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.

Today, we’re spreading awareness about self-harm, including the causes, warning signs, and tips to help a young person you love.

What is self-harm (non-suicidal self-injury)?

Self-harm is when someone intentionally hurts themselves physically. The clinical name for self-harm is non-suicidal self-injury (NSSI). Not every incident of someone hurting themselves falls under the umbrella of NSSI; some people hurt themselves because they are suicidal. Non-suicidal self-injury describes when someone hurts themselves

The most well-known method of non-suicidal self-injury is cutting, or when people make shallow cuts on their skin. But cutting is far from the only method; others harm themselves by:

• Biting skin
• Scratching themselves
• Hitting their head against a wall
• Punching themselves
• Pulling out hair
• Burning themselves with matches or cigarettes
• Poking objects through the skin

Young people – children, adolescents, and young adults – are at the highest risk of self-harm. Research shows that over 25% of teens aged 12 to 16 had thoughts of self-harm, with at least 15% acting on these thoughts. Unfortunately, studies have shown that self-harm rates among youth increase each year, with self-harm rates among girls increasing at an especially alarming rate.

However, it’s important to keep in mind that anyone can self-harm, including boys and older adults.

Why do people self-harm?

Self-harm is highly misunderstood; many people mistake self-harm as a form of suicidal behavior. However, self-harm, at least behaviors that fall within the umbrella of non-suicidal self-injury, is not an attempt to end one’s life.

People self-harm for various reasons. Some of the most common reasons include:

• To try to feel something when they feel emotionally numb
• To distract from emotional pain by causing physical pain
• To distract their mind from upsetting thoughts or memories
• To release powerful emotions like loneliness, despair, or anger
• To punish themselves for perceived faults, mistakes, or inadequacies
• To regain a sense of control over their life
• To try to cope with a difficult experience like bullying
• Because self-harm has been so normalized among their peers

Some people don’t know why, exactly, they self-harm. This is normal.

Even though self-harm itself isn’t a suicidal behavior, research shows that teens who have self-harmed are over 3 times more likely to attempt suicide in the future than those who have never self-harmed. Young people also often accidentally put themselves in life-threatening situations while self-harming (for example, by cutting themselves deeper than they intended). Self-harm is a sign that someone is in severe emotional distress, and needs to be taken seriously.

Warning signs of self-harm

One of the first steps to helping someone who self-harms is to notice the signs. When you educate yourself on the warning signs of self-harm, you’re more likely to realize when a loved one is engaging in it.

Self-harm doesn’t have a “look,” just like depression or anxiety don’t have looks. People of any gender or age can self-harm, but young people are at higher risk.

Here are some warning signs of self-harm in teens to look out for:

• Scars (cuts, scabs, bruises, or burns), often found in clusters or patterns
• Frequent unexplained wounds or cuts
• Making excuses for wounds or cuts
• Wearing long sleeves and pants, even when it’s hot out
• Traces of blood on clothes or towels
• Suddenly seeking to do their own laundry or take out their own trash
• Hiding razors
• Withdrawing from friends and family

If a young person you love is showing these signs, then it could be that they’re self-harming – and need your support.

How to help a young person who is self-harming move towards self-love

It can be unfathomable and intensely painful to learn that someone you love, especially a teen or a young adult, is hurting themselves intentionally. It’s devastating to realize that they don’t see themselves as you see them, and you wish you could do something to help them love themselves.

Recovery from self-harm can be a long journey. It becomes an addiction in many ways; it brings temporary relief from emotional pain, and even though the person knows that it’s not a long-term solution, it may be difficult to stop.

But just because they can’t quit right away doesn’t mean that you can’t do anything to support them. A trusted adult’s support is essential for young people as they learn to love themselves and treat themselves with care.

Here are some ways you can support the young person in your life who is self-harming.

• Approach them first. It can be hard for young people to bring up the conversation. If you suspect they are hurting themselves, don’t beat around the bush. Ask them directly: “I noticed cuts on your arms. Are you hurting yourself?”
• Don’t judge, even if you don’t understand. The last thing a young person needs to hear is, “Why would you do this to yourself?” Statements like this can come from a place of caring but also tend to make young people feel misunderstood and judged.
• Focus on their pain. Acknowledge how much they must be emotionally suffering to hurt themselves in this way. Validate their feelings. Even if something doesn’t feel like a big deal to you, it’s still a big deal to them.
• Make your home safe. If the teen lives with you and is using objects, like razors, to hurt themselves, work with them to limit access to these objects.
• Connect to resources. Talk to your pediatrician to get a referral to a mental health provider. You can also get in touch with your Employee Assistance Program for referrals or counseling.
• Provide unconditional love. Let the teen know that you don’t see them differently and that their self-harm behaviors don’t change your love for them. Make it clear that your concern for them comes from love, not from shame or disgust.

There is hope. With support from a trusted adult, young people can successfully stop self-harming and learn to love themselves.

Self-harm resources for teens and young adults

If you struggle with self-harm, here are some resources that can help.

• To Write Love On Her Arms is a non-profit organization dedicated to supporting people who struggle with self-injury, depression, and suicide.
• A.F.E. Alternatives is a treatment program for self-harm that also provides a wealth of information and resources.
• The Trevor Project provides phone, text, and chat support for LGBTQ+ young people facing self-injury and other mental health challenges.
• The Adolescent Self-Injury Foundation provides resources for teens and their caregivers.
• The Crisis Text Line operates 24/7.

If you (or someone else) are having a mental health emergency, dial 988.

MINES & Associates EAP is available to employees as well as their household members. All family members can receive 24/7 confidential counseling support for issues like depression, stress, and more. In addition, we provide 4 parental coaching sessions per year to teach you how to better support your teen or young adult who may be self-harming.

Take advantage of this free resource and get in touch with us today.

To Your Wellbeing,

The MINES Team

The post Self-Harm Awareness Month: Here’s How We Can Protect Our Youth 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.

Over 80% of American employees are under work-related stress, and 1 in 4 say that work is the number one stressor in their lives. It’s clear that we’re facing a stress epidemic, and work is one of the culprits behind it. If you’re an employee who is under a lot of stress, you’re not alone – and there are steps you can take to combat it.

In this article, we’ll go over how to recognize the signs of stress, especially the lesser-known ones, so that you can take action.

What is stress?

First of all, what, exactly, is stress? Although it has a negative connotation, “stress” simply refers to the physical response we have when we’re faced with something that feels dangerous or overwhelming. And it’s not necessarily a bad thing – humans developed the stress response through years of evolution to help us combat threats.

Physical changes happen when this stress response is activated. For example, you may start breathing faster and your heart might start beating faster to get more energy into your limbs. Your senses, like hearing and smell, get more precise. These changes all serve to help you either fight or run from danger.

While the stress response itself is useful in certain situations, being under chronically high levels of stress is very harmful to your overall health. Short bursts of stress might help you at work – for example, stress might help you work diligently to meet a deadline – but when you’re always under stress, you’re less focused, less productive, and more likely to develop mental health problems like depression and anxiety.

That’s why it’s so important to notice what stress feels like in your body. There are many effective ways to manage chronic stress and take better care of your physical and mental health. But you can’t intervene if you don’t know how to recognize stress.

What are the hidden symptoms of stress?

Some more commonly known signs of stress include chronic fatigue and excessive worries. But sometimes, stress presents itself in ways that aren’t so obvious. It’s important to be aware of all of the different ways that stress can present itself so that you can recognize when you need support.

This is more important than ever in the modern age. Today, we’re expected to be constantly connected, especially when it comes to work. We may have forgotten what it feels like to be 100% at ease. This means that even if you don’t feel completely overwhelmed – at least consciously – you may be experiencing stress without even realizing it.

Some of the more hidden and lesser-known signs of stress include:

Catching a cold

Obviously, having a cold in and of itself doesn’t automatically mean that you’re under a lot of stress. But stress does wreak havoc on your immune system. This can make it easier for viruses and bacteria to make you sick while your guard is down.

If you’ve been catching more colds than usual, pause and reflect on whether or not your stress levels may be contributing to a weakened immune system.

Jaw pain

We tend to think of muscle tension as a common sign of stress, but it’s important to pay attention to your jaw, too! Many of us clench our teeth unconsciously when we’re stressed, so jaw pain or tension could be a sign that you’re clenching without realizing it. Bruxism – teeth grinding at night – can also be linked to stress.

If you have unexplained jaw or tooth pain, then it could be a sign of increased stress.

Forgetfulness and distractibility

Stress can also cause you to be more distracted than usual. Even if you aren’t ruminating on stressful thoughts, if you’re more forgetful than usual or getting distracted from important tasks, then take a look at how your stress levels could be contributing.

Using the bathroom more often

Frequent urination can be a sign of many different medical conditions, so it’s important to talk to your healthcare provider if you’re experiencing this symptom. But for some people, needing to go to the bathroom more often than usual can be a sign of high stress.

Weekend fatigue or headaches

You might think of stress-related fatigue or pain as something that only happens during times of active stress, like during your work week. But many people work through stress when they need to, only to experience an energy crash during the weekend. If you feel “fine” on workdays but have low energy or headaches on the weekend, then it could be a sign you’re stressed.

Arguments

Having occasional disagreements with family members or colleagues is normal. But if you’re arguing more than usual, or arguing with people you usually don’t argue with, then reflect to see if it could be caused by stress. Even if it feels like it’s the other party instigating the arguments, is it possible that you’re more irritable as a result of stress?

Irregular period

People who menstruate know that periods can often be irregular. While this isn’t always a sign of stress, stress is one reason why you could be having irregular periods. Especially if your cycle is typically regular, and it’s recently become irregular with no medical explanation, then this could be a sign of stress.

Sleeping too much

You might have heard that stress can cause insomnia (an inability to fall or stay asleep) or nightmares. But for some people, it can have the opposite effect – it can cause you to sleep too much. When under high levels of stress, you might feel the desire to escape from it all. Feeling overwhelmed can lead you to want to sleep as much as possible, even during the day.

More common signs of stress

On top of these “secret” stress signals, there are also the more common signs of stress to be aware of. These include:

• Unexplained muscle tension and pain
• Nightmares and difficulty sleeping (insomnia)
• Digestive issues like gas, nausea, or diarrhea
• Ruminating on stressful events or thoughts
• Physical signs of anxiety like a rapid heartbeat or sweating
• Low energy
• Decreased sex drive

How your EAP can help when you’re facing stress

If you’re enrolled in MINES & Associates’ Employee Assistance Program (EAP), you have access to 24/7 free and confidential counseling. Counseling could be the missing piece in your overall well-being. Our licensed counselors can help you learn how to recognize your own signs of stress and take active steps to reduce the stress you have in your life. If your stress levels have led to mental health problems like depression or anxiety, we can help with that too. It’s best not to ignore signs of stress because it may not go away on its own.

You can access MINES & Associates services here.

To Your Wellbeing,

The MINES Team

The post The Hidden Signs of Stress and How to Cope with Them appeared first on MINES and Associates.