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The Art of Resolutions

Nic Mckane — Tue, 08 Dec 2020 16:32:00 +0000

This time of year everyone is thinking of personal Resolutions or writing about making resolutions. How do you choose what is the best resolution for you? And how do you make sure you follow through with whatever resolution you decide on? And with 2021 starting off amidst COVID, how do you achieve your goals and/or resolutions?

There are many ways that you can look for, and choose, your yearly resolutions and I think there is merit to each way.

SMART Goals

First, you can set a SMART goal that is specific, measurable, achievable, timely. By having a SMART goal, you are able to track and document your success and you can see where you are struggling. You can also adjust or fine-tune your goal in this model as you need to since you have 5 points of adjustability. What may start as an achievable goal in January may not be achievable in the same way in September. It is a good idea to have a couple of options planned out on how to achieve this goal so you can continue doing it no matter what happens in your life. For example, if you want to lose 30 pounds, maybe you can plan to work out either by finding ways to do so at home or by changing your diet vs. relying on the gym as how you are going to achieve it. It is important to review this model often and adjust so you will be successful.

Wellbeing Focused Goals

Secondly, you can choose resolutions around one aspect of wellbeing for the whole year or one each month. This means you could make a resolution for the whole year to focus on your financial wellbeing or you could address one of the eight dimensions of wellbeing each month so you have a well-rounded improvement of your wellbeing. Our monthly newsletter works well for reference for those who want to do one per month. You can also look at how different areas of your wellbeing affects each other, like how your physical wellbeing affects your occupational wellbeing. Just remember to take into consideration that you need to be flexible in how you might achieve each wellness goal. (Our wellness coaching services can help with that too!)

Child-forward Goals

Thirdly, it is important to remember that whatever resolution or goal you come up with, it is essential for it to be beneficial or enjoyable for you so that you want to stick with it. Whether it is a way for you to smile more, connect to others, create something from nothing, or explore a new activity, resolutions only work when you like what you are getting out of them. So, as you design how you will achieve the goal or what your goal will be, keep this in mind. There are great webinars, trainings, and websites on common goals/resolutions and fun ways to tackle them. For example, if you want to walk more, find a beautiful area that is near you but you haven’t been to before and walk there. Or if you want to achieve financial balance, maybe consider downloading a game that is about money to help you think how you might best spend fictional money. Whatever you do, just remember that your resolutions and/or goals, should be something you want to achieve, and you will find the journey enjoyable.

Center Your Focus

Whether you choose to label your goals as resolutions or not, and whatever you choose to pursue in 2021, do so with your whole heart, stay focused, let others know your goals and resolutions so they can support you, and remind yourself that there will be ups and downs. Don’t be too hard on yourself when you fail. Be accepting of what changes need to happen so that you are able to accomplish your goals even if it isn’t too the extent you originally wanted. Focus on what really matters and the rest will fall into place.

MINES is proud to offer wellness training, coaches, and comprehensive wellness tools to help you and your household members reach their wellbeing goals. Feel free to outreach us if you would like a boost to your mental wellbeing or any of the other 8 wellness areas. Call us at 1-800-873-7138 to see how we can help you achieve your goals and resolutions.

To your wellbeing!

Raena

The MINES Team

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Total Wellbeing: January 2020

Nic Mckane — Wed, 01 Jan 2020 16:04:01 +0000

	Plan for the Perfect Year
*“The New Year stands before us, like a chapter in a book, ready to be written.”* *– Melody Beattie* Hello! Welcome to the January 2020 edition of *TotalWellbeing, your guide to the 8 dimensions of wellbeing. This month we are looking to help you get 2020 started on the right foot. We know, New Year’s resolutions can be a little cliché, and are often forgotten about as the year goes on, but this isn’t just about the New Year, it’s about a new you and learning how to build great new habits while breaking bad old habits. Wellbeing shouldn’t be something that you only think about once a year, it’s a lifelong drive to be well and happy. To get you started, or to help you keep going strong, use the resources like these helpful articles or this free webinar, to start 2020 with a bang! 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 Happiness as a Choice Are you a person who can act on tough questions? Questions like: What am I grateful for? What choices do I have? What actions can I take to improve my life? What are my primary strengths? How can I live a more balanced life? People who can act on these questions likely also describe themselves as happy. “Happiness is neither a mood nor an emotion. Mood is a biochemical condition, and emotions are transitory feelings,” says Dan Baker, Ph.D., director of the Life Enhancement Program at Canyon Ranch in Tucson, Ariz., and author of What Happy People Know. “Happiness is a way of life, an overriding outlook composed of qualities like love, optimism, courage, and a sense of freedom. It’s not something that changes every time your situation changes.” Check out this article for a complete look at skills to master your own happiness including: appreciation, choice, personal power, leading with your strengths, and more. Remember that if you or a household member are looking to set goals and enhance your wellbeing and happiness, we can help. Your EAP comes with 4 free telephonic wellness coaching sessions per year to help you achieve your goals. 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.
Seven Ways to Beat the Burnout Blues You may be experiencing burnout if you feel bored, fatigued, apathetic, impatient, and constantly irritated with your co-workers. Don’t panic, there’s hope. Some of the secrets to long-term job happiness are revealed in the 7 tips below: Change positions within your company — See how your skills can be applied in new ways within your company and seek out new opportunities to contribute. Find like-minded people — Finding people with a similar sense of humor, interests, and experience as you can help you see things in new ways and find fresh ideas that work with your lifestyle. Seek out short-term projects — Short-term projects can be a great way to explore new things and work with new people. Kind of like a test-drive for new hobbies you may like to take a deeper dive into. Get more education — Nothing like fresh skills and new knowledge to open new doors. Keep on learning — Stop. Learning. The more you learn, the more exposure you have to opportunities in the world you may have never even knew existed. Have pride in your job — Doing your job the best you can and having pride in your contribution can help you enjoy your job, endure rough patches, and beat burnout even in the worst of times. Don’t wait — If you start to experience burnout, don’t wait until it affects your work and you start looking for a new job. Instead, try making positive changes in your present job. Talk to your supervisor and discuss changes that could reenergize you! Check out this article for a full breakdown of these 7 tips. Remember that if you or a household member are experiencing burnout and want to talk to someone about it, we are here to listen. 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* Did you set any goals last year for 2019? If so, how did you do? What went right and what didn’t go so well and why? What can you do this year to make 2020 a successful year for yourself?

*Supporting Your Intellectual Wellbeing* Resolutions aside, the New Year is a very convenient time to start something new. What not make it something that is going to strengthen your mind, let you learn new things, and bolster your overall intellectual wellbeing? While there are tons of stuff you could do that would fit this mold, here are a couple suggestions to get you started thinking about what fits your interests, goals, and lifestyle. Brain games – Challenge yourself. Memory, puzzle, and brain teaser games can help you learn to look at problems from a different angle and improve your logical thinking patterns. Dancing or martial arts – Complex movement patterns. Anything that requires complex movements and pattern memorization can help create new pathways in your brain and help both hand-eye coordination and memory. Study a new language – The cognitive processes involved in learning a new language, as well as the act of translating one language into another, requires your brain to create new ways of communication across hemispheres. This not only helps cognition but can help prevent or slow the onset of dementia related symptoms and diseases. Brain support – Sleep, eat well, lay off the substances. What ever you decide to do to stimulate and develop your intellectual wellbeing, it’s critical to give your brain what it needs to thrive. Good sleep, and plenty of brain supporting nutrients like vitamin K, omega-3 fatty acids, protein, and beta carotene to name a few, are a great way to support your cognitive functions. It’s also important to not fill your brain with the bad stuff too. So make sure to avoid overloading yourself with sugar and highly processed foods, and limit or avoid alcohol and certain drugs as well. For more resources on supporting your intellectual wellbeing, log in to PersonalAdvantage today.
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: Mindful Meal Planning MINESblog: New to TW? Check out our past Blogs! Workplace Goals for the New Year 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!

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Total Wellbeing: November 2019

Nic Mckane — Fri, 01 Nov 2019 15:00:34 +0000

Managing Financial Stress & Physical Wellbeing

Welcome to the November 2019 edition of TotalWellbeing, your guide to the 8 dimensions of wellbeing. This month we will look at managing financial stress and staying mindful of your physical wellbeing during the holidays. With all the get-togethers, parties, and gift-giving this time of year, it is all too easy to spend too much and eat too much during the holiday season. The key here is to stay mindful and not let the fast-paced nature of the season and all the events distract you from your financial and wellness goals. The year is almost over, don’t let yourself drop the ball now. Stay mindful, stay strong. For more information on managing financial stress check out these helpful articles, free webinars, and the information below.

It is also Alzheimer’s awareness month. Alzheimer’s affects many people all over the world both those who have the disease and those that care for them. Please take time to read this month’s blog post for an update on the state of Alzheimer’s research and resources. And remember that MINES is here to help. If you are a caregiver and need to talk to someone, need help finding resources, or are grieving a loved one with the disease, please call us.

Also, just another friendly that you can now access your counseling services with MINES through an online text and messaging platform! It’s counseling whenever, wherever! Call us anytime for more info or to get set up!

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

How to Lower Your Financial Stress

Living with too much of any kind of pressure on a daily basis can take an emotional and physical toll, contributing to sleepless nights, backaches or headaches or, over time, even life-threatening diseases, such as high blood pressure or heart disease. Financial troubles are no different. The Consumer Federation of America (CFA) recommends a two-prong approach; relax and take action.

Relax, take a breath:

Focus on what you have, not on how much you’re lacking. List all your possessions, including material things, your health, and your relationships.
Eliminate clutter in your life. Tossing out what you don’t need and organizing the rest also can tidy up your emotions. Meditating or sharing your feelings with a nonjudgmental person can do the same.
Take care of yourself physically. Exercise is one of the best stress reducers. Eat a balanced, healthy diet.

Take Action:

Set up a budget. Write down where all your money is going — mortgage and car payments, food, gas, telephone, clothing. Then, see what can be adjusted so you can live within your means. Create a new spending plan and stick with it. If there’s nothing left to trim from your budget, you may need to think about new income sources.
Stop taking on new debt, immediately. If this means not eating out, not indulging in expensive entertainment or giving up a second car and taking public transportation, then so be it. Learn if you qualify for public or private financial assistance. Use low-interest savings to pay down high-interest debt. Debt can be very expensive to carry; once it’s paid off, your payments can go to savings instead.

Check out this article for a full breakdown of financial tips.

Remember that you and your household members have financial benefits, including financial coaching and free 30-minute consults for financial matters, available through the EAP. 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

What is one compromise you can make this year to lower your biggest sources of financial stress around the holidays?

Quote of the Month

“It’s not how much we give, but how much love we put into giving.” – Mother Teresa

Staying Mindful

At holiday parties, you don’t always have control over the types of foods available. Make the best of your choices and cut back on portions:

Take only a sliver of your favorite desserts.
If you’re having pie, don’t eat all the crust, unless it’s made from crushed graham crackers.
Sample the fresh fruit platter.
Avoid alcohol.
Eat a healthy meal before the party so that you don’t overindulge.

When you bring a dish to share, keep in mind that the guests may also be watching their eating habits. Offer healthy alternatives to feel good about what you’re serving.

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

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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PTSD Resources 2019

Nic Mckane — Wed, 26 Jun 2019 18:57:36 +0000

In the US, about 7% of men and 10% of women will develop PTSD at some point in their lifetime. While people in the military and other high-stress jobs such as paramedics, police, firefighters, and other first responders are at higher risk, these are not the only people at risk for trauma-related disorders. Anyone that goes through a traumatic event can develop symptoms. Even people who interact with trauma survivors can develop secondary trauma responses that can also cause issues. If you or a loved one is suffering from anything like this, it is important to seek out help and resources that can help you better understand and deal with the effects of any past trauma. To help you get started we have compiled a list of resources below.

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

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Total Wellbeing: April 2019

Nic Mckane — Mon, 01 Apr 2019 17:51:19 +0000

De-cluttering Your Life and Spiritual Wellbeing

Welcome to the April 2019 edition of TotalWellbeing, your guide to the 8 dimensions of wellbeing. This month’s focus is on de-cluttering which involves getting rid of stuff you don’t need that distracts you from what you actually want to focus on. We will also touch on Spiritual Wellbeing which is your overall sense of purpose and connection to the world around you. First, clutter can be physical, but it can also be mental or emotional. The important thing to remember is that clutter in any form can get in your way and overcomplicate issues that you may be dealing with. Too much clutter and your sense of purpose and motivation can suffer. By simplifying areas of your life, finding solutions and reaching goals become much easier, and the path to success much clearer. Take a look at these helpful articles, free webinars, and the information below for ways to connect better with the world around you and help you get rid of the pesky clutter that’s distracting you from your wellbeing.

If you missed us last month, last year, or you are new to TotalWellbeing, you can catch up on our newsletters page. Remember, 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. We will continue to focus on looking at each facet of wellbeing from a small, personal, level and then look at how it connects to the bigger community level as we explore how our wellbeing is tied to the world around us in often surprising ways.

To your total wellbeing,

The MINES Team

Less is more, stay mindful

One way to simplify your life is to practice mindfulness — to slow down and recognize and appreciate the simple things in life. To be mindful instead of mindless, stay in the moment and be conscious of what you’re doing. Don’t think ahead or look back.

When we look ahead constantly, we not only rush through the less pleasant tasks, we also tend to hurry through the things we love to do, because we’re always thinking or worrying about what we have to do next.

A good way to practice being in the moment is to follow your breath, a technique that doesn’t require any special training or self-consciousness. To breathe mindfully, take notice of your breaths and try to make them as calm and even as possible. Your breaths should be long and slow and should come from your diaphragm rather than your upper chest. Pay attention to each breath, letting thoughts fall away. For more check out this article.

If you would like to talk to a counselor or wellness coach about these topics, 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

What is one small thing you can start doing every day to help de-clutter your work or living spaces?

Quote of the Month

“Life is really simple, but we insist on making it complicated.” — Confucius

Community and Global Perspective

A simple way of enhancing your Spiritual wellbeing is by connecting with others around you and getting a sense of their feelings about their own purpose and meaning. Connect with friends, neighbors, and family members. What are their goals? What drives them? How do they approach each day with purpose? On one hand, you may find inspiration and shared meaning with those that mirror your aspirations, and on the other hand, you may be able to help others find what they need to renew their own sense of connection and meaning. By connecting with more people you will be exposed to a variety of viewpoints, beliefs, and lifestyles that will open your mind to new ideas as well as reinforce what’s already inside you strengthening your own sense of purpose at the same time.

This Month’s Focus

Check out this month’s webinar: Clear Your Clutter

MINESblog:

Sleep and Nutrition Go Hand in Hand

New to TW? Check out our past Blogs!

Important Links

Visit our BLOG

MINES and Associates

2019 Training Catalog

Balanced Living Magazine

MINEs Archives

Contact Us

Email MINES

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Total Wellbeing: November 2017

Nic Mckane — Wed, 01 Nov 2017 19:00:06 +0000

	November 2017: Emotional Wellbeing and Eldercare
Get Involved! Welcome to the November issue of TotalWellbeing! If you have been following TotalWellbeing you know that every month we focus on one of the 8 Dimensions of Wellbeing. As we dive into the last quarter of the year, we start to think about our friends and family that may be missing from the holiday dinner or about how much things have changed with our elderly family members and friends. This time of year is a perfect time to look deeper at our emotional wellbeing and how we can be resilient through the next couple of months. It is also a great time to look at how we can support and uplift those who have the incredibly hard job of taking care of their elderly family members, or work in the field of eldercare, as they also may struggle with their emotional wellbeing. For a closer look at this month’s topic and helpful resources please check out *The Path* and *The Connection* below or check out our newest infographic on Eldercare for some data and tips around planning for long-term care, or check out some helpful tips sheets here and here. To catch you up on MINESblog, October saw two important posts. The first post was around World Mental Health Day. Our post covered some information and history around mental wellbeing, and provided some helpful links to mental health resources. Our second post provided a firsthand account of emotional resilience in the wake of the Vegas Shooting from one of our team members that was in Las Vegas shortly after the tragedy. And don’t forget to check out the latest edition of BalancedLiving with great fall related resources just in time for the holidays. As always, for more information please check out the links to the left or hit the share button to send us a message. To be notified when we post more resources and articles make sure to subscribe to MINESblog. See you next month! To your total wellbeing, The MINES Team
The Path: When Eldercare and Emotions Collide It can be quite emotional to be the caretaker of a loved one. Whether you are the sole-caretaker or part of a team caring for someone, it drains you emotionally and physically. The responsibility of caring for another means you may not go out socially, you struggle with decisions that you may not want to make, and you may have financial strain all while living your own life. It is important to keep in mind if you know a caretaker, or are one, that you need to take time to examine your emotions and find a way to support your emotional wellbeing among everything else or to find a way to support the people you know. Remember self-care is just as important as eating healthy when it comes to your wellbeing. And if you know someone who is caring for someone else, remember to take time this month to thank them for what they are doing and check in with them to see what you can do to uplift them and their needs. Check out a great website for some great tips improve your emotional wellbeing here!
Tips for you: It is never too early to start creating a care plan for an aging loved one. Check out this month’s webinar to learn what Elder Law encompasses and how an Elder Law attorney can help you as you age. The discussion will focus on estate documents such as powers of attorney, healthcare directives, living wills, wills and trusts, and will discuss long-term care planning including the different programs and planning available to help with the costs of long-term care and protecting your assets for your loved ones. Check out the webinar 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: This month look at how you can expand your knowledge and skills within your community. Check out your local community’s website for senior centers or other places you could volunteer to help someone in your community. Click here to find a place to use your skills near you! If your organization has access to *PersonalAdvantage* make sure to check out this customizable online benefit available through MINES. It has tons of the same great resources for all the dimensions of wellbeing that we discuss here, along with some articles and a whole section of trainings on Resilience! If you haven’t checked it out yet, or want to see what resources they have for this month’s topic check out the link below. You’ll need your company login, so make sure to get that from your employer or email us and we’ll be happy to provide that to you. Check Out PersonalAdvantage Here!
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.
Important Links Visit our BLOG MINES and Associates BizPsych 2017 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: November 2017 appeared first on MINES and Associates.

Psychology of Performance #61: National All is Ours Day Celebrating Appreciation of Nature!

Nic Mckane — Fri, 07 Apr 2017 15:00:09 +0000

“National ‘All Is Our’s Day’ can be looked at as a time to reflect on all of the beauty of nature and all the wonderful things in life. All the natural wonders of the world are there for all to enjoy. Become aware of all of the beauty in your surroundings. All of these spectacular gifts we have been given are shared by all.” http://www.nationaldaycalendar.com/days-2/national-all-is-ours-day-april-8/

This is a great time to reflect on the psychological and health benefits of being in nature. The benefits extend to our performance in all areas of life. There is research that suggests that walking in nature reduces stress, reduces the risk of cancer and chronic illnesses such as diabetes, reduces anxiety and depression symptoms, lowers blood pressure and cholesterol, and is linked to longevity. (Source: https://www.fs.fed.us/pnw/about/programs/gsv/pdfs/health_and_wellness.pdf )

Furthermore, the New York Department of Environmental Conservation listed the following benefits:

Boosts immune system
Lowers blood pressure
Reduces stress
Improves mood
Increases ability to focus, even in children with ADHD
Accelerates recovery from surgery or illness
Increases energy level
Lowers blood pressure
Improves sleep (Source: dec.ny.gov/lands/90720.html )

These studies mentioned are focused on trees and forests. However, many of the benefits accrue being outside regardless of environment or climate, including parks in urban areas (assuming air pollution is at a minimum).

To enhance your experience outside, there are several mindfulness exercises that you can practice while being outdoors. Thich Nhat Hanh, or Thay as people know him, and many others have written about these exercises. I have provided a partial list for you to try.

Mindful Walking: This is a wonderful meditation for moving and mindfulness in nature.

Thich Nhat Hanh mindfulness video: https://www.youtube.com/watch?v=ms6EylTW-2o This is literally a video of one of his talks, so be patient and allow a couple of hours to watch it. Also, remember this is about mindfulness, not religion, just in case you have an initial reaction to it.

‘The interdependence of all of us and the earth’ meditation. Thay suggests we can meditate on the interconnections of ourselves and the earth through mindfulness. (https://www.theguardian.com/sustainable-business/zen-thich-naht-hanh-buddhidm-business-values ) “Breathe in, be aware of your body and look deeply into it, realize you are the Earth and your consciousness is also the consciousness of the Earth.” (https://creativesystemsthinking.wordpress.com/2015/10/24/realize-you-are-the-earth-thich-nhat-hanh/ )

Nature Meditations: These meditations focus on the experience of nature, sight, sound, touch, smell, and taste. (http://www.meditationoasis.com/how-to-meditate/simple-meditations/nature-meditations/ )

Mindful Eating Meditation: This meditation focuses on eating, food, and the interconnection of all required in nature and our lives for us to be able to practice the mindful experience of eating. http://www.gaiam.com/discover/412/article/zen-your-diet/

Mindfulness can enhance our experience of nature, which can enhance our health, which can enhance our performance in all areas of our daily lives. We only have this moment, be present with it…mindfully.

Have a day filled with mindfulness, the benefits of nature and extend kindness to all you meet.

Bob

Robert A. Mines, Ph.D. Chairman, and Psychologist

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Total Wellbeing: April 2017

Nic Mckane — Mon, 03 Apr 2017 18:15:46 +0000

	April 2017: Physical Wellbeing and Grief/Loss
Get Involved! Welcome to the April issue of TotalWellbeing! If you have been following TotalWellbeing you know that every month we focus on one of the 8 Dimensions of Wellbeing. This month we will discuss the effects that grief and loss have on your physical wellbeing. At the same time, we will look at how your physical wellbeing can be a crucial step in successfully working through the stages of grief. Everyone experiences loss and grief differently, but regardless of how you process your loss, keeping up with your physical wellbeing is important. For a closer look at this month’s topic and helpful resources please check out *The Path* and *The Connection* below or check out our new infographic here! Next, make sure to catch up on your MINESblog reading because we covered a few important topics over the last month. Our founder, Dr. Robert Mines provided his perspective around eating disorder awareness week which was February 26 – March 4^th. Next, our team member Raena Chatwin explored how you can use imagination and exploration to find joy at work and in all that you do. And finally, to get primed for our talks about grief this month we put the spotlight on grief and the difference between healthy and unhealthy grieving. As always, for more information please check out the links to the left or hit the share button to send us a message. To be notified when we post more resources and articles make sure to subscribe to MINESblog. See you next month! To your total wellbeing, The MINES Team
The Path: from your Emotional Wellbeing to Managing change When you are feeling down, it can be hard to take the time to exercise or eat properly. However, it is even more important during this time to eat healthily and work out the stress so you can feel better. During exercise, you are given an opportunity process what you are going through and work through the emotions that come along. By focusing on your physical wellbeing during a time of grief and loss, you can ensure that you are not staying in bed and are sticking to your routine, which will actively lead you to be around others who can help you cope with the pain and suffering that comes with grieving a loss. Even if you don’t feel like doing much, try to exercise each day. Take care of your personal needs and eat healthy so that you have the strength to deal with your loss and your other daily responsibilities. This month check out this link to see some easy exercises you can do.
Tips for you: Focus on your physical wellbeing and use that as a tool and motivator while you are navigating the stages of grief. Choose to use your exercise time to reflect about your loss and what you can take away from this loss. Check out this webinar for more about grief and loss.
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: You probably know a co-worker, friend, or family member that is dealing with some type of grief. Take a moment to connect with them to see how you can support them through this time. Maybe even suggest taking the time to walk or work out with them to help their physical wellbeing at the same time. Or you consider running or walking in a marathon to support a cause and be around others who have or are struggling with their own grief and loss. Click here to find an activity near you! Don’t forget that PersonalAdvantage, an online benefit available through MINES, has tons of great resources for all the dimensions of wellbeing that we discuss here, along with some articles and assistance for Change Management. If you haven’t checked it out yet, or want to see what resources they have for this month’s topic check out the link below. You’ll need your company login, so make sure to get that from your employer or email us and we’ll be happy to provide that to you. Check Out PersonalAdvantage Here!
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!

The post Total Wellbeing: April 2017 appeared first on MINES and Associates.

Total Wellbeing: December 2016

Nic Mckane — Thu, 01 Dec 2016 22:49:37 +0000

	December 2016: Environmental Wellbeing
Get Involved! Welcome to the December issue of TotalWellbeing! If you have been following TotalWellbeing you know that every month we focus on one of the 8 Dimensions of Wellbeing. This month we look inward in regards to Environmental Wellbeing and examine our interactions with the environment and how we can be more aware of our surroundings in our personal lives. The way we approach our exchanges with the environment is vital to our wellbeing. These exchanges can include how we recycle in our homes and work to how we help keep the lakes and nature paths clean so we can enjoy the scenery for generations to come. For a closer look at this month’s topic and helpful resources please check out *The Path* and *The Connection* below. November was Alzheimer’s and Dementia awareness month. This topic is very close to our heart as it is to many of you since these terrible diseases touch so many of our lives in one way or another. Our posts on MINESblog paid homage to this topic and provided resources from a couple viewpoints. Our first post on Alzheimer’s Awareness provided information, stats, and resources aimed at providing a basic understanding of the issues at hand. Our follow-up post, on the other hand, borrowed from the spirit of thanksgiving and gave thanks to the caregivers that are out there every day making sacrifices and highlighted some of the many reasons these selfless people are so critical in the lives of the ones they care for. As always, for more information please check out the links to the left or hit the share button to send us a message, and to be notified when we post more resources and articles make sure to subscribe to MINESblog. See you next month! To your total wellbeing, The MINES Team
The Path: Environmental Wellbeing and introspection When we look more deeply at what environmental wellbeing includes it is important to look inward too. When was the last time you felt the grass beneath your bare feet, or sat and watched the snow fall? As we move into winter it is important to review and think about how we are affected by the environment around us and how daily life affects the environment. Introspection is about the examination of one’s conscious thoughts and feelings. So in respect to the environment it is important to take time out and reflect, and possibly revise, how you think of the environment and what actions you can take to help the environment, besides taking the time to enjoy the scenery around you. When you are out walking the dogs think about picking up the trash you see. When you are cleaning the snow off your walkways take a moment to breathe in the fresh cold air and think about what you can do to help keep our water supply clean. And when you are having those end-of-the-year celebrations taking in the colors, decorations, and lights think about how the use of electricity affects the environment and what you can do to help lower the environmental impact. The interactions between you and the environment are directly linked and it is important to enjoy the environment around you, along with taking the time to see what you can do to help.
Tips for you: The environment affects your life every day. There are some great resources to help you find ways to start thinking about the environment in a new light and how to talk to your family and friends about this subject. Take a look at www.epa.gov/recycle to help you learn more about environmental wellbeing. Check Out the Article 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: This month is a great time to start helping out the environment and get involved in a local clean up event. Check it out here! Don’t forget that PersonalAdvantage, your online benefit through MINES, has tons of great resources for all the dimensions of wellbeing that we discuss here. If you haven’t checked it out yet, or want to see what resources they have for this month’s topic check out the link below. You’ll need your company login, so make sure to get that from your employer or email us and we’ll be happy to provide that to you. Check Out PersonalAdvantage Here!
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!

The post Total Wellbeing: December 2016 appeared first on MINES and Associates.

Breast Cancer Awareness Month

Nic Mckane — Tue, 04 Oct 2016 18:50:05 +0000

October

October is Breast Cancer Awareness month. While breast cancer is a year around killer, October is a crucial month for fundraising, information distribution, community support, and many other crucial functions that help keep research and the search for better treatment, and one day a cure, possible. With this post I hope to give a brief snapshot of what a diagnosis of this terrible disease can mean from both a patient’s and caregiver’s view, as well as provide resources that you can use this month and onward to provide support, gather information, and help yourself or others that may be dealing with cancer in their lives.

Resilience in the Face of Diagnosis

A serious diagnosis brings with it life-changing implications both for the person receiving the diagnosis as well as their loved ones. This beginning phase that starts at the diagnosis is commonly known as the “crisis phase.” This is where emotions like fear and anxiety are most prevalent and panic can ensue. But time is of the essence here as it is often necessary to move fast as doctors plan and prepare your treatment options. Therefore it is imperative to remain resilient in the face of diagnosis so that you can think clearly and react quickly. During this initial time the best thing you can do is ask questions and remove unknowns so that you can start to generate realistic expectations of the treatment process and the disease itself. If you are the loved one or caregiver of someone that is facing cancer or some other serious diagnosis then this responsibility may fall on you.

Caregivers

Of course the person who receives the diagnosis is hit the hardest by cancer, but the impact does not end there. Spouses, friends, family, and co-workers are all affected as well. Some of these people may find themselves in the role of caretaker in some capacity or another. Caretaking can be an extremely hard job in both a physical and psychological sense, and in order to keep up their own wellbeing caregivers need to make sure they are practicing good self-care as well or else they can face adverse health effects and may find themselves suffering from burnout. Around this time last year we discussed self-care tips for caregivers who are caring for a loved one that has been diagnosed. If you or a loved one is currently in this tough, but crucial, caregiver role please take a look at our post here.

Knowledge is Power

Regardless of whether you are in the patient or caregiver role, knowledge is power. One of the best things you can do to prepare for dealing with a deadly disease is know your options and become familiar with those that can help you. Below we have tried to give a good balance of resources that are a great start if you are looking for information, support, or are looking to get involved with the cause. This is by no means an exhaustive list. There are tons of great resources out there. On that note please keep in mind that an Employee Assistance Program, like MINES provides, is a great source of support that is easy to access and free if your employer offers it. If you are not sure if you have an EAP, make sure to ask Human Resources for information.

Resources

American Cancer Society

1-800-227-2345

http://www.cancer.org/index

Family Caregiver Alliance

https://caregiver.org/taking-care-you-self-care-family-caregivers

Cancer Care

http://www.cancercare.org/

Support Events

Making Strides Events

https://secure.acsevents.org/site/SPageServer/?pagename=MSABC_CY15_TR_event_search

The Rest of the Year

This October is sure to be filled with fundraisers, awareness campaigns, charity contributions, and screening reminders. As for the rest of the year please make sure to remain vigilant and proactive. Do the standard self-checks on a regular basis, make those screening appointments with your doctor, and be mindful of your wellbeing year-round, early detection can make all the difference for many potentially terminal diseases. With that said here’s to all the women and men out there fighting the good fight for themselves or their loved ones, and here is to an October full of support, hope, and progress.

To Your Wellbeing,

– Nic Mckane

The MINES Team

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