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

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

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

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

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

Tips for parents during back-to-school season

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

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

These tips for parents may help:

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

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

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

To Your Wellbeing,

The MINES Team

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

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

Why is self-care important?

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

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

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

10 self-care strategies for the office

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

Take lunches outside

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

Get a standing or walking desk

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

Connect with your colleagues

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

Declutter your desk

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

Think about ergonomics

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

Take a few mindful breaths

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

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

Set personal goals

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

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

Stay hydrated

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

Put on some music

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

Have boundaries

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

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

Connect with your EAP

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

Connect with us today!

To Your Wellbeing,

The MINES Team

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

1. Save a Ton of Money

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

2. Live Longer

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

3. Feel Incredible

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

Let’s Get Started on This Exciting Journey Together

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

MindCotine: Your Quit-Smoking Companion

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

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

To Your Wellbeing,

The MINES Team

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

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

1. Cardio Exercise

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

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

2. Strength Training

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

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

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

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

3. Yoga

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

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

4. Choreographed Activities

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

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

5. Organized Sports

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

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

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

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

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

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

Do yourself a favor and get your move on!

To Your Wellbeing,

The MINES Team

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

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.

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.

What’s the difference? Mental wellness is more than just the absence of illness. Just because you don’t struggle with a mental health condition like depression or OCD doesn’t mean that you’re mentally well. Just like physical wellness, mental wellness comes on a spectrum from very ill to optimum health.

To be truly well, it’s important to integrate both physical and mental health. You might think of these two spheres of health as separate entities, but they’re a lot more related than you might think. Physical health deeply affects mental health, and vice versa.

In today’s blog, we’ll talk about the importance of integrating physical and mental health and how your employee assistance program may be able to help.

How is physical and mental health connected?

Physical and mental health have a bidirectional relationship, which means that each affects the other. Mental health problems can make physical health problems worse and vice versa, which can get you locked in a vicious cycle if you live with both.

For example, people with depression and other mental illnesses are much more likely to live with chronic health conditions like chronic pain and cardiovascular disease. This link is bi-fold: living with depression can increase stress, which heightens your risk of developing a chronic physical health condition. But living with things like chronic pain can also worsen depression because of its impact on quality of life.

This connection between physical and mental health can at least partly be explained by the intricate network of neurotransmitters, hormones, and other biochemical substances in your body (especially in your brain and nervous system). For example, neurotransmitters like serotonin and dopamine, which are typically associated with mood regulation, also play a role in different physiological processes like gastrointestinal function and your immune system.

But these important neurotransmitters don’t only exist in the brain – many, including serotonin, have been found to primarily be created in the gut and intestines. This has led researchers to study what they call the “brain-gut axis” – how your digestive health affects your mental health.

We can also look at behaviors that are associated with certain mental illnesses. For example, people who live with mental health conditions like schizophrenia are more likely to be smokers. It may also be more difficult for people who live with mental illness to maintain healthy lifestyle habits like getting enough restful sleep, exercising, and staying connected to friends and family. All of these habits have been found to have a significant impact on both mental and physical health.

Every year, we learn more and more about the exact mechanisms that link mental and physical health. But we already have a large body of evidence showing that the two are deeply intertwined. To reach mental wellness, you need to look at your physical health, and vice versa.

How can I improve my physical and mental health?

Luckily, there are habits that you can implement – and stay away from – that will improve both your physical and mental health. This will take you further along on the spectrum of complete wellness.

Physical activity

Getting regular physical exercise is one of the best things you can do for both your physical and mental health.

As you move, your body releases endorphins – neurotransmitters that lift your mood, promote feelings of happiness, and reduce stress. On the physical front, exercise enhances cardiovascular health, strengthens muscles, and improves flexibility, which contributes to overall fitness. On top of that, the mental focus required during exercise serves as a form of mindfulness, which can help calm the mind and alleviate anxiety.

Best of all, studies show that it doesn’t take much – although the CDC recommends getting 2.5 hours of moderate exercise a week, one study found that people who got even half that amount were still less likely to be depressed.

Manage your stress

Chronic stress is one of the worst things for both your physical and mental health. Although short bursts of stress can help you focus and give you more energy, your body isn’t designed to be under an activated stress response for long periods. Extended stress can put you at higher risk of a wide range of physical and mental ailments, including depression, anxiety, high blood pressure, digestive problems, and more.

Find ways to intentionally relax your body and mind. One way you can do this is through progressive muscle relaxation, an evidence-based method. Mindfulness-based stress reduction techniques can also help. Relaxation doesn’t have to mean taking a spa day – it’s just about finding ways to deactivate your body’s responses and live in a more peaceful state.

Social connection

Your friends and family make you emotionally happy – but did you know that they also improve your physical health, too? Research shows that being socially connected improves your longevity, and also makes you 50% more likely to survive serious illness. Less lonely people are also less likely to develop health conditions like depression, heart disease, dementia, and more.

Social connection is determined not only by the number of people around you but by the quality of those relationships. Look around at your closest relationships and consider: do you feel loved, valued, and cared for in these relationships? Do you have a place where you feel you belong? Do the social exchanges feel meaningful to you?

If not, make it a top priority this year to improve and strengthen your relationships. If you’re feeling lonely and unsure of where to start working on this area of your life, talking to a mental health counselor can help.

MINES’ employee assistance program (EAP) provides a wide range of services to help you improve both your physical and mental health. On top of 24/7 counseling services, we provide smoking cessation support, stress management counseling, peer-to-peer support, and more.

Happy New Year from all of us at MINES!

To your wellbeing (both physical and mental),

The MINES Team

The post How Can You Care for Both Your Physical and Mental Health? appeared first on MINES and Associates.