For HR representatives, supervisors, and managers, the prospect of a colleague or employee contemplating suicide can be overwhelming. Questions about roles, boundaries, and appropriate intervention methods often arise. How do you assess if someone is at risk? What’s the best way to intervene if a risk is detected?

This blog offers a guide to recognizing warning signs, providing prevention tips, and offering postvention strategies in the unfortunate event of a workplace suicide. It also shares ways to support those who may have lost a colleague to suicide.

Warning Signs

Recognizing the warning signs of suicide is key to preventing a tragedy. Some common indicators include:

1. Talking or writing about death: Statements like “I wish I were dead” or “The world would be better off without me” are red flags.
2. Seeking access to weapons or pills: Someone may actively seek out dangerous means if they are considering suicide.
3. Putting affairs in order: Making a will, or tying up loose ends, might signal they are preparing to leave for good.
4. Appearing down, depressed, or hopeless: A noticeable decline in mood is often a sign of suicidal thoughts.
5. Isolation: A person who begins to withdraw from social situations, work, or interactions with others may be suffering from major depression.
6. Engaging in risky behavior: Increased use of alcohol or drugs, reckless driving, and other unsafe behaviors could indicate they’ve given up on life.

Assessing Risk

If you notice these behaviors, it’s important to assess the individual’s risk by considering the following factors:

1. Biopsychosocial factors: A history of trauma, substance abuse, mental health issues, or previous suicide attempts can increase risk.
2. Sociocultural factors: Being part of a marginalized group or facing barriers to mental healthcare can lead to feelings of isolation and despair.
3. Environmental factors: Recent life changes, such as a job loss or the death of a loved one, can trigger suicidal thoughts.
4. Plan, intent, or means: If someone has a specific plan to harm themselves and the means to do it, their risk level is high.

If you believe someone is in immediate danger, get them professional help, call 911, or take them to the nearest emergency room.

Prevention Tips

Long-term suicide prevention in the workplace involves creating an environment that supports mental health and reduces stigma. Here are some strategies:

1. Make help accessible: Post suicide prevention hotline numbers in common areas like lunchrooms and bathrooms.
2. Raise awareness: Ensure employees know about your Employee Assistance Program (EAP) and that it’s confidential. Display EAP flyers and provide resources on community mental health services.
3. Educate employees: Offer trainings on mental health topics such as suicide, stress management, and substance abuse to destigmatize these issues.
4. Create a balanced work environment**: Offer mental health days or the option to work from home. Address conflicts quickly to maintain a supportive environment.

Postvention Tips

If your workplace has experienced a suicide, the loss can be shocking and traumatic. Here’s how to support your employees:

1. Acknowledge emotions: Give employees the space and opportunities to express their feelings.
2. Watch for PTSD symptoms: A drastic change in behavior may indicate that someone is struggling with the incident.
3. Support healthy grieving: Educate employees about the stages of grief—denial, anger, bargaining, depression, and acceptance. Keep in mind that everyone grieves differently.
4. Listen empathetically: Let employees know that it’s okay to talk openly about their feelings. Be available and approachable.
5. Model healthy grieving: Be open about your feelings regarding suicide, setting an example for others.

By understanding the warning signs, implementing prevention strategies, and offering compassionate support, you can help create a safer, more supportive workplace. Early recognition and intervention can lead to positive outcomes. Simply asking, “How are you doing?” could make a world of difference in someone’s life.

Important resources

At MINES, we strive to be a valuable resource for employees who may be facing mental health challenges or suicidal thoughts. Our licensed therapists offer free and confidential counseling 24/7 for our EAP members.

In addition to your EAP, there are numerous other resources available to support individuals who may be considering suicide. You are not alone, and these resources can provide the help you need:

• Suicide & Crisis Lifeline (988): Dial 988 for free, confidential support from trained crisis counselors, available 24/7 across the U.S.
• National Suicide Prevention Lifeline: Call 1-800-273-TALK (8255) to speak with someone who can provide immediate help.
• Crisis Text Line: Text HOME to 741741 to connect with a trained crisis counselor via text, available 24/7.
• The Trevor Project: A lifeline specifically for LGBTQ+ youth. Call 1-866-488-7386, text START to 678678, or visit their website for chat support.
• Veterans Crisis Line: Veterans and their loved ones can dial 988 and press 1, or text 838255, for specialized support.
• NAMI (National Alliance on Mental Illness) Helpline: Call 1-800-950-NAMI (6264) for information, support, and referrals for those facing mental health challenges.
• SAMHSA National Helpline: For those seeking treatment options, call 1-800-662-HELP (4357) to access a confidential, free, 24/7 helpline that provides information and referrals to local services.
• American Foundation for Suicide Prevention: Visit their website for resources on understanding and preventing suicide, as well as support for those affected by it.

These resources are here to offer support and guidance, so don’t hesitate to reach out if you or someone you know is struggling. Remember, help is always available, and it’s okay to ask for it.

To Your Wellbeing,

The MINES Team

The post Suicide Prevention in the Workplace appeared first on MINES and Associates.

1. Save a Ton of Money

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

2. Live Longer

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

3. Feel Incredible

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

Let’s Get Started on This Exciting Journey Together

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

MindCotine: Your Quit-Smoking Companion

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

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

To Your Wellbeing,

The MINES Team

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

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

1. Cardio Exercise

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

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

2. Strength Training

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

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

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

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

3. Yoga

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

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

4. Choreographed Activities

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

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

5. Organized Sports

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

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

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

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

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

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

Do yourself a favor and get your move on!

To Your Wellbeing,

The MINES Team

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

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

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.

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

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

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

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

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

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

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

Why do people self-harm?

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

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

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

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

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

Warning signs of self-harm

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

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

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

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

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

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

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

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

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

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

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

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

Self-harm resources for teens and young adults

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

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

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

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

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

To Your Wellbeing,

The MINES Team

The post Self-Harm Awareness Month: Here’s How We Can Protect Our Youth appeared first on MINES and Associates.

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.

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.

November brings cooler weather, the anticipation of the fall and winter holidays, and reflections regarding the year that is wrapping up. It is also National Alzheimer’s Awareness Month, giving me the opportunity to provide updates on the amazing progress that was made this year!  In my 20 years in this field, I have never been more optimistic that major breakthroughs are right around the corner. The last 2-4 years have been jam-packed with milestones and I believe the next 2-4 years will be pivotal in our quest for a world without Alzheimer’s and related dementias. For those of you who may have read this November awareness blog before, when the “solution” occurs, I plan to throw a party for the entire world.  Of course, you will all be invited so watch for your invitation – I am serious when I say it will be coming sooner than many of you might ever imagine!

As always, a quick reminder of the reason that Alzheimer’s/dementia is my passion. Just as I was at the peak of my corporate career, three of our four parents in my immediate family were diagnosed with Alzheimer’s.  The diagnoses all came in within about 18 months and we were completely ignorant about the subject and how to begin what would turn out to be a decades-long journey through the complicated world of dementia.  Our folks lived for 16, 14, and 11 years with the disease and to say it changed every aspect of our lives would be a vast understatement. I could never have predicted that the news would result in my completely reinventing myself in this field. While some may find it hard to imagine a silver lining to anything remotely involved with Alzheimer’s, this could be a case in that I found my special purpose, (although a bit later in life.) Everything I now do both professionally and philanthropically revolves around what is officially called Alzheimer’s Disease and Related Dementias. (ADRD).

Where do I begin to brief you on the many new flashes from the past 12 months?  First, I have literally waited 20 years to be able to tell you all that there is now a viable treatment for Alzheimer’s disease!

In January of 2023, the FDA granted accelerated approval for a drug called lecanemab, (brand name Leqembi.) Here is a rundown of the key facts about the drug.

• For early-stage Alzheimer’s patients only – not for other types of dementia
• Reduces toxic build-up of beta-amyloid in the brain
• Trials showed a 27% slowing of cognitive decline
• Side effects are fewer than preliminary 2021 treatment but can be serious
• Physicians will qualify patients based on verification of early-stage status
• Qualification will also depend on the patient’s health and tolerance for side effects
• This is not a cure – the drug will not restore lost function
• The intent is to help mark time until the next big thing comes along – (soon!)
• Twice monthly injections in a clinical setting – (we are working on at-home treatments)
• About 600,000 – 700,000 patients could benefit annually from this drug
• Sense of urgency is acute – 2,000 people move from early to middle stage every day
• Availability may vary depending on practice/health system adoption in year 1
• Cost is high – $26, 500 annually plus required PET scans

At this point, let me interrupt myself to mention that Medicare/Medicaid had decided not to cover the drug earlier in the year, but that decision was reversed in July 2023 when the FDA granted full approval for the drug.  Yeah!

And…as I teased earlier, there is already a more promising Alzheimer’s treatment on the horizon. Donanemab is expected to be announced by the end of this year. It shows a 35% slowing of decline and in the first year of the trial, 47% of participants showed no further cognitive decline. After 18 months in the trial, 72% quit taking the drug as there was not enough build-up of amyloid in the brain to warrant it. This is incredible preliminary news, I can’t wait to see the actual “reveal” and learn more about this breakthrough.  Stay tuned!

In addition to drug news, in the past 12 months, studies have confirmed that 40% of our risk for dementia is due to modifiable factors. This is the best news ever.  It means that we have control over almost half of our risk. 60% is due to non-modifiable factors like gender, (women make up 2/3 of Alzheimer’s patients), age, race, and ethnicity.  (African Americans are twice as likely to develop Alzheimer’s and Latinos 1.5x more likely.)

Of course, you know I will never write this blog without listing the ten real things each of us can do to reduce our dementia risk so that will be included at the end!

On the gene front, there is a mutant deterministic gene for Alzheimer’s that is carried among about 200 families in the world. Most of those family members will, unfortunately, develop full-blown dementia in their 40’s, 50’s, or 60’s. One gentleman from Columbia is now 72 and is just beginning to show signs of cognitive decline. Researchers have long wondered what has been protecting his brain from the destructive mutant gene he carries and it was found this year in the form of a gene in his DNA!  Studies will now go forward to verify this finding -just think of the impact this discovery will have on all of us.

To wrap up this science/medical news summary, news approaches continue to be investigated. Just this month, I read an article about a UK study that appears to shed light on why Alzheimer’s disease kills brain cells (neurons). This has been a question for the ages. The study reveals evidence that the cause of this cell death may be connected with a gene called MEG3 that is prevalent in brains with amyloid buildup. This gene may be sending a signal to the body to destroy unwanted cells. Studies will now go forward to suppress this gene in patients in hopes of preventing cell destruction.  Exciting!  (Yes I know, I am a nerd)

I also want to report that in my role as a member of the Colorado Department of Health and Environment Dementia Action Coalition, we have written the state’s Alzheimer’s/Dementia Plan and are currently working on implementation.  For those of you who live in Colorado, your state is all over this topic!

As I wrap up, I am pleased to continue in my ninth year on the Mines and Associates team, providing Employee Assistance Plan dementia coaching and client training.  I teach a class titled, Alzheimer’s/Dementia 101 – Facts, Care, Research, Risk Reduction, Treatment that includes everything we all need to know about this hot topic. It is estimated that 1 in 3 working Americans are dealing with dementia in their families. 1 in 2 of us will provide some type of caregiving for someone with some type of dementia in our lifetimes. And because for the first time, we have treatments, denial is a dangerous option. Denying the warning signs for dementia in our loved ones could lead to them being denied critical early-stage drug therapies.

As you may know, I also teach at the University of Denver and do a monthly 75-minute version of my class via Zoom that is open to the public throughout the US. Please reach me at dementiafriendlycolorado.com to receive the registration link for the next session.

In closing and in observation of National Alzheimer’s Awareness Month, let’s all do two things.  First, let’s reduce the stigma surrounding dementia, Stigma is defined as a mark of disgrace relating to a circumstance, quality, or person.  With regard to dementia, let’s all pledge to be a part of the solution, not the problem!  (Thank you!)  Secondly, let’s all make a commitment to take care of our brains. Please join me in being an ambassador, if you will, for this topic. Spread the news. No longer is there nothing we can do about dementia!

Don’t hesitate to reach out to us at Mines and Associates if you are dealing with dementia issues in your family.  We stand ready to help. (800.873.7138)

And finally, as promised, here come the all-important “Dementia Tens”, the Ten Warning Signs, the Ten Risk Factors, and Ten Risk Reducers:

The Ten Dementia Warning Signs

1. Memory loss that interferes with daily life
2. Challenges with planning or problem-solving
3. Difficulties performing familiar tasks
4. Confusion with time or place
5. Visual and spatial issues
6. Problems with words
7. Misplacing things
8. Decreased or poor judgment
9. Withdrawal from work or social activities
10. Changes in mood or personality

The Ten Dementia Risk Factors

1. Age
2. Health Factors (cholesterol, blood pressure, diabetes, inflammation)
3. Lifestyle Factors (inactivity, poor diet, poor sleep, obesity, smoking, alcohol, stress)
4. Family History
5. Genetics
6. Gender (2/3 of Alzheimer’s patients are women)
7. Race/Ethnicity (African Americans 2x more like to develop Alzheimer’s – Latinos 1.5 x)
8. Social Isolation
9. Lifecourse Factors (childhood diet, rural/urban healthcare, education, stress, poverty)
10. Traumatic Brain Injury

The Ten Dementia Risk Reducers

1. Exercise – Regular cardiovascular exercise is the closest thing we have to a silver bullet while we await a cure. Be sure to check with your doctor to make sure it is safe for your overall health.
2. Diet – Adopt a Mediterranean-type diet high in vegetables, fruits, and lean proteins. Avoid salty, sugary, fatty, and fried foods. Blueberries are awesome for your brain! You can reduce your lifetime risk for dementia by up to 23% by adopting this type of diet!
3. Sleep – Good sound, natural sleep is critical in allowing your brain to rid itself of toxins. Put your devices in another room, make them cool and dark, and discuss sleep issues with your doctor before taking sleep aids. If you are older, ask your doctor about avoiding a class of drugs called anticholinergics that may increase the risk for dementia.
4. Heart and Inflammation Health – There is a correlation between dementia and cardiovascular disease, high blood pressure, diabetes, and obesity. If it is good for your heart, it’s good for your brain! Air pollution affects your cardiovascular system so mask up as appropriate. Studies also show a correlation between cognitive issues and brain inflammation. Choose salmon, broccoli, walnuts, avocado, berries, and other anti-inflammatory foods in your diet. Discuss inoculations with your doctor to avoid viral illnesses which can increase neuroinflammation. Simply by getting your annual flu shot, studies show you may decrease your risk for dementia by up to 40%!
5. Smoking/Alcohol – There is a direct correlation between Alzheimer’s disease and smoking. Enough said! If you drink alcohol, always practice moderation.
6. Mental Health – Depression, stress, and other emotional conditions can negatively affect cognition. Discuss these with your doctor for treatment. Manage your stress through safe exercise, yoga, meditation, or music.
7. Hearing/Sight Decline – There is an increase in Alzheimer’s/dementia among those with untreated hearing loss in middle to older age. You can reduce your risk by up to 48% simply by wearing hearing devices to treat age-related loss. There should be no stigma regarding hearing devices! Treat cataracts and maintain good vision as you age. Your brain cannot process what you never heard or saw to begin with.
8. Social Interaction – Involvement with others is critical for brain health. Socialize, (safely of course), by volunteering, taking dance lessons, and enjoying activities with family and friends.
9. Continual Learning/Brain Engagement – Learn a new language, instrument, or hobby or take classes. While not every brain game may have science behind it, (some do, some don’t – I do them all), exercise your brain through games, puzzles, and new challenges. Games of strategy and those that challenge your peripheral vision are best.
10. Helmets/Seatbelts – Always use your seatbelt and wear helmets when skiing, snowboarding, during contact sports, and while biking or riding a scooter. Protect your most precious and important asset, your brain!

To Your Wellbeing,

JJ Jordan – The MINES Team

The post National Alzheimer’s Awareness Month Update 2023 appeared first on MINES and Associates.