1. Save a Ton of Money

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

2. Live Longer

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

3. Feel Incredible

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

Let’s Get Started on This Exciting Journey Together

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

MindCotine: Your Quit-Smoking Companion

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

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

To Your Wellbeing,

The MINES Team

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

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

1. Cardio Exercise

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

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

2. Strength Training

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

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

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

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

3. Yoga

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

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

4. Choreographed Activities

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

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

5. Organized Sports

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

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

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

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

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

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

Do yourself a favor and get your move on!

To Your Wellbeing,

The MINES Team

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

The post Mental Health Awareness Month: How Far We’ve Come and How Far We Have Left to Go appeared first on MINES and Associates.

This National Eating Disorder Awareness Week, MINES & Associates is taking the time to shine a light on eating disorders, how they manifest in the workplace, and how you can support colleagues and employees who have eating disorders – and who may be suffering in silence.

What is an eating disorder, and how do they present in the workplace?

Eating disorders are a complex category of mental illness characterized by an unhealthy relationship with food and – usually, although there are some exceptions – body image. There is a wide variety of eating disorder types, and they each have different symptoms. Some eating disorders cause people to severely restrict caloric intake, while others cause people to go through binge-eating episodes.

Generally, eating disorders are some of the most deadly mental illnesses that exist – anorexia nervosa, in particular, has the highest mortality rate of any psychiatric disorder. Eating disorders are not just “extreme dieting” – they are severely harmful to physical and mental health. We need to take them seriously.

With so many Americans living with an eating disorder today, it’s likely that at least one person in your workplace is facing this. However, because of the stigma and misunderstandings surrounding eating disorders, you may not be able to recognize the signs if you’re not aware of how eating disorders present.

Some signs that someone in your workplace may have an eating disorder include:

• Talking a lot about body shape and appearance
• Avoiding work gatherings where food is involved
• Having low energy or appearing lethargic
• Frequent trips to the bathroom, especially after eating
• Changes in appearance, like significant weight loss or gain, or looking pale
• Wearing baggier clothes to hide weight changes
• Constantly checking one’s appearance in mirrors
• Eating in isolation or being overly secretive about food and meals
• Decreased productivity and lack of concentration
• Expressing constant dissatisfaction with one’s body
• Preparing elaborate meals for others, but not eating the meals themselves

Keep in mind that although some eating disorders, like anorexia, can cause significant weight loss for some, most people with eating disorders aren’t underweight. You cannot spot an eating disorder just by looking at someone’s weight or appearance.

People who live with eating disorders can also be very high-functioning in the workplace, so don’t make the mistake of only looking at employees whose performance is faltering.

Perfectionism is a personality trait that’s highly linked with eating disorders in the literature. This perfectionism could lead someone with an eating disorder to reach for the highest achievements and accolades at work. However, over the long term, an eating disorder can negatively affect productivity and focus.

How to support someone with an eating disorder

If someone you work with is living with an eating disorder, they’re likely suffering alone. Eating disorders are often very isolating disorders that cause feelings of deep shame and guilt. People with eating disorders need treatment, but it may take time for them to be ready to come face-to-face with this fact. However, there are ways to support someone with an eating disorder even if they aren’t ready for treatment.

Here are some tips to support an employee or colleague who you suspect has an eating disorder.

Watch how you talk about your own body

Even if you don’t have an eating disorder, many of us have unhealthy views about food and our bodies. Talking negatively about your own body can be triggering for your colleagues with eating disorders.

For example, you might nonchalantly comment about skipping lunch because you overate last night, or make remarks about how a sweater makes you “look fat.” Although you may not live with an eating disorder, these off-hand comments can be triggering for people who do.

Watch the way you talk about your body and eating. You don’t need to express over-the-top positive feelings about your body – this might be triggering as well – but try to stay body-neutral, or avoid talking about your body altogether.

If you express concern, don’t focus on weight

You may have suspicions that someone has an eating disorder, and decide to express your concern. Whether or not you choose to approach the person is up to you and depends greatly on the relationship you have with them. But if you do decide to express concern, don’t focus on their weight – express concern about their overall mental health instead.

For example, let’s say you’ve noticed a colleague rapidly losing weight, although they’ve started wearing baggier clothes to try to hide it. They never seem to eat lunch, saying they had a big breakfast. You notice that they often come into work looking exhausted, and they’re calling out sick much more often than usual.

You may have concerns about an eating disorder, but it’s important not to make assumptions – many health conditions can cause these symptoms. If you choose to express concern, don’t talk about their body or weight. Instead of saying, “You’re looking too skinny lately. Are you eating enough?” say something like, “I’m concerned about you. You seem to be really tired all the time and you’re getting sick a lot. You just don’t seem like yourself. Is everything okay? I’m here to talk if you need to.”

If they share, listen

If a colleague shares with you that they live with an eating disorder, listen with empathy. Understand that telling you about their struggles is a sign of great trust, and respect the conversation as such.

Avoid all judgment; eating disorders are mental health conditions, just like depression or anxiety. The person is not “choosing” to have the relationship that they have with food, so avoid comments like, ‘Why would you starve yourself like that?”.

You may feel the desire to help the person in some way, but it’s best to avoid unsolicited advice. Listen to them openly, and ask how you can support them.

Provide flexible working arrangements

Eating disorders are included in the American Disabilities Act, which means that any employee who discloses that they live with an eating disorder has the right to reasonable accommodations to be able to perform their job duties. Providing flexible working arrangements can help employees with eating disorders continue to succeed in their jobs while recovering.

Examples of workplace accommodations for eating disorders could include:

• Flexible working hours to allow for treatment appointments
• A private eating space during breaks (many people with eating disorders are uncomfortable eating in front of others)
• Leaves of absence for residential treatment, if necessary
• Access to support and resources, like an employee mental health program

Encourage professional treatment

Lastly, eating disorders don’t go away on their own. If your colleague is open to it, encourage professional treatment. Offer to help them look for resources – the difference between, “You should really get therapy,” and “I know it can be overwhelming to look for resources. I can help you call providers on our insurance plan,” can be life-changing.

The MINES & Associates Employee Assistance Program is a great place to start eating disorder support. We offer 24/7 confidential counseling to all of our members, and can refer to more specialized eating disorder resources as necessary. Call 1-800-873-7138 for support now.

To Your Wellbeing,

The MINES Team

The post Eating Disorders in the Workplace: How to Support Employees Suffering in Silence appeared first on MINES and Associates.

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

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

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

Facts about Black Mental Health

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

Rates of mental illness in Black populations

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

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

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

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

Help-seeking behavior

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

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

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

Barriers to treatment: Racism within the mental health system

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

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

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

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

The impacts of racism on mental health

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

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

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

Why this matters for employers, and what we can do

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

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

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

Further resources for Black mental health

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

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

Happy Black History Month!

To Your Wellbeing,

The MINES Team

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

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

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

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

Tip #1: Reduce stress

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

Tip #2: Practice relaxation

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

Tip #3: Stay active

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

Tip #4: Connect with others

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

Tip #5: Be generous

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

Tip #6: Schedule doing nothing

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

Tip #7: Prioritize sleep

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

Tip #8: Find meaning through values

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

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

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

Tip #10: Spend time in nature

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

Tip #11: Belly laugh

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

Tip #12: Talk to a counselor

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

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

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

To Your Wellbeing,

The MINES Team

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

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

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

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

How is physical and mental health connected?

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

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

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

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

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

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

How can I improve my physical and mental health?

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

Physical activity

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

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

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

Manage your stress

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

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

Social connection

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

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

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

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

Happy New Year from all of us at MINES!

To your wellbeing (both physical and mental),

The MINES Team

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

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For me, I choose to make “going to the gym” a habit, and I stick to it by simply blocking out specific time during the week. For example, I go to the gym every Monday, Tuesday, Wednesday and Thursday from 6:00 to 7:30 pm, and if I can help it I will not let other events get in the way. I know that there is only one way to get results, and that is to actually go to the gym – So I try not to think about what I’m going to do, how I’m going to do it, or what might get in the way, I just simply go. Once I’m on the way, I will come up with a game plan and decide what muscle groups I plan to work on that day, as I try to rotate between back and biceps, chest and triceps, shoulders and legs. I also take into account a short, warm-up run (3-5 miles). Again, I can’t stress enough how important it is to just go! Don’t over think it, remember you only get results when you go, and you can always worry about the details along the way…

Here are some helpful motivating tips I found from Britt Hysen

Ian Holtz,
Manager, Business Development

The post 10 Fitness Motivation Tips appeared first on MINES and Associates.

Many Americans that work the 8 to 5 do so by sitting at a desk. One study found that individuals who sit 7.4 or more hours are more likely to become overweight than those who sit less than 5 hours. Another study found that the more a man sits the more weight he is likely to gain. In addition to the added pounds, sitting at your desk for long periods of time causes leg cramps, poor posture, and muscle tension (Diethack, 2008).

So, if in fact, sedentary describes your 8 to 5 day – Here are a few tips to help you stay healthy while working at your desk:

1. Embrace the H2O.
   Even when you’re sitting, hydration is essential! Water not only keeps your body cleansed and your skin nourished, it also contains zero calories and may curb your appetite (Lifehacks, 2011).
2. Sit Correctly.
   Isn’t it easy to slouch and position yourself comfortably in your office chair? Although this might be comfortable in the short-term, it is not ideal in the long-term. The comfy slouching position can cause strain, aches, and even injury. The ideal seating position includes having your chair set at the appropriate height, this means that your eyes should be level to the computer screen, your knees positioned lower than your hips, and your computer screen 20 inches directly from your face. Your feet should sit flat on the floor and your wrists on your desk (Lifehacks, 2011).
3. Don’t keep unhealthy snacking food at your desk!
   If you are a snacker, try to keep the healthy foods at your desk since the temptation might be there. Some examples may include carrot sticks, celery sticks, or dried fruit (Diethack, 2008).

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Daniél C. Kimlinger, MHA, PHR
Human Resources/Accounting

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