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.

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.

Commemorating Juneteenth in your workplace can be an opportunity to reflect on your company’s DEI practices and the relationship you have with Black employees and community members. However, it’s important to celebrate Juneteenth in ways that are actually meaningful, not just to recognize the day on a surface level.

Today, we offer 25 meaningful ways to celebrate Juneteenth in your workplace.

Why is it important to recognize Juneteenth at work?

Just like commemorating Veteran’s Day honors those who have served in the military, Juneteenth is an important day that honors the Black American community and the essential contributions they have made to this country. We undoubtedly have a long way to go, but the recognition of Juneteenth as a national holiday is one important step toward spreading awareness about Black history and the Black American experience.

When you recognize Juneteenth at work, it’s a way to take a clear stand. You are telling your employees, as well as the general public, that your organization supports Black American rights and that you stand in solidarity with the Black community.

Although this support and solidarity should never stay confined to special days like Juneteenth — there are ways to proudly stand for Black rights and uplift Black employees all year long — June 19th is one opportunity, of many, to reflect on your organization’s practices and ensure Black employees are treated equally.

25 ideas on how to celebrate Juneteenth at work

Here are 25 ideas on how to celebrate Juneteenth at work in a meaningful way. Some ideas are geared toward workplace leaders (to celebrate with the whole staff), while others are meaningful ways you can celebrate within your team or even by yourself.

Which ones will your organization implement this Juneteenth?

1. Give employees the day off

Just like employees are given the day off on other important holidays, consider making Juneteenth an organization-wide holiday if you haven’t already.

2. Review your DEI policies

To truly uplift your Black employees and colleagues, there needs to be structural change. Review DEI policies and practices to ensure that Black staff are getting equal opportunities.

3. Offer anti-racism training

Juneteenth can be an opportunity for solemn reflection on how much work there is left to do to truly achieve racial equity. Take the time to work toward this goal by offering anti-racism training to staff.

4. Support Black-owned businesses

Support local Black-owned businesses; for example, you can ask a Black-owned restaurant to cater an employee lunch or order employee gifts from a Black-owned shop.

5. Host a Juneteenth speaker series

Invite Black speakers to host workshops about different topics that affect the Black community. Just make sure to pay all speakers well for their time and labor!

6. Offer leadership development for Black employees

Black employees often don’t get the same opportunities for promotions and upward movements as their white counterparts. Ensure that your Black employees have access to leadership and professional development opportunities.

7. Create a Black Employee Resource Group (ERG)

If you don’t have one already, create an ERG for Black employees. Research shows that ERGs help employees feel a stronger sense of belonging at work.

8. Partner with a Historically Black College or University (HBCU)

Partner with a local HBCU to provide scholarships, internships, or continued education opportunities for staff.

9. Show a film

Host a screening of a documentary or film that teaches staff about Juneteenth or other issues that affect the Black community today.

10. Create an online learning portal

Offer education and resources about Juneteenth and Black History by creating an online learning portal that employees can access.

11. Incentivize self-reflection

Provide incentives for engaging with Juneteenth, such as incentivizing non-Black employees to self-reflect on their privilege or implicit biases.

12. Start a book club

Start a book club, and invite members to read one book by a Black author each month.

13. Partner with local organizations

Partner with local organizations that serve the Black community for giving opportunities, including corporate donations.

14. Highlight Black artists and musicians

Celebrate Black art and music history by creating and sharing playlists of songs by Black artists.

15. Create Black mentorship programs

Pair Black senior employees and leaders with newer staff to create mentorship opportunities for Black employees. This can help make it more likely for Black employees to gain access to upward mobility at work.

16. Implement accountability measures

Creating DEI policies is a good start, but it’s not enough. Implement measures to help you stay accountable to these policies.

17. Conduct an anonymous survey

Anonymous surveys can be a psychologically safe way for Black employees to offer feedback about your organization’s DEI practices and how supported they feel as a Black person in your company.

18. Juneteenth reflection prompts

Share daily reflection prompts about racial identity and privilege for employees to answer and discuss in team meetings or by themselves.

19. Invite staff to local museums

If your city has a museum or cultural center focused on Black history, purchase entry tickets for employees so they can visit and learn.

20. Create a Black scholarship fund

Establish a scholarship fund to support Black students pursuing higher education. Match employee donations to the fund.

21. Ensure culturally relevant mental health support for Black employees

Ensure your EAP (and any other mental health benefits) offers resources and support tailored to the needs of Black employees.

22. Partner with a Black leadership organization

Collaborate with a Black leadership organization to develop internship or job shadowing opportunities for Black students.

23. Start a Juneteenth committee

Encourage employees to form a Juneteenth committee to plan future celebrations and advocate for racial equity initiatives within the company. Employees should always be paid for their time, including overtime pay.

24. Publish a DEI report

Develop a company-wide report outlining diversity and inclusion goals, progress made, and the steps that you have yet to take.

25. Promote Juneteenth on social media

Use your company’s social media platforms to increase awareness, share educational content, and celebrate Juneteenth.

We hope that this list has given you some ideas of how you can meaningfully celebrate this important day at work.

Happy Juneteenth!

In solidarity (and to your wellbeing),

The MINES Team

The post How to Celebrate Juneteenth at Work: 25 Meaningful Ideas appeared first on MINES and Associates.

In today’s blog, we talk about the impact that talking about these issues openly can have in your organization and beyond.

Here are 5 reasons why celebrating and honoring Pride Month at work matters, and the benefits of doing so.

It demonstrates inclusivity with action, not just talk

The most important reason why celebrating Pride Month at work matters is that it builds workplace inclusivity. Most organizations claim to value diversity, inclusion, and belonging in their workplace — but it’s important to make sure that you’re demonstrating these values through tangible action.

When you celebrate Pride, you loudly and visibly uplift your LGBTQ+ employees. You go from just stating that you value inclusivity to actually showing it to the people who are affected by these issues.

It also sends the message to all employees, not only those in the LGBTQ+ community, that you are committed to building an inclusive workplace. This lets all employees know that homophobia, racism, and other types of discrimination are not tolerated and that every person will be valued regardless of their identity.

It builds safety

Building a psychologically safe workplace is a top concern for most workplace leaders. A psychologically safe workplace is one in which people from all backgrounds and identities feel comfortable taking risks, sharing ideas, and admitting mistakes without fear of negative consequences or humiliation.

In a psychologically safe environment, employees are more likely to feel free to be their complete and authentic selves. It’s about fostering a space where everyone feels valued and respected for their unique contributions, regardless of their sexual orientation, gender identity, or any other aspect of their identity.

By celebrating Pride Month at work, you can help employees in the LGBTQ2SIA+ community feel like they can be their full selves. They don’t need to separate or compartmentalize their gender or sexual identity from who they are at work — they will be celebrated and appreciated for every part of who they are.

It is an opportunity for education

For employees who are not members of the LGBTQ2SIA+ community, Pride Month can serve as an opportunity for education. Learning about the history of Pride, the important contributions of LGBTQ people, and the injustices that the community continues to face today may help lower hateful attitudes and discrimination. Research has shown that education can significantly lower homophobia.

Consider inviting LGBTQ2SIA+ speakers to deliver workshops for employees on different issues that affect the community. You can also host a book club, watch documentaries together, or incentivize employees to attend Pride and educational events outside of the workplace.

Some organizations invite LGBTQ+ employees to work on projects that help educate the rest of the staff. But remember, any participation in these types of projects should never be obligatory and should always be compensated fairly.

It normalizes acceptance

By celebrating Pride Month, you set a standard of acceptance for the rest of the year. It sets the expectation that you are a safe workplace that does not condone bullying and that your organization strives to be an ally to the LGBTQ2SIA+ community. Opening conversations about identity and diversity becomes normalized, and people feel safer to do so even after Pride Month is over.

Just as importantly as normalizing acceptance within your own organization, celebrating Pride Month can set a better standard for other organizations as well. When other organizations see you speaking or posting publicly about Pride Month and LGBTQ+ rights, they may feel more motivated to do the same. Your organization can be a leader in acceptance and inclusivity and set a good example.

It is a chance to connect with the local community

Lastly, celebrating Pride Month can be an opportunity to connect with your local LGBTQ+ community. Most metropolitan areas have community LGBTQ+ centers or activism groups. Many hold local Pride celebrations, including marches, parades, and other events.

Incentivize your employees to attend these events and connect to their local LGBTQ+ community. You might even consider inviting some local community members to come and speak with your team members. In this way, you can build stronger ties with the local community where your organization is located and form an allyship with LGBTQS2IA+ people in your area.

How to celebrate Pride Month in the workplace

There are so many ways to celebrate Pride Month in your workplace. Avoid “rainbow-washing”, or performative gestures that lack meaning and impact (such as putting up a poster or changing your profile picture). It’s important that the ways in which your organization chooses to commemorate Pride Month are reflective of your genuine commitment to the rights of this community.

Our 2023 Pride Month blog post is full of ideas on how your organization can celebrate Pride Month in a meaningful way.

Some ideas include:

• Hosting an educational book club
• Inviting educational speakers
• Review your DEI policies
• Attend Pride celebrations together
• Donating or volunteering for the cause

Get LGBTQ+ affirmative counseling through your employee assistance program

MINES is dedicated to providing free and confidential LGBTQ+ affirmative during Pride Month and beyond. You can access your EAP counseling program 24/7 and speak with a licensed therapist at any time. In addition, we offer training options to help leaders become more inclusive.

Happy Pride Month from all of us here on the MINES team. Why does your organization celebrate Pride? Let us know in the comments.

To your wellbeing,

The MINES Team

The post Happy Pride Month! Here’s Why Celebrating Matters at Work 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.

The post Mental Health Awareness Month: How Far We’ve Come and How Far We Have Left to Go 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.

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.

It’s the most wonderful time of the year – except for many people, it’s anything but.

If the holidays bring more stress than cheer for you, you’re not alone. The holidays are a time of year when obligations seem to pile up. You may have family gatherings to attend and shopping to complete. And if you’re working on top of that through the holidays, life could quickly start feeling overwhelming this time of year.

The holidays may not be “stress-free” for anyone. But with these tips, you can make sure you’re protecting your mental well-being while you navigate all the challenges the season throws at you.

Here are 7 tips to cope with holiday stress both at work and at home.

Take a break

Some companies close down for the holidays. But even if your workplace doesn’t, you may want to consider the possibility of taking some time away. Taking a break can be a good way to intentionally slow down during this hectic time of year.

Talk to your supervisor about the possibility of taking some time away. If you work in a setting that’s busier than usual (and impossible to escape) during the holidays – such as in retail – you can still talk to your supervisor about when it might be possible for you to take some time off. Having a vacation to look forward to may help you get through the stress of the season.

There are also smaller, but still impactful, ways to take breaks that don’t require you to go on a lengthy vacation. For example, go out for a nice lunch instead of eating at your desk. Take the long, scenic way home from work. Practice a 5-minute mindfulness meditation.

Maintain boundaries with colleagues and family

Family gatherings are a joyful occasion for some, and a nerve-wracking one for others. The same goes for company parties. These are often times when loved ones and colleagues tend to push your personal boundaries. They might ask you personal questions you aren’t comfortable answering. Or they may expect you to take on more tasks (or attend more events) than you feel like you have the time and energy for.

Practice setting, and maintaining, personal boundaries with both colleagues and family members. Use assertive communication.

For example, you could decline your boss’ request to work overtime by saying something like: “I usually would be happy to support the team in this way. But I had set aside my evening to bake cookies with my daughter; it’s a tradition that’s really important to her. If there’s another way I can support the team, please let me know.”

Keep a routine

A big part of why the holidays are so stressful for so many of us is because our usual routines get disrupted. This has a big impact on important health behaviors like your sleep, eating, and exercise schedules.

It’s normal for these routines to be disrupted during the holidays. But as much as possible, try to keep your regular schedule. Getting 7 to 9 hours of restful sleep every night is especially important. Being sleep-deprived can you feel more stressed, anxious, and depressed than you already are. Physical exercise can also be a very effective tool to combat holiday stress.

The more you can stick to these regular self-care routines, the better.

Let go of perfection

Sometimes, holiday stress accumulates because of the pressure for everything to be perfect. There is so much pressure during the holidays to be “jolly” every minute of every day. A lot of us feel like we need to prepare a perfect holiday feast for our perfect families, just like a scene from a holiday greeting card.

This is far from reality – and this can be disappointing and stressful. This year, let go of the expectation of perfection. Understand that things will go wrong, and that’s okay. Focus on the things about the holiday season that are important to you, whether that’s family, spirituality, or giving back to the community. Allow yourself to let the rest go.

Plan ahead

One of the best ways to tackle holiday stress is to have a solid plan going into it. When you know what to expect, you may feel better prepared for the emotional and financial impact of the holidays.

Examples of helpful planning include:

• Ask for days off in advance
• Set a budget, and stick to it
• Set aside specific days for shopping, baking, gift-wrapping, etc.
• Prioritize work projects and schedule hours for “deep work”

Be careful of alcohol

For many families, alcohol is a big part of holiday gatherings. Many people may also drink more during the holidays to cope with the stress that this season brings.

This is completely understandable. At the same time, alcohol is closely linked to several mental health challenges, including depression, anxiety, and insomnia. Having a glass of wine after work probably won’t hurt, but excessive drinking may make you feel even more stressed. Be conscious of how much alcohol you’re consuming.

If you think you may have an addiction to alcohol, then professional treatment can help. You can locate substance abuse treatment near you by calling the Substance Abuse and Mental Health Services Administration (SAMHSA) helpline at 1-800-622-HELP.

Seek support

A counselor or a therapist can be a dependable source of support for you during the holidays. If you aren’t already working with a therapist, reach out to your company’s EAP (Employee Assistance Program). Your human resources department can connect you.

MINES & Associates’ EAP program offers free and confidential counseling that’s available to you 24/7. Whatever you’re going through, we are here to help. In addition, we also offer financial, legal, and parenting support as well as professional wellness coaching. We can help you get through the holidays with your mental health intact.

A very Happy Holidays to you and your family from the MINES team!

The post How to Cope with the Holiday Blues appeared first on MINES and Associates.