This year, let’s all strive to take small steps to get closer and closer toward complete mental wellness. Here are 12 effective and easy-to-implement steps from MINES & Associates, a leading international psychology firm, and your Employee Assistance Program.

Tips to improve your mental well-being from your Employee Assistance Program

Here are 12 tips for 2024 to improve emotional and mental wellness – one for every month of the year. Make a commitment to choosing one to practice each month.

Tip #1: Reduce stress

Stress in short bursts is okay – but chronic stress – stress that sticks around over a long time – has countless health consequences and is a major barrier to mental wellness. Reducing your stress levels is one of the best things you can do for your overall health this year. What needs to change in your life for there to be less stress in your life? What boundaries may need to be set?

Tip #2: Practice relaxation

One of the best ways to reduce stress is to practice intentionally relaxing. You don’t need to be on a tropical beach with a drink in hand to relax. Relaxation is about activating a physiological response in your nervous system that counteracts the stress response. Strategies like deep breathing and progressive muscle relaxation have been shown to promote your body’s relaxation response.

Tip #3: Stay active

If you have a fitness resolution this year, there’s good news – physical activity can also get you closer to emotional and mental wellness! Research shows that aerobic exercise is profoundly effective for combating depression and anxiety, and can help you reduce your stress levels as well. Every time you sweat it out, you’re getting closer to mental well-being.

Tip #4: Connect with others

You can boost your mental wellness simply by spending time with your closest loved ones. Research shows that social connection has many benefits for well-being, but the reverse is also true – loneliness can have significant negative effects. If you feel lonely, make it a goal this year to connect more. Join local groups, try a friendship “dating” app, or even find a support group.

Tip #5: Be generous

Positive psychology researchers have found that doing random acts of kindness can improve mental wellness and fill you with pleasant feelings. It doesn’t have to be a huge act of kindness, like donating a large amount of money – even simple things will do, like holding the door open for someone or visiting a grieving neighbor.

Tip #6: Schedule doing nothing

We make so many goals for ourselves that we forget it’s important to do nothing, too! Leisure time is critical to mental well-being. We all need time to simply recharge, free of the pressure to do anything at all. Consider scheduling blocks of “nothing time” into your calendar, and resist the temptation to use the time to do something productive.

Tip #7: Prioritize sleep

Sleep is essential to wellness in every way. Sleep helps your brain process and learn, and allows your body to rest. Research shows that sleep deprivation is linked to many mental health problems including depression and anxiety. Most healthy adults should strive to get 7 to 9 hours of restful sleep every night.

Tip #8: Find meaning through values

Having a purpose in life is an important component of mental wellness. But how do you live a meaningful life if it feels like your job – where you spend most of your time – doesn’t give you purpose? Try finding ways to connect your everyday tasks, like your job, to your deeper values. For example, perhaps you value family – and your job gives you the means to support your family. This can help you feel like your life is more purposeful.

Tip #9: Reflect on what you’re grateful for

You’ve probably heard the advice to “be more grateful.” This advice isn’t about toxic positivity – it’s not about forcing yourself to feel grateful for everything. It’s about intentionally shifting your focus on the positive things in your life. Try starting a gratitude journal, where you write down everything that makes you smile. Find a “gratitude buddy,” and share with each other the best parts of your days.

Tip #10: Spend time in nature

This year, try to commit to spending as much time in green spaces as possible. This can be tricky during the winter months if you live in Northern latitudes, but being surrounded by nature can have benefits for mental health and can also reduce stress. It’s okay if you don’t have access to large swaths of wilderness – even sitting on a bench in a city park can have benefits.

Tip #11: Belly laugh

Laughter can help you feel immediately better when you’re distressed. Research shows that humor and laughter have numerous benefits to wellness, including physical and mental health benefits. What makes you laugh so hard that your belly aches? Is it spending time with a particular loved one, or watching your favorite stand-up comedian? Whatever it is, prioritize laughing this year – intentionally schedule it into your to-do list.

Tip #12: Talk to a counselor

Lastly, we tend to think of mental health counseling and therapy as something we access when we’re already feeling unwell. But counseling could be the missing piece to your overall mental well-being. You don’t need to wait until you’re in a mental health crisis to start therapy – many people see therapists to deepen self-awareness, learn stress management skills, and improve their self-esteem.

If you are subscribed to MINES & Associates’ Employee Assistance Program (EAP), then counseling is a free 24/7 service that you have at your disposal.

We hope you choose to use your EAP this year – we’re looking forward to working with you on your wellness goals.

To Your Wellbeing,

The MINES Team

The post How Can I Improve My Mental Well-Being? 12 Tips for 2024 appeared first on MINES and Associates.

November once again ushers in not only the holiday season, but National Alzheimer’s Awareness Month.   Every November, I look forward to sharing my thoughts with you as we observe this period of heightened awareness for Alzheimer’s disease and other forms of dementia.  In fact, this November is the 36^th anniversary of this designation.  President Reagan, who later died of Alzheimer’s disease, initiated this month of awareness for dementia back in 1983.  We have learned a great deal about dementia since then and of course, since Alzheimer’s disease was originally discovered in 1906 by Dr. Alois Alzheimer.  Over 5.8 million Americans are currently living with Alzheimer’s disease.  It is the 6^th leading cause of death in our country and someone develops the disease every 65 seconds.

So look around you this November and you will see more buildings than ever lit in purple to call attention to Alzheimer’s.  Capitol domes across the nation will turn purple this month and sports venues will be bathed in purple as well to acknowledge the vast effect of dementia on American families.  You may notice Mayors and Governors sporting purple scarves or ties and awareness ads on television and social media.  It is hard to find anyone these days who has not been affected by dementia in their immediate or extended families or among their networks of friends and coworkers.

And so…as we take a moment to reflect on those people in our lives who have suffered from Alzheimer’s or other dementias, we can also acknowledge that optimism for a breakthrough has never been stronger.  Our National Alzheimer’s Plan calls for prevention, treatment, and cure by 2025 and many in the scientific and medical fields believe this goal is attainable.  I am a Public Policy Ambassador to Capitol Hill for the Alzheimer’s Association and can attest through my visits to Washington DC that this is a completely nonpartisan issue.  Congress is in complete agreement about the need to eliminate Alzheimer’s disease which costs our nation $290 billion each year caring for those with dementia.  Congress is allocating more and more funding each year, now providing around $2.6 billion to the National Institute of Health for dementia research.

As a reminder of why the goal for a world without Alzheimer’s is my passion, three of four parents in my immediate family were diagnosed with Alzheimer’s within a year and a half of each other.  They lived for 16, 14, and 11 years with the disease and I was their family caregiver throughout our dementia journey.  Our last “Lovie” left us five years ago, and I will never forget them.  I will also never forget the challenges we faced together through early, middle and late stages of Alzheimer’s disease and vascular dementia.

Of course with November also comes planning for Thanksgiving feasts and preparations for Christmas, Hanukah and Kwanzaa celebrations.  It is a time of year when we share memories of holidays past with family and friends, but for some, those memories are difficult to recall due to Alzheimer’s and other forms of dementia.  Therefore, it is only fitting that as we anticipate the upcoming holiday season, we pause in November to heighten community awareness for memory-robbing diseases and renew our pledge to fight until these conditions have been eradicated.

This November in particular, I am filled with hope that dementia itself may someday soon become a distant memory.  I have never been more optimistic than I am right now that the breakthrough is on the horizon. There are more clinical dementia trials in Phase III than ever before.  The scientific and medical communities are thinking outside the box with regard to research.  A large pharmaceutical company has just approached the FDA for approval for a promising drug treatment.  Advancements in diagnostics are making the early detection of Alzheimer’s disease a reality.  We believe that one-quarter of all hospitalizations for those with dementia could be prevented by diagnosis.  Our loved ones with dementia can also stay independent longer if they are reminded to take medications for other health issues and if precautions are taken to remove fall hazards from their homes.

But while we wait for the big news of a breakthrough, (when it occurs, I am throwing a party for the whole world, so you will all be invited!), it is more important than ever to understand the warning signs for dementia and the lifestyle changes we can make to reduce our risk.

The key warning signs or symptoms are:

• Memory loss
• Challenges with Problem Solving
• Difficulty Completing Familiar Tasks
• Confusion with Time or Place
• Visual or Spatial Difficulties
• Problems with Words
• Increased Problems with Misplacing Things
• Decreased or Poor Judgment
• Withdrawal from Activities
• Changes in Mood or Personality

If you see any of these signs on a regular basis in yourself or others, see a doctor immediately.  While it might not be Alzheimer’s or dementia, it could be something that requires immediate attention.  If it is dementia, there are many benefits to early detection and diagnosis.

And perhaps the most exciting news is that our lifestyle choices can have an impact on risk reduction or delaying the onset of Alzheimer’s disease.  Adopting the following twelve lifestyle habits “will probably” influence our risk for dementia versus the “might possibly” promises of the past.

Regular Cardio Exercise – Be sure to check with your physician before beginning an exercise regimen to make sure it is safe based on your overall health.

Diet – Eating fruits, vegetables, and lean proteins vs. fatty meats, fried, sugary or salty foods.  If you choose to consume alcohol, exercise moderation.  Blueberries, blueberries, blueberries!  A great food to fight inflammation and a great source for antioxidants.

Heart and Brain Awareness – If it’s good for your heart, it’s good for your brain.  There is a correlation between cognitive decline and cardiovascular disease, hypertension, and high blood pressure, and obesity and diabetes.

Talk to Your Doctor – Ask your doctor to ask you about your cognitive health each year during your annual wellness visit or physical.  82% of older adults believe their cognition should be tested annually, yet only 16% are actually getting these tests.

Mind Your Mental Health – Discuss depression with your doctor and manage your stress.  Consider meditation, yoga, or even grown-up coloring books as a way to bring peace and calm into your busy life.

Stop Smoking – There is a direct correlation between Alzheimer’s disease and smoking…enough said.

Continual Learning – Continue to learn new things.  Take a class at a community college or online.  Learn a musical instrument or a language.

Stimulate Your Brain – While not every brain game may have science behind it, many do.  Challenge yourself with puzzles and games and pay special attention to games that exercise your peripheral vision, which is at risk for decline through cognitive impairment.

Socialize – In this day of social media, make sure you interact personally with others.  Social integration is important for brain health.  Volunteer, take dance lessons or join clubs.

The Importance of Sleep – Sound, natural sleep gives your brain a chance to rid itself of toxins.  Remove devices from the bedroom and create a cool and dark environment to promote sleep.  Some sleep aids may actually increase your risk for dementia, so check with your doctor before using medications.

Treat Hearing Loss – There is an increase in the incidence of Alzheimer’s and dementia in those with untreated hearing loss in middle age.  Your brain cannot process what you never heard to begin with.  See a doctor about hearing loss.  There should be no stigma about hearing devices.

Protect Your Brain – As active adults, we are sliding up, down and around something summer and winter.  Seatbelts, seatbelts, seatbelts!   Helmets, helmets, helmets!

And as we wait for the breakthrough, it is also more important than ever to know how to get help. I have been with Mines and Associates for five years now and present a learning session called Alzheimer’s/Dementia A to Z to our client groups.  I am noticing attendees of all ages in these sessions as interest is growing in how we can maintain healthy brains beginning in our 20s and 30s. I am also seeing an increase in those employees who seek coaching on the topic of Alzheimer’s/Dementia through the Employee Assistance Plan benefits that their employers provide.  Mines clients can schedule free one hour sessions with me for dementia coaching as they put together plans to care for aging parents, relatives or friends.

Another organization that I am involved with is also at the forefront of trying to improve the quality of life for those living with all forms of dementia and their family care partners.  I serve as the Volunteer Community Chair for Dementia Friendly Denver, a part of Dementia Friendly America, a not for profit, grassroots, all-volunteer initiative that was introduced at the White House Conference on Aging in 2015.  Our volunteer team is working on eight projects in the greater Denver area and you can check them l am out at dementiafriendlydenver.org. The goal of the projects is to make our community more dementia-friendly and to reduce the stigma surrounding the topic of dementia.  Our team provides a free one-hour learning session to business, government, academic, faith and community groups titled Dementia 101 – Reducing Your Risk.  To schedule a free session for your group, contact me at dementiafriendlycolorado@gmail.com

And please remember that you can still enjoy the holidays if you are caring for family members with dementia.  Just take the “Holiday Lite” approach.  Details don’t need to be extravagant or perfect.  Plan holiday activities and outings to be shorter in length.  Remember that our Lovies wear out faster than we do, as an hour for us is like five hours for them.  Be prepared for upsets due to the disruption of routines and provide rest periods for everyone!

And so, as we enter National Alzheimer’s Awareness Month, most importantly, remember that you are not alone.  Utilizing the dementia resources available through Mines and Associates can help you get organized and become knowledgeable.  In addition, the Alzheimer’s Association provides a 24/7 helpline at 800.272.3900.  And finally, for all of you who are caring for someone with Alzheimer’s disease or another form of dementia, be sure to take care of yourself first!  This will help you provide better care for your Lovies.  I wish you a peaceful holiday season and remember that hope abounds!!!

JJ Jordan

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	Social Media, Family, and Your Intellectual Wellbeing
Welcome to the July edition of TotalWellbeing, your guide to the 8 dimensions of wellbeing. This month we are going to take a look at intellectual wellbeing with a focus on social media and your family. If you missed us last month you can catch up on our newsletters page. As we make it through the year we will continue to emphasize the concept of community and look at how our actions affect our community, country, and in some cases the rest of the world.   To your total wellbeing, The MINES Team
The impact of social media on your family and intellectual wellbeing Social media is a key part of our culture, our expression, and our connectivity. From using social media as a platform for expressing opinions to sharing pictures with family and friends, social media has many applications. Your intellectual wellbeing can be improved by social media by giving you access to information and topics of interest to you. It also allows you to look at things differently and to explore topics that pique your interest you may not have investigated otherwise. Using social media with your family allows you to connect in different ways, stay close if you are far apart, and to keep up with their new adventures or read about their experiences. It is also important to remember that Social Media can impact your intellectual wellbeing negatively. As we have been reminded in the last several months, your preferences are tracked throughout social media and the articles you choose to read may influence the other articles that show up in your news feed or advertisements in your apps. This can help shift your perspective one way or another and unless you are vigilant to check out information outside of your readily available feed to find out the whole story. It is also important to take time away from social media or using the internet to engage in good old-fashioned face to face time with your friends and family members. Don’t forget that these people in your life can engage your intellect as well. Learn new and amazing things from the children in your life. They can have a fresh perspective or may be studying something new and cool in school they can share. Or take advantage of one of the most popular knowledge sharing methods of human history and tap into the vast life experience of your older family members. It doesn’t always have to be about shares and likes! If you would like to talk to a counselor about these topics, please call us at 1-800-873-7138 to get connected right away. Also, PersonalAdvantage has some great tools and webinars this month to improve your knowledge around dealing with stress and maximizing your life by reducing worry. For more be sure to check out our “Internet Mindfulness” infographic.
Question of the Month When was the last time you asked a family member how they would handle a situation?
Quote of the Month “Either write something worth reading or do something worth writing.” – Benjamin Franklin
MINES Updates/Community World View There is so much knowledge that each culture and community has to share, from tricks to make the best pasta to how to clean off stains from clothing, to traditions around how to engage your family. Take time this month to talk to a co-worker, friend, or family member and see what you can learn from them to help improve your intellectual wellbeing and what tidbits you can impart on them as well.
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 Check out this month’s webinar on Harnessing the Power of Social Media MINESblog Review: Foster Families and Mental Health John Oliver: Rehab, Last Week Tonight Psychology of Performance Check out this Month’s Infographic Important Links Visit our BLOG MINES and Associates 2018 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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For those of you that did not know, April is stress awareness month. While stress awareness month is an important opportunity to highlight and talk about data, resources, and services around stress, anxiety, and related issues, stress is not something any of us can afford to think about only once a year. For many of us, stress is something that affects us day to day, maybe even hour by hour. Stress can be caused by so many things and sometimes nothing at all. Likewise, symptoms of stress can manifest themselves in a variety of ways including both physically and non-physically. Because of these oftentimes ambiguous causes/symptoms of stress, it is critical to our wellbeing that we are able to recognize and manage stress levels effectively on a day to day basis and to be proactive with stress management.

Proactive Stress Management

So, what is proactive stress management? Being proactive with stress management means taking time to learn the various sources of stress in your life. Some sources like stressful occupations, financial issues, or a significant loss are obvious. Others may not be so obvious, and it is also possible to feel stress for no reason at all, which is why the next part is crucial, recognizing the symptoms of stress and how they affect you. Once you learn to recognize how stress manifests itself in your mind and body, you can begin to figure out what the most effective ways for you to manage your stress are. Here’s where the proactive part comes in. Once you know how to manage your stress don’t wait for stress to get overwhelming to practice stress management. Instead, build these anti-stress practices into your daily life so that you are consistently practicing good habits and mindfulness to provide a constant outlet to relieve the effects of stress. It is this proactive approach that keeps stress to a minimum and helps mitigate much of the impact that stress and its various side effects have on your wellbeing. First, let’s delve a bit more into the various sources of stress that you may encounter.

Factors and Sources

There are a lot of stressors that may be very unique and personal to you though chances are, many, if not all, stressors in life can be categorized into some common buckets; environmental, social, physiological, and psychological. Let’s talk a little about these. Recognizing these categories can help you think about stress systemically to help analyze primary causes of stress in your own life.

• Environmental stressors come from all around you and can include things like noise, traffic, pollution, bad weather, and negative or excessive media consumption. These stressors come from the world around us and there is very little we can do to change them. Some environments like our homes, and in some case our work environment, we have a little more control over. For the most part, though our best bet is to adapt to our environment rather than try and change that which we cannot.
• Social stressors come from other people as well as pressure from roles we hold in our lives. These include job pressures and deadlines, arguments or fights, relationship issues, parenting, loss of loved ones, and demands for your time and attention. These are a very personal set of stressors and can involve those we love making them very important to navigate in a thoughtful and measured way.
• Physiological stressors come from your own body. These can include things like adolescence, illness, aging, injuries, lack of exercise, poor nutrition, menopause in women, and inadequate sleep. Again, these stressors can be minimized by changing those we can and accepting what we cannot. Examples of this may be accepting that you are getting older but at the same time striving to eat good nutritious food, exercise regularly, and get enough sleep every night. More on this later.
• Psychological stressors are very tricky because they come from your own mind. These come down to how your brain processes internal and external stimulus. When our minds interpret something as a threat, such as changes to our environment, job issues, or family troubles, it turns on the “flight or fight” response which not only causes stressful thoughts but releases adrenaline and other stress hormones into our systems. This response has many side effects in the body and can present itself in a few different ways such as anxiety, sleeplessness, and anxiety.

How Stress Can Present Itself

Symptoms of stress can manifest in many different ways, and a single stressor can cause multiple symptoms. The areas where stress-based symptoms can pop up include physically, emotionally, cognitively, and behaviorally. Let’s take a closer look at these areas by examining some common issues that can pop up in each area.

• Physical symptoms can include fatigue, headaches, teeth grinding, perspiration, and digestive issues.
• Emotional symptoms can include anxiety, guilt, fear, depression, anger and irritability, and depression.
• Cognitive symptoms can include confusion, a decrease in attention span, memory issues, trouble making decisions, and obsessive thinking.
• Behavioral symptoms can include changes in activities, withdrawal, decrease in appetite, insomnia, nightmares, and suppressed sex drive.

A tricky aspect to keep in mind is that almost all of these symptoms can be caused by other issues as well such as various health conditions, environmental factors, and normal biological cycles, so it’s important to be on top of things and see a doctor if are experiencing any severe or chronic issues.

Misconceptions

There are several misconceptions about stress that can lead to downplaying the effects of stress or even that you are stressed at all. Misconceptions like “people always know when they are stressed,” or “stress only affects those with high-pressure lives” can lead to not seeking help. Other misconceptions can include thoughts that emotions cannot be controlled and that the only thing that may help is medication. These are also not true and are dangerous thoughts. Medication can help in the right circumstances for certain individuals, but others may benefit greatly from some simple self-care, elimination of bad habits, or some counseling. Make sure to approach your stress, and the treatment of it, in an honest and unassuming manner.

Ways to Combat Stress

As we said earlier, the best ways to combat stress are proactive ones. The key here is to stay aware of yourself and how you are reacting to stressors in your life. Here are several areas to be aware of and techniques to help keep your stress from reaching unhealthy levels.

Be Aware of Important Factors

To help discern how you are reacting to stress pay attention to your feelings and emotions on a constant basis. A good way to do this is to stop and perform periodic self-checks by asking yourself questions. Look at your level of anxiety. Do you worry about money, or what may go wrong with certain things in your life? We all worry about these things but are they causing you more anxiety than normal? What about your anger levels? Are you getting more irritated at work or becoming impatient with people easier than usual? How is your self-confidence? Do you wonder if you are doing a good job? Do you worry a lot about what others think? How are your relationships going? Do you spend more time alone than you want to? Is it hard to get close to people? Are you too tired to devote time to your relationships? If you find that you are answering “yes” to any of these questions it may be a sign of moderate to high stress levels.

Change Bad Habits

There are stressors in our lives that we can’t change. However, there are many things that we can do to make sure that we are not contributing unnecessarily to our own stress levels. Take time to evaluate your habits both good and bad, and think about how they may impact your wellbeing for better or worse. These habits are going to be particular to each individual and their lifestyle but for the purpose of this blog let’s look at 5 critical areas where replacing bad habits with good ones can make a huge impact.

• Exercise: Despite what some people may think, habits like smoking and drinking can increase stress on the mind and body even if it provides a temporary illusion of relief in the moment. Instead, support your body through movement and exercise. Exercise is a great stress reliever in many ways. Exercise helps regulate your hormones and neurotransmitters that may be contributing to stress if they are unbalanced and helps increase blood flow to the brain. Exercise helps mitigate stress causing diseases and conditions such as obesity, diabetes, and cancer. It helps maintain a positive body image boosting self-confidence and helps boost energy levels helping you be more productive. Also, just the physical exertion of exercise is a great outlet for stress and negative feelings. Making exercise a habit can be tough at first but if you stick with it and workout regularly for at least 90 days your mind will begin to normalize the activity and you will eventually begin to crave working out, especially if you focus on picking exercise activities that you enjoy.
• Nutrition: This one is a big deal too. Try and replace any bad nutrition habits like eating junk food and consuming excessive amounts of alcohol with good consumption habits. Make sure to always strive to eat a variety of whole, nutritious foods and stay away from processed and surgery food. It is also important to limit caffeine intake as it can potentially induce a stress response in the body and act as a catalyst for anxiety in some people. We talked about nicotine and alcohol but remember there are many drugs, both legal and illegal, that can have a negative influence on your wellbeing and it is up to you to keep potentially hazardous substances like these in check. Or better yet stay away from them altogether unless they are medically necessary. Before making any changes be sure to talk to your doctor as they are your best source of information around your health and medical needs.
• Relaxation and sleep: It is very easy to underestimate the importance of making time for yourself to relax. It’s critical to take it easy sometimes and occupy your mind with something you enjoy doing. This may be walking outdoors, building crafts, drawing, writing and journaling, watching a movie, playing a game, or spending time with friends or family. These types of activities allow you to get your mind off whatever may be causing you stress and provides opportunities for positive stimulus. Sleep is another prime component. Getting adequate sleep (7 to 8 hours per night) is critical to maintaining energy levels, supporting mind and body functions, regulating your bodies chemicals, and repairing your body from exercise and activity. For more information about sleep check out our recent blog for Sleep Awareness Day.
• Time Management: Are you happy with the ways you use your time? Time management can be a huge source of frustration if you always feel like there’s never enough time in the day. Building a schedule and sticking to it can go a long way in helping you spend your time wisely. Try keeping a day calendar on paper or on your computer or mobile device. Don’t just schedule in the things you have to do, schedule things you want to do as well such as time with friends or family, hobbies, or simply free time where you have no obligations. Running late can be another huge stressor, make sure you are waking up on time in the morning, avoid distractions, and give yourself enough time to get where you need to go so you don’t have to rush.
• Self-Talk: It’s all too easy to be hard on yourself and become negative when things are going wrong or stressful. Interrupt this habit by practicing positive self-talk. When you feel your thoughts slipping in a negative direction make a mindful effort to think constructively, not only just about yourself but others as well. Tell yourself things like “I can do this!” and “everything will be okay.” Doing this consistently will help minimize your tendency to interpret events or yourself in a negative light.

Square breathing and other ways to reduce stress

While the ultimate goal is to focus on long-term habits and thought patterns that will help you throughout your entire life, there are many things that you can do in the moment to help bring you back to center and regain composure in a stressful situation. One such exercise is a simple mindful breathing technique called “Square Breathing.” Square breathing is a simple mindful breathing technique that you can do almost anywhere and anytime. By practicing square breathing, you can slow your heart rate, focus your mind, and ease anxiety helping you to become more calm, present, and able to focus on the current moment. One of the great things about square breathing is that it is quick and easy, meaning you can do a quick session in between phone calls or other daily tasks, while you drive (or are stuck in traffic), or practice it for longer as part of a larger meditation or relaxation session. It goes something like this:

Inhale… Begin by slowing inhaling while counting slowly and steadily to 4.

Hold… Once you’ve finished inhaling, hold your breath for another steady count to 4. Seeing a pattern yet?

Exhale… Next, exhale slowly again counting to 4 as you do so.

Hold… Once you’ve exhaled you want to “hold out” your breath for another 4-count.

Repeat… Simple right? Feel free to repeat the cycle, or square, as many times as you’d like. We suggest doing the full cycle at least 4 times.

For more (25) ideas you can click here to view and download a PDF guide of 25 ways to reduce stress.

Summary

Stress Awareness Month may be over, but I hope the information presented here shows the importance of always being mindful and aware of how stressors in your life may be affecting you. I also hope that this information has equipped you with some helpful tools to use to help keep your stress levels in check and maintain a positive outlook even when life gets a little intense.

And remember if MINES is your Employee Assistance Program we are always here to help. If you need a little boost call us 24 hours a day at 1-800-873-7138 to talk to someone or hop online at www.minesandassociates.com and login to your PersonalAdvantage for helpful information on stress, resilience, fitness, nutrition, and tons of other topics and wellbeing resources.

To your wellbeing,

Nic Mckane

The MINES Team

The post Stress Awareness: How to be proactive with your stress management appeared first on MINES and Associates.

What is the groundhog scared of anyway?

Of course by now you’ve realized that we are talking about more than just a groundhog’s shadow here. The shadow really is anything that might represent unknown situations, new paths in life, or adverse situations that we may be worried about that may be stressful or undesirable like a lost job or medical procedure. Like the winter months, uncertainties and uncontrollable circumstances are unavoidable. These are the shadows in our lives and how we learn to think of these shadows can make all the difference when it comes to maintaining a positive mindset and continuing on with our lives productively and without causing ourselves undue stress. While it is natural to face challenging situations with caution, you must not let the need to be careful and thoughtful lead to fear and anxiety. Instead it is important to focus on what you can control and let logic, mindfulness, and confidence guide your thoughts because by letting go of what you can’t control you give yourself less to worry about that can’t be helped while more energy is spent on matters you can actually impact in a positive way.

Look at the bright side

Being optimistic is all about maintaining focus on the good in our lives while letting go of the bad. This sounds simple but as most of us can agree this can sometimes be very difficult to achieve. With the right tools and a little practice it is totally possible. Your mental state and perception can have a profound effect on how you feel physically and emotionally – affecting things like how much energy you have, how motivated you are to do physical or strenuous tasks, or how much anxiety or grief a negative interaction can create. To combat this, it is helpful to set your expectations in a positive manner by imagining positive outcomes rather than always feeling the worst will happen. Try using positive self-talk to promote good thoughts that bolster your confidence. This includes internal phrases such as “I can do it,” “This will work,” and “Everything will be okay.” These may sound cliché but it is important that we have these positive expressions in our repertoire to act as a counter to the negative thoughts that can creep into our minds in order to give you a way to balance out the nature of thoughts that may be passing through your mind at any given moment.

If anxiety, worry, or fear are a common occurrence you can help break your mind of these habits with practice. Working on being proactively mindful throughout the day can help with this. There are many ways to do this and it is important to figure out what works best for you because there is no “one size fits all” when it comes to positive thinking.

To get you started here are a few ideas. Practice meditation or just some mindful breathing exercises for a temporary respite from your day. Find quiet spots where you can spend a moment or two to unwind and take a few deep breaths during your routine. If you have more time you can schedule in regular meditative or mindfulness practice. While tough at first, meditation becomes easier. For starters you can try a mindful breathing exercise. To do this simply close your eyes and breathe in and out slowly making each inhalation and exhalation last 4-6 seconds. Count the seconds in your head or out loud if it helps and make sure to focus on each breath as it flows in and out. You will slow your heart rate and begin to relax. I recommend doing this for at least a minute but go for as long as you want as the longer you practice this the more at rest you will feel. This is a great way to wind down at night before you go to sleep as well.

This next one is a tip that a counselor once recommended to stop negative thoughts, or all thoughts really, if you are feeling overwhelmed. This may sound odd but what you do is dunk your face or even your entire head in cold water. What this does is provide a shock to your system that acts as a thought interruption and force some reallocation of blood flow. This will help distract your mind from negative thoughts you may be dwelling on and reset your fight or flight response. Again this one may sound uncomfortable, but trust me, when you do it your anxiety will definitely feel less overbearing.

Here at MINES there is an exercise that we ask people to do when we are teaching our clients about optimism and positive thinking. First thing you need to do is find a partner as you will need two or more people. Next, think of a challenging situation or instance that would normally trigger pessimistic thoughts or negative thinking. Share your thoughts, pessimism, and reasons behind them to your partner(s). Your partner(s) then challenge your beliefs or thoughts about the situation. This exercise is designed to show you how different perspectives can be had around the same situation and to challenge the basis of negative thinking. Another benefit of this group dynamic is that you get to share your worries and thoughts, more often than not finding that others share similar feelings. This creates a sense that you are not alone which helps create another source of comfort.

Don’t Run from Your Own Shadow

It’s important to understand that a lot of our negative assumptions are rooted in habit, otherwise it’s easy to place blame on yourself which is counterproductive. And just like any bad habit it will take some determination, mindfulness, and patience to break. Always keep in mind that you are not alone in your efforts. Reach out to friends, family, and co-workers and help each other challenge negative thinking. We hope that some of the tips and techniques that we talked about here will help you stay positive, and if your employer has an EAP like MINES don’t hesitate to call them up and talk to someone that can help you with your goals. Continue to practice challenging your negative thoughts and maintaining an optimistic outlook and we are confident that regardless that the groundhog saw their shadow this year you certainly won’t be the one to hide from 6 more weeks of winter.

To Your Wellbeing,

Nic Mckane

The MINES Team

The post Why the Groundhog is a Pessimist: Or How I Learned to Stop Hiding from My Shadow appeared first on MINES and Associates.

This month is not only packed full of holidays and events, it celebrates Weary Willie, the character played by Emmett Kelly in the mid-1900s.  Weary Willie day reminds us of the importance of laughter which is very appropriate when you think of how stressful this time of year can be with the holidays, from dealing with family to making sure you have enough money and time to buy presents for people.

Emmett who performed with Ringling Brothers and Barnum, along with other circuses, was one of the few clowns who were depicted as being sad. He was classified as a hobo clown who couldn’t do much right. However, he knew how to make people laugh but also evoked sympathy from the audience. By celebrating Weary Willie and the art of clowning this month, it reminds us to find fun and enjoyment during life’s struggles and the hardships that may happen during this time of year. Whether it is just finding ways to alleviate stress or taking time to learn to juggle or ride a unicycle, remember this season will pass and it is important to find ways to smile every day. To learn more about Weary Willie and the impact he had on the world of clowns, check out this article: https://www.britannica.com/biography/Emmett-Kelly

Don’t neglect your total wellbeing. Remember all 8 dimensions of your wellness are important to keep in focus during this season to help reduce stress and be able to enjoy this time of year. You need time to replenish so make sure you do! Take time to evaluate how you can make your Physical, Emotional, Spiritual, Financial, Intellectual, Occupational, Social, and Environmental wellbeing be fulfilled so you can alleviate stress around these areas.

Here are some great tips while preparing yourself for this Holiday Season:

1. Maintain your health. Watch what you eat and drink, get enough sleep, and don’t neglect doing your exercise program. By focusing your energy towards your wellness goals, you will feel better and be able to accomplish more.
2. Be easy on yourself. It is ok to feel sad or grieve the loss of someone who isn’t here to enjoy the holidays with you. Acknowledge those feelings and express these normal feelings. It is natural during the holidays to feel blue sometimes. However, remember if your workplace offers an EAP they are there to help if you do want to talk to a professional about what you are feeling and if you want help processing those emotions.
3. Carefully choose the events to attend that will bring the most joy to you. Focus on what the true meaning of the holidays are for you so your celebrations are the most meaningful. Celebrate each event you do this season so you can look back on this time as a good time verses something you have to do. This includes baking, decorating, writing a meaningful letter to someone, or choosing the perfect gift.
4. Shop within your budget and plan in advance when, how, and where you will shop. Don’t let money worries add any stress. Giving from the heart is more important that giving an expensive gift.
5. Be more realistic about holiday expectations – both yours and the ones others may have of you. Whether it is managing your time wisely and figuring out what you can cut out to reduce the stress or being reasonable about what you can accomplish by limiting your baking, decorating, and gift-giving. Make sure to give yourself and others a break if things don’t go according to plan.
6. Find ways to experience happiness this season at work and at home. No matter what happens around you or who is a “Grinch”, don’t get ruffled by others’ behaviors and keep that smile on your face. Consider including your co-workers in your plans if they don’t have any or helping out in a soup kitchen, sharing something funny with someone every day, or buying yourself a gift no one will think of getting you to help make this season the best yet.
7. Recognize that family differences won’t disappear just because it is the holidays. Work on building a relationship by finding common ground or starting a new tradition. Share fun stories and start to heal those past hurts through forgiveness and love.
8. Take time to sit, enjoy your surroundings, and relax. Take in the weather, your home, and focus on finding a moment each day to enjoy the activities happening around you whether it is going snowboarding or sitting by the fireplace reading a good book.

We hope this list will help you have a successful, joyous, and wonderful holiday season that is stress-free!

To Your Wellbeing,

Raena Chatwin

Happy Holidays from the MINES Team

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Not only is this a great effort to support community resources in Colorado, but the people and organizations involved are doing important work that wouldn’t be possible without public help and donations. Some of these great organizations are companies that MINES serves and works with every day. In fact, some of our great partners include:

• Childrens’ Hospital
• COLOR
• The Gathering Place
• Harmony Foundation
• Mental Health Center of Denver
• Mental Health Colorado
• Mental Health Partners
• Peer Assistance Services
• Rocky Mountain PBS
• Salud Family Health Centers
• Valley View Hospital
• Via Mobility Services

We know that not everyone has the means to donate, but if you are willing and able to help we ask that you please consider giving during Colorado Gives Day either to one of the organizations listed above or to one of the many other important causes from Colorado non-profits. At Coloradogives.org you can search by location, company, or cause so that you can find a cause that you’re passionate about and make sure it gets the support it needs to keep serving the Colorado community.

Thank you to all that can donate or support these great causes in your own way. Our thriving community is only possible with the help of people like you.

To your wellbeing,

– The MINES Team

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The actual list of mind boggling performances is almost endless. Over the next few weeks, we will get to observe upsets when the favorites were viewed as unbeatable, persistence in the face of pain from injury, and compassion and generosity of spirit. A great example of compassion in the moment of competition came when Canadian sailor, Lawrence Lemieux was in position to medal and stopped to help capsized competitors who were injured. We will see records broken and participants happy just to be there.

All will get to face the stress of competing on a world stage where terrorism threats are a constant worry, Zika virus looms in the background, and personal health and safety may be compromised due to water sanitation or local crime.

How they respond will be related to a number of psychology of performance variables and factors such as their mental preparation and resilience (beliefs, visualization, problem solving), their training (finding that fine balance to peak in their events at this time versus burning out before), their social support network (how their coaches, teammates, friends, family, and loved ones add positive (support, encouragement, role modeling winning behavior and attitudes, affection)versus negative energy ( distractions and nonproductive criticism), how their nutrition holds up, and what is driving them to succeed.

The stories will be unfolding! I hope you get a chance to watch and learn.

Have a day filled with equanimity  and extend loving kindness, compassion and sympathetic joy to everyone you meet today.

Bob

Robert A. Mines, Ph.D., CEO & Psychologist

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	March 2016: Emotional Wellbeing
Get Involved! Welcome to the March issue of TotalWellbeing! This month we are bringing you resources to support your Emotional Wellbeing. As you nurture your Emotional Wellbeing remember that it is important to look at the bright side. The interplay between our perception and our emotions is a powerful connection that is important to be aware of. Put simply, depending on your outlook, your mind can perceive a situation in a positive light or a negative one, in turn making the situation either better or worse than it may actually be. It is important to remember that you have the power to influence your perception and to take steps to make sure you maintain a positive outlook as you navigate life’s day-to-day challenges. For a closer look at this month’s topic and helpful resources please check out The Path and The Connection below. We hope you saw our posts on MINESblog last month. If you missed it you’re sure to want to check out our examination of the leadership and culture of the Denver Broncos as they headed towards their Super Bowl 50 victory. Next our Leap day post may have explored what you can do with a little extra time on your hands, but don’t worry you don’t have to wait another 4 years to take advantage of it, seize the day now! As always, for more information please check out the links to the left or hit the share button to send us a message. See you next month!   To your total wellbeing, The MINES Team
The Path: Emotional Wellbeing and Perspective This month we’d like to talk about the relationship perspective has with our emotional wellbeing. It’s the old metaphor of looking at a glass as half full rather than half empty. Keeping your mind on the positive side of a situation can be a very powerful tool in your wellbeing repertoire. For instance if you try and perceive a typically anxiety-inducing situation as a challenge that you can overcome, rather than an insurmountable obstacle, you can begin to turn your anxiety into excitement as you strive to triumph over whatever is in your path. So if you need an emotional boost try changing your perspective, you can accomplish this by doing something that will put your mind into a different mode of thought. Try listening to some music you love, doing something creative like painting or writing, going outdoors for some fresh air, or try going somewhere new such as a new restaurant. You’ll find that a change in perspective may help you see things in a more positive light!
Tips for you: Taking care of your emotional health is as important as taking care of your physical body. If your emotional health is out of balance, you may experience high blood pressure, ulcers, chest pain, or a host of other physical symptoms. Check out 10 ways that you can boost your own emotional wellbeing. Read tips here!
The Connection: Get Involved Wellbeing does not simply start and stop at the individual. Our community is connected to each of our own individual wellbeing in a huge way. When we are well we can better function within our community.  We can help our fellow humans thrive, and in turn, when our community is prospering, it helps each of us reach our goals as individuals. So why not help our community so we can all thrive together? Each month we will strive to bring you resources that can help you enhance the wellbeing of those around you or get involved with important causes.
Community Wellbeing Resources: When the going gets tough even the tough can get emotional. Everyone needs support sometimes and there is nothing at all wrong with that. In fact it is very healthy to seek support when you need it. Friends and family are a great source for this type of support, however, sometimes you need to talk to people that can better relate with the situation. That’s where support groups come in. They can be a great way to connect with people that are going through the same thing you are. Check out Mental Health America’s database of support groups to find local support over a wide variety of topics. Check out this great resource!
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.
		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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A colleague or employee contemplating suicide can be overwhelming for HR representatives, supervisors, and managers.  You may not know what your role is or how to offer support without overstepping professional and personal boundaries.  One of the most difficult questions has to do with assessment.  How does one determine if a person is really at risk for suicide, and if a risk is detected what is the most effective way to intervene?

This blog provides a brief reference, or starting point, for developing strategies to manage suicide in the work place.   It addresses warning signs, prevention tips, and postvention tips.  It also offers suggestions for what you can do to support those who have lost an employee or co-worker to suicide.

When a person is contemplating taking their own life, they often will not voluntarily tell anybody.  They may, however, reach out in non-direct ways.  Below are some warning signs that someone may be contemplating suicide:

1. Talking, writing about suicide/death. The phrases, “I wish I were dead” or “the world would be better off without me” are common examples of things suicidal people might say.
2. Someone might be suicidal if they begin actively seeking access to guns or other weapons, pills, etc.
3. They begin putting their affairs in order. Things like making a will, or tying up loose ends as not to be a further burden on friends and family might be a sign that they are contemplating leaving for good.
4. A person who appears down, depressed, or hopeless.
5. Isolating themselves from others. Somebody who normally engages socially might become isolated or start to withdraw from co-workers, work engagements and other social obligations might be suffering from major depression.
6. Increase in risky behavior. If a person significantly increases alcohol, or drug use, incidents of unsafe sex, calling into work, reckless driving, or a host of other harmful activities, they are demonstrating unsafe behaviors and may have given up.

If you witness one or more of the above behaviors the next step is to determine their risk.  It is helpful to consider multiple factors that could increase ones risk.  The brief list below is a place to start.

1. Biopsychosocial factors: The individual is at higher risk if they have a history of trauma or abuse, alcohol or drug addiction, or mental health issues–especially those that have gone undiagnosed or untreated.  If there have been previous attempts and/or a family history of suicide then this would increase the likelihood that someone would seriously complete suicide.
2. Sociocultural factors: Being part of a stigmatized, non-dominate group in society like LBGTQ can cause a person to feel isolated especially if they do not have the support of friends and family.  The person may have been in a social environment where suicide is normalized, they may have had friends or family complete suicide which makes suicide contemplative.  Barriers to mental healthcare associated with socioeconomic issues prevent individuals obtaining the help and early intervention they need.
3. Environmental factors: These might include a recent job loss, dropping out of school, or loss of a loved one or relationship.  The person may live in an environment where access to guns or pills is readily available increasing their means–subsequently increasing risk.
4. Does the person have a plan, intent or means to commit suicide? If somebody discloses that they have a specific plan to harm themselves, high motivation to do so, and a way to do it, they are at high risk for committing suicide.

If you have seen the warning signs in someone and determine that they are at high risk and you feel they are in imminent danger you should get them to a mental health professional, call 911, or take them to the nearest emergency room.  For long-term suicide prevention tips in the workplace see the ideas below.

Prevention tips:

1. Make help accessible by posting suicide prevention hotlines in lunchrooms, break rooms, and bathrooms.
2. Raise awareness regarding resources; make sure employees know that they have an employee assistance program (EAP) and that using the benefit is confidential. Post flyers with numbers to the EAP so that number is accessible to everyone. Oftentimes EAP programs are accessible to human resource representatives, mangers, and supervisors; take advantage and seek advice.  Have a list of community resources that offer mental health services.  Let employees know that they can also talk with their human resources representative.
3. Educate employees by destigmatizing mental health and substance abuse issues by offering lunch and learns or trainings on various topics such as suicide, healthy coping skills for managing stress, anxiety, depression, and substance abuse issues.
4. Create a balanced work environment by allowing for “mental health” days or offering work from home days if it’s possible. Managers and supervisors can help by assisting in resolving work problems as they arise and managing conflict effectively between co-workers, managers, and supervisors.

If your company has experienced a suicide, the loss of a colleague or employee can be shocking and traumatic. Below are a series postvention tips that might be helpful in the event of a workplace suicide.

Postvention tips:

1. Acknowledge that your employees may have strong emotions surrounding the suicide and will need opportunities to express their feelings.
2. Supervisors and managers should be on alert for PTSD symptoms. A drastic change in behavior may be a sign that a person is having a hard time dealing with the incident.
3. Encourage healthy grieving by providing a basic understanding of the stages of grief: Denial, Anger, Bargaining, Depression, Acceptance.  The stages of grief affect individuals differently at various rates.   Some employees may express their grief as sadness or anger over a long period of time, while others may get back to their normal lives rather quickly.
4. Offering empathetic and compassionate listening will give employees permission to talk openly with their supervisors and managers and will give them the opportunity to ask for what they might need in their grief. Being accessible to employees lets them know that they are not alone and that they are supported
5. Become a role model for healthy grieving by being open with your feelings surrounding the suicide.

The purpose of this blog is not only to help employers notice the warning signs of suicide and help them assess their employee’s risk for suicide, it also serves as a basic framework on how to instill awareness regarding suicide, prevention and postvention tips in the workplace.  It is likely that if there is early recognition and intervention of a person who is contemplating suicide, that there can be a positive outcome.  In honor of suicide prevention month remember, asking someone “how are you doing” or “are you ok” should reach farther than the project they’re working on.  By asking and being open to talk, you can save a person’s life.

Helpful resources:

http://www.suicidepreventionlifeline.org/

http://www.crisischat.org/

http://www.suicide.org/suicide-hotlines.html

http://actionallianceforsuicideprevention.org/sites/actionallianceforsuicideprevention.org/files/Managers-Guidebook-To-Suicide-Postvention-Web.pdf

Crisis Lines:

1-800-273-TALK (8255):  This number will connect you with a mental health professional who will be able to assist you.

Apps:

Ask:  https://itunes.apple.com/us/app/ask-prevent-suicide/id419595716?mt=8

The Jason Foundation:  http://jasonfoundation.com/get-involved/student/a-friend-asks-app/

MY3:  http://www.suicidepreventionlifeline.org/gethelp/my3-app.aspx

Alea Makley, MA
Case Manager
MINES & Associates

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