Around 4.8% of adults in the U.S. experience serious suicidal thoughts. Tragically, suicide is the second-leading cause of death for children aged 10 to 14; it’s the 3rd leading cause of death for young people aged 15 to 24, and the 12th leading cause of death overall.

It’s clear that suicide is a very serious and growing public health crisis that’s taking lives. But there is something that we all can do to help promote awareness and prevent suicide. This is especially true in the workplace, considering most people who die by suicide are of working age. Employee wellbeing is a cornerstone focus for the team at Mines and Associates.

In today’s MINES blog, we’ll talk in-depth about the topic of suicide, including what you can do to help.

If you’re having serious suicidal thoughts or are thinking of ending your life, there is crisis support available to you. You can dial or text 988, open an online chat with the National Lifeline, text hello to 741741, or visit your nearest emergency room.

Do you know the warning signs of suicide?

One of the most powerful ways to help prevent suicide is to learn how to recognize the warning signs that someone might be feeling suicidal. When you’re able to recognize that someone needs support, whether that be the mental wellbeing of an employee or a friend, you’re more likely to be able to help them in a timely manner.

According to the American Society for Suicide Prevention, most people who die by suicide do show at least one sign that they’re having suicidal thoughts. These warning signs are especially important to pay attention to if they’re paired with a stressful event or sudden change in the person’s life – something like a divorce, job loss, and so on.

Some of the most commonly seen warning signs for suicide include:

• Behavioral changes: You may notice sudden and unexplained shifts in behavior, like withdrawal from social interactions and isolating oneself.
• Talking about death: People who are thinking of suicide often talk a lot about feeling hopeless, wishing they were dead, or not having a reason to live. Take these things very seriously.
• Performance decline: At work, you might notice a sudden drop in performance or productivity.
• Mood swings: The person might have frequent mood swings or get irritable more easily.
• Hopelessness: Listen for expressions of hopelessness, helplessness, or feelings of being trapped.
• Searching methods of suicide: You might find out that someone has been searching for methods to end their lives or trying to gain access to a weapon. This should be taken very seriously.
• Self-criticism: Be aware of increased self-criticism or negative self-talk.
• Giving away possessions: Watch for signs of giving away personal belongings or making final arrangements.
• Saying goodbye: Be alert if someone says goodbye in a way that sounds final or unusual.
• Increased substance use: Notice an increase in alcohol or drug consumption.
• Reckless behavior: Pay attention to engaging in risky or reckless behavior without concern for consequences.

What to do to help someone who may be thinking about suicide

If you’re concerned that someone in your life is thinking of ending their life, then it’s important to act as quickly as possible. The wellbeing of employees and friends alike is very important to pay attention to. When people feel listened to and supported without judgment, they tend to feel less hopeless and overwhelmed. You can be the one to help and support a suicidal person in this way. In general, you can follow these 5 actions for suicide prevention suggested by the Suicide & Crisis Lifeline:

1. Ask the person about how they’re feeling. Don’t be afraid to ask them directly if they’ve been thinking about taking their own life. Despite common misconceptions, asking people directly about suicide can actually decrease, not increase, suicidal ideation.
2. Talk to the person and listen to them with empathy. Your simple presence can make a huge difference. Check-in with the person regularly and make sure they know you’re there for them and that they matter to you.
3. People without access to lethal means (like a firearm) are much less likely to die by suicide. Take necessary actions to keep the person physically safe. For example, you might ask them if you could store their firearm or drugs for them until they’re feeling more hopeful.
4. Connect them to helpful resources. Stay with the person while they call one of the crisis resources above. Go with them to an emergency room or crisis center. Help them get in touch with their therapist. Treat the situation like the life-threatening emergency that it is.
5. Follow up with the person continuously, especially after they’ve been discharged from a hospital or another type of treatment. Don’t forget about them after the immediate crisis passes.

Suicide prevention at work: What role do employers play?

Most working-age adults spend many of their waking hours in the workplace. This means that employers have an enormous responsibility – and opportunity – to create a priority for mental health and actively support suicide prevention through employee wellbeing initiatives.

Here are some actions that employers can take. This Suicide Awareness Month, take a look at your workplace policies and culture and consider what may need to be improved.

• Raise awareness. Educate employees about available mental health resources, including hotlines, support groups, and online platforms. This information should be easily accessible and openly discussed.
• Destigmatize Mental Health Conversations. Encourage open dialogue about mental health to break down stigmas. Training sessions or workshops can help managers and employees navigate these conversations appropriately. Lead by example, and talk about your own mental health as well.
• Offer flexible work arrangements. Recognize that mental health struggles can impact your employees’ ability to work consistently. Providing flexible schedules or remote work options can alleviate stress and promote work-life balance.
• Develop comprehensive mental health policies that include guidelines for addressing concerns, accommodations, and resources. Ensure these policies are communicated clearly to all employees for their wellbeing and workplace success.
• Offer mental health training for managers and supervisors to recognize the warning signs of suicide (and other mental health concerns) and respond effectively.
• Develop a clear crisis response plan that outlines steps to take in case of a mental health emergency. This can help ensure a fast and appropriate response when an employee is in need.
• Promote an overall supportive work environment. Cultivate a workplace culture that values well-being. Recognize achievements, encourage breaks, and discourage overworking.
• Consider partnering with mental health organizations. Collaborate with local mental health organizations to access resources, training, and support for employees.

Lastly, your Employee Assistance Program (EAP) is a mental health resource that’s always at your disposal. The MINES & Associates EAP offers free and confidential counseling 24/7 to all of our members. Our team is staffed by doctoral-level psychologists, clinical social workers, and masters-level therapists who can provide help and support for an employee who may be in need. Employee wellbeing is important for the greater good in all of society.

To learn more, get in touch with us!

To Your Wellbeing,

The MINES Team

The post September is Suicide Awareness and Prevention Month. Here’s How Employers Can Do Their Part appeared first on MINES and Associates.

As this very complicated and confusing year comes to a close, I hear many people say it can’t happen fast enough!  I echo those sentiments except in one important regard and that is the progress that has been made this year in the field of Alzheimer’s disease and other forms of dementia.  November is National Alzheimer’s Awareness month and as such, it is fitting to highlight new developments in promising research, tips for maintaining our brain health, and a quick update on the role Alzheimer’s/dementia has played, and continues to play, in my life.

First, let me assure you that I have never been more optimistic than I am right now that a breakthrough is on the horizon.  The National Alzheimer’s Plan that was written into law in 2010 calls for prevention, treatment, and cure by 2025.  Despite some temporary setbacks in clinical trials due to Covid-19, things are back on track and the neuroscience experts whom I know are equally optimistic that we have a great chance of meeting or beating that goal!

As a quick reminder about why this topic is so important to me, three of four parents in my immediate family were diagnosed with Alzheimer’s, the most common type of dementia.  Our “Lovies”, as we refer to them, lived for 16, 14, and 11 years with the disease and it would be an understatement to say that it changed every aspect of our lives.  While it has been six years now since our last Lovie left us, striving to rid the planet of dementia, at least in some small way, remains my purpose and passion.

I continue in my role at MINES and Associates as a provider of Employee Assistance Plan Alzheimer’s/dementia coaching and corporate client dementia training.  After recently completing a six-year term on the Alzheimer’s Association Board of Directors, I continue as a volunteer community educator for them and also serve as their public policy ambassador to Capitol Hill, where I speak with congress about dementia research funding and legislation.

I am now in my fifth year as the volunteer Community Chair for Dementia Friendly Denver, which is affiliated with Dementia Friendly America, a White House Conference on Aging program announced in 2015.  We present a free one hour program through DFD for organizations and community groups called Dementia 101 + Reducing Your Risk.  In 2019, I delivered 135 of these learning sessions around the greater Denver area and am now presenting them virtually.  FYI, you can reach me at 800.873.7138 for MINES and Associates EAP dementia coaching or at dementiafriendlycolorado@gmail.com for community group presentations.

Now for the juicy and exciting news!  Among the many dementia findings the scientific and medical community has announced this year are the following:

• New research supports the positive impact of flu and pneumonia vaccinations on risk reduction for Alzheimer’s disease. Discuss these vaccinations with your doctor as there may now be more than just the obvious advantages.
• At long last, a simple blood test for Alzheimer’s disease is in the final stages of clinical trial and may be available in a year or two! Rather than denying the knowledge of impending dementia, we now know that important lifestyle changes might delay onset.
• The next bit of great news is that the FDA has approved the drug Aducanumab for final review for the treatment of Alzheimer’s! If this last step meets standards, it will be the first true treatment for Alzheimer’s, as current drug therapies may provide some relief for symptoms, but do not slow the progression of the disease.
• To keep the good news coming, diagnosis guidelines have been improving for the past few years and PET scans can now detect excess amyloid-beta and tau, the hallmark brain proteins for Alzheimer’s, in living brains! This is big news versus waiting until autopsy to determine the pathology of the disease.

And now, because I could never conclude my yearly dementia update without a list of the 15 real things we can all do at any age to reduce our risk for Alzheimer’s and other forms of dementia, here you go…

• Exercise – Regular cardiovascular exercise is the closest thing we have to a silver bullet while we await a cure.  Be sure to check with your doctor to make sure it is safe for your overall health.
• Diet – Adopt a Mediterranean diet high in vegetables, fruits, and lean proteins.  Avoid salty, sugary, fatty, and fried foods, and limit red meat consumption.  Blueberries are awesome for your brain!
• Sleep – Good sound, natural sleep is critical in allowing your brain to rid itself of toxins.  Put your devices in another room, make it cool and dark, and discuss sleep issues with your doctor before taking sleep aids. Ask your doctor about classes of drugs that should be avoided by those over 50 as they may increase risk for dementia.
• Heart Health – There is a correlation between dementia and cardiovascular disease, high blood pressure, diabetes, and obesity.  If it is good for your heart, it’s good for your brain!
• Cognitive Evaluations – As you get older, ask your doctor to include a cognitive evaluation in your annual physical.  Staying on top of cognition changes can help you make important lifestyle adjustments to reduce dementia risk.
• Smoking – There is a direct correlation between Alzheimer’s disease and smoking.  Enough said!
• Mental Health – Depression, stress, and other emotional conditions can negatively affect cognition.  Discuss these with your doctor for treatment.  Manage your stress through safe exercise, yoga, meditation, etc.
• Hearing Loss – There is an increase in Alzheimer’s/dementia among those with untreated hearing loss in middle to older age.  Discuss hearing loss with your doctor. There should be no stigma for hearing devices!
• Social Interaction – Involvement with others is critical for brain health.  Especially in the year of Covid-19, socialize via online platforms, or safely distanced interactions.
• Continual Learning – Learn a new language, instrument, or hobby, or take online classes!
• Brain Exercise – While not every brain game may have science behind it, some do, so exercise your brain through games, puzzles, and new challenges.
• Helmets – Always use your seatbelt and wear helmets when biking, skiing, etc. Protect your most important asset, your brain!
• Air Quality – New studies show a correlation between brain health and pollution.  Protect your cardiovascular health by wearing a mask in heavily polluted cities or fire/smoke areas.
• Alcohol – Excessive alcohol consumption can contribute to cognitive decline.
• Inflammation – Studies show a correlation between cognitive issues and brain inflammation.  Avoid a diet that can increase inflammation.  Choose salmon, broccoli, walnuts, avocado, and other anti-inflammatory foods.

So…as National Alzheimer’s Awareness Month is observed during November, and this crazy year wraps up, please know that hope is plentiful on the Alzheimer’s/dementia front!  And thank you for helping to spread the word about the lifestyle practices we can all do to keep our brains healthy and reduce risk for cognitive decline.

If you are living through the pandemic with a family member with dementia, remember to physically demonstrate safe practices versus using verbal reminders and most importantly, reach out to friends and family members to take a turn at caregiving to give yourself periodic breaks.  Maintaining your patience level and taking care of yourself are key.

Reach out to me through MINES and Associates for help in making a dementia plan, increasing your dementia knowledge, and honing your communication and interaction skills.  And use the Alzheimer’s Association 24/7 helpline (800.272.3900) and website (alz.org) to stay connected to resources and the latest news.

I wish you all a Happy Thanksgiving no matter what that may look like for your family this year.  Thanks for letting me share my thoughts and please stay safe and well!  – JJ

To your wellbeing

-JJ Jordan

Mines and Associates

The post National Alzheimer’s Awareness Update 2020 appeared first on MINES and Associates.

	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.

As a Human Resources Professional, a person of color and a student of the civil rights movement, today’s health and social pandemics serve as a reoccurring dream, nightmare, or both for me.  Everyone’s asking the big question, “Where do we go from here?” Frankly, I’m back to “How did we get stuck in the first place?”  Folks are saying today’s events of COVID-19 and the brutal killing of George Floyd are “wake up calls.”  People in the Black community are countering this by saying that most of America has been hitting the snooze button on racial inequities, social injustice, mass incarceration, and historical, systemic, and structural racism for over 418 years. Can it be real that the souls of Americans have finally “woke up” to the plight and experiences of so many who have not remotely experienced “this more perfect union”, or “the American dream.” 

My dear HR colleagues, my hope for you and us is to be able to provide leadership within our circles of influence, communities, families, and organizations, as we are charged with the attracting, developing, and retaining human resources or as it is commonly called in many of our companies – “Human Capital” – I prefer “Human Beings” or “People.” 

A “pandemic” is defined as “a disease prevalent over a whole country or the world.”  “Disease” is defined as “a particular quality, habit, or disposition regarded as adversely affecting a person or group of people.” COVID-19 is our most recent disease resulting in a global health pandemic. Racism is a disease that has been allowed to adversely affect Black people in this country and the world for centuries. Racism is not a new Pandemic! While the comfort values of prior generations produced legislation, systems, and policies that sustained the Racial Pandemic; generations X, Y, and Z have demonstrated little tolerance for the Racial Pandemic and have placed their lives on the line amid COVID-19 to ensure that their collective voices are heard.

This feels different than the Civil, Women’s, and Gay rights movements. Lots of people are saying that real change is needed and is finally here. Let me get really specific regarding how you as my colleagues and friends can be on the front lines, if you are not already, regarding this change.

1. Each generation operates based upon a set of core Values. If you are not having facilitated generational values discussions and training, you are missing a rich and bountiful opportunity to create a broad understanding of perspectives and learning.
2. Equity is the key to honoring Diversity and promoting Inclusion. Serious conversations with your Executive Leadership team regarding systematic and structural barriers that need to be removed/eliminated is critical. This includes an examination of policies, practices related to hiring, compensation, promotions, and career advancement. Diverse representation is the baseline to ensure that “all voices are heard.” A seat at the table is great, but a seat means nothing if the voice isn’t heard and acknowledged.
3. Assess the current climate in terms of a readiness for Change (Willingness versus Skills). Develop a plan to: Eradicate the disease that causes the Pandemic. “a particular quality, habit, or disposition regarding as adversely affecting a person or group of people.” This one will require significant heavy lifting. The demographic shift in America can be seen every night by those who are protesting. We see the rich fabric of a diverse nation right before our eyes. 40% of the U.S. workforce are Millennials. In many organizations where Equity, Inclusion, and Diversity work is a reality, there are Business Resource/Affinity Groups in place designed to bring unique perspectives that connect strategy, outcomes, management, community, and employee needs. These voices, if heard and acknowledged, can assist you and your company in answering the BIG Question – “Where do we go from here?”

The Reverend Doctor Martin Luther King, Jr. said, “In the end we will not remember the words of our enemies, but the silence of our friends.”

My HR friends, please do not be silent during these times of pandemic. A strong correlation exists between the two.

To your wellbeing,

Bobby King

Mines & Associates

EID Consultant

This post was provided by our friend and training partner Bobby King. Bobby has served over 25 years as a Human Resources and Workforce Diversity, Equity & Inclusion executive in high tech, municipal government, and healthcare.

The post Human Resources: Advocating for Change Amidst Pandemic and Protest appeared first on MINES and Associates.

The importance of keeping the routine

Keeping a workout routine at home will help in a variety of ways. First off, a routine will help add structure to the day and give you a goal to reach adding motivation to your mix. You will also enjoy all the benefits that exercise has to offer including better mood, reduced risks of chronic disease, better sleep, increased concentration, more energy throughout the day, and the list goes on.

Key elements of a workout routine

1. Warm-up – A warm-up gets your body ready to really move. Your warm-up should include a short duration (5-10 minutes) of light exercise such as walking, a slow pace on a real/stationary bike or elliptical, and some light stretches.
2. Cardio – You should aim to get about 150 minutes of cardio per week. For cardio, your activities can include jogging, running, or even brisk walking. Just make sure to keep that heart rate up. If you own a treadmill, elliptical, or stationary bike, these work great for cardio. Even a jump rope offers a great, and cheap, form of cardio you can do at or around your home.
3. Strength – This is any form of exercise that uses resistance to increase muscular strength. You should aim to do strength training at least twice a week, and there are several ways to do this. Bodyweight exercises are probably the easiest and most practical for at home workouts as you don’t need any equipment, just some space and your body. If you have some dumbbells or resistance bands, you can throw those into the mix. Just be sure to start slow, don’t use too much weight, and make sure to get at least a day of rest in between workouts, or at least work different muscle groups each day, to give your body a chance to recover. Don’t forget that eating well and getting plenty of sleep is key to your recovery period!
4. Flexibility – A more flexible muscle is a stronger muscle. Maintaining and improving your flexibility also decreases your chance of injury during workout and daily activities, increases blood flow, and will help you stay mobile later on in life. Stretching should be something you do every day. You can do basic stretches or even try a home yoga routine. Again, make sure to warm your muscles up first, start slow, and when you’re stretching make sure to pay attention to your body. You should not feel any pain while stretching.
5. Cooldown – Basically the same as a warm-up but at the end of your workout. A cooldown gives your heart a chance to slow down gradually, and your muscles to relax while still circulating blood so that you don’t get a build up of lactic acid which can increase soreness. Again, some mild walking, light stretching, and some nice slow movements should do the trick.

Keep track of what you’re doing

No matter what you choose for your home workout routine, it is important to track what you are doing to help set and maintain goals, gauge progress, and hit milestones. Here’s what you should be keeping track of:

• Distance – Miles run/walked, laps swam, yards sprinted, etc.
• Time – The minutes, seconds, or other fractions of time you spent doing a particular exercise.
• Intensity – Mainly for strength training. Track pounds lifted and repetitions of each exercise.
• Milestones and personal bests – Keep track of your best times, heaviest lifts, and longest runs/walks. These “bests” will help motivate you and give you something to beat.
• Other details – Anything else you want to track that may help you. This can be time of day you worked out, who you worked out with, personal metrics such as heart rate, weight, or even blood sugar levels for diabetics.

Stay motivated

• Challenge yourself and set goals – Setting goals like best times, weight lifted, or workouts per week are a great way to give yourself a goal to hit which will give more purpose and satisfaction to your efforts.
• Find a workout buddy – Finding a household member, or even a friend that you can have a virtual workout with over Facetime, Google Hangouts, or some other video call platform can be a great way to make workouts more fun and even competitive to boost motivation.
• Schedule your workouts – Again, in addition to adding structure to the day, scheduling your workout ensures there is time for it. If something comes up, make sure to reschedule your workout immediately. Don’t skip it!
• Make it into a habit – The key here is keeping to your routine. Keep the routine long enough and working out just becomes something you do. It will no longer be a chore or something you “have to do.” It will become an integral and important part of your day you will not want to miss.

Resources

• Your surroundings and your body – You don’t need a fancy home gym or a bunch of equipment to workout. You just need your body and some space. You can find tons of great bodyweight exercises online, and don’t forget to get outside and walk/jog around the block.
• Cheap equipment – If you want to do more than just bodyweight exercises but don’t want to break the bank, look for cheap and practical equipment. There are lots of options including a jump rope, a small set of dumbbells, a yoga mat, and exercise balls. These are all great additions to your home workout and can be found easily online.
• Free Workout Apps and Videos – Online you can find a ton of great and free workout videos and apps. These include Aaptiv, for tons of voice-guided workouts. Fitbit Coach, for video workouts that you don’t even need a Fitbit for. Asana Rebel, for accessible, guided yoga routines. Adidas Training and Running, for a bunch of free audio and video workout guides. FitOn for a mobile-friendly workout video streaming experience. These are just a sample of what’s out there and are also free. Make sure to look around for an app or videos that fit your style and goals.

To Your wellbeing,

– The MINES Team

Remember: You should only work out if you are healthy enough to do so. Consult a doctor if you are just starting a workout routine, and refrain from working out when sick or injured.

If you or a household member is experiencing stress, anxiety, hardships, or just want to talk about your physical wellbeing and need help, please remember that your employee assistance program is here for you. MINES counselors and wellness coaches are experienced and available. We offer counseling with licensed mental health professionals via telephone, video, and online text/message-based platforms as well as telephonic sessions with professional wellness coaches that can help you set and reach your personal wellness goals.

The EAP is available 24/7 at 800-873-7138 or visit www.minesandassociates.com
For more resources related to COVID-19 and remote working please click here.

The post COVID-19 Resources – Home Workout Essentials appeared first on MINES and Associates.

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

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

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

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

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

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

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

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

7. COGNITIVE RESTRUCTURING EXERCISE

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

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

Activating event such as a statement or comment

Belief that becomes self-talk

Consequence- emotional response

Dispute- what is the evidence?

Effect

To Your wellbeing,

– The MINES Team

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

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

	The Power of Forgiveness
“Mistakes are always forgivable, if one has the courage to admit them.” – Bruce Lee Hello! Welcome to the February 2020 edition of TotalWellbeing, your guide to the 8 dimensions of wellbeing. Forgiveness and supporting your Social Wellbeing will be the focus this month. It is easy to hold on to grudges and stay mad, especially when you feel that someone has wronged you, or betrayed your trust. However, holding on to negative feelings and refusing to forgive can take its toll on your own wellbeing. Forgiveness can be extremely tough, but once you find it in yourself to truly forgive someone, it can take a huge load off your back and free your mind to think about more positive things. It’s also important to remember that you do not have to forget just because you forgave. It is totally okay to forgive someone without wanting to remain friends afterward, the important part is that you free yourself of your grudges and prevent these negative feelings from the past from interfering with your present and future wellbeing. To get you thinking about how to forgive and the benefits you may see once you’re ready, use our resources like these helpful articles or this free webinar! 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 Learning to Forgive Forgiving someone who has hurt you deeply — a parent, sibling, spouse, ex-spouse, employer, or even a stranger — is one of the most difficult challenges you’ll face in life. Until you can forgive, anger, resentment, and bitterness will continue to eat away at your heart and mind, causing emotional and even physical damage because of increased stress. “Not forgiving means you carry in your heart the pain the person has caused you,” says Kathleen Griffin, author of The Forgiveness Formula: How to Let Go of Your Pain and Move on With Life. “Not letting go of this burden can keep you trapped in the past and unable to move forward into a better future.” Check out this article for a complete look at understanding forgiveness and tips to help you along the way including how to choose to forgive to lighten your emotional stress, practicing forgiveness, and helpful visualization and mindfulness techniques around forgiveness. Remember that if you or a household member are experiencing stress around emotional issues, including forgiveness, we can help. Please call us at 1-800-873-7138 to get connected right away. Also, PersonalAdvantage has a ton of great resources and FREE webinars this month to help you focus on your wellbeing while also being productive at work and home.
Supporting Your Social Wellbeing Learning to forgive can go a long way in enhancing your social wellbeing. That said, social demands and pressures can still take their toll even when the monkey of holding a grudge is off your back. So, what are some good ways to make social obligations and interactions less stressful? Try these tips: Be assertive but gracious. Stand up for your rights but do it in a way that doesn’t alienate others. This is particularly applicable when people want too much of you or your time. Seek out people who share your interests, people you understand and who understand you. Remember to smile. Be open with people and be yourself. Allow other people to be themselves. Work on your social skills and use them. Talk to people and be friendly. For more resources on supporting your social wellbeing, log in to PersonalAdvantage today.
Question of the Month What is one thing that you could forgive someone in your life for? Yourself? How would forgiveness help repair the relationship with this person/yourself?
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: Understanding Forgiveness MINESblog: New to TW? Check out our past Blogs! Keeping Your Spirit Healthy Important Links 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 Total Wellbeing: February 2020 appeared first on MINES and Associates.

The new year brings hopes and dreams for the future. You’ve made your resolutions — to lose weight, exercise, plan a dream vacation, for example.

Don’t forget, however, that you also spend one-third of your day at work. You can improve your on-the-job enjoyment and your productivity by making the following work resolutions.

Learn new skills
To keep your career moving forward and prevent burnout, learn some new skills. Investigate which ones you’ll need for a promotion or for your dream job, then make sure you acquire them. Make a resolution to always be learning something new.

Keep organized
Most people don’t function well in the midst of chaos. The clutter on your desk likely distracts you and muddles your thinking. If your office is disorganized, the time you spend getting organized will be paid back in less stress and increased productivity.

Make a resolution to spend the last 15 minutes of every day clearing your desk and getting organized for the next day.

Take daily breaks
Human beings aren’t built to sit at a desk for hours at a stretch — that’s why the coffee break was invented. But, there are better ways to use your breaks — quick, simple techniques that rejuvenate the body, mind, and spirit so you can return to work refreshed and ready to accomplish great things.

The following energizing breaks take less than two minutes: Count down from 10 to one, taking a deep breath with each number. Read affirmations, inspiring quotes or poetry. Read a couple of pages of a book. Put your hands over your eyes and visualize a favorite vacation spot. Gaze out a window. Listen to your favorite music. Stand up and stretch your muscles. Doodle. Drink a full glass of water. Eat a healthy snack. Take a short walk.

Structure your time
Are you wasting time taking care of things that just aren’t important? If so, you’ll be frustrated when you fritter away your workdays doing things your boss would consider insignificant.

The solution is to block off one or two hours of quiet time each day that you spend focusing on your important tasks. Since most people concentrate best in the morning, choose your quiet time early in the day. Then transfer your calls to your voice mail and put a “Do Not Disturb” sign on your door.

Make a resolution to set aside quiet time every day to work on your important projects.

Keep an accomplishment journal
Buy a separate notebook for an Accomplishment Journal. At the end of the day, write the date on a new page and write something that you accomplished. It doesn’t have to be something major. Even little steps of progress need to be acknowledged.

For example: “I dealt with Mr. Jones, a difficult customer, in a very kind and professional way.” “I wrote two pages of a special report.”

Writing such a journal increases your enthusiasm as you look for things to accomplish and write in your journal. Your focus will be on what you did instead of what you didn’t do. Keeping the journal will also give you more confidence during employee reviews or when asking for a promotion.

One last thought: When you follow through on your work resolutions and make them daily habits, you’ll experience increased productivity, more energy and enthusiasm and the joy of accomplishment.

The post Workplace Goals for the New Year appeared first on MINES and Associates.

	Interpersonal Relationships and Social Wellbeing
Welcome to the July 2019 edition of TotalWellbeing, your guide to the 8 dimensions of wellbeing. This month we will be exploring our interpersonal relationships and ways to enhance our social wellbeing. Our daily interaction with other people is a critical aspect of all our lives. It is important to remember that we can learn from both positive and negative interactions and that by learning from these encounters we become better at understanding others as well as being understood ourselves. For more information on interpersonal communications and social wellbeing check out these helpful articles, free webinars, and the information below. 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
Accepting criticism Accepting constructive criticism from others can be tough. It’s hard to learn from it and even harder not to take it personally. While this article goes more in-depth, we look at some of the key factors that go into learning from our mistakes and improving ourselves through external feedback. Anticipate – Accept the fact that everyone makes mistakes and that you’ll probably be criticized for yours. That way, criticism won’t come as a surprise. Ask – Asking questions accomplishes two things: It gives you specific information on how you can improve, and it teaches people they’ll have to be specific when they criticize you. Agree – When you agree with one part of the criticism, you become open to learning. An easy way to agree is to say something like this: “You might be right; my report doesn’t have all the details.” Analyze – You need time to process the information, determine if it’s a valid criticism and decide what you’ll do to solve the problem or correct the mistake. If you or a household member has anything they would like to talk to a counselor about, please call us at 1-800-873-7138 to get connected right away. Also, PersonalAdvantage has a ton of great resources and FREE webinars this month to help you focus on your wellbeing while also being productive at work and home.
Question of the Month Can you think of a negative interaction you have had with someone recently? What did you learn from it? Would you do anything differently if you could go back and have the interaction again?
Quote of the Month “The most basic of all human needs is the need to understand and be understood.” – Ralph Nichols
Community and Global Perspective This one goes without saying as interpersonal relationships and social wellbeing is at the heart of community building. As members of a community, we should strive to build personal and professional connections with others that will help enrich our communities and our lives. Especially in turbulent times, it is critical to come together and find common ground. What’s true is that the people around us are not going anywhere so the more we can unite the better. Strive to connect with those likeminded as well as those that have differences. It is only through dialogue, understanding, and compromise can we build lasting relationships and communities that will last our lifetimes and beyond.
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: Interpersonal Relationships MINESblog: New to TW? Check out our past Blogs! PTSD Awareness and Resources Important Links Visit our BLOG MINES and Associates 2019 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 Total Wellbeing: July 2019 appeared first on MINES and Associates.

Resources

• General information about the diagnosis of PTSD (signs symptoms, risk factors, and treatments) – https://www.nimh.nih.gov/health/topics/post-traumatic-stress-disorder-ptsd/index.shtml
• PDF version of the website above – https://www.nimh.nih.gov/health/publications/post-traumatic-stress-disorder-ptsd/index.shtml
• Here is a PDF of helping children/adolescents with disasters and other traumatic events. – https://www.nimh.nih.gov/health/publications/helping-children-and-adolescents-cope-with-disasters-and-other-traumatic-events/index.shtml
• Coping with traumatic stress reactions – https://www.ptsd.va.gov/gethelp/coping_stress_reactions.asp
• Negative coping and PTSD – https://www.ptsd.va.gov/gethelp/negative_coping.asp
• Mindfulness and treatment of trauma – https://www.ptsd.va.gov/gethelp/mindfulness_tx.asp
• Helping family member who has PTSD – https://www.ptsd.va.gov/family/how_family_member.asp
• Anonymous social support group – http://www.huddl.org/
• List of apps for self-help https://www.ptsd.va.gov/appvid/mobile/index.asp

Don’t Hesitate

We hope you find these resources helpful, and if you or someone you know is suffering from PTSD or PTSD-like symptoms, please don’t hesitate to seek out help. If you are looking for more resources or just want to talk to someone take a look at our hotline infographic here. You can also check out an article on the current state of diagnosis and treatment of PTSD by Bruce Shutan with contributions by our Chief Psychology Officer, Dr. Robert Mines, and CEO, Dr. Dani Kimlinger, on our publications page here.

As always, if MINES is your EAP you can call us 24 hours a day to get connected to counseling and other resources to help you or a household member in dealing with PTSD as well as a variety of other issues including stress, anxiety, depression, financial issues, and more. Feel free to call us at 1-800-873-7138 to see how we might be able to help.

To Your Wellbeing,

– The MINES Team

The post PTSD Resources 2019 appeared first on MINES and Associates.