For HR representatives, supervisors, and managers, the prospect of a colleague or employee contemplating suicide can be overwhelming. Questions about roles, boundaries, and appropriate intervention methods often arise. How do you assess if someone is at risk? What’s the best way to intervene if a risk is detected?

This blog offers a guide to recognizing warning signs, providing prevention tips, and offering postvention strategies in the unfortunate event of a workplace suicide. It also shares ways to support those who may have lost a colleague to suicide.

Warning Signs

Recognizing the warning signs of suicide is key to preventing a tragedy. Some common indicators include:

1. Talking or writing about death: Statements like “I wish I were dead” or “The world would be better off without me” are red flags.
2. Seeking access to weapons or pills: Someone may actively seek out dangerous means if they are considering suicide.
3. Putting affairs in order: Making a will, or tying up loose ends, might signal they are preparing to leave for good.
4. Appearing down, depressed, or hopeless: A noticeable decline in mood is often a sign of suicidal thoughts.
5. Isolation: A person who begins to withdraw from social situations, work, or interactions with others may be suffering from major depression.
6. Engaging in risky behavior: Increased use of alcohol or drugs, reckless driving, and other unsafe behaviors could indicate they’ve given up on life.

Assessing Risk

If you notice these behaviors, it’s important to assess the individual’s risk by considering the following factors:

1. Biopsychosocial factors: A history of trauma, substance abuse, mental health issues, or previous suicide attempts can increase risk.
2. Sociocultural factors: Being part of a marginalized group or facing barriers to mental healthcare can lead to feelings of isolation and despair.
3. Environmental factors: Recent life changes, such as a job loss or the death of a loved one, can trigger suicidal thoughts.
4. Plan, intent, or means: If someone has a specific plan to harm themselves and the means to do it, their risk level is high.

If you believe someone is in immediate danger, get them professional help, call 911, or take them to the nearest emergency room.

Prevention Tips

Long-term suicide prevention in the workplace involves creating an environment that supports mental health and reduces stigma. Here are some strategies:

1. Make help accessible: Post suicide prevention hotline numbers in common areas like lunchrooms and bathrooms.
2. Raise awareness: Ensure employees know about your Employee Assistance Program (EAP) and that it’s confidential. Display EAP flyers and provide resources on community mental health services.
3. Educate employees: Offer trainings on mental health topics such as suicide, stress management, and substance abuse to destigmatize these issues.
4. Create a balanced work environment**: Offer mental health days or the option to work from home. Address conflicts quickly to maintain a supportive environment.

Postvention Tips

If your workplace has experienced a suicide, the loss can be shocking and traumatic. Here’s how to support your employees:

1. Acknowledge emotions: Give employees the space and opportunities to express their feelings.
2. Watch for PTSD symptoms: A drastic change in behavior may indicate that someone is struggling with the incident.
3. Support healthy grieving: Educate employees about the stages of grief—denial, anger, bargaining, depression, and acceptance. Keep in mind that everyone grieves differently.
4. Listen empathetically: Let employees know that it’s okay to talk openly about their feelings. Be available and approachable.
5. Model healthy grieving: Be open about your feelings regarding suicide, setting an example for others.

By understanding the warning signs, implementing prevention strategies, and offering compassionate support, you can help create a safer, more supportive workplace. Early recognition and intervention can lead to positive outcomes. Simply asking, “How are you doing?” could make a world of difference in someone’s life.

Important resources

At MINES, we strive to be a valuable resource for employees who may be facing mental health challenges or suicidal thoughts. Our licensed therapists offer free and confidential counseling 24/7 for our EAP members.

In addition to your EAP, there are numerous other resources available to support individuals who may be considering suicide. You are not alone, and these resources can provide the help you need:

• Suicide & Crisis Lifeline (988): Dial 988 for free, confidential support from trained crisis counselors, available 24/7 across the U.S.
• National Suicide Prevention Lifeline: Call 1-800-273-TALK (8255) to speak with someone who can provide immediate help.
• Crisis Text Line: Text HOME to 741741 to connect with a trained crisis counselor via text, available 24/7.
• The Trevor Project: A lifeline specifically for LGBTQ+ youth. Call 1-866-488-7386, text START to 678678, or visit their website for chat support.
• Veterans Crisis Line: Veterans and their loved ones can dial 988 and press 1, or text 838255, for specialized support.
• NAMI (National Alliance on Mental Illness) Helpline: Call 1-800-950-NAMI (6264) for information, support, and referrals for those facing mental health challenges.
• SAMHSA National Helpline: For those seeking treatment options, call 1-800-662-HELP (4357) to access a confidential, free, 24/7 helpline that provides information and referrals to local services.
• American Foundation for Suicide Prevention: Visit their website for resources on understanding and preventing suicide, as well as support for those affected by it.

These resources are here to offer support and guidance, so don’t hesitate to reach out if you or someone you know is struggling. Remember, help is always available, and it’s okay to ask for it.

To Your Wellbeing,

The MINES Team

The post Suicide Prevention in the Workplace appeared first on MINES and Associates.

Preparing your child for back-to-school: A mental health checklist

As parents, we often focus on the practical aspects of back-to-school: getting supplies ready, learning new schedules, and so forth. But for both parents and kids, the hardest part of returning to school is often coping with the change and its effects on mental health.

Change is hard for kids. That’s why predictability and routines are so highly emphasized by childhood development experts; when a child’s life is predictable, they feel safe. This doesn’t mean that transitions and changes can’t be navigated successfully – but you might have to make sure you’re supporting your child’s mental health throughout this process.

Here’s a checklist of some things you can do to help your child navigate the big change of “back-to-school” with courage and resilience.

• Establish a routine: Start establishing a consistent routine a few weeks before school starts to make the change more gradual. This includes regular bedtimes, wake-up times, and meal times. A predictable routine can help your child feel more secure and reduce anxiety.
• Discuss expectations: Talk to your child about what to expect when school starts. Discuss their new schedule, any changes in transportation, and what their daily routine will look like. Knowing what to expect can help reduce anxiety.
• Encourage open communication: Create a safe space for your child to express their feelings about going back to school. Let them know it’s okay to feel nervous, excited, or even scared. Validate their feelings instead of minimizing them. For example, try to avoid saying things like, “It’ll be fine,” or “There’s nothing to worry about.”
• Visit the school campus: If it’s possible, consider going with your child to visit the school before the first day. Show your child where their classroom is, the cafeteria, the bathrooms, etc. When your child is familiar with their environment, they may be less anxious.
• Role-play scenarios: Role-play different school scenarios with your child, such as meeting new classmates, asking the teacher for help, or dealing with a difficult situation. This can help them feel more prepared and confident.
• Create a worry jar: Encourage your child to write down their worries about school and put them in a ‘worry jar.’ Set aside a specific time each day to go through the worries together and come up with strategies to deal with them. This can help open
• Practice relaxation techniques: Teach your child simple relaxation techniques like deep breathing, mindfulness, or muscle relaxation strategies. These techniques can be used anywhere, even at their desk, and can be a good coping skill if they start to feel overwhelmed at school.
• Focus on the positives: Without undermining your child’s anxiety or stress, try to help them focus on the positives of back-to-school. What are some things, however minor, that they’re excited about?
• Create a visual schedule: Especially for younger children, create a visual schedule for the first few weeks of school can be helpful. Include activities, school hours, and any special events. This can help your child visualize their day and feel more in control.
• Establish a calming bedtime routine: Getting enough restful sleep is essential to mental health. A calming bedtime routine can help your child unwind and get a good night’s sleep. Consider activities like reading a book, listening to soothing music, or practicing relaxation exercises.
• Prepare a comfort item: If it’s okay with their teacher, allow your child to bring a small comfort item to school, such as a keychain, a small toy, or a family photo. This is sometimes called a transitional object, and can provide a sense of security and familiarity in a new environment. Transitional objects can also help with separation anxiety.
• Monitor and adjust: Even if their first day back at school goes well, continue to regularly check in with your child to see how they’re coping with the transition. Be flexible and ready to adjust your approach based on their needs and feedback.

Tips for parents during back-to-school season

As hard as back-to-school season can be for kids, it can be just as challenging – if not more so – for parents. Back-to-school brings up a wide range of emotions, from relief (you’ll get some of your free time back!) to sadness and anxiety (you’ll miss having your child at home with you, and you’re nervous about how they’ll fare at school).

As a parent, it’s important to take care of yourself, too. While you go through the above mental health checklist to support your child at this time, make sure you’re also paying attention to how you feel and any support that you might need to cope well with this transition.

These tips for parents may help:

• Allow all emotions to be present, even if they’re uncomfortable. It’s normal to feel a mix of relief, sadness, anxiety, and excitement as your child heads back to school. Accepting and acknowledging these emotions without judgment can help you process them more effectively and provide a healthy model for your child.
• Let go of perfectionism – the first day of school will probably be chaotic; to keep your sanity, it may help to remember that this day doesn’t need to be “Pinterest-perfect.” Embrace the messiness and focus on what truly matters: your child’s well-being and happiness. A few forgotten items or a rushed breakfast won’t overshadow the love and support you provide.
• Maintain a consistent routine for yourself to help manage stress and keep things predictable. Establishing regular self-care practices, such as exercise, meditation, or reading, can provide stability and help you stay grounded during this transitional period.
• Communicate openly with your partner or other family members about how you’re feeling. Sharing your experiences and emotions can provide mutual support and help you feel less isolated. Working together as a team can make the back-to-school transition smoother for everyone involved.
• Allow yourself to seek professional help if needed. Talking to a counselor can help you identify and manage painful feelings that may arise as your little one goes off to school. A therapist or counselor can also provide tools and strategies to cope with anxiety, sadness, or other challenging emotions, and ensure that you’re well-supported during this time.

Reaching out to your EAP can be a great way to get mental health support during this transition as well as other challenging times you might face. At MINES & Associates, we offer 24/7 free and confidential counseling for our members, as well as parenting coaching services to help you navigate the back-to-school season and all the other challenges of being a parent.

MINES is wishing you and your family a happy 24-25 school year!

To Your Wellbeing,

The MINES Team

The post Back-to-School: How to Prepare Your Child (and Yourself!) appeared first on MINES and Associates.

In this article, we’ll explore 10 unique self-care strategies you can easily incorporate into your workday.

Why is self-care important?

Too often, self-care is misunderstood as a luxury or “extra” in life – but this couldn’t be further from the truth. Self-care is simply about making sure your basic physical and emotional/mental needs are met. Without practicing regular self-care, you’re more likely to become overwhelmed with stress, which can then lead to very real health consequences like a weakened immune system, high blood pressure, and a higher risk for a wide range of physical and mental health problems.

For example, get restful sleep. Many of us don’t think of sleeping 8 hours a night as “self-care,” but it’s one of the most important things you can do for your overall well-being. And when you don’t practice this type of self-care, your health can worsen dramatically. People who are sleep-deprived are more likely to have anxiety and depression, high blood sugar levels, and more.

At work, self-care is important for feeling both productive and fulfilled. When you practice effective self-care techniques at work, you feel happier – plus, you prevent burnout, which is on the rise in every field.

10 self-care strategies for the office

As your employee resource program (ERP), we’re here to help you practice self-care even when you’re at work. Here are 10 unique self-care strategies you can use in the office, including both at your desk and on breaks.

Take lunches outside

Spending time in nature, especially on sunny days, has been shown to give a boost to your mood and your overall mental health. When the weather permits, take your lunch breaks outside and bask in the sunshine – just make sure you use sunscreen! If you have a park near your office, that’s even better.

Get a standing or walking desk

Many office jobs are sedentary, and living a sedentary lifestyle leads to negative health consequences. Stay moving by getting a standing desk and/or walking pad. This can help you keep your body moving and may even boost your productivity levels as well.

Connect with your colleagues

Having a strong social support system is one of the best things you can do for your overall health. If you feel safe doing so, spend some time socializing with your coworkers. It may interrupt productive time in the moment, but in the long run, it can prevent burnout and help you feel more supported at work.

Declutter your desk

A cluttered workspace has been linked with higher levels of stress and decreased productivity. Take some time to declutter your workspace. While you’re at it, consider decorating it in a way that makes you feel calm and happy. For example, you might add some plants, words that inspire you, or photos of loved ones.

Think about ergonomics

Sitting at a desk all day can cause problems with posture, especially when your desk setup is uncomfortable. Consider investing in an ergonomic workstation that helps maintain your physical health and prevent musculoskeletal problems. Some workplaces will even help cover the cost of ergonomic office equipment – you can talk to your supervisor or HR department for more information.l

Take a few mindful breaths

Mindfulness is an ancient practice that helps you be more present in your everyday life. It’s been shown to reduce stress as well as symptoms of depression, anxiety, and other mental health disorders. The best part is that you can practice mindfulness anytime, anywhere – you don’t need to sit on a meditation cushion for long periods of time.

Remind yourself to take just a few mindful breaths in and out periodically throughout the day. Inhale and exhale slowly, noticing how the air feels moving in and out of your nostrils. You might find it makes a bigger difference than expected.

Set personal goals

Goal-setting is an important part of maintaining your mental health and preventing burnout. On top of the goals that you’ve set with your supervisor, consider setting personal goals as well. What are your most important values in life, and how can you change the way you work so that you live more in alignment with them?

For example, perhaps one of your core values is kindness – can you work towards doing more random acts of kindness for your colleagues? Living in alignment with your values can help you feel more fulfilled at work, which leads to improved mental health.

Stay hydrated

Even though most of us are aware of the importance of hydration, reports show that 3 in 4 Americans are chronically dehydrated. Dehydration can lead to physical health effects as well as cognitive effects like lack of focus, fatigue, brain fog, and burnout. Make sure you’re staying sufficiently hydrated at work. It can help to have a large water bottle on your desk – if that doesn’t work, set a timer to remind you to get a glass of water every hour.

Put on some music

Research shows that listening to music can have positive mental health effects, and can even release neurotransmitters that reduce stress. Consider putting on some music while you work, even if you need to use headphones. Different types of music can evoke different emotional responses, so choose wisely – consider whether you want to feel relaxed, energized, or focused. Music can be an effective and free self-care technique when used in the right way.

Have boundaries

Lastly, protect your internal peace by setting strong boundaries at work. Different boundaries work for different people, but it’s important to notice what makes you feel overwhelmed and burnt out, and implement boundaries that protect you from those things. For example, maybe you consistently get asked to complete tasks that are outside of your job description, or you get calls and emails long after the work day is done.

Set clear boundaries and communicate them to your supervisor and colleagues. This can go a long way toward helping you prevent burnout and improving overall mental health.

Connect with your EAP

As your Employee Assistance Program (EAP) provider, we’re here to support you in finding practical ways to prioritize your well-being, even amidst the demands of the workplace. We offer 24/7 free and confidential counseling for all of our members. Taking advantage of this service can be a great way to practice self-care both at work and at home.

Connect with us today!

To Your Wellbeing,

The MINES Team

The post 10 Unique Self-Care Strategies You Can Do at the Workplace appeared first on MINES and Associates.

1. Save a Ton of Money

Imagine watching your savings grow as you ditch the smoking habit. The cost of cigarettes adds up quickly, and by quitting, you can redirect that money towards something more meaningful—whether it’s a dream vacation, a new hobby, or simply a healthier bank balance.

2. Live Longer

Quitting smoking can significantly increase your lifespan, giving you more years to create unforgettable memories with your loved ones. Enjoy more birthdays, holidays, and everyday moments with the people who matter most.

3. Feel Incredible

Boost your self-esteem and feel fantastic about yourself. Quitting smoking can improve your physical health, enhance your sense of well-being, and give you the confidence to take on new challenges.

Let’s Get Started on This Exciting Journey Together

If you’re unsure how to start, MINES is here to guide you every step of the way. One powerful tool we recommend is MindCotine, your quit-smoking companion available through our Employee Assistance Program (EAP).

MindCotine: Your Quit-Smoking Companion

• Access Quitting Help Anytime, Day or Night: The MindCotine app provides 24/7 access to resources like progress tracking, expert advice, and coping strategies. Quitting smoking is easier with support.
• Real Support from Real People: MindCotine offers personalized coaching to support your journey. From overcoming challenges to celebrating milestones, we are here for you every step of the way. Let’s create a plan together for a smoke-free life.
• Quit with the Power of Virtual Reality: Ready to quit and transform your life? MindCotine’s program uses virtual reality to make your journey fun and effective. Imagine stepping into a world where you can see your progress, practice stress relief techniques, and stay motivated—all without leaving your home.

Take advantage of World No-Tobacco Day and make the decision to quit smoking today. With the right tools and support, you can achieve a healthier, happier, and smoke-free life. Let’s embark on this journey together and make today count! Contact MINES today to learn more.

To Your Wellbeing,

The MINES Team

The post World No-Tobacco Day: 3 Reasons to Quit Today appeared first on MINES and Associates.

May is Mental Health Awareness AND Sports and Physical Activity Month. How appropriate that the two are celebrated together as movement is one of the most effective tools for supporting and enhancing mental wellbeing. What’s truly incredible is, that no matter what you do, your brain will benefit. Come along as I show you all the ways you can move for your mind.

1. Cardio Exercise

The brain needs oxygen and nutrition to develop and perform at an optimal level. Elevating heart rate is a great way to increase blood flow, delivering an abundance of valuable resources. The endorphins released act as natural pain relievers and promote a sense of calm. An influx of dopamine and serotonin helps regulate mood and you will likely experience enhanced overall emotional well-being and feel more capable of handling life’s challenges.

Walk, wiggle, jog, jump, hike, bike, scramble or skip—proceed with your preference. As long as the heart rate is elevated your noggin will be nourished!

2. Strength Training

Do you struggle to lift or carry things and worry that you will injure yourself? Do you dread a particular activity because it is physically difficult? Are you missing out on adventure because you don’t have the strength to accomplish or enjoy it?

From daily tasks to life experiences, our confidence and capabilities are perpetually impacting our mental and emotional well-being. Physical strength opens up a world of possibilities to lead a full and fulfilling life.

The work to become physically strong also offers mental health benefits. Each time you choose to challenge your muscles, you are proving you can do hard things. The discipline of consistency is a trait that governs the path to success in all areas of life. The pride you develop builds confidence and self-esteem.

Life is easier and more enjoyable when you are strong. Lift some heavy things and watch yourself flourish.

3. Yoga

The mental health benefits of this mind-body practice have been touted for decades. In addition to resetting the nervous system from high alert to peaceful calm, the brain training going on is literally changing your mind. Each time your thoughts drift off the mat, you gently coax your attention back, building the skill to redirect your focus. As you manage a full schedule of daily to-dos a wandering mind is often not helpful. Your awareness and the ability to be present is not only useful for productivity (which makes us feel good) but shifting out of the past or future also squashes a cortisol release.

Find a class or scout out a video, bring your mind to the mat, and soothe your soul. Devote to the practice and see yourself soar.

4. Choreographed Activities

Tai-Chi, dance routines, martial arts—any activity that requires instruction, memory, and multi-system coordination offers a well-rounded brain boost. The struggle of the steps leads to joy in mastering the moves. You can find yourself in flow with the repetition of rhythmic patterns. Depending on the activity, you will be energized or relaxed.

Don’t be afraid to try something new. Practice patience and practice until perfect. You’ll start to see yourself differently, and I bet you’ll like it.

5. Organized Sports

Sports, whether team or individual, offers so many opportunities to support mental health. Facing and overcoming challenges are embedded in the nature of every sport. Problem-solving, determination, and perseverance are tested and tackled, building foundational skills that translate off the field, court, mat, etc.

Team sports, as well as other group activities, offer a shared experience that bonds the participants. Working as a unit toward a common goal presents opportunities to give and receive support and whether celebrating or commiserating, the social connection is crucial for mental well-being.

Find a league, join a club, or gather a group. Camaraderie and competition are ingrained in our DNA. Feed this need and you’ll be good as gold.

Connecting these dots, it’s clear why movement is magical for your mind. Perhaps the most obvious and simplest explanation of all—you generally feel good when you know you’ve done something good! With the variety of options available, you can customize a prescription to suit your needs.

Work off some stress with a high-intensity activity. If you are looking to bring peace and calm into your life, opt for a slower-paced, mindful practice. Join others for the social support, or go solo for some “you time.” Do any of the above while out in nature for an additional mental health boost.

There is no denying a daily dose of exercise will make you healthy, happy, and wise!

Do yourself a favor and get your move on!

To Your Wellbeing,

The MINES Team

The post Move for Your Mind appeared first on MINES and Associates.

May 9th is National Children’s Mental Health Awareness Day. To commemorate this important holiday, we’ve gathered 7 tips on how to start a conversation about mental health with your child – including language you can borrow and analogies you can use.

Focus on emotions

It can be helpful to open these conversations by talking about emotions. Even if your child doesn’t yet understand mental health, they do understand emotions. Their emotional vocabulary will typically depend on their developmental level. As they grow, children can understand more and more complex emotions; what they understood simply as “sadness” when they were younger can expand into “grief,” “disappointment,” “brokenheartedness,” and more.

You can describe common mental health problems using emotions that your child understands. For example, you could explain, “Depression is when someone feels very sad and lonely, and that feeling doesn’t go away for a long time.” or, “People with anxiety feel scared and nervous, even when there’s nothing truly dangerous to be afraid of.”

Make analogies to physical health

Even when children have never heard of mental health, they tend to understand the concept of physical health; they’ve seen their pediatrician, gotten their vaccines, and probably experienced at least minor physical illnesses like the common cold. You can use this in an analogy to help younger children understand more about mental health.

Try saying something like,

“Do you remember when we went to see your pediatrician when you were throwing up and had a fever? Sometimes, we might go to another type of doctor because our brains and feelings are sick. We might feel really sad or really scared. Sometimes, these feelings don’t go away on their own and we need to see a doctor. These feelings doctors are called therapists or psychologists. They help people feel better in their mind, just like when your pediatrician gave you the medicine.”

Respect their boundaries

For some children, talking about mental health may be triggering or overwhelming. For example, if you or another family member lives with a mental illness, or if your child’s own mental health has been suffering, talking about these topics may bring up a lot of painful feelings. You might find that your child, especially if they’re a teenager, is reluctant to talk or share.

It’s important to respect your child’s boundaries; trying to force them to talk about it will likely only make them shut down further. Make sure you communicate your desire to understand, and let them know that you’re there to listen whenever they’re ready to.

If you are concerned about your child’s mental health and they’re refusing to talk to you about it, there are ways to express that concern. You might say something like, “I think something might be going on, and I want you to know that I’m here to listen. I know that this is hard to talk about. Only you know how you feel, but I am here to support you. I’ll never judge you for anything you tell me.”

Share your own emotional experiences

Talking about your own emotions can help normalize these conversations. This doesn’t mean that you should break boundaries and lean on your child for support while you’re going through a mental health crisis. But regularly naming your emotions can help your child understand that mental health is on a spectrum. No one is always “happy” or always “sad.”

For example, perhaps your family pet has died. If your child has been acting out or showing some signs of irritability, it could be that they don’t know how else to express their grief. You could say something like, “I miss our pet a lot. I feel really sad about it. It’s called grief, and it’s normal to feel like this when someone you love dies or goes away. How are you feeling about our pet?”

Validate their feelings

If your child does come to you with an emotion or mental health symptoms, take it seriously and provide validation. It’s easy for adults to minimize children’s concerns; they often feel trivial to us. Sometimes, we also unintentionally judge children for having strong feelings.

It’s often well-intentioned; for example, if your teenager says that they’re depressed because of something that happened with their crush, it may be tempting to want to tell them, “You won’t even care about this person in a few years. Don’t worry about it. You’ll be fine.” Or if they tell you they’re hurting themselves because they’re depressed, you might have the urge to say: “Why would you do this to yourself?”

But remember that, even if it doesn’t make sense to you at first, these concerns are real for them, and it’s important to help your child feel validated and supported – especially when they’ve expressed that they have been feeling bad.

You can use phrases like:

• That sounds so painful.
• This must be really hard.
• I can see that this is really important to you.
• I can see that you’re hurting.

Let them know it’s not their fault

Whether it’s your child who’s facing a mental health issue or someone else in your family, your child needs to know that it’s not their fault. Children, especially younger children, may blame themselves for a crisis, especially if they don’t understand it. Make it clear that whatever’s happening is not their fault.

If your child is experiencing mental health concerns, you can try to normalize it for them. You can say something like, “Just like people get the flu sometimes, we also get sick in other ways. You have a sickness that makes you feel really scared and nervous at school, but you’re going to get better. It’s not your fault, and we’ll get through it together. Lots of kids feel the same way.”

If someone else in your family is experiencing mental illness, you (and other important adults in your child’s life) can decide how much detail is appropriate to reveal to them. But keep in mind that hiding it altogether will likely be ineffective – your child may pick up on the fact that something is wrong. The important thing is to communicate to them that whatever is happening is not their fault.

For example, to a younger child, you might say: “Dad is going through a hard time. He has a sickness that makes him feel a lot of things, and you might notice that he looks sad sometimes. He just needs to rest, and his doctor is helping him feel better. None of this is your fault – you didn’t do anything wrong. This is just a sickness that happens to people sometimes, just like when you caught the flu.”

Open conversations, and keep them open

Finally, don’t wait to open these conversations with your child, especially if you have concerns for their mental health. Don’t wait for them to come to you. There are many reasons why people, both children and adults, find it challenging to come forward about mental health issues, including feelings of shame and a lack of understanding. You can make the process easier by opening the conversation in a safe and non-judgmental way.

In addition, keep in mind that talking about mental health one time is a good start – but it’s also important to keep these conversations open. Revisit the topic of mental health when it’s relevant. Keep checking in with your child. Answer their questions when they come up. It’s important for children to know that it’s always okay to talk about their mental health, and that you’re there to support them and help them understand.

Your employee assistance program can help

Our EAP offers 24/7 confidential counseling, as well as parent coaching, for our members. If you or your child are experiencing mental health issues, or if you simply need someone to talk to about these topics, get in touch with us or check out your digital services. We’re here to support you and your family.

To Your Wellbeing,

The MINES Team

The post 7 Tips to Help Start a Conversation About Mental Health with Your Child appeared first on MINES and Associates.

When it comes to your health and well-being, there is one resource that you may not be taking full advantage of – and that’s your workplace employee support or well-being program. Most companies offer an EAP, or employee assistance program, for their employees, but reports show that only around 10% of covered employees actually use their benefits.

Using your EAP can have so many benefits for your overall health and well-being – and best of all, it’s a free and confidential resource at your disposal.

Here are the benefits that using your EAP can have on your overall health, and how you can leverage this resource to improve your well-being.

Employee support programs offer counseling services for mental health

One of the most helpful services that the MINES & Associates EAP offers is free and confidential counseling, available to you 24/7. Mental health counseling isn’t just something that’s used to treat mental illnesses – this is an important component, but counseling can also prevent mental illnesses and maintain your overall mental health.

Just like you would see a fitness trainer or your primary care physician for regular check-ups and maintenance, you can see a counselor to address concerns in your life – even if you don’t live with a serious mental illness. Think of counseling as a tool to take care of your overall mental health rather than something that’s used only in crisis.

All EAPs offer some form of mental health counseling for clients. If you are a MINES & Associates client, you can call us at 1-800-873-7138 or complete a digital intake form at any time to start your counseling journey. We offer options to see a therapist face-to-face or virtually, and can support you with common mental health concerns like depression, substance abuse, and family issues. Unlike other therapy options, you can be connected with a counselor through MINES within just 5 business days.

All mental health counseling services are strictly confidential, which means that your manager (nor anyone else in your company) will know that you talked to us or find out about the issues you and your counselor discuss in sessions.

Employee assistance programs can help with stress management

One of the most common challenges that we face in terms of overall health is stress. Chronic stress is very harmful for overall health and well-being, and can raise your risk for health problems like high blood pressure, heart disease, and diabetes. It’s essential for all of us to learn how to manage stress in healthy ways.

You can leverage your EAP to lower your stress levels and take things off your plate. The MINES & Associates EAP helps you manage stress in several ways:

• Licensed counselors are available 24/7 to talk with you about stress and how it’s impacting your mental health.
• A complete online resource library, including the eM Life Mindfulness app, can teach you new strategies to cope with stress.
• If you need to talk with someone who understands what you’re going through, the Supportiv peer support community will match you with small groups of people who can relate. This 24/7/365 program offers an anonymous space for supportive conversations.
• We understand that navigating things like childcare and eldercare can be overwhelming and stressful. We offer work/life referral services to connect you with providers for childcare, pet care, home repair, fitness, and more.

Employee well-being benefits support parental mental health

As joyous as it can be, new parenthood is also one of the most stressful life experiences that human beings can go through. Your life has completely changed, you are likely sleeping less, and, if you were the childbearing parent, you may be going through severe hormonal fluctuations. Breastfeeding adds another layer of stress.

It’s no wonder that postpartum depression and other perinatal mental health issues are so common, affecting up to 20% of women.

Your employee resource program may offer benefits to support the health and well-being of new parents. For example, at MINES, we offer 4 free telephonic parent coaching sessions per year to help address various aspects of parenting, including a specialized lactation support program for breastfeeding mothers. Each person’s parenting journey is unique, and we’re here to help you enjoy the beautiful parts without becoming overwhelmed by the challenges.

Employee assistance programs support occupational and financial health

Two often ignored parts of health and wellness are occupational and financial health. When you’re gainfully employed and have a steady income, it allows you to thrive in all the other areas of your life.

EAPs help you overcome any challenges or barriers you might be facing to help you be the happiest and most productive you can be both in your job and in the rest of your life. Your employee support program may also offer additional services to help you with your financial health – for example, at MINES, we offer tax consultation and preparation services, financial counseling, and a 25% discount on services with in-network financial providers.

When your financial life is healthy, you are healthy.

Employee wellness programs provide health coaching and education

Therapy isn’t the only thing that can help support mental and physical health. Some EAPs also offer wellness coaching services. Coaching is different from therapy in that it focuses on helping you resolve current issues and create behavior change rather than delving into root causes.

Health and wellness coaching can help with issues like:

• Smoking cessation
• Weight loss and management
• Caffeine reduction
• Nutrition
• Healthy habits
• Improved sleep
• Relationship improvement

As a MINES client, you have access to 4 free wellness coaching sessions every year. This outstanding wellness program holds URAC accreditation and is facilitated by a team of board-certified professional wellness coaches.

You have so many resources at your disposal to take charge and improve your health and well-being. Give us a call at 1-800-873-7138 to learn more about your company’s specific benefits. Happy World Health Day!

To Your Wellbeing,
The MINES Team

The post Unlock Your Wellness: Harnessing Your EAP for World Health Day appeared first on MINES and Associates.

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

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

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

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

How does self-awareness help with stress?

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

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

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

Some other benefits of self-awareness for stress include:

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

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

How can I be more aware of stress?

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

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

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

Identify your triggers

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

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

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

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

Keep a stress journal

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

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

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

Figure out your “warning signs”

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

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

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

Pay attention to physical cues

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

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

Practice mindfulness

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

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

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

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

To Your Wellbeing,

The MINES Team

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

March is National Nutrition Month, so we are going to talk about your brain. Trust me, it will make total sense. Over the last few years, I have been involved in and facilitated many conversations about mental health. It’s gratifying to be part of a movement where people are beginning to be comfortable speaking up about their own struggles and others are eager to learn how to recognize and support someone working through challenges.

As people gain awareness and build a mental health toolkit, it gets filled with practices to reduce and manage stress. Mindfulness, breathing, journaling, and therapy, all have a positive impact on mental health. Creativity and physical activity are both magical for our minds. Recognizing and regulating emotions is a valuable life skill and once developed will enhance mental wellbeing. Laughter and high-quality social interactions are easy ways to get a dopamine hit—and who doesn’t like that!?

Noticeably absent from the discussion, however, is the topic of food. I find this fascinating, as we like to talk about food all the time—what we should eat, what we shouldn’t eat, what we are going to eat, what we just ate, etc. Rarely are we talking about it in the context of mental health.

And yet, we have some kind of feeling about nearly every food (and beverage) choice we do or don’t make. Those feelings generate beliefs, which ultimately drive our actions. And throughout the entire cycle, there are multiple impacts on our mental health.

So let’s talk about it.

Food is:

• a friend who soothes and comforts you
• entertainment when you are bored
• a delicious distraction when you don’t want to deal with a situation in front of you
• an element that helps you relive fond experiences
• something that brings joy as you connect with culture or celebration
• a reward for doing something hard
• something you can’t live without

Food also:

• is an enemy who prevents you from being your best self
• can be an obstacle to reaching your goals
• alters decision-making capabilities
• brings on feelings of guilt and shame
• is an anxiety-inducing element of social engagements
• leads to punishing thoughts and behaviors
• is something you can’t stop thinking about

We each have a unique relationship with food, and it’s usually rather complex. Exploring, acknowledging, and adjusting yours will likely lead to enhanced mental health. What to eat, when to eat, how much to eat, and how we feel about what we eat—all are important pieces of the dietary puzzle. Most of us have never been taught the basics, which makes the complicated pieces impossible to sort out.

So let’s go basic.  Eat real food.

If, in theory, you could go outside and find, it’s real food that a human body recognizes and understands how to process. These foods grow in the ground and hang off bushes and trees. You can find real food swimming in water and roaming in a pasture. Real food can take a little bit of effort to get into edible form, but it’s fairly simple to determine how it came to be what you are about to ingest.

What does real food have to do with your mental health?  Everything.

Whole foods (WF) offer the raw materials your body uses to create cells, organ tissue, muscles, bones, hormones, neurotransmitters, protective layers, micro-organisms—-and everything else an optimally functioning human needs. The alternative, what I call “food-like substances” (FLS), offer little to no quality resources and instead supply your body with a variety of components it doesn’t need and cause it harm. If overall consumption of FLS is greater than consumption of WF the result could lean toward a less than optimally functioning human, maybe even one with various health conditions.

For many years I have been pitching PFF is Your BFF® (Protein Fat Fiber is your Best Friend Forever), as well as guiding individuals toward an understanding of how to fuel a human body. It’s impossible in the scope of this article to outline all the details, so here are a few highlights.

1. Steady blood sugar. It’s the key to your health and happiness—and maybe the health and happiness of people around you. When blood sugar drops, you might get irritated, frustrated, or find it difficult to concentrate. None of which is great for mental wellbeing. There’s a good chance you’ll reach for some version of sugar—and then beat yourself up for eating that sugar. And then eat more sugar to feel better about feeling bad for eating sugar. You know how this goes!
2. Protein, or more specifically the amino acids we get from consuming foods that have protein, are used to create hormones and neurotransmitters. These are the chemical messengers responsible for operating your thoughts, feelings, and actions.
3. Fat is your friend! Despite what we’ve been fed for decades, fat is not the devil. In fact, it is a key contributor to health and happiness. I don’t know about you, but back in the day when I was afraid to eat fat, I was hungry and irritated all the time. Turns out that wasn’t just my experience as we now have plenty of research to indicate that low-fat diets can increase the likelihood of depression, irritability, and anger. Dietary fats directly affect brain processes via transmission of signals and when you recognize that 70% of brain matter is made up of fat, it’s no wonder that low intake can cause dysregulation. Of course, the type of dietary fats matter. Eat real food, with a variety of sources of fat to nourish your noggin with essential fatty acids. Avoid the ultra-processed ones that often include some type of brain and body-damaging trans fat.
4. Fiber is, among other things, food for your gut bacteria. Referred to as the “second brain” the microbiome in the gut consists of communication pathways with every system in the body. There are direct links to gut imbalances and mental health and mood disorders. Fiber comes from plants, so eat plenty of them and a wide variety to offer your gut critters options for their feasting.
5. Have you ever heard of BDNF? Brain-derived neurotrophic factor is a chemical produced in the brain that supports overall cognitive function and mental wellbeing. It’s so powerful, that many consider it a natural anti-depressant and low levels may contribute to the onset of depression and anxiety. The raw materials for BDNF production need to be introduced to the body—via food. They include a variety of vitamins, minerals, antioxidants, and polyphenol compounds found in real foods. In addition, insulin resistance, often the result of a habit of highly processed food consumption, prohibits the brain from producing BDNF. Another reason to minimize FLS choices!

The message seems pretty clear—eat real food. Yes, the puzzle can be complicated, but I believe if you take time to learn the basics and gain an appreciation for the powerful impact various types of fuel have on mental health, the harder stuff will be easier to digest. Food can either heal you or hurt you. It’s determining the appropriate balance of choices, and having a positive attitude about ALL the choices that leads to a healthy attitude, not only about your food, but life in general.

To Your Wellbeing,

The MINES Team

The post Feed Your Mind: Exploring the Vital Link Between Nutrition and Mental Health appeared first on MINES and Associates.

This National Eating Disorder Awareness Week, MINES & Associates is taking the time to shine a light on eating disorders, how they manifest in the workplace, and how you can support colleagues and employees who have eating disorders – and who may be suffering in silence.

What is an eating disorder, and how do they present in the workplace?

Eating disorders are a complex category of mental illness characterized by an unhealthy relationship with food and – usually, although there are some exceptions – body image. There is a wide variety of eating disorder types, and they each have different symptoms. Some eating disorders cause people to severely restrict caloric intake, while others cause people to go through binge-eating episodes.

Generally, eating disorders are some of the most deadly mental illnesses that exist – anorexia nervosa, in particular, has the highest mortality rate of any psychiatric disorder. Eating disorders are not just “extreme dieting” – they are severely harmful to physical and mental health. We need to take them seriously.

With so many Americans living with an eating disorder today, it’s likely that at least one person in your workplace is facing this. However, because of the stigma and misunderstandings surrounding eating disorders, you may not be able to recognize the signs if you’re not aware of how eating disorders present.

Some signs that someone in your workplace may have an eating disorder include:

• Talking a lot about body shape and appearance
• Avoiding work gatherings where food is involved
• Having low energy or appearing lethargic
• Frequent trips to the bathroom, especially after eating
• Changes in appearance, like significant weight loss or gain, or looking pale
• Wearing baggier clothes to hide weight changes
• Constantly checking one’s appearance in mirrors
• Eating in isolation or being overly secretive about food and meals
• Decreased productivity and lack of concentration
• Expressing constant dissatisfaction with one’s body
• Preparing elaborate meals for others, but not eating the meals themselves

Keep in mind that although some eating disorders, like anorexia, can cause significant weight loss for some, most people with eating disorders aren’t underweight. You cannot spot an eating disorder just by looking at someone’s weight or appearance.

People who live with eating disorders can also be very high-functioning in the workplace, so don’t make the mistake of only looking at employees whose performance is faltering.

Perfectionism is a personality trait that’s highly linked with eating disorders in the literature. This perfectionism could lead someone with an eating disorder to reach for the highest achievements and accolades at work. However, over the long term, an eating disorder can negatively affect productivity and focus.

How to support someone with an eating disorder

If someone you work with is living with an eating disorder, they’re likely suffering alone. Eating disorders are often very isolating disorders that cause feelings of deep shame and guilt. People with eating disorders need treatment, but it may take time for them to be ready to come face-to-face with this fact. However, there are ways to support someone with an eating disorder even if they aren’t ready for treatment.

Here are some tips to support an employee or colleague who you suspect has an eating disorder.

Watch how you talk about your own body

Even if you don’t have an eating disorder, many of us have unhealthy views about food and our bodies. Talking negatively about your own body can be triggering for your colleagues with eating disorders.

For example, you might nonchalantly comment about skipping lunch because you overate last night, or make remarks about how a sweater makes you “look fat.” Although you may not live with an eating disorder, these off-hand comments can be triggering for people who do.

Watch the way you talk about your body and eating. You don’t need to express over-the-top positive feelings about your body – this might be triggering as well – but try to stay body-neutral, or avoid talking about your body altogether.

If you express concern, don’t focus on weight

You may have suspicions that someone has an eating disorder, and decide to express your concern. Whether or not you choose to approach the person is up to you and depends greatly on the relationship you have with them. But if you do decide to express concern, don’t focus on their weight – express concern about their overall mental health instead.

For example, let’s say you’ve noticed a colleague rapidly losing weight, although they’ve started wearing baggier clothes to try to hide it. They never seem to eat lunch, saying they had a big breakfast. You notice that they often come into work looking exhausted, and they’re calling out sick much more often than usual.

You may have concerns about an eating disorder, but it’s important not to make assumptions – many health conditions can cause these symptoms. If you choose to express concern, don’t talk about their body or weight. Instead of saying, “You’re looking too skinny lately. Are you eating enough?” say something like, “I’m concerned about you. You seem to be really tired all the time and you’re getting sick a lot. You just don’t seem like yourself. Is everything okay? I’m here to talk if you need to.”

If they share, listen

If a colleague shares with you that they live with an eating disorder, listen with empathy. Understand that telling you about their struggles is a sign of great trust, and respect the conversation as such.

Avoid all judgment; eating disorders are mental health conditions, just like depression or anxiety. The person is not “choosing” to have the relationship that they have with food, so avoid comments like, ‘Why would you starve yourself like that?”.

You may feel the desire to help the person in some way, but it’s best to avoid unsolicited advice. Listen to them openly, and ask how you can support them.

Provide flexible working arrangements

Eating disorders are included in the American Disabilities Act, which means that any employee who discloses that they live with an eating disorder has the right to reasonable accommodations to be able to perform their job duties. Providing flexible working arrangements can help employees with eating disorders continue to succeed in their jobs while recovering.

Examples of workplace accommodations for eating disorders could include:

• Flexible working hours to allow for treatment appointments
• A private eating space during breaks (many people with eating disorders are uncomfortable eating in front of others)
• Leaves of absence for residential treatment, if necessary
• Access to support and resources, like an employee mental health program

Encourage professional treatment

Lastly, eating disorders don’t go away on their own. If your colleague is open to it, encourage professional treatment. Offer to help them look for resources – the difference between, “You should really get therapy,” and “I know it can be overwhelming to look for resources. I can help you call providers on our insurance plan,” can be life-changing.

The MINES & Associates Employee Assistance Program is a great place to start eating disorder support. We offer 24/7 confidential counseling to all of our members, and can refer to more specialized eating disorder resources as necessary. Call 1-800-873-7138 for support now.

To Your Wellbeing,

The MINES Team

The post Eating Disorders in the Workplace: How to Support Employees Suffering in Silence appeared first on MINES and Associates.