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.

While mental health awareness is crucial year-round, BIPOC communities face additional hurdles in terms of their mental health, from racial trauma to limited access to culturally competent treatment. By openly discussing BIPOC mental health, we can foster a more inclusive and supportive work environment where everyone feels comfortable bringing their whole selves to work.

In today’s important blog, we explore BIPOC mental health and offer actionable steps your organization can take to support BIPOC employees.

Why is it important to talk about BIPOC mental health?

We celebrated Mental Health Awareness Month in May. Some may ask, “Why do we need to celebrate BIPOC Mental Health Month separately when we’ve just had an entire month dedicated to mental health?”

But it’s important to understand that BIPOC — an acronym that includes Black people, Indigenous people, and other people of color — faces unique challenges when it comes to mental health. Although, of course, BIPOC are included when we talk about general mental health awareness in May, it’s also important to highlight the unique experiences that affect BIPOC mental health (and access to treatment) that do not affect white people equally.

In the workplace, it’s important to talk about mental health, and BIPOC mental health specifically, because mental health is something that affects every employee. Long gone are the days in which we were expected to keep work life and the rest of our lives — including mental health issues and racial identity — separate.

Managers now understand that to build a psychologically safe workplace, employees must feel free to bring their whole selves to work without fear of judgment. BIPOC have worked for so long in corporate cultures that required them to change themselves to be accepted. BIPOC employees may feel that mental health issues could further OSTRACIZE them.

By openly talking about and uplifting BIPOC mental health, both during July and throughout the year, you make it clear that BIPOC employees are accepted and welcome in your organization just as they are.

Issues and challenges that affect BIPOC mental health

Mental illness doesn’t discriminate, but unfortunately, we’ve seen that the mental health system – just like every system – does. BIPOC face unique challenges in their daily lives that affect their mental health. In addition, BIPOC experience barriers to mental health treatment that make it more difficult for them to get the help they need and deserve.

Here are some of the unique barriers and challenges that many BIPOC face in terms of mental health.

Racial trauma

BIPOC continues to experience the effects of racial trauma, historical and current. Not only do many BIPOC, including Native/Indigenous Americans and descendants of enslaved people, experience the far-reaching effects of generational trauma — but they also continue to be the target of racial harassment, microaggressions, and institutional racism.

Research shows that this racial trauma has led to symptoms of post-traumatic stress disorder (PTSD) in many affected BIPOC. PTSD can heighten the risk of other mental health problems, including depression and anxiety.

Cultural mistrust and lack of culturally appropriate providers

As of 2019, 70% of U.S. social workers, and nearly 90% of mental health counselors, were white (according to the U.S. Bureau of Labor Statistics). This matters because many BIPOC have a mistrust of the U.S. medical system, and white practitioners in particular – a mistrust that, unfortunately, has been well-earned throughout history.

Language is also a barrier for BIPOC who have immigrated from other countries. Mental health providers who speak languages other than English are scarce. Research shows that limited English proficiency predicts significantly fewer mental health treatment visits.

Therapists, at large, are working toward improving cultural competence and humility, and increased cultural understanding between therapists and their clients has been linked to better treatment engagement. But until the psychological workforce becomes more diverse, this mistrust is unlikely to go away completely.

Lack of insurance

In the United States, a lack of health insurance is also a significant barrier to mental health treatment access for BIPOC. Nearly 20% of Hispanic people, and over 10% of Black people, are uninsured, compared with around 6% of whites. This is likely due to multiple complex factors, including economic disparities.

Without health insurance, BIPOC individuals often don’t have a way of covering the cost of mental health treatment services.

How your organization can support BIPOC mental health & employees

Your organization can take significant actions to help support BIPOC mental health and improve treatment access. Reports show that most individuals access mental health treatment through their jobs. In addition, satisfaction and happiness at work can significantly affect mental health for all employees.

Here’s how to support BIPOC mental health in your organization, not only during July but throughout the year.

Raise awareness

Having open and honest conversations about mental health is one of the cornerstones of creating a supportive and psychologically safe workplace. BIPOC Mental Health Month can serve as a starting point for ongoing discussions throughout the year.

Organize workshops or invite guest speakers to address the specific challenges faced by BIPOC communities. By integrating mental health awareness campaigns and resources into your company culture, you can normalize seeking help and reduce mental health stigma.

Review DEI policies

Diversity, Equity, and Inclusion (DEI) policies are crucial for building a workplace that embraces BIPOC employees. Review your existing DEI policies with a focus on mental health. Do they include provisions for reasonable accommodations for mental health needs?

Good DEI policies and practices are also important to ensure that BIPOC employees feel emotionally safe at your company. Consider trainings, including unconscious bias training and anti-racism trainings, to ensure managers understand how microaggressions can impact BIPOC’s mental well-being.

Build and encourage employee resource groups

Employee Resource Groups (ERGs) provide a valuable support system for BIPOC employees. These groups can offer a space for shared experiences, fostering a sense of belonging and community.

Encourage the creation of BIPOC-focused ERGs, or support existing ones through funding and resources. Having a strong support system at work can help BIPOC employees feel safer and mentally well.

Ensure good mental health benefits

Helpful and accessible mental health benefits are essential for supporting BIPOC mental health as well as the mental health of all employees.

Review your current health insurance plan to ensure it provides adequate coverage for mental health services. Consider offering options with lower deductibles or copays for mental health treatment. Including Employee Assistance Programs (EAPs) is also important. EAPs offer confidential counseling and resources, and can play a key role in helping BIPOC employees find culturally competent care and navigate the complexities of the healthcare system.

MINES offers a comprehensive workplace mental health solution that provides culturally competent care for all of your employees.

To your wellbeing,

The MINES Team

The post BIPOC Mental Health Month: What to Know and How to Help 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.

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.

In the world of mental health, it’s important to take this month not only to recognize the important contributions that Black Americans have made to the field of psychology and mental well-being but also to hold space for serious conversations about the systemic racism and dehumanization that Black people have faced in mental health systems and beyond.

As mental health professionals, we’re responsible for working toward building a mentally healthier world. Addressing the injustice and suffering that have been inflicted upon Black Americans is an essential part of supporting global mental health. This is perhaps especially true for those of us who work in workplace mental health, where economic, employment, and health factors converge.

Today, we’ll be talking about Black mental health, including taking a deep dive into statistics, giving tips for employers, and providing further resources.

Facts about Black Mental Health

First, let’s take a look at some facts and statistics about mental health issues within our Black communities.

Rates of mental illness in Black populations

Some surveys have found that Black people in the U.S. have an equal or lower rate of reported mental illness than their white counterparts.

But experts say that these numbers are incorrect, and are explained in part by undercounting due to a rightful mistrust of the medical system that many Black people feel. Throughout history, Black Americans have been far more likely to be exploited by the medical system – so they may understandably be less likely to report mental health symptoms.

Other measures of Black mental health have found starkly different results; for example, in one survey, Black adults were almost twice as likely as white adults to report extreme emotional distress, like feeling that “everything is a struggle” or experiencing feelings of hopelessness and worthlessness. Black youth are twice as likely as their white counterparts to die by suicide.

It’s clear that we need to take Black mental health seriously.

Help-seeking behavior

Despite experiencing symptoms of mental illness at around the same rate as whites, Black Americans are far less likely to receive support. Over 50% of Black people with a serious mental illness, and over 90% of those with substance use disorder, did not receive the treatment they required.

This disparity is largely due to the barriers to treatment, which we’ll describe below. Many Black people understandably have a mistrust of the U.S. medical system after having been exploited by the U.S. government. In addition, there are sometimes factors of stigma against mental health problems that exist within the Black community that can prevent someone from seeking support.

Black people are also much more likely to visit the emergency room for mental health-related issues – but are less likely than whites to be admitted to the hospital for continuing treatment after their visit.

Barriers to treatment: Racism within the mental health system

Deep systemic racism exists within every American institution, including the mental healthcare system. This creates many barriers to adequate mental health treatment for Black people in this country and explains why Black people receive mental health support at lower rates.

For example, there is a severe lack of representation of Black mental health providers. According to the Association of Black Psychologists, only 4% of psychologists and 2% of psychiatrists identify as Black. This leads to bias, mistrust, exploitation, and misunderstandings within mental health systems for Black clients.

Black individuals are also much more likely to be misdiagnosed with more severe mental health conditions like schizophrenia, even when they’re showing clear signs of depression. They’re also underdiagnosed and are not offered evidence-based treatment even when displaying symptoms that are identical to their white counterparts. This has been going on for decades and continues to happen today.

The United States also has a long history of punishing and incarcerating all people with mental illness, but especially those who are Black. This is especially true for Black individuals who live with substance use disorder. It creates an understandable barrier to treatment when you can’t trust that systems will help you rather than punish you for your suffering.

The impacts of racism on mental health

Systemic racism doesn’t only prevent mental health treatment access; it also impacts mental health itself. Racism, both interpersonal and institutional, is traumatic. Trauma is the natural emotional reaction humans have to something that is beyond our ability to cope and can cause symptoms like hypervigilance and somatic symptoms (headaches, etc.). Our society inflicts the trauma of racism onto Black Americans daily, which can understandably affect their mental health.

A 2021 study found that dealing with structural racism led to structural changes in Black women’s brains. The study’s authors suggested that these brain changes could lead to a heightened vulnerability to health conditions including dementia.

Institutional racism has also led to disproportionate rates of poverty for Black Americans. Research shows that Black people living below the poverty line are far more likely to experience mental illness.

Why this matters for employers, and what we can do

If your employees’ mental health matters to you, then your Black employees’ mental health needs to matter to you, too. As an employer or manager, it’s essential to understand that Black employees face unique risk factors and barriers that can contribute to mental health problems in different ways. Their experiences are valid and need to be listened to and honored.

Here are some things you can do to support and protect your Black employees’ mental health:

• Listen. When a Black employee tells you about racism or microaggressions they’re facing within the workplace, listen with an open mind. Don’t be defensive, and believe them when they tell you about what’s happening.
• Be transparent about pay. This can help expose any payment disparities that may exist within your company and help correct racial inequality. These disparities can negatively affect Black mental health.
• Address your implicit biases. Everyone has biases, and non-Black people have historically shown biases against the Black community. Addressing that these implicit biases can exist in you is the first step to changing them and being a better manager.
• Ask for feedback. Be open to and encouraging of feedback from Black employees. Ask them to call you out when you’ve made a mistake, and take ownership.
• Ensure access to culturally competent counseling. Ensure that the workplace mental health or EAP that you choose has diverse and culturally competent counselors available.
• Provide accommodations. For employees of all races who face mental health symptoms, provide accommodations like time off or an adjusted schedule.
• Create Employee Resource Groups or mentorship programs. These programs can help connect Black employees with others who share their identity and create safe spaces within your organization.
• Commit to being an anti-racist organization. Don’t make empty statements. Commit to your DEI efforts, and understand that unlearning racism and creating equity is a lifelong process. Working for an anti-racist organization can decrease the mental toll on Black employees.

Further resources for Black mental health

Here are further resources to learn more about Black mental health and access treatment.

• The Black Emotional and Mental Health Collective, a national institution dedicated to the healing, wellness, and liberation of Black communities.
• National Alliance on Mental Illness (NAMI)’s Sharing Hope, a program to increase mental health awareness within Black communities.
• Mental Health America’s resource to learn about Black pioneers in the field of mental health.
• The Black Mental Health Alliance, an organization that provides training and referral opportunities to advocate for culturally effective mental health care for the Black community.
• The Boris Lawrence Henderson Foundation, a Black mental health advocacy group that connects people to culturally competent therapists and offers a scholarship fund for Black people who want to work in mental health.
• The Loveland Foundation, a fund that helps Black women and girls access therapy and other healing opportunities.
• Therapy for Black Men, which works to break the stigma of mental health care for Black men and provides access to multiculturally competent therapists.

Happy Black History Month!

To Your Wellbeing,

The MINES Team

The post How Black History Month and Mental Health Are Connected, and Why It Matters appeared first on MINES and Associates.

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

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

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

Tip #1: Reduce stress

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

Tip #2: Practice relaxation

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

Tip #3: Stay active

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

Tip #4: Connect with others

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

Tip #5: Be generous

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

Tip #6: Schedule doing nothing

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

Tip #7: Prioritize sleep

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

Tip #8: Find meaning through values

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

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

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

Tip #10: Spend time in nature

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

Tip #11: Belly laugh

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

Tip #12: Talk to a counselor

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

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

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

To Your Wellbeing,

The MINES Team

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

But it’s possible to do things differently – to set goals in a way that helps you to actually achieve them.

In our last article of 2023, we’ll give you simple tips on how anyone can set realistic, achievable goals – and sustain long-term motivation so that you continue to take steps toward your resolutions all year long.

Why are goals important?

Research has found that setting goals is an important component of good mental health and overall well-being. Setting and reaching goals helps you stay motivated and uplifted in life. It can also help you reflect on where your life is headed and make changes when you need to. Going on to meet those goals can give you a sense of confidence and mastery.

Setting goals is especially important if you live with a mental health condition like depression or anxiety. When we set goals for recovery, we can measure each small step we take toward taking care of ourselves and overcoming mental health challenges.

But New Year’s isn’t the only time we can set goals. Goals are important all year round. The start of a new year can mark a great opportunity to start working toward a new goal, but you don’t need to wait until January 1st if inspiration strikes another time.

How to stay focused on your goals

There are simple changes you can make to help yourself stay focused on your goals throughout the year. Here are some helpful, easy tips that you can follow as you prepare to make resolutions for the new year.

Set clear goals

When goals are vague, it becomes difficult to measure whether or not you’re meeting or even making any progress toward them. For example, take the goal, “Improve my physical health” – one of the most common goals that people set. What, exactly, does it mean? How will you know whether you’ve met this goal, and exactly how much “improvement” is enough?

Avoid this confusion by setting clear, measurable goals. For example, instead of “Improve physical health,” think about exactly what you want to improve and how. Is it taking your prescribed medication every day? Going to the gym 3 times per week? Whatever it is, make it as specific as possible.

Tell people

Research has found that committing to your goals publicly – telling other people about them – makes you more likely to stay focused on them. It’s the accountability partner effect – when others know that you’re working toward a goal, you don’t want to let them down. It becomes about more than just you.

But be careful about who you tell. Accountability partners are only effective if you value their opinions. Choose your partners wisely, and tell people you respect about your goals.

Think about what you want, not what you don’t want

A 2020 study looked at what helped people stick to New Year’s resolutions. They found that people who had approach-oriented goals (trying to get closer to what they do want) rather than avoidance goals (trying to move away from what they don’t want) were more likely to be successful.

When you’re setting your resolutions, look toward what you want rather than what you don’t want. Stay away from goals that start with “stay away from” or “stop doing.” Reframe them to think about what it is that you do and what your life looks like.

For example, instead of “Stop drinking,” set a goal of “Call my sponsor every time I want to have a drink.” Instead of “Stop mindless scrolling,” set your sights on “Spend at least 5 waking hours every day doing screen-free activities.”

Connect to your “why”

Motivational interviewing (MI) is an evidence-based counseling technique that was originally developed to help people overcome alcohol addiction. One of the core concepts in MI is ambivalence or the idea that we usually both want to change something and don’t want to change it at the same time.

For example, if your New Year’s resolution is to go to the gym, there are probably lots of reasons why you want to accomplish that – losing weight, increasing energy levels, and so on – but also lots of reasons why you don’t want to go, including a lack of energy and want to spend your time doing other things.

To overcome this ambivalence, it’s important to be aware of the reasons that it’s important for you to meet these goals. Think deeply; why is it important to you to go to the gym? What would improved health mean for your life? What’s the deeper reason why you chose this goal?

Ask for support

Lastly, don’t be afraid to ask for help. It’s challenging for any of us to meet all of our goals on our own. Asking for the support you need may mark the difference between being able to stay motivated toward your goals and letting them fall by the wayside.

Ask your friends to check in with you and encourage you to take steps. Be specific about how they can help you; for example, do you need someone to go to the gym with you? Do you need a sober friend to hang out with when you feel tempted to drink?

In addition, a professional counselor can help you stay focused on your goals by:

• Helping you identify triggers that lead you to stray from your goals
• Equipping you with coping tools to overcome those triggers
• Providing a safe and therapeutic space to explore the inspiration behind these goals
• Addressing any underlying mental health issues that could get in your way

Employee support and well-being with MINES

MINES has free and confidential counseling available to you 24/7. We’ve been offering unparalleled expertise in the area of business programs and employee psychology for 43 years – and 2024 will be no different.

We look forward to continuing to work together to support your organizational and personal wellness.

To Your Wellbeing,

The MINES Team

The post Simple Tips to Help You Actually Stick to Your Goals in 2024 appeared first on MINES and Associates.