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.

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.

Alcohol abuse continues to be misunderstood as a moral failure or character flaw, when in reality it is a brain disease that causes painful symptoms for the person affected and their loved ones. By raising awareness about alcohol abuse, we can help others be more likely to catch the signs and seek support when it’s needed.

What are the physical and psychological signs of alcohol addiction?

Alcohol is in a unique position compared with other addictive substances because using it, at least to some extent, is so normalized in our society. Many people who use illicit (“hard”) drugs are at least partially aware that they may have a problem with addiction, but most people who drink alcohol are not addicted.

When someone has an addiction to alcohol, they may be diagnosed with alcohol use disorder. In everyday terms, this disorder is sometimes called “alcoholism.”

It’s important to be aware of the warning signs of alcohol addiction so that you can be ready to seek, or offer, support for yourself or loved ones.

Alcohol use disorder can manifest both physically and psychologically.

Some psychological and behavioral signs of alcohol addiction include:

• You crave and think about alcohol when you’re not drinking.
• You find it difficult to control how much you drink.
• You keep drinking even though it’s causing problems in your life.
• Your mind is often preoccupied with thoughts of drinking.
• You drink alone, or hide or lie about your drinking from others.
• You neglect your responsibilities because of drinking.
• Your relationships are strained due to your alcohol use, and your loved ones have told you that they’re concerned.
• You’ve tried to quit or cut down on drinking but have been unsuccessful.
• You experience mood swings or irritability when not drinking.
• You experience legal issues related to your drinking, such as DUIs.
• You engage in risky behaviors while intoxicated, such as driving under the influence or unprotected sex.
• You experience physical symptoms such as shaking, sweating, or nausea when not drinking.
• You prioritize drinking over other activities or hobbies.
• You experience financial problems due to spending money on alcohol.
• You feel guilty or ashamed about your drinking but continue to do so.
• You experience changes in your appearance or hygiene due to alcohol use.
• You find it hard to relax or have fun without alcohol.
• You turn to drinking to cope with stress, anxiety, or depression.

Alcohol addiction, especially when it’s severe, can also have some physical effects. Physical signs of alcohol addiction may include:

• You may notice changes in your appearance, like gaining or losing weight.
• You might experience tremors or shakes, especially in the morning.
• You notice you have a red or puffy face due to flushed or broken capillaries.
• You might feel chronically fatigued or lethargic.
• You could suffer from gastrointestinal issues such as nausea, vomiting, or diarrhea.
• You may experience liver-related symptoms like jaundice or abdominal pain.
• You might have an increased tolerance to alcohol.
• You could experience withdrawal symptoms such as sweating, rapid heartbeat, or anxiety when not drinking.
• Long-term effects on your body could include liver disease, pancreatitis, or cardiovascular problems.

Not everyone with an alcohol problem experiences these signs. Even if you don’t experience these things, that doesn’t necessarily mean you do not have alcohol use disorder. The only way to know for sure is to talk to a mental health provider or your primary care physician.

Signs of substance abuse at work

Even though things have changed in recent years, alcohol continues to play an important role in many workplaces (for example, employees may drink at holiday parties or during happy hour gatherings). This can make it difficult to be able to tell when an employee has an alcohol abuse problem and when their drinking is within “normal” limits.

Some signs that someone at work has alcohol use disorder include:

• They’re frequently absent or tardy, especially when they didn’t used to have these problems.
• Their job performance or productivity has noticeably declined.
• You detect the smell of alcohol on their breath or notice other physical signs of intoxication.
• They exhibit mood swings or changes in behavior, such as irritability or aggression.
• They tend to isolate themselves from coworkers or avoid social interactions.
• They make frequent trips to the restroom, possibly to hide drinking.
• They seem to struggle with concentration or decision-making.
• They experience financial difficulties or borrow money from coworkers.
• Their appearance has changed, such as unkempt attire or poor hygiene.
• They make excuses for their behavior or deny any alcohol-related issues when confronted.

How to get help for alcohol addiction

If you suspect that you or a loved one is experiencing a problem with alcohol, the importance of seeking professional treatment can’t be stressed enough. Alcohol use disorder is a brain disease that can get worse when left untreated.

Seeking support is nothing to be ashamed of. Again, alcohol abuse is not a moral failure and says nothing about your character. It is a serious health condition that affects over 10% of the population.

It’s normal for people with alcohol use disorder to be ambivalent about getting treatment. Part of you may want badly to stop your problem drinking, but you likely also have personal reasons why you drink, to begin with – it helps you in social situations, it helps you to sleep, and so on. This is normal, and treatment providers expect ambivalence. You do not have to be 100% sure to seek help. You only need to take the first step.

Ambivalence also means that you may experience pushback from your loved one. Although this can be incredibly painful, try to understand that it’s normal and a symptom of the way alcohol addiction affects the brain. Offer steady support without disrespecting their autonomy.

You can look for a treatment provider by calling the Substance Abuse and Mental Health Services Administration (SAMHSA)’s National Helpline at 1-800-662-HELP (4357).

Does my employee assistance program (EAP) cover substance abuse?

Your EAP is also a free resource at your disposal. The MINES & Associates EAP can offer you 24/7 free and confidential counseling and resource referral for alcohol use disorder. If your company is enrolled, then you just need to call (800) 873-7138 or use our digital intake form to get started.

To Your Well-Being,

The MINES Team

The post Alcohol Awareness Month: How to Recognize the Signs and Get the Support You Need appeared first on MINES and Associates.

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

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

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

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

How does self-awareness help with stress?

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

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

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

Some other benefits of self-awareness for stress include:

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

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

How can I be more aware of stress?

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

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

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

Identify your triggers

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

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

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

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

Keep a stress journal

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

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

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

Figure out your “warning signs”

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

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

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

Pay attention to physical cues

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

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

Practice mindfulness

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

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

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

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

To Your Wellbeing,

The MINES Team

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

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

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

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

Tip #1: Reduce stress

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

Tip #2: Practice relaxation

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

Tip #3: Stay active

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

Tip #4: Connect with others

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

Tip #5: Be generous

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

Tip #6: Schedule doing nothing

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

Tip #7: Prioritize sleep

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

Tip #8: Find meaning through values

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

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

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

Tip #10: Spend time in nature

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

Tip #11: Belly laugh

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

Tip #12: Talk to a counselor

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

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

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

To Your Wellbeing,

The MINES Team

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

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

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

Why are goals important?

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

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

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

How to stay focused on your goals

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

Set clear goals

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

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

Tell people

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

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

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

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

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

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

Connect to your “why”

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

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

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

Ask for support

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

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

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

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

Employee support and well-being with MINES

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

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

To Your Wellbeing,

The MINES Team

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

Although mental health awareness overall has come a long way, we tend to leave infants and young children out of the conversation. But research shows that our littlest humans can face mental health challenges too – and the earlier we intervene, the better chance they have at growing into happy and thriving adults.

In today’s blog, we’ll cover the basics of early childhood mental health and give you some tips on how you can promote positive mental health in your own little ones.

What is early childhood mental health?

Early childhood mental health typically refers to the mental health of children between 0 to 8 years of age.

Many people are confused when they hear the term “early childhood mental health.” You might be off-put by the idea of young children being diagnosed with or treated for mental health disorders. After all, they’re only kids – right?

Sadly, many more young children live with mental health conditions than you might believe. Reports show that up to 17% of children are diagnosed with a mental illness before they’re 6. Even very young children show clear symptoms of anxiety disorders, depression, post-traumatic stress, and more.

But the topic of early childhood mental health doesn’t just affect children with mental health challenges. Mental health should be a priority for all children, especially during the important early childhood years when the brain is developing at a rapid pace. It’s not just about treating childhood mental illness – it’s about promoting strong mental health in all young children.

What do mental health problems look like in early childhood?

Young children can show signs of a wide range of mental health problems, from mood disorders to neurodivergence and sensory processing issues. Let’s look at some of the most common categories of early childhood mental health symptoms.

Attachment disorders and trauma

One of the most important things that happens during a baby’s life is the attachment they build with their caregiver(s). When there is neglect or abuse present in these relationships, then reactive attachment disorder and post-traumatic stress disorder (PTSD) can develop.

Abuse and neglect can severely impact a child’s developing brain, stunt their growth, and lead to serious physical and mental health consequences further down the line.

In infants and young children, attachment and trauma-related disorders might look like:

• Severe separation anxiety
• Not being soothed when reunited with their caregiver(s)
• Being indiscriminately attached to any adult and showing no preference for their caregiver(s)
• Hypervigilance; being jumpy or easily startled
• Avoiding the caregiver(s)
• Themes of trauma in play

Feeding disorders

Feeding disorders Sometimes, difficulty with food and feeding is a physical health problem – but often, it’s related to the child’s mental health. Even so, leaving a feeding disorder untreated can lead to stunted growth and poor development in the muscles involved in swallowing.

An early childhood feeding disorder can look like:

• A lack of interest in food or eating
• Difficulty achieving a relaxed state while eating (for example, the infant may be overly agitated)
• Refusal of food
• Using mealtimes to interact with caregivers rather than to eat
• Avoidance of specific foods based on texture, taste, smell, or other features
• No age-appropriate interaction with caregivers (like eye contact) during mealtimes

Hyperactivity and ADHD

Over 250,000 U.S. children aged 3 to 5 are diagnosed with attention-deficit hyperactivity disorder (ADHD). This condition leads children to have difficulty regulating their focus and energy levels.

Some signs of ADHD in young children include:

• More tantrums and emotional outbursts than other children their age
• Constantly being in motion, even more than other young children
• Reckless behavior to the point of endangering themselves
• Aggression toward self or others
• Difficulty falling asleep or little need for sleep
• Extreme impatience with others
• Loses interest in activities after only a few moments, even activities of their choosing

Anxiety and depression

As unbelievable as it may seem to some, even infants can be depressed and anxious. Reports show that around 1 in 40 children aged 0 to 5 have depression. Depression in parents makes it more likely that the infant or child will also have depression.

Signs of depression and anxiety in infants and toddlers include:

• Regressing to a previous stage of development
• Being withdrawn or staring into space
• Not engaging socially with caregiver(s)
• Excessive whining
• No interest in developmentally appropriate toys and activities
• Clinginess
• Breath-holding in toddlers
• Sleep issues

What causes mental health problems in early childhood?

As is the case with teens and adults, there’s not one singular cause of early childhood mental health problems.

Experts say that many different factors come together to make some children more at risk for developing mental health issues, including:

• Genetics: Some children are genetically predisposed to developing mental health problems, but this doesn’t mean that every child with these genes will have issues 100% of the time. It simply means that they may be at higher risk.
• Toxic stress: Being exposed to traumatic and stressful events (like abuse and neglect) over and over again can lead to toxic stress. Toxic stress can severely damage a baby’s brain development and make it much more likely for children to develop mental health problems, either right away or later on down the road.
• Biological factors: Some early childhood mental health concerns, like ADHD or certain feeding disorders, are a direct result of biological differences in the brain.
• Family history and parental stress: Family history also comes into play. Babies whose parents have postpartum depression are more likely to have depression themselves.

What can we do to support early childhood mental health?

If you’re a parent, you’re probably asking yourself: What can I do to protect my baby’s mental health? How can I decrease the odds that my child will have mental health problems, either now or as an adult?

Although there are many factors outside of our control, there are many things that you can do as a parent to help promote your child’s brain and emotional development and protect their mental health.

• Build a secure attachment: Foster a secure attachment with your child by responding to their needs promptly and consistently. This helps them feel safe and loved.
• Create a safe home environment: Ensure that the home environment is safe, free from hazards, and provides a sense of security for your child. Consistency and predictability are key for building safety.
• Emotional regulation: Help your child learn to regulate their emotions by modeling appropriate emotional responses and providing comfort when they’re upset.
• Engage in play: Play isn’t just fun – it’s essential for a child’s development. Engage in age-appropriate play that encourages creativity, exploration, and social interaction.
• Create healthy routines: Establish consistent daily routines for feeding, sleeping, and playtime. Predictability can help children feel secure.
• Nutrition and sleep: Ensure that your child has a balanced diet and gets enough restful sleep. Both nutrition and rest are essential for mental health.
• Positive discipline: Use positive discipline strategies that focus on teaching and guiding rather than punishment. This helps your child learn boundaries without feeling shame or guilt.
• Read and communicate: Reading to your child and engaging in “baby talk” and conversations from an early age can enhance their language development and cognitive skills.
• Lean on your support system: Caring for an infant or toddler can be exhausting, and it’s important for you to take care of your own mental health and take breaks when you need them. Seek support from friends, family, or mental health professionals.
• Protect your own mental health: Your well-being is closely linked to your child’s well-being. Be aware of your own mental health and get counseling when you need it.
• Educate yourself: Learn as much as you can about child development and parenting techniques. Attend parenting classes or workshops if possible.
• Seek professional help: If you have concerns about your child’s behavior or development, don’t hesitate to consult a pediatrician or a child psychologist. Early intervention is critical in preventing these problems from getting worse.

At MINES, we want to help you and your child thrive and stay mentally healthy. We provide comprehensive Parental Coaching and Lactation Consultation services to help you be the best parent you can be for your precious little one.

Through our Parental Coaching program, you receive 4 phone coaching sessions per year to address the most challenging aspects of parenthood. Our experienced coaches are here to support you through any concerns that you may have about this journey.

If you need mental health support for yourself, you also have access to 24/7 free and confidential counseling with a licensed mental health provider.

Let’s all work together to protect the mental health of our youngest and most precious citizens.

To Your Wellbeing,

The MINES Team

The post Early Childhood Mental Health: Why It’s Important 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.

We have become more aware of depression, but awareness is only the first step. It’s also critical that we’re regularly screening individuals for depression, just like we do for other health conditions like heart disease or high cholesterol. When we catch depression symptoms early on, we can help people realize there is a health problem and get the treatment they need – often through employee assistance programs.

National Depression Screening Day is celebrated each year in the first week of October. In today’s blog, we’ll help you prepare for this important day by giving you tips and resources on how to conduct depression screenings in your workplace.

Understanding what depression looks like

Most people have a general idea of what a “depressed person” looks like; perhaps you imagine someone who is often sad and cries frequently. But in reality, this is only one presentation of depression. There are many types of depressive disorders, and it’s important to understand how each of them can present.

Common symptoms of depression

Sad or low mood and frequent crying often do come along with depression. Some other common symptoms that you may notice include:

• No longer seem to enjoy things they used to enjoy
• Suddenly being apathetic or indifferent to work
• Appearing lethargic or extremely fatigued, which can even lead them to physically move slower than normal
• Decreased productivity at work
• Eating more or less than usual, which can lead to weight gain or loss
• Mood swings or being irritable; snapping at colleagues over small things
• Difficulty concentrating or making decisions; seeming to have a hard time remembering things
• Withdrawing and isolating themselves from others, especially if you’ve known them to be social people
• Increased absenteeism and tardiness
• Frequently complaining of unexplained physical symptoms like headaches or stomachaches
• Being very self-critical or having low self-esteem
• Talking about death and suicide, even if it’s in a “joking” manner

Although not everyone who displays these signs is experiencing depression, it’s important to be aware of the signs so you know what to watch out for. If you notice these signs, consider employee assistance programs to help improve your mental health.

On top of that, there are several different depressive disorders.

Major depressive disorder

This is what we most often refer to when we talk about “clinical depression.” People with major depressive disorder show many of the above symptoms for a period of 2 weeks or more.

Persistent depressive disorder

Persistent depressive disorder is also called chronic depression, and is diagnosed when someone has symptoms of depression for 2 years or more. They may not seem as acutely depressed, but likely show at least some of the symptoms.

Bipolar disorder

People with bipolar disorder swing between mania/hypomania (an intensely euphoric or “high” mood that can cause impulsive and dangerous behaviors) and depression. People with bipolar disorder may not be immediately identified as having depression because they could be in a manic episode the majority of the time. Other people with bipolar disorder are depressed most of the time and only experience one manic episode in their lives.

Postpartum depression

Colleagues who have recently given birth may show signs of postpartum depression, which is when someone experiences depression symptoms after childbirth. Research shows that people who adopt, as well as non-birthing partners, can also experience postpartum depression.

Because of these variations, depression can present itself in many different ways. Regular depression screening can make sure no one falls through the cracks.

Why is it important to screen for depression?

National Depression Screening Day can be an opportunity to remind employees to self-reflect and check themselves for symptoms of depression. Just like they go to their doctor every year for an annual physical exam, they can complete depression screening tools to ensure that their mood and mental health are sound.

Often when we’re experiencing depression, especially if we’ve experienced it for a long time, we don’t realize that we need help. We may assume that certain feelings or experiences are “just a part of life.” This can prevent us from getting support when we need it.

Here are some other reasons why it’s important to regularly screen for depression:

• Regular screening allows for the early identification of depression symptoms, which enables timely intervention and support (employee assistance programs) for employees who may be struggling.
• Employees benefit from increased awareness of their mental health through routine screenings. This knowledge can empower them to take proactive steps in managing their mental well-being and seeking support when it’s needed.
• Routine screening can minimize the personal and professional consequences of untreated depression, like workplace conflicts, strained relationships, financial stress, or compromised work-life balance.
• When people regularly screen themselves for depression, they’re connected to appropriate resources and assistance.
• Screening initiatives play a crucial role in tailoring and targeting mental health support through employee assistance programs in terms of organizational support.
• A workplace that prioritizes regular depression screening experiences improved employee engagement and retention because they’re creating environments that are characterized by care and support.

Screening tools for depression

Here is a helpful list of screening tools and resources that your employees can use to screen themselves for depression. Make sure that employees know that their results will be confidential. The idea is to help them get access to treatment when they otherwise wouldn’t have.

It’s also important to note that depression screening tests are not a replacement for a professional evaluation and diagnosis. No screening tool can diagnose you with depression, but they can give you a better idea of the signs of depression you or your employees might be experiencing and whether or not they could benefit from professional support.

• Beck Depression Inventory (BDI)
• Center for Epidemiological Studies Depression Scale (CES-D)
• EQ-5D
• Hamilton Depression Rating Scale (HAM-D)
• Quick Inventory of Depressive Symptomatology – Self-Report (QIDS-SR)
• Beck Hopelessness Scale
• Patient Health Questionnaire (PHQ-9)

You can get access to most of these tools through the American Psychiatric Association. Mental Health America also offers a quick online depression test that you can take.

Your Employee Assistance Program may also be able to help. If you’re a MINES & Associates client, you and your family have access to free and confidential counseling services at any time, day or night. Our mental health therapists can help you figure out if you might be experiencing depression, and offer guidance and support.

Contact us today and let us know how we can support your organization.

To Your Wellbeing,

The MINES Team

The post The Face of Depression at Work: Identifying Signs, Encouraging Conversations, and Seeking Help appeared first on MINES and Associates.

During National Suicide Prevention Month, AFSP is highlighting a set of actions that anyone can take to bring attention to suicide prevention:

• Join a local AFSP chapter to drive change and understanding in your community.
  • With local programs and events in all 50 states, Washington, D.C., and Puerto Rico, AFSP’s chapters are at the forefront of suicide prevention. Start a conversation in your community and send the message that suicide no longer hides in the shadows: connect with your local AFSP chapter to raise awareness and funds and spread hope with other AFSP volunteers through local programs, activities, and events, like the Out of the Darkness Community Walks taking place in communities nationwide this fall.
• Share information about the 988 Lifeline using 988’s Partner Toolkit, which includes social media graphics, key messages, videos, and more.
  • AFSP advocates for the funding and expanded support of the 988 Lifeline – if you want to learn more about how you can support the 988 Lifeline, read more about AFSP’s advocacy work here.
• Educate by bringing the Talk Saves Lives program to your school or workplace.
  • Knowledge and understanding deepens conversations. AFSP’s flagship education program is available in specialized modules, including TSL: Suicide Prevention Education for Workplace Settings and TSL: Latinx and Hispanic Communities – which you can bring to your community for National Hispanic Heritage Month (Sep 15-Oct 15).
• Attend an International Survivors of Suicide Loss Day
  • Those who have lost a loved one to suicide often feel hesitant to tell others the type of loss they have experienced. September is a great time to spread the word about the hundreds of local and virtual “Survivor Day” events taking place each November – including Día de Esperanza (Day of Hope) for the Hispanic community – enabling survivors of suicide loss to come together to find connection, understanding, and hope through their shared experience.
• Watch a special episode of “Ask Dr. Jill”
  • Research helps us understand what leads someone to suicide, and how we may effectively save more lives. On September 13 at 3p (ET), you can tune in to a special episode of Ask Dr. Jill, featuring AFSP’s Senior Vice President of Research, Dr. Jill Harkavy-Friedman with guest Dr. Madelyn Gould, an expert on suicide contagion and reporting and storytelling practices that safely drive the national conversation. Click here to learn more.
• Connect people to help through the Interactive Screening Program (ISP)

Even when people know about available mental health services, shame, fear, and embarrassment often prevent them from seeking help. ISP is a customized platform that starts a confidential conversation that often leads people to support. Click here to learn how to bring ISP to your own school or organization.

More resources: National Suicide Prevention Month Resources

Source: American Foundation for Suicide Prevention (www.afsp.org)

To Your Wellbeing,

The MINES Team

The post National Suicide Prevention Week Resources appeared first on MINES and Associates.