inadequacy can prevent you from achieving your goals, but self-confidence can lead to self-realization and achievement. Make a list of all your good points if you have lost confidence in your ability to succeed. Reaffirming your assets will help you overcome your doubts. Use your mind to restore your energy – How you think has a profound effect on how you feel physically. If your mind tells you you’re tired, your body will accept it as fact and be fatigued. You can maintain your energy level indefinitely if your mind is intensely interested in what you are doing. Create your own happiness – You have two choices when you get up in the morning: to be happy or unhappy. Choose to be happy by telling yourself that life is good, things are going well, you can handle all your problems and you’re grateful for all you have and will have. Expect the best, not the worst – You release a force in your mind that promotes positive results when you expect the best. Don’t believe in defeat – Make your mind more positive by eliminating negative expressions in thought and speech. Statements such as “I can’t do that” and “I’m afraid I’ll fail” clutter your mind and condition it to expect negative results. Speak and think positively about every situation. Break the worry habit – Several times a day, use your imagination to empty your mind of anxiety and fear. Picture all your worries flowing out of you, just as water empties from a sink when the stopper is removed. When all your worries are gone, fill your mind with faith, hope, courage, and positive expectations. In time, you’ll find yourself worrying less. Practicing silence is also effective – Sit in a quiet place for 15 minutes. Don’t read, write or speak. Think peaceful thoughts, meditate, or pray. Replace irritation, anger, and hate – Deal with hurtful situations or misunderstandings immediately. Seek out the person involved and strive to resolve your differences. To cool an angry response, reverse your body’s natural reactions by unclenching your fists and lowering your voice. Maintain a positive, optimistic attitude – Instead of letting life’s difficulties get you down, keep your mind open and responsive to new ideas, exercise initiative and resourcefulness when dealing with challenges, and use your creativity and good judgment when solving problems. Remember, your Employee Assistance Program is here to help you reach your positive thinking goals. 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.
*Question of the Month* What is one activity that you used to do for fun or find joy in that you no longer get to do? Why are you unable to enjoy this activity any longer? What is stopping you from building time back into your life for this hobby/activity?
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: Reclaim Your Joy MINESblog: New to TW? Check out our past Blogs! National Alzheimer’s Awareness Update Back to School During the Pandemic 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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TotalWellbeing: July 2020

Nic Mckane — Mon, 26 Oct 2020 21:44:18 +0000

	Caregivers and Social Wellbeing
“There are only four kinds of people in the world. Those who have been caregivers. Those who are currently caregivers. Those who will be caregivers, and those who will need a caregiver.” ― Rosalyn Carter Welcome to the July 2020 edition of *TotalWellbeing, your guide to the 8 dimensions of wellbeing. This month we will be turning our attention over to social wellbeing, returning to work sites, and supporting caregivers. Our social wellbeing has truly been tested in the last few months. To adapt, people have adopted more digital means of staying connected to the people in their lives. This is great, but digital meetings and hangouts can only replace real face to face contact for so long, however, until we are able to return to face to face as the primary way of connecting with the people in our lives safely, it will be important to maintain these digital connections to keep our social wellbeing as strong as possible. Caregivers on the other hand must be in the same room as those they care for more often than not. This is one reason why caregivers have been impacted more than many other occupations. Not only this, but the people they are caring for are likely in a high-risk population due to their own compounded medical issues. For this reason, it is crucial that everyone do what they can to help support the caregivers in their lives. Even little things help. Offer to go shopping for them, cook a meal, do some laundry, or just be available for them to talk to if they need. See this month’s featured article below to get some ideas. If you are a caregiver yourself, make sure to focus on your own selfcare on an ongoing basis. Make sure to take time for yourself whenever possible and do not hesitate to ask for help if you need it. Check our blog post here for tips on self-care as a caregiver. As a quick reminder, your online portal, PersonalAdvantage, also has helpful caregiver resources such as tips and resources that you can use to strengthen your resilience if you are a caregiver, or to help you support loved ones who are a caregiver for someone else. To your total wellbeing, The MINES Team Returning to the Workplace Employers are starting to ask employees to return to the office as states change their respective “Stay at Home” requirements. For the majority of employees increased stress, anxiety, fear, and depression have been present to varying degrees during the pandemic. Now, returning to work raises additional challenges. Health psychology concerns include worry about physical safety, fear that germs (viruses) have increased, distrust of others’ hygiene and state of health, wanting to withdraw from the world and stay at home (this is not agoraphobia, the Japanese call it hikikomori), and a general hyper-vigilance. What can employees do to manage their psychological concerns?* If you are anxious or fearful, ask yourself if it is disproportionate, and am I overreacting? You may or may not be, by the way, depending on the objective information about your workplace. If you are concluding you may be overreacting, how have you coped successfully before and how have you stayed healthy so far? Some of us feel hopeless or like we have no control. What can you take control of? For example: Make sure you have personal protective equipment (PPE), don’t just rely on your employer. Take steps to ensure you and your colleagues still maintain physical distance (6 feet). Stay home if you have symptoms, ask your supervisor to ask colleagues with symptoms to leave work. Take charge of cleaning your personal work area as often as you need each day. Bring your own sanitizing supplies as back up in case your employer’s supply runs out. Use virtual meetings, email, messaging, and phone calls rather than in-person meetings as much as you can in the office to minimize exposure to others respiration. For both depression and anxiety, take control by moving your body through walking or exercising outside. This will help your immune system and overall health. In addition, it helps create brain chemistry changes that are good for you. Make good use of all the free apps for relaxation and meditation sessions that are available. Research is clear that these are good modalities for reducing stress, anxiety, and managing aspects of depression. Seek mental health help. Take full advantage of your employer’s benefits. Your EAP with MINES is free to you! (1-800-873-7138) You can do your sessions virtually through phone, video, or message-based (text) modalities. Remember, you also get wellness coaching, work/life, legal/financial, and unlimited resources through your online PersonalAdvantage. Check out our blog or our COVID19 Resource page for more resources and more helpful information pertaining to working remote, dealing with isolation, managing stress and anxiety, downloadable workbooks and more. Remember that Your Employee Assistance Program is here to help you and your family members manage the anxiety from health concerns such as the Coronavirus. Please call us at 1-800-873-7138 to get connected right away. Also, PersonalAdvantage has a ton of great resources and FREE webinars.
*Caring for the Caregiver* Most families and households have that person — the caregiver whom others lean on to provide the lion’s share of care when a loved one is stricken by illness, injury, disability, and the like. But who’s looking out for the best interests of the caregiver? As heavily as some families depend on that person during times of need, it’s vital that they not only take the necessary planning steps to protect the family financially should the caregiver need care, but also recognize and address the needs of the primary caregiver. Here are several priority items that personal finance experts suggest families consider in drawing up a care plan: Accommodate the caregiver’s need to have time for themselves. Realize the caregiver needs support and reach out for it. The caregiver support network is strong. Tap into it. Take stock of insurance coverage — and bolster it if necessary. Be sure the caregiver’s vital documents and directives are in place and up-to-date. Don’t wait. Put a care plan in place before a crisis hits, so crucial decisions aren’t clouded by panic and emotion. Read More Remember, your Employee Assistance Program is here to help you tackle the stresses of being a caregiver or supporting those in your family who are caregivers. You can access caregiver support tools on your PersonalAdvantage, as well as use your counseling services to address stress, burnout, compassion fatigue and other topics common among caregivers. If you need additional information, or to access services, please call MINES and Associates at 1-800-873-7138 today.
*Question of the Month* How has the COVID19 restrictions impacted your social wellbeing? If you are a caregiver, how have the COVID19 restrictions impacted your role as a caregiver? Have these challenges helped to make you more resilient? In the future how will you use the coping strategies you have learned to help yourself and others?
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: The Sandwich Generation: Multi-generational Caregiving MINESblog: New to TW? Check out our past Blogs! COVID-19: For YOU, the Essential Worker! COVID-19: Stress & Anxiety Reduction COVID-19: Home Workout Essentials 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!

The post TotalWellbeing: July 2020 appeared first on MINES and Associates.

TotalWellbeing: October 2020

Nic Mckane — Thu, 01 Oct 2020 16:15:28 +0000

	Smart Saving
*“Never spend your money before you have it.” – Thomas Jefferson* Welcome to the October 2020 edition of *TotalWellbeing, your guide to the 8 dimensions of wellbeing. This month we will be looking at smart saving and ways to manage your money. This is an important topic to pretty much everyone and with current economic uncertainty, it is as crucial as ever to save money and plan for the unexpected. Check out the resources below for savings options, pros and cons of various ways to save, and 10 money resolutions you can make right now to help secure your financial wellbeing. Also, October is National Substance Abuse Awareness Month. A recent study from Mental Health American showed that while the number of adults and youths struggling with substance abuse and addiction has dropped, still nearly 8% of Americans have some sort of substance abuse issue. That is still over 26 million people that are struggling. If you know someone that is dealing with substance abuse, you are in need of resources yourself, or would just like to talk to an expert about concerns or resources that may be available, please call MINES today. As a quick reminder, your online portal, PersonalAdvantage, also has helpful resources and tips and resources on financial issues as well as substance abuse. Please log on today for articles, self-help tools, health assessments, and more. To your total wellbeing, The MINES Team Safe Money: Weighing Savings Options in a Low-Interest Rate Environment Keeping money in an account whose interest rate hovers below 1% may not hold much appeal in a world where return on investment is king and memories of much higher rates linger. But even amid the current prolonged period of exceedingly low-interest rates, there are compelling reasons for consumers to keep cash in a vehicle such as a savings account, money market account, or certificate of deposit (CD). Which savings environment is right for you? Here is a look at some of the options: Online high-yield savings account.* Today the savings accounts with the highest rates — sometimes 1% or perhaps a tick above — are often found online. “Online savings accounts end up being the best solution in many cases,” says O’Kurley. However, be aware that these accounts come with moving parts. Some carry attractive initial rates that quickly revert to less attractive lower rates. Others couple a relatively high-interest rate with a higher minimum balance. Given these distinctions, it pays to spend some time comparison-shopping, with www.bankrate.com a good place to start. Savings account from a brick-and-mortar bank. People who prefer to do their banking offline, person-to-person, may prefer to open a savings account at a local bank. They’ll likely earn a lower interest rate as a result. Certificate of deposit. Gone are the days when interest rates for short-term three-month or six-month CDs consistently and substantially exceeded those of traditional savings accounts. These days, securing a higher interest rate with a CD often means committing to keeping money in the account longer-term — for one, three, or even five years. Thus CDs limit flexibility, as the extra return they provide can be quickly erased by penalties for early withdrawal. The trade-off — sacrificing accessibility to that cash simply to earn a little extra money in interest — often isn’t worth it, O’Kurley says. “CDs are what they have always been: FDIC-insured accounts you get from a brick-and-mortar bank. But you’ll give up liquidity to get one.” Parking money in a CD for several years also comes with interest rate risk. Should interest rates rise, a lower rate would still apply to the money inside the CD, precluding the CD owner from earning a higher rate on that money. People who are willing to live with that risk while sacrificing a measure of liquidity with a CD can comparison-shop at www.bankrate.com. Checking account. While most checking accounts are FDIC-insured and some pay interest, not only do their interest rates rarely match those of savings accounts (particularly online savings accounts), they also may come with a range of restrictions and requirements, including minimum initial deposits, transactions fees, and other costs that can add up quickly. For those reasons, checking accounts typically are better suited to house money you intend to spend, not save. Money market account. As with CDs, money market accounts no longer hold much of an interest rate edge over savings accounts, which is why O’Kurley says he rarely recommends them to clients. While they could regain that edge when interest rates bounce higher, there’s no telling when that may happen. Still, because most money market accounts are FDIC-insured, as modest as their interest rates are, they remain a viable, if lower-yielding, option for stowing “safe money.” Read the full article here. If you or someone you know would like more advice or coaching around financial matters including budgeting, saving, and debt management, remember that Your Employee Assistance Program is here to help. In addition to free and confidential counseling, you have access to financial coaching and resources as well. Call us at 1-800-873-7138 to get connected right away. Also, PersonalAdvantage has a ton of great resources and FREE webinars.
*10 Money Resolutions* Get (or recommit to following) a financial plan. If you have big goals, like buying a home or retiring on your own terms, having a financial plan puts you in a much better position to attain them. Establish (or rededicate yourself to following) a household savings and spending plan. Having a firm grasp of what you take in and what you spend each month is key to controlling your own financial destiny. Save (or save more) for retirement. The numbers are daunting: members of Generations X and Y likely will need a nest egg of $2 million to $3 million to live comfortably during retirement. Save (or save more) for a child’s education. With college tuition costs continuing to skyrocket, it’s never too early for parents (and grandparents) to create (or increase their funding of) a college savings plan, such as a tax-favored 529 plan. Establish (or add to) an emergency fund. Prepare yourself for life’s unexpected twists — job loss, a health crisis — with a savings account in which you set aside funds to cover the financial burden of unforeseen events. Get insurance to better protect assets and loved ones. A relatively modest investment in an insurance policy can afford you and your loved ones much-needed protection in the case of disability, death and other circumstances that can financially decimate a family. Rely less on credit cards in order to reduce debt. A high level of debt can wreak havoc on a person’s finances. Make (or update) beneficiary designations. You want the money you’ve put into assets such as life insurance policies, retirement accounts and annuity contracts to land in the right hands when you die. Talk to a tax adviser about ways to lessen the tax burden. One hour spent with an accountant or tax expert can yield significant savings on your tax tab. Take stock of your investment portfolio. A diversified investment portfolio is a must for protecting your nest egg. Read More Remember, your Employee Assistance Program is here to help you reach financial goals. This includes financial counseling, self-help tools and calculators, and free 30-minute consults on financial matters. If you need additional information, or to access services, please call MINES and Associates at 1-800-873-7138 today.
*Question of the Month* Think of any reoccurring expenses that may be putting a strain on your finances. Perhaps subscriptions you no longer use, or streaming services that can be consolidated. What can you do to reduce or eliminate these expenses from your financial routine?
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: Saving for the Future MINESblog: New to TW? Check out our past Blogs! Are There Potentially Positive Outcomes from COVID-19? Back to School During the Pandemic 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!

The post TotalWellbeing: October 2020 appeared first on MINES and Associates.

TotalWellbeing: September 2020

Nic Mckane — Tue, 01 Sep 2020 17:15:38 +0000

	Healthy Sleep Habits
*“Sleep is the golden chain that ties health and our bodies together.” ― Thomas Dekker* Welcome to the September 2020 edition of *TotalWellbeing*, your guide to the 8 dimensions of wellbeing. Healthy sleep habits are the topic that we will be exploring this month. With everything going on including the ongoing pandemic to kids going back to school, it would be understandable if many of us are not sleeping as well as we’d like. While it can be tough to calm a racing mind, especially at night, there are steps you can take to help set yourself up for a good night’s rest. One of the most important things you can do is set up a consistent bedtime routine. This routine should be a relaxing ritual away from distractions and electronic screens that signals to your body that it is time for sleep. Make sure to start your bedtime routine at the same time every night, yes even weekends, to ensure your sleep patterns are as regular as possible. Check out the information below for more tips and articles on healthy sleep habits for both yourself and your kids. Don’t forget that through your Employee Assistance Program you also have access to 4 professional wellness coaching sessions per year. These can be used to work with a personal wellness coach to work on work/life balance goals including getting enough rest. Call today to get started! As a quick reminder, your online portal, PersonalAdvantage, also has helpful resources and tips and resources on getting rest, mindfulness, stress reduction, and much more to help you feel your best. To your total wellbeing, The MINES Team How You Can Get a Better Night’s Sleep Despite common belief, aging doesn’t cause sleep problems, and seniors don’t need less sleep as they grow older. Most older people sleep poorly, or not long enough, because of ailments associated with aging, such as arthritis, physical disabilities, respiratory problems and depression. Lack of exercise, heart disease, anxiety, stress and menopause also can disrupt sleep, and many medications seniors take can cause insomnia. Sleep and aging experts agree that one’s daytime activities and sleep environment are critical to getting a good night’s sleep. Try the following remedies if you have trouble sleeping: Stick to a regular sleep schedule. Try to go to bed and get up at the same time every day. Ask your doctor if any of your medications could be disturbing your sleep. Stay active. Maintain a moderate level of daily activity and do gentle exercise. Spend some time outdoors during daylight hours. Sunlight can help set your biological clock. Pay attention to what you eat and drink in the evening. Consuming foods and drinks that contain caffeine, such as coffee, tea or cola can interfere with nighttime sleep. Avoid alcoholic beverages in the evening. They can make you fall asleep faster, but they cause early morning awakenings and fitful sleep. Don’t smoke. Smokers are more likely to have trouble sleeping than nonsmokers. Make sure your bedroom is dark, quiet and cool. Replace your mattress if it’s lumpy, sagging or worn out. A comfortable mattress that offers good support can help you fall asleep and stay asleep. Ask a doctor for help if your partner snores or has an illness that disturbs your sleep. Read the full article here. If you or someone you know has trouble sleeping, remember that Your Employee Assistance Program is here to help. In addition to free and confidential counseling you have access to professional wellness coaching as well. Your coach can help you tackle bad sleep habits and other wellness goals in your life that may be contributing to a less than stellar night’s rest. Call us at 1-800-873-7138 to get connected right away. Also, PersonalAdvantage has a ton of great resources and FREE webinars.
*Self-care Steps for Kids and Sleep* Make sure your child gets the rest he or she needs, establish a consistent evening routine. Help your child wind down from the day by allowing at least a half hour of quiet time before bedtime; shut off the television, radio and computer during this time. Don’t put a TV in your child’s bedroom. Spend quiet time with young children before they fall asleep but establish firm limits about the amount of time — usually 10 to 30 minutes. Keep the following items in mind: Be firm and consistent about bedtime. Set aside quiet time before sleep. Eliminate or limit caffeine in your child’s diet. Limit television, radio, computers and video games just before bedtime. Avoid large meals close to bedtime. A small snack is fine. See that your child gets plenty of exercise. Keep the bedroom temperature at or near 65 degrees. Read More Remember, your Employee Assistance Program is here to help you set and attain wellness goals with personal wellness coaching. This includes making better sleep habits among many more wellness topics. If you need additional information, or to access services, please call MINES and Associates at 1-800-873-7138 today.
*Question of the Month* Do you make sleep a priority, or is sleep more of an afterthought? What can you do to better prioritize sleep as an integral part of your wellbeing routine?
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: Fixing Our Broken Sleep MINESblog: New to TW? Check out our past Blogs! Are There Potentially Positive Outcomes from COVID-19? Back to School During the Pandemic 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!

The post TotalWellbeing: September 2020 appeared first on MINES and Associates.

TotalWellbeing: August 2020

Nic Mckane — Fri, 07 Aug 2020 21:36:43 +0000

	Motivation and Emotional Wellbeing
*“Fairy tales are more than true: not because they tell us that dragons exist, but because they tell us that dragons can be beaten.” ― Neil Gaiman* Welcome to the August 2020 edition of *TotalWellbeing*, your guide to the 8 dimensions of wellbeing. This month we set our sights on motivation and nurturing our emotional wellbeing. Staying motivated, especially under challenging circumstances, can be one of the toughest things we can do. The key to maintaining your drive and persevering is to set small goals that ultimately lead to your bigger, overall goal. That way you have small successes and cause to celebrate along the way that will help keep the light of your hopes and aspirations going strong. Then once you do end up reaching your primary goal, the satisfaction is all the better for having endured. Check out the information below for some tips on how to stay motivated and don’t forget that through your Employee Assistance Program you have access to 4 professional wellness coaching sessions per year. These can be used to work with a personal wellness coach to set, work on, and reach your goals! Call today to get started. As a quick reminder, your online portal, PersonalAdvantage, also has helpful resources and tips and resources on staying motivated, resilience exercises, emotional wellbeing support, and more. To your total wellbeing, The MINES Team Pushing Past Your Plateau We promise ourselves we’ll change our lifestyles for better health. We start diets, launch exercise programs or try to quit smoking. And then we stall. We hit a plateau, putting us at risk of losing precious gains or quitting altogether. If you find that you are stuck on a plateau, try these 6 steps to help you find a way to jumpstart your progress and reach your goals: Define your aim clearly. “It’s impossible to hit your target if you don’t know exactly what you’re aiming at,” says Dr. Mercer, who gives about 50 speeches a year to executives and other audiences. Don’t let laziness creep in. “Sure, it’s easier not to do something,” he says. Instead, stay focused on your path. If you promised yourself you’d exercise at 6 a.m., don’t hit the snooze button when the alarm goes off. Remind yourself firmly about your goals and get moving. When you don’t want to exercise or you want to quit your diet, take three seconds to picture how you want to look or feel at the end of your program. A lot of people begin such programs because they want to look attractive to others, while others are interested in improving their health. Use a time-limit approach to your program. “Give yourself, say, 12 weeks to accomplish a goal within your program,” he says. When you reach that goal, set a new one and give yourself another 12 weeks. “This enables you to track your progress and helps you to define your target. Use the scale, measuring tape or other device to measure your progress in the time period and to help you set new goals. The best cure for putting things off is a deadline.” Give yourself rewards for reaching your daily, weekly and monthly goals. “For instance, tell yourself you’ll go to a movie you’ve been wanting to see if you get your exercise in that day,” he says. Think about committing to a self-punishment if you fail. “I worked with a group that had to write a check to charity and put it in my hands. If they didn’t reach the goal, which was well within their limits, I was to mail the check by a particular date,” Dr. Mercer says. “Every one of them reached the goal.” Read the full article here. If you or someone you know feels stuck in a rut, remember that Your Employee Assistance Program is here to help you and your household members. In addition to free and confidential counseling you have access to professional wellness coaching as well. Your coach can help you set and analyze your personal, professional, and wellness related goals, and help you find the motivation you need to take the next step. Call us at 1-800-873-7138 to get connected right away. Also, PersonalAdvantage has a ton of great resources and FREE webinars.
*Emotional Wellbeing and Release* You don’t want to get rid of emotions, you want to manage and get them under control. A three-step method of emotional release has helped many of our clients. The first step is to identify exactly what it is you’re feeling and label it. As we said before, emotions often defy description, but try. Building a better emotional vocabulary makes it easier. Write down as many adjectives as you can for anger, anxiety, and depression. Use a thesaurus, get words from friends, family, and co-workers. Sort your words in order of intensity. Learn to examine your emotional state and attach a label that describes it with some degree of accuracy. Next, experiment with thoughts that increase the intensity of the emotion you’re feeling. Then try thoughts that will reduce that intensity. Rate the intensity level of your emotions on a one-to-ten scale. Learn to raise and lower your level with your thoughts. Learning to release emotions is the third step. This can happen in a number of ways, such as acting them out, talking them out, or thinking them out. Shouting, crying, or being fearful takes the edge off your feelings, allowing you to think more clearly. You can talk about how you feel with a friend, family member, or counselor. Sometimes, images and thoughts can release you from emotions. Here are a few rules to remember about releasing feelings: Mean what you say, say what you mean, but don’t be mean when you say it. Don’t break things that don’t belong to you. Don’t hit other people. Don’t hurt yourself (physically or with drugs, food, etc.). Use a little judgment when in public. Read More Remember, your Employee Assistance Program is here to help you manage your stress and emotional wellbeing. If you need additional information, or to access services, please call MINES and Associates at 1-800-873-7138 today.
*Question of the Month* This month lets try something different. Instead of asking ourselves a question, ask someone else a question. That question is going to be “will you help me?” First, think of a goal or project that you are in the middle of, or need to get started on. Next, find a friend or family member and ask them for help with it. Involving someone else may just be what gets you moving on something that you have been procrastinating on.
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: Stay Motivated: Tips for Leveraging Your Superpower MINESblog: New to TW? Check out our past Blogs! Advocating for Change Amidst Pandemic and Protest COVID-19: Stress & Anxiety Reduction COVID-19: Home Workout Essentials 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!

The post TotalWellbeing: August 2020 appeared first on MINES and Associates.

TotalWellbeing: June 2020

Nic Mckane — Mon, 01 Jun 2020 18:05:38 +0000

	Workplace Diversity & more COVID19 Resources
*“Diversity is about all of us, and about us having to figure out how to walk through this world together.”* *― Jacqueline Woodson* Welcome to the June 2020 edition of *TotalWellbeing, your guide to the 8 dimensions of wellbeing. This month’s focus will be on more COVID19 resources as well as a look at workplace diversity as many of us are either returning to work, reducing the amount we work remotely, or are simply looking at the next steps as we rebuild a sense of normality. Now more than ever it is important to embrace diversity. If the COVID19 pandemic has taught us anything it is that we are all in this boat together and we need to work together to move forward. Below we explore tips on dealing with stress and anxiety, as well as a look at some key workplace diversity factors. For more, please head over to our blog or our COVID19 Resource page where we will be constantly updating our Coronavirus related resources. Make sure to download the Coronavirus Fear and Anxiety workbook here (pdf download), provided to us by The Wellness Society. Its full of helpful tips and exercises around managing stress and setting up routines during stay at home orders and isolation. As a quick reminder, your online portal, PersonalAdvantage, also has live updates and helpful resources around current events including helpful information, current CDC news and recommendations, helpful and free webinars, as well as other resources for professional/personal development, diversity, mindfulness and tons more. Remember you can always catch past issues of TotalWellbeing* on our newsletters page. This newsletter is aimed at providing helpful information about various aspects of your wellbeing and then connecting it all back to important and relevant parts of everyday life. If you have any thoughts, questions, or content you would like to see covered here please get in contact with us. You can email us directly by clicking here. To your total wellbeing, The MINES Team Stress & Anxiety Reduction Last month was National Stress Awareness Month which is good because lately there have been 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: 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. 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 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. 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 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.” 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. Check out our blog or our COVID19 Resource page for more resources and more helpful information pertaining to working remote, dealing with isolation, managing stress and anxiety, downloadable workbooks and more. Remember that Your Employee Assistance Program is here to help you and your family members manage the anxiety from health concerns such as the Coronavirus. Please call us at 1-800-873-7138 to get connected right away. Also, PersonalAdvantage has a ton of great resources and FREE webinars.
*Encouraging Workplace Diversity* The workplaces of the 21st Century are becoming increasingly diverse. Most organizations employ a variety of people from different cultural backgrounds, religions, sexual preferences, nationalities, and others. Regardless of your personal biases or fears, the workplace is changing. It’s important for you to understand that your professional reputation and future success will depend on your ability to accept and embrace the differences of others. Some key factors include: Diversity Opportunities – Having a variety of cultures, opinions, and experience can bring new perspectives, innovative ideas, and out-of-the-box thinking. However, this variety can also lead to miscommunication and disagreements that might lead to conflicts in the workplace. Opening the Lines of Communication – Oftentimes, differences are so apparent that they can dominate our immediate impressions and weigh heavily on our reactions, interactions, and behavior. Through the development of the working relationship, professionalism, and workplace coaching, those differences will fade, allowing positive working relationships to form. Being Part of the Team – No matter what the element is that makes someone diverse, every individual in the workplace wants to be judged for his or her performance, professionalism, and personal success. When labels and stereotypes are allowed to become “workplace identities,” they can impede the sense of accomplishment anyone wants to feel. Read More Remember, your Employee Assistance Program is here to talk about workplace challenges, stressors, communication techniques, and team building. You can access free professional development tools on your PersonalAdvantage, as well as use your free wellness coaching sessions to discuss occupational wellbeing topics. If you need additional information, or to access services, please call MINES and Associates at 1-800-873-7138 today.
*Question of the Month* What are your main fears or stressors around returning to work or about cities lifting restrictions? What tools have you learned in the past few months that you can use to manage these stressors going forward? Would calling your EAP and talking with someone help either yourself or a household member around these worries?
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: We All Matter: Diversity in the Workplace MINESblog: New to TW? Check out our past Blogs! COVID-19: For YOU, the Essential Worker! COVID-19: Stress & Anxiety Reduction COVID-19: Home Workout Essentials 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!

The post TotalWellbeing: June 2020 appeared first on MINES and Associates.

TotalWellbeing: May 2020

Nic Mckane — Fri, 01 May 2020 18:38:15 +0000

	Money Matters & COVID19 Resources
*“Happiness is not in the mere possession of money; it lies in the joy of achievement, in the thrill of creative effort.”* *― Franklin D. Roosevelt* Welcome to the May 2020 edition of *TotalWellbeing, your guide to the 8 dimensions of wellbeing. This month we will again be looking at information and resources around COVID19 as well as financial wellbeing. The restrictions around COVID19 mean many of us are either working remote, not working at all, or are working under drastically different circumstances than we were before. Below we explore working from home with kids and a few things you can do to reduce stress around financial pressure. For more, please head over to our blog or our COVID19 Resource page where we will be constantly updating our Coronavirus related resources. Make sure to download the Coronavirus Fear and Anxiety workbook here (pdf download), provided to us by The Wellness Society. Its full of helpful tips and exercises around managing stress and setting up routines during stay at home orders and isolation. As a quick reminder, please remember that you can use your EAP sessions for financial counseling and also get one free 30-miunute telephone consult with financial professionals per legal matter. Your online portal, PersonalAdvantage, also has live updates and helpful resources around current events which right now is focused on the Coronavirus. These resources include helpful information, current CDC news and recommendations, helpful and free webinars, and more. Remember you can always catch past issues of TotalWellbeing* on our newsletters page. This newsletter is aimed at providing helpful information about various aspects of your wellbeing and then connecting it all back to important and relevant parts of everyday life. If you have any thoughts, questions, or content you would like to see covered here please get in contact with us. You can email us directly by clicking here. To your total wellbeing, The MINES Team Working from Home with Kids As a response to the growing crisis and the many shelter-in-place orders, most employers have switched to remote work arrangements for their staff. In addition, most schools are closed and instituting remote learning requirements. While these measures are necessary for the health and safety of the community, it can make for some challenging work arrangements. Below are some tips to help you get some work done while your kids are at home with you. Create a schedule – Creating and keeping to a schedule is key to success. Have kids get up and get dressed at the same time as when they were in school or daycare. Schedule time throughout the day for kids to be engaged in other activities. Try to get the majority of your work done during the time your kids are engaged or have downtime. Communication is key – when you have kids at home it is important to communicate, even over-communicate, especially about schedules and tasks. Let co-workers and clients know they may hear kids in the background on your conference call. Let your employer know what your schedule is with your kids so they are aware when you may be more, or less, responsive. Set Boundaries – If you have toddlers or older kids you will have to set some boundaries with your kids. Let your kids know that sometimes during the day you will need to be on “do not disturb” and what that means for them. If you have a home office with a door, consider putting a sign on the door to indicate when kids are not allowed to disturb you. For young kids, you could use picture signs like stop and go, red and green lights, or thumbs up or down. Be Flexible – You may want to consider being more flexible with things like screen time, working hours, and school hours. It may be necessary to let your kids have more screen time so you can be on a conference call or video meeting. Maybe you’ll need to work some after dinner or after the kids go to bed. These adjustments are okay. Take breaks – Be sure to schedule breaks in your routine for you and the kids to be together. Especially for small kids, they may not understand why you are not spending all day with them. Allowing for some together time will help. Plan Activities – Plan activities throughout the day that don’t require your full-time supervision. The below age-appropriate ideas allow you to focus for a while on work tasks while the kids are engaged in them. For babies – naps, swings, bouncy chairs, and videos like Baby Einstein videos. Toddlers to school-age – educational shows or online games and apps. Older kids – school platforms, reading, non-violent videogames that encourage social connectivity, like Minecraft. Prioritize Tasks – Prioritize those items that are the most important to complete and schedule the above activities for when you have those vital tasks to accomplish. Use what help you have – If your partner is also working from home now consider alternating shifts with the kids. Or, are there others in the household who can help like older kids, or a roommate, perhaps? If you’re a single parent is there a trusted neighbor who could help? Or, consider setting up a virtual playdate where grandma or a favorite uncle could “play” with the kids while you take that important call. Set Realistic Expectations – Surviving may be more important than thriving for the time being. Things are not normal right now, don’t pretend that they are. Be honest with yourself and others about what can realistically get done during the day. Understanding and Empathy – Understand that these are challenging times and we are still trying to figure everything out, but we are all in this together. Approach this current challenge with empathy both with your colleagues as well as yourself. Check out our blog or our COVID19 Resource page for more resources and more helpful information pertaining to working remote, dealing with isolation, managing stress and anxiety, downloadable workbooks and more. Remember that Your Employee Assistance Program is here to help you and your family members manage the anxiety from health concerns such as the Coronavirus. Please call us at 1-800-873-7138 to get connected right away. Also, PersonalAdvantage has a ton of great resources and FREE webinars.
*How to Lower Your Financial Stress* Money worries are among the most common sources of personal and family stress, according to Consumer Federation of America (CFA). Living with too much of any kind of pressure on a daily basis can take an emotional and physical toll, contributing to sleepless nights, backaches or headaches or, over time, even life-threatening diseases, such as high blood pressure or heart disease. Whether your credit card balances are soaring, or you and your partner are arguing constantly over nickels and dimes, there are things you can do to relieve financial stress. Take a breather Focus on what you have, not on how much you’re lacking. List all your possessions, including material things, your health and your relationships. Eliminate clutter in your life. Tossing out what you don’t need and organizing the rest also can tidy up your emotions. So can meditating or sharing your feelings with a nonjudgmental person. Take care of yourself physically. Exercise is one of the best stress reducers. Eat a balanced, healthy diet. Talk it out If conflicts with your significant other over money matters are a primary source of stress, talk it over honestly and openly. Write down your short- and long-term financial goals to learn where the two of you can focus your discussions. Put your relationship first, while nurturing each other’s needs. Compromise, if necessary. Act Exercise, positive thoughts and conversation may help in the short term, but if you aren’t fixing the cause of your money worries, the stress will bounce right back into your life. You need to take action if the money coming in is less than the money going out; if you’re able to make only minimum payments on your credit cards; or you’re relying on plastic for essentials, such as food or rent. Remember, your Employee Assistance Program is here to help you and your household members manage the stress that can come with financial strain. You can access free 30-minute financial consults, as well as use your EAP sessions for financial counseling. If you need additional information, or to access services, please call MINES and Associates at 1-800-873-7138 today.
*Question of the Month* What adjustments have you found most difficult during the COVID19 restrictions? How have you made these adjustments easier and are there things you could teach others to help them adjust? Likewise, what tips could you take from others to make things easier for your household?
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: Identity Theft: What Can You Do About It? MINESblog: New to TW? Check out our past Blogs! COVID-19: Homeschooling the Village COVID-19: Domestic Violence during the COVID-19 Pandemic COVID-19: Suddenly Managing Remotely! 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!

The post TotalWellbeing: May 2020 appeared first on MINES and Associates.

TotalWellbeing Archives - MINES and Associates

Self-Harm Awareness Month: Here’s How We Can Protect Our Youth

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

Why do people self-harm?

Warning signs of self-harm

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

Self-harm resources for teens and young adults

TotalWellbeing: January 2021

A Healthier Year

Stay Healthy: Practice Prevention

The Art of Resolutions

Question of the Month

This Month’s Focus

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MINESblog:

Important Links

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TotalWellbeing: December 2020

Communicate with Kindness!

Question of the Month

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TotalWellbeing: November 2020

Find the Joy!

Looking at Happiness as a Choice

Question of the Month

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TotalWellbeing: July 2020

Caregivers and Social Wellbeing

Returning to the Workplace

Question of the Month

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TotalWellbeing: October 2020

Smart Saving

Safe Money: Weighing Savings Options in a Low-Interest Rate Environment

Question of the Month

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TotalWellbeing: September 2020

Healthy Sleep Habits

How You Can Get a Better Night’s Sleep

Question of the Month

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TotalWellbeing: August 2020

Motivation and Emotional Wellbeing

Pushing Past Your Plateau

Emotional Wellbeing and Release

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TotalWellbeing: June 2020

Workplace Diversity & more COVID19 Resources

Stress & Anxiety Reduction

Encouraging Workplace Diversity

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