Back to School Stress: How Parents Can Cope

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It’s back-to-school season, and if you’re a parent, you’re probably experiencing a lot of mixed emotions. Part of you may be relieved that you’ll get some of your time back, but you might also feel sad about summer vacation being over. Many parents also face heightened stress and anxiety during the back-to-school season.

Especially in today’s world, it’s completely understandable to feel anxious about sending your child to school. You might worry about what could happen to them. Many parents also feel stressed at the thought of having to reinstate school-year schedules and rituals (like early wake-up times).

It can be a challenge to cope with your own anxiety on top of whatever feelings your child is having about going back to school. With the right support, you can get through one of the most difficult times of the year as a parent and protect both your own and your child’s mental health.

Tips for parents for coping with your own anxiety

It’s important to realize that as stressful as going back to school can be for some kids, it can be just as anxiety-inducing (sometimes, even more so!) for parents as well.

There are so many reasons why you, as an adult, could be facing anxiety about your kid(s) going back to school. You might feel sad about the rapidly passing years, especially if this is your little one’s first time at school. You might, understandably, worry about the dangers that your child could face at school. Your child may have struggled – socially or academically – at school before, which adds to your anxiety.

Whatever it is, your feelings are valid. It can be very scary to let go and allow your child enough independence to go to school and enter a world where you aren’t there to protect them.

As valid as these feelings may be, it’s also critical that you’re able to cope with anxiety. Not only is back-to-school anxiety harmful to your overall mental health, but it can also add to any anxiety that your child may be feeling.

Here are some tips for coping with your own anxiety about back-to-school.

Name it

Trying to ignore your feelings isn’t likely to make them go away. Although healthy distractions can be a good coping skill when emotions become overwhelming, at some point, it’s necessary to face them.

Naming what you’re feeling can make the feelings hold less power over you. Rather than constantly trying to push these feelings aside, try recognizing them and naming them. Own what you’re feeling: “I am anxious about my child going back to school.”

You can even try naming, specifically, what you’re anxious about. “I’m frightened about school shootings.” “I’m worried that my child will get in trouble.” “I’m anxious about my child getting bullied.” Self-awareness of your thoughts and feelings is an important part of coping.

Even if naming your feelings doesn’t make them get any less intense, it’s a good first step to getting support.

Talk about it

Talking to other parents about your worries may help you feel validated and calm. Find a support system of people you can talk to and count on. You might be connected to some other parents at your child’s school; if not, try joining an online support group or talking to friends and family members.

If your child is feeling anxious about going back to school, it’s important to maintain open conversations with them about it as well. But it’s critical that you don’t project your own worries onto your child. Kids pick up on underlying feelings, and it’s important they know that you have confidence in them.

Any conversation you have with your child should be to help them feel more confident; these conversations are not an appropriate place to work out your own feelings.

Focus on the positive

It’s also important to identify any thinking patterns that could be making you feel more anxious. Many people ruminate when they’re facing stress or anxiety – this is when we go over our worries over and over again in our minds. This isn’t helpful, and can actually make anxiety worse.

Instead of ruminating on the worst-case scenario, try focusing on the positive aspects of back-to-school. For example, what do you hope your child will get from going back to school? What are the things they enjoy at school; who are their favorite teachers and friends? What are the positives for you – for example, what will you do with the extra time?

Trying to intentionally redirect your mind to the positive can help you get out of the downward spiral of anxiety.

Seek support

If your anxiety feels overwhelming, or if the worries and negative thoughts just won’t go away, then you could benefit from professional mental health support. Seeing a mental health counselor doesn’t mean that you’re “crazy” or “weak.” Many people see counselors for all sorts of reasons.

A mental health professional can help you:

• Work out your feelings and where they’re coming from
• Feel validated in your emotions and experiences
• Identify and challenge negative thinking patterns that might be causing you to feel worse
• Learn new coping strategies to deal with painful feelings

You don’t need to wait until you’re in a mental health crisis to start working with a mental health counselor. Back-to-school anxiety is a perfectly understandable reason to seek professional support, and it can keep your mental health from ever going into crisis mode.

You may even have free access to a licensed counselor through an EAP like MINES & Associates. If we are your EAP, all you need to do is get in touch, and we can connect you to a free and confidential counselor 24/7.

How to help your child deal with back-to-school anxiety

On top of your own worries, you may also need to help your child with their own back-to-school anxiety. Many children face separation anxiety when starting school. They may also have valid concerns, just like you do, about what could happen to them while at school.

Here are some tips to help your child get through back-to-school anxiety and have a successful and happy school year.

• Validate their feelings. Try to avoid saying things like, “Don’t be silly, of course you won’t get bullied.” Find a way to validate their feelings without accepting their fears as the truth. For example, you might say: “It’s very scary to go into a situation where you don’t know anyone, and it’s understandable to worry that you’re going to get bullied. I believe that you’ll make lots of friends, and if you do get bullied, I’ll be right there by your side to work through it together.”
• Project confidence. Don’t allow your own worries to impact how your child feels. Even if you aren’t 100% confident yourself, try to make confident statements when you talk about school with your child.
• Practice routines. It can be helpful to start getting into the routine of school before the actual first day. For example, you could start an earlier wake-up time, drive by the school, or even make an appointment so your child can meet their new teacher.
• Have open conversations about more serious problems. Especially with adolescents, it can be critical to know the signs of things like substance use, bullying, self-harm, and more. Talk to your child openly about these topics and support them in navigating them.

Here at MINES & Associates, we’re rooting for both you and your child(ren) to have a successful 2023-24 school year.

As always, if you’d like to talk to a counselor or have any questions about your benefits, you can get in touch with us.

To your wellbeing,

The MINES Team

August is National Wellness Month: Here’s How to Start Building Healthy Habits

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Happy National Wellness Month! In August, we recognize all things wellness – and stop to think about how we’re doing in terms of our overall well-being. Are you feeling well – truly well? Do you know what you need to be well?

Many of us know what we need to change in our lives to achieve wellness, but actually implementing these habits is easier said than done.

Here’s how to use the 31 days of August to start building strong habits for your wellness that you’ll actually stick to.

What is “wellness” all about?

You’ve probably heard the term “wellness” floating around, but what exactly is it, and how does it differ from health or fitness?

Wellness and health are tied in many ways, and can even overlap. When you’re healthy, you feel well, and vice versa. But experts say there’s a subtle but important difference between health and wellness, which is this: “Health” refers to a state of being, while “wellness” describes the dynamic process of getting to that state of being.

Or, to put it even more simply, “health” is a state of being while “wellness” is doing.

Furthermore, wellness encompasses more than physical health – and even more than just mental health. Wellness is about every area of your life, including work, relationships, physical and mental health, daily habits, finances, stress management, and more.

According to the National Wellness Institute, complete wellness has 6 dimensions:

1. Physical
2. Emotional
3. Social
4. Spiritual
5. Occupational
6. Intellectual

For each of these dimensions, there are habits and behaviors that can help you achieve optimal well-being.

What are you doing when you feel truly well – when you are your best self? The answer to this question is probably unique to each person. True wellness is about “functioning optimally within your current environment,” and strengthening your resilience against life’s challenges (National Wellness Institute). To reach optimal wellness, we must build positive and healthy habits that change the way we live our lives.

How to create healthy habits for wellness

The specific habits that will help you achieve wellness are unique to you. There are some overall habits that have been scientifically proven to be good for physical and mental health – things like getting enough sleep, exercising, and finding ways to manage stress. But there are also lots of things that could help you be well that may not work for other people.

Think about the activities that make you feel like you’re functioning optimally within your current environment. What could your life look like if you did those things on a daily basis – if they became habits?

Although there’s a popular myth that habits are formed in 21 days, the truth is a lot more complex. How quickly you build a habit depends on who you are, how motivated you feel, what the habit is (and how difficult it is), the consequences of not forming the habit, and so on.

But you can certainly start to build habits for your wellness during August, and do it in a way that sticks for years to come.

Here are some tips.

Start small and slow

The habits you choose to implement have a lot to do with how easily you’ll be able to stick to them. And obviously, habits that are more enjoyable – or at least less straining – will be easier to do. That’s why it’s so much easier to get into the habit of watching TV every night than it is to go to the gym every day.

Don’t overwhelm yourself when you’re starting to build habits for wellness. Small changes can make a big difference. And it’s much more effective for you to actually practice smaller habits on a regular basis than to have high hopes of changing all of your habits at once but never actually follow through with any of them.

What are some habits that you naturally find more enjoyable? Remember that wellness encompasses every area of your life; it isn’t just about physical health. For example, maybe you enjoy connecting with your friends. It might be relatively easy (and enjoyable) for you to build a habit of having coffee with a friend every week.

Habits for wellness don’t have to be torturous and difficult. Some healthy habits may be challenging to build, but you don’t need to start with those if they feel overwhelming. Just start somewhere.

Be aware of current habits

Sometimes, we need to adopt new habits to achieve wellness. Other times, we need to stop unhealthy habits. Some examples might be smoking, self-isolating, self-harming, drinking excessively, doom scrolling on social media, and more.

Any behavior can become a habit when we do them over and over again. Habits are just behaviors that are automatic; you no longer even think about them. If you check your email the moment you wake up in the morning, that’s a habit. If you shop online every time you feel stressed, that’s a habit. The question is: Are these habits contributing to or taking away from your wellness?

Take 3 to 5 days to observe how you spend your time. Note down every action you take during the day. Do you notice any patterns? These are your daily habits. Take a look at these behaviors and decide which habits, if any, you want to change.

Don’t be too hard on yourself

Sometimes, we give up on changing our habits because we let perfectionism get in the way. We slip up, and we become so frustrated with ourselves that we give up on the habit altogether. For example, you might miss a day at the gym and think, “Forget it. My streak has been ruined. I’m not even going to do this anymore.”

Be gentle and patient with yourself when you’re building new habits. Don’t expect yourself to get it 100% right 100% of the time. You will make mistakes. You will forget things or simply not meet your goals on some days – and that’s okay! The key to habit-building is consistency, not perfection.

Ask for support

Sometimes, we can’t change our habits on our own. We need support, and that’s nothing to be ashamed of.

Friends, family, and other loved ones can help you with accountability. But in some situations, their support may not be enough. A professional mental health counselor can help you examine what habits you want to build, why you want to build them and keep you moving forward toward your goals.

Counseling could also be the missing component to your overall wellness. Counseling isn’t just about preventing mental health problems. Just like you’d see a fitness trainer to maintain your physical health, seeing a counselor regularly can help you keep up with your mental health.

If you have an Employee Assistance Program, this can be an easy and free way to get started with counseling. MINES & Associates provides free and confidential counseling, 24/7, to all of our clients. Don’t hesitate to reach out. With our support, you can start making sustainable changes that help you achieve true wellness in your life.

To Your Wellbeing,

The MINES Team

7 Simple Ways to Weave Self-Care into Your Work Day

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Self-care is a hot topic of conversation right now in the world of workplace mental health. But often, we misunderstand what self-care really is. This misunderstanding can prevent us from practicing self-care as easily as we could.

Try to reframe the way you think about self-care. Self-care doesn’t have to be about extravagant luxuries like taking the whole day off or pampering yourself at a spa. You can absolutely do those things if they make you feel good, but try to think of self-care as something that’s more basic.

Self-care is simply about giving yourself the things you need to be well – physically, emotionally, socially, and spiritually. What looks like self-care for one person will be very different from what it looks like for another. That’s because self-care is about you – as a unique individual.

Although we do have some research to guide us about what helps human beings, in general, be happy and well, it’s also important to take into account your unique personality and needs.

Here are 7 easy, evidence-based ways to weave self-care into your workday – but this list doesn’t have to be a strict guide. Make it your own!

Just sit

Many of us work in environments where it’s go, go, go. One important way to take care of yourself at work is to remember to take breaks just to be. Big breaks like vacations are important, but you don’t need to wait for a vacation to take a break.

Take moments throughout your day to simply sit with yourself. Even the busiest executives can sneak a few seconds out of their day, and doing so could make the difference between wellness and burnout.

You can set an alarm to remind yourself to disconnect. When the bell goes off, connect with yourself. Stop whatever you’re doing, and take one to three mindful breaths. While you’re taking these breaths, try to focus only on your breathing. In these moments, there is nothing else to worry about – simply notice your breath going in and out.

This is a simple mindfulness practice that can be very powerful in helping you to reclaim some of your time and energy at work.

Take a lap

You’ve probably heard this already, but physical movement is one of the best things we can do for our physical and mental health. Sometimes, a lap around the block might be what you need to refresh your mind and feel ready to tackle the day.

Although aerobic exercise is what’s most commonly linked to better health in the research, even a short walk can boost your mood.

Whenever you get the chance, get away from your workspace – whether that’s a shared office or your bedroom – to take a walk outside. Bonus points if you can get yourself into nature; spending time in green spaces has also been found to improve mental health.

Remember your victories

Self-care is about taking care of and nurturing yourself the way you would a loved one. Imagine a loved one who had a small accomplishment at work – how would you react? If you’re like most people, you’d probably congratulate them. You’d express how proud you are of them, and how much they deserve their success.

In the same way, remember your own victories – both at work and beyond. What have you accomplished this week? What have you done well? Even if you feel like you’ve had the worst week of your life, try to give yourself some credit and grace. Talk to yourself as you would a dear friend. Give yourself gentle encouragement.

For example, tell yourself: “I was really exhausted this week because my son was sick and I had to work late to meet deadlines. But I didn’t fall apart, and I didn’t snap at anyone. I did a great job balancing everything even when it felt impossible.”

Beautify your space

A cluttered desk can be a sign of genius and creativity, according to some research – but it can also be distracting and cause unnecessary stress. If you’ve found yourself with a messy workspace, and you don’t find that it helps you work more effectively, then prioritize organizing your space. This can be a wonderful gift to yourself and a great way to practice self-care.

Even if you don’t mind clutter, you can create a workspace that makes you feel calm and happy. For example, maybe you can pick some wildflowers to put in a vase by the windowsill. Maybe certain music puts you in a calm mood. Turning your workspace into a place you enjoy being is a powerful way to reduce stress and take care of your physical and mental health.

Assess yourself

One important aspect of self-care is being aware of what you need when you need it. But so often, we become so busy that we forget to check in with ourselves.

Make sure you’re doing self-assessments on a regular basis. This doesn’t have to be anything formal – just reflect on how you’re feeling. How tired are you, on a scale of 1 to 10? How happy or fulfilled are you?

Ask yourself these questions. Notice the signs that you’re in need of some extra care, and slow down when your body is telling you you need to.

Take the pressure off

If we’re not careful, “self-care” can become just another task on our list – a chore. Workplace self-care is a hot topic of conversation, and managers everywhere may feel pressured to ensure that their employees are taking care of themselves. Workers might feel a constant pressure to practice self-care, on top of everything else they need to do.

Don’t “should” yourself when it comes to self-care. In other words, self-care is something that can be easily woven into your day. It can become a positive routine. You may need to prioritize and carve out time for it at first, but don’t beat yourself up for not being able to set aside as much time for self-care as you’d like.

Try to think of self-care as something that you want to do rather than “should” do. Self-care isn’t a chore.

Use your free mental health services

Do you know what mental health services your employer offers? Many of us have access to free services that we don’t even know about.

For example, if your employer is a MINES & Associates client, you can access free and confidential counseling with licensed professionals 24/7 from the comfort of your own home. You might have other services like insurance that covers a therapist in your region, or access to a wellness app.

Dig into what you have available to you, and take full advantage of all mental health resources. Mental health treatment and counseling aren’t just for when you’re facing a crisis – it is a powerful tool to prevent mental health problems from coming up in the first place.

If you’re a MINES & Associates client, then you can learn more about your Employee Assistance Program here.

Happy International Self-Care Day!

To Your Wellbeing,

The MINES Team

Mental Health Awareness Month: Best Everyday Tips to Support Your Mental Health

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Happy Mental Health Awareness Month! At MINES & Associates, we believe that mental health isn’t just about preventing and treating mental illness (although this, of course, is important!). True mental health is about more than just the absence of illness. It’s about thriving and being at your best in terms of your mental well-being.

Even if you haven’t been diagnosed with a mental health condition like depression or anxiety, are you at your best mentally? How do you take care of your mental health on an everyday basis?

You don’t need to – and shouldn’t – wait for a mental health crisis to happen before you start taking care of your mental well-being. Here are some research-backed tips for your mental health from your MINES team that you can use all the time, not only when you’re having a problem with your mental health.

Get in touch with your feelings

One thing you can do to help support your mental health to prevent problems from arising is to learn how to notice, and manage, your emotions. So many of us never learned this skill (although many schools are now teaching it through social-emotional learning lessons). But the good news is that it’s never too late; even as an adult, practicing this skill regularly can lead to enormous benefits.

The next time you’re feeling upset about something, stop to notice it. Don’t sweep it under the rug or try to suppress it. Label the emotion – yes, you’re feeling bad, but what else? For example, are you feeling lonely, guilty, angry, or grieving? Put a name to it.

Next, learn how to manage these emotions in healthy ways. When you mindfully notice and put a name to emotions, you are less likely to turn to your “auto-pilot” coping mechanisms that may be unhealthy (like reaching for a drink, for example). How would you like to manage these feelings? What would truly be helpful at this moment?

Get regular exercise

You’ve probably heard it before, but that’s because it’s true: getting regular physical activity is one of the best things you can do for your overall health, including your mental health. Research shows that people who exercise regularly are less likely to experience depression, anxiety, and stress. Exercise can also help you sleep better, which comes with its own large set of mental health benefits (see below!).

We all know that exercise is good for us, but it’s easier said than done to get yourself to the gym. The good news is that exercise can look many different ways. If you don’t enjoy going to the gym, there’s no need to force yourself – gardening, dancing, walking your dog, swimming, hiking, and more are all forms of effective exercise.

The important thing is to get your heart rate up on a regular basis. Experts recommend getting at least 150 minutes of aerobic activity every week.

Get better sleep

As we just mentioned, getting enough restful sleep every night does wonders for your mental health. Experts recommend that healthy adults get between 7 to 9 hours of sleep each night. But it’s important that these are restful sleep hours; tossing and turning for 9 hours won’t do much good (although it’s better than nothing).

Sleep allows all of your organs to rest, including your brain. Not only that, but getting enough sleep is essential for every level of your body’s functioning – molecular functioning, cognitive functioning, energy, and more.

It’s easy to sacrifice sleep in order to get everything done. But think twice the next time you’re tempted to stay up late to catch up on work. That extra hour could be the difference between a well-functioning brain and an exhausted one.

Go outside more

Nature lovers rejoice: Research shows that spending time outside in green areas is very beneficial for our mental health.

Spending time in nature can calm you and reduce anxiety. It can make you feel more hopeful about your life and the world. Studies have found that spending time in nature is an effective intervention for anxiety and depression.

You don’t need to have a National Park in your backyard to benefit from nature. Spending time in any green area will do. Is there a small park in your neighborhood? Can you find a plant or a tree to connect with?

You can practice connecting to the natural world wherever you are. Notice the sights, smells, sounds, and textures around you. What can you connect to the natural world? For example, maybe you hear a bird singing or can see the green of the grass.

Be kind

Research shows that people who practice kindness are more likely to be happier and less stressed. In one famous study, people were asked to practice random acts of kindness over a period of time. The study found that these people experienced numerous benefits including higher well-being, more happiness, and even lower blood pressure.

The best part is that you don’t need anything at all to start practicing kindness. It doesn’t matter what the acts of kindness are – all that matters is that you do something or someone else with no expectation of anything in return. For example, you can write a thank you note to a friend for their support or do a favor for a colleague.

After you do an act of kindness, notice how it feels.

Consider counseling

We tend to think of counseling as something we do when our mental health is already in trouble. For example, you might talk to a mental health therapist when experiencing symptoms of anxiety, or talk to a grief counselor when you’ve lost someone you love.

But you don’t need to wait for something to go wrong in life to benefit from counseling. Many people see a counselor simply to work on their self-esteem, get to know themselves on a deeper level or explore how their past experiences have affected them. They might see a counselor to talk about how to manage stress from work better, or how to improve their relationships.

Counseling is a great way to address your mental health before problems arise. And it’s a service you might have free access to if you’re a member of MINES’ Employee Assistance Program. We offer free and confidential counseling 24/7.

Get in touch with us to learn more about the mental health benefits services that you have access to!

To your wellbeing,

The MINES Team

“How Do I Know If I Have Anxiety?” & Answers to More of Your Questions About Anxiety

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It’s Mental Health Awareness and National Anxiety Month, and we’re continuing to talk openly about mental health issues that affect us all.

You may not know it, but anxiety is the most common mental health condition – it’s even more common than depression. According to the American Psychiatric Association, anxiety will affect up to 30% of us at some point in our lives.

We’re not talking about everyday stress and anxiety that nearly all of us go through – for example, worrying about an upcoming deadline may not mean that you have an anxiety disorder. But for some people, these worries are pervasive – they almost never go away, and they affect every area of their lives.

Anxiety is highly treatable, and people who live with anxiety disorders often lead happy, fulfilling, and successful lives. Dealing with anxiety doesn’t mean your life is over. But to start addressing anxiety, you need to be able to recognize it first.

That’s why we’ve put together this guide to answer some important questions you may have about anxiety and how you can seek support.

How do I know if I have anxiety?

One question that people often have is, “How do I know if I have anxiety? Do I have a diagnosable anxiety disorder, or am I just an anxious person?”

First of all, we would say that it may not necessarily matter if you qualify for a diagnosis of an anxiety disorder. If your anxiety is causing you distress or interfering with your life in any way, then you could benefit from counseling or another type of mental health support.

With that said, having an awareness of what anxiety can look like can make you more likely to seek support when you need it.

There are many types of anxiety disorders, including generalized anxiety disorder, social anxiety, specific phobias, and panic disorder. In addition, other mental health conditions, like obsessive-compulsive disorder (OCD) or post-traumatic stress disorder (PTSD), can have symptoms that look similar to anxiety.

Each of these conditions has a specific set of diagnostic criteria. But, in general, you may be experiencing anxiety if:

• You find yourself excessively worrying most of your time, nearly every day
• It’s difficult or even impossible to quiet these worries
• You feel jumpy or easily startled
• You have a hard time concentrating
• You find it very difficult to rest your mind or your body
• You experience unexplained symptoms like muscle tension or headaches
• You feel exhausted easily
• You can’t fall asleep at night or you wake up during the night frequently
• Your worries get in the way of your functioning at work or at home
• Your worries have started to interfere with your relationships

The only way to know for sure if you live with an anxiety disorder is to visit a mental health professional and go through an assessment.

What is at the root of anxiety?

You might wonder what has led you or someone you love to have anxiety. This is a valid question – but one that’s tricky to answer.

There is no single cause that leads to anxiety for every person. Research has shown us that there are a number of things that can raise your risk of developing anxiety. But that doesn’t necessarily mean it causes anxiety – you could live with all of these risk factors and never have anxiety, and someone else could develop anxiety when they don’t experience any of the risk factors.

However, we do think it’s important to know what these risk factors are so that you can gauge whether or not you’re at “high risk” – just like any other health condition.

Some of the most important risk factors for anxiety include:

• Genetics – anxiety tends to run in families.
• Personality traits such as shyness
• Being under high stress
• Low self-esteem or having a tendency to be overly critical of yourself
• Experiencing a traumatic event
• Facing racial discrimination
• Being of the female sex
• Medical causes, including hormonal imbalances or a chronic illness

What does anxiety feel like?

Many people notice the physical symptoms of anxiety first. For example, you might feel your heart beating faster and harder, or your breathing getting more shallow (hyperventilating). You might feel hot or sweaty, and become fatigued or even dizzy. People going through panic attacks get such severe chest pain that they think they are having a heart attack. You might even feel like you are dying during a panic attack.

Anxiety can also come along with worries and troublesome thoughts. You might find that you’re constantly assuming the worst about yourself, other people, or situations in general. For example, if someone doesn’t pick up the phone, you might automatically assume that something terrible has happened to them. The worries might feel so overwhelming at times that they’re completely distracting.

Anxiety is also highly linked with depression. If you’re experiencing both anxiety and depression, you might have feelings of worthlessness or hopelessness. You might even have thoughts of death or suicide.

If you are having thoughts of hurting yourself, call 9-8-8 or visit your nearest emergency room.

Can anxiety go away on its own?

Unfortunately, anxiety is unlikely to go away on its own. But the good news is that there are so many treatments out there that can help you beat anxiety. One highly effective treatment is called cognitive-behavioral therapy, and it can help you identify thinking patterns that may be causing you to feel more anxious.

Another effective treatment is exposure therapy. It sounds scary, but avoiding the things we’re scared of often only makes the fear grow larger. In exposure therapy, you’re supported in confronting fears one at a time. This can help you break the cycle of anxiety and start learning healthier ways to cope (rather than simply avoiding triggers).

Some psychiatric medications, as well as lifestyle changes (like managing stress), can also help. But learning how to manage anxiety is a task that’s best undertaken with the support of a mental health professional. You can implement some changes on your own, but again – anxiety isn’t likely to go away without treatment.

Do you have to tell a job you have anxiety?

One question we get asked a lot as an Employee Assistance Program is: Do I have to tell my job about my anxiety?

The answer is no: You are not obligated to tell anyone about your anxiety, including your workplace. But if you do decide to tell them, you may be entitled to certain legal protections.

For example, it is unlawful to terminate your employment or retaliate against you for disclosing to your employer that you live with anxiety. You may also be granted some reasonable accommodations through the American Disabilities Act. In order to get these accommodations, you will need to disclose your anxiety diagnosis.

The decision about whether or not to tell your job that you have anxiety is a very personal one, and something that works for one person may not work for the next. Weigh your options carefully and talk it through with someone you trust.

You can also give us a call at MINES & Associates. Our EAP offers 24/7 free and confidential counseling – we won’t disclose anything you tell us, including your employer. Contact us to see what services are available to you!

To Your Wellbeing,

The MINES Team

The Power of Collective Healing: Celebrating World Healing Day (3 Mind-Body Practices You Can Use in the Workplace)

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Have you heard of World Healing Day? We mark this meaningful day on the last Saturday of each March, which in 2023 falls on April 29th. World Healing Day has its origins in the former Tai Chi Day, in which Tai Chi practitioners took the occasion to encourage themselves and others to engage in activities that were healing for the body and the mind.

In more recent years, more holistic healing practices have joined in on Tai Chi Day – and World Healing Day was born. Today, World Healing Day encompasses other healing events like World Yoga Day, World Reiki Day, World Music Healing Day, and more. All of these celebrations have one thing in common – they honor mind-body practices that promote healing on every level.

True healing is not simply about recovering from surgery or overcoming past trauma. Healing can happen in every aspect of your life and well-being – physical, mental, emotional, spiritual, relational, and more – so you can emerge as your best self.

This World Healing Day, we at MINES & Associates would like to talk with all of you about how we can promote collective healing at the workplace and beyond. Here are 3 mind-body practices that you can use and encourage others to use.

Meditative movement

Meditative movement practices, like Tai Chi, Qi Gong, and yoga, have been used for centuries to promote healing in communities across the world. Many people associate these practices with Eastern spirituality, and they do have their origins in certain Eastern philosophies like Taoism. But, at least in the West, these practices are used secularly today, and anyone of any religious background can benefit.

These meditative movement practices have one major thing in common – they focus on slow and focused movement. We know that aerobic activity is very important for our overall well-being. But these slow, meditative practices can also bring about healing in a different way and help us to reconnect with our bodies.

Clinical research studies have found that meditative movement practices can bring about a great deal of healing for both our bodies and our minds.

For example, research has found that Tai Chi and Qi Gong:

• Reduces pain and stiffness
• Can improve balance
• Reduces fall risk for older adults
• Can improve lung function and exercise capacity for people with COPD
• Reduces symptoms of depression, anxiety, and stress
• Can reduce inflammation
• Increases relaxation
• Can heal the effects of trauma

There has been extensive research conducted on the holistic health benefits of yoga, which include:

• Improved sleep quality
• Stronger muscles
• Increased flexibility and balance
• Reduced pain, including back pain
• Decreased arthritis symptoms
• Stronger heart health
• Boosts energy and focus
• Greater chance of quitting smoking
• May relieve some menopausal symptoms
• Reduced symptoms of anxiety and stress
• May help with trauma healing and depression

You may want to consider hosting a meditative movement session for your employees or colleagues this World Healing Day. You could invite a certified instructor to come teach you the basics of whichever type of movement you choose as well as hold a discussion about the importance of moving our bodies in healing ways that feel good.

Mindfulness

Another healing mind-body practice – and one that’s gained an immense amount of popularity in recent years – is mindfulness. There are a lot of myths surrounding mindfulness, but all it really is is the practice of intentionally sustaining non-judgmental awareness of each present moment.

The research-backed benefits of mindfulness include:

• Reduced stress
• Better management of depression and anxiety
• Better sleep quality
• Lower blood pressure and improved heart health
• Helps people cope with pain
• Management of other mental health conditions including substance use disorder and PTSD
• Helping people make healthier life choices

Sitting meditation, or sitting and focusing on your breathing, is one common way to practice mindfulness. But it’s far from the only way! You can practice mindfulness at any moment. While you’re driving to work, simply pause and notice how you feel in every moment. Are your shoulders tense? What do you see, hear, and smell around you? What thoughts and emotions are coming up for you? What does your breath feel like coming in and out of your nose?

You can incorporate mindfulness into your workplace this World Healing Day in so many ways. For example, you could implement a “mindfulness bell” in which everyone is encouraged to stop what they’re doing and take 3 slow breaths in and out every time it rings. Or you could start staff meetings with a short mindfulness activity. The options are endless.

Music and art

You might be surprised to see that World Music Healing Day and World Art Day are included as commemorative events during World Healing Day. But it makes sense – art and music have long been used to promote healing. Since the beginning of time, human beings have sung and danced as a community to heal together.

And research backs this up. We now know that music and art can:

• Help reduce symptoms of anxiety and depression
• Reduce the intensity of chronic pain
• Improve overall quality of life (and reduce anxiety, depression, and pain) for people with cancer
• Improve sleep quality and decrease insomnia symptoms
• Reduce shortness of breath
• Improve functioning for people with depression
• Reduce stress
• Ease the effects of trauma
• Help people express their true selves

So how can you and your colleagues get together and benefit from the healing powers of art and music together? For those who are mortified by the thought of dancing and singing with their colleagues – don’t worry, there are other ways!

For example, you could have each employee contribute a meaningful song to a group healing playlist. You could engage people in a collaborative art project. When doing any of these activities, you can discuss the ways in which the arts have promoted healing for each of you.

Art and music tend to make people feel vulnerable, so encourage everyone to participate without compromising their emotional safety.

Healing can happen anywhere, including in the workplace. Don’t forget that MINES & Associates’ Employee Assistance Program is here to help you as well. Get in touch with us to learn more about your services.

To Your Wellbeing,

The MINES Team

Stress Awareness Month: Managing Your Fight/Flight/Freeze/Fawn Response

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It’s Stress Awareness Month, and we here at MINES & Associates are reflecting a lot upon stress and the insidious ways in which it shows up in our lives.

Stress is normal – and in many ways, unpreventable. We will all feel stressed at some point in our lives. And while this may be true, that doesn’t mean that we should do nothing and let stress build up until it becomes unmanageable.

To kick off Stress Awareness Month, let’s take a deep dive into what, exactly, stress is, the truth behind the fight-flight-freeze-fawn response, and what the research says about lowering your stress levels.

What is stress?

We mostly talk about stress as a negative thing – we might be worried about the health impacts of stress or try to manage our stress in healthy ways. In reality, stress isn’t always a negative thing – but it can definitely have negative impacts, especially when it becomes chronic.

Stress is the body’s natural response to challenges. Humans feel stress when they are faced with something that feels difficult. For example, you might feel stress when you’re on a time crunch for a work project or before you go on a first date. Some physical experiences, like going through surgery, may automatically cause your body to respond with stress.

The stress response is started by your autonomic nervous system – specifically by your sympathetic nervous system. When you’re faced with a challenging situation, your nervous system kicks in the stress response, which causes important changes in your body. Some of these change include:

• Your heart beats faster and harder to get more blood flow to your muscles and limbs
• You start breathing faster
• Certain hormones like adrenaline and cortisol are released
• Your blood vessels constrict
• Your muscles contract to get ready to move or fight
• Your immune system is suppressed (as this isn’t necessary for immediate survival)
• Other bodily functions that aren’t necessary for immediate survival, like digestion and reproductive functions, are suppressed

Evolutionarily, these changes that happen during stress helped humans to overcome challenges. For example, when faced with a predator, we may have needed more blood flow to our muscles in order to either fight the predator off or run away from it.

Even today, stress helps us to get through challenges. For example, the hormones released during the stress response might give us enough energy to meet a tight deadline.

The health consequences of chronic stress

So stress, in and of itself, isn’t necessarily a bad thing. The problem arises when stress becomes long-term, or chronic. Our bodies aren’t designed to have the stress response activated all the time. And research has linked chronic stress to many health consequences, including:

• High blood pressure
• Other cardiovascular problems like increased risk of stroke and heart failure
• Weakened immune system
• Gastrointestinal problems like stomach ulcers, acid reflux, and irritable bowel syndrome
• Chronic pain and muscle tension
• Weight gain and obesity
• Problems sleeping
• Substance abuse
• Increased risk of mental health conditions like depression and anxiety

What is the fight/flight/freeze/fawn response?

You might have heard of “fight or flight,” which is another way to describe having your stress response activated. When you’re under stress, you can’t make responsible or healthy decisions. Historically, our ancestors may have felt the need to fight – go on the offensive and beat the predator or stressor – or flee (flight) – run away from the stressor.

We now know that fight and flight aren’t the only two stress responses. Some people freeze when they’re under stress. They may feel so frightened that they aren’t able to act at all.

More recently, experts have defined a fourth type of stress response – fawn. Some people may try to appease the “predator” as a way to cope with it.

The fight/flight/freeze/fawn response comes up when we’re under acute stress. For example, if we are being yelled at by a boss, a child jumps out in front of our car, our fight/flight/freeze/fawn response might kick in. This response is often automatic – we may not be able to make reasonable decisions while we’re in fight/flight/freeze/fawn.

Here are some examples of what the fight/flight/freeze/fawn response could look like in today’s world.

Examples of the fight response

• Becoming aggressive or argumentative
• Getting into fights with loved ones
• Getting road rage
• Raising your voice instead of calmly talking it out
• Making threats
• Insulting others
• Becoming confrontational
• Having an emotional outbursts
• Directly confronting the stressor (such as fighting off a barking dog)

Examples of the flight response

• Avoiding confrontation
• Calling in “sick” to avoid dealing with something stressful
• Quitting your job when you feel stressed
• Leaving a relationship
• Ignoring emails and calls
• Fleeing dangerous places to ensure their safety
• Walking away from difficult conversations
• Delegating tasks that they feel are “too much” for them

Examples of the freeze response

• Deciding to say nothing rather than speak up
• Postponing important decisions or allowing others to make them for you
• Feeling physically immobilized when confronted with a danger (like a barking dog)
• Becoming completely quiet and numb during confrontation
• Zoning out during difficult conversations
• Feeling frozen and incompetent when responsible for difficult tasks
• Staying frozen and doing nothing after a trauma (like a car accident) rather than seeking medical care or taking action
• Allowing important deadlines to pass because they have procrastinated

Examples of the fawn response

• Bringing your boss coffee after they have given you negative feedback
• Working extra hard to make your boss happy when you feel that they are upset with you
• Complimenting or being extra sweet toward your partner when you are having an argument
• Taking on extra work to be seen as a team player.
• Over-apologizing for things that aren’t your fault
• Putting others’ needs above your own
• Trying to act subservient to appease someone you find dangerous or threatening
• Verbally agreeing with someone even if you don’t truly agree with them

Every person has a different response to stress, and you may not  fit neatly into one of these categories. The important thing is to recognize when you’re acting out of your stress response and to find ways to manage stress in healthier ways.

How to effectively manage your stress levels

Again – stress, in itself, isn’t a bad thing. But if your stress levels begin to get too high, or if you notice that you’re under stress more often than not, then it’s important to take action and find ways to feel more relaxed.

Different stress management techniques work for different people. For example, some people may like to listen to music, while others may enjoy talking with their friends. But try to remember that stress is an automatic biological response. So a large part of managing your stress effectively has to do with dealing with it on that biological level.

Here are some evidence-based ways to bring stress down.

Diaphragmatic or deep breathing

One of the biggest changes that happens in your body when your stress response is activated is that your breathing becomes faster and more shallow. You can counteract this by regularly practicing deep or diaphragmatic breathing techniques. This directly calms your stress response by activating the parasympathetic nervous system and letting your body know it’s okay to relax.

One popular breathing technique is the 4-7-8 breathing exercise. First, breathe in for 4 counts through your nose. Get the air deep into the bottom of your belly. Then, hold your breath in for 7 counts, and finally, release the air slowly for 8 counts.

Progressive muscle relaxation

Progressive muscle relaxation, or PMR, is another effective way to kick your parasympathetic nervous system into gear. It’s also a way to relieve muscle tension that often comes along with stress. There is a large body of evidence that suggests PMR is very effective for lowering stress levels.

To practice PMR, find a comfortable seated or lying down position. Starting at the top of your head, tense and then release groups of muscles. First, you might tense all of the muscles in your face. Squeeze your eyes shut, clench your jaw, and crunch your nose with as much strength as you can without causing yourself pain. After several seconds, release all of the tension. Breathe in and out.

Work your way down your body, tensing and then relaxing each muscle group – your neck and shoulders, arms, abdomen, and so on.

Get into nature

Have you noticed that you feel more relaxed when you’re near an ocean or another body of water? Or perhaps in the middle of a quiet forest? There is actually research behind this – studies have found that people who spend more time in nature are less likely to be stressed and anxious.

Spend as much time as you can outdoors. If you don’t have a large natural space where you live, try to at least go for walks outside and pay close attention to the natural sights, sounds, and smells that you experience.

Prevent stress build-up

On top of these ways to calm your stress response when it’s already activated, you can also learn how to manage stressors (things that cause you stress) so that your stress levels never become chronic to begin with. For example, many people work on learning how to manage their time so that they don’t become overwhelmed with tasks. You might practice mindfulness to become more conscious of the signs that you’re under high stress.

Living a healthy lifestyle by sleeping well, eating nutritious meals, and exercising regularly can also be helpful.

Seek professional support

Working with a counselor can also give you new tools to manage stress in healthy ways. With your MINES & Associates Employee Assistance Program, you have access to 24/7 free and confidential counseling. Whether you’re buried under chronic stress or simply want to learn ways to manage it before it gets out of control, give us a call.

To Your Wellbeing,

The MINES Team

4 Ways to Support Autistic Employees at Work

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Happy Autism Awareness Month! In April, we celebrate the gifts that autism and other types of neurodiversity bring to the world. We also take a look at how our culture and society — including workplace culture — can do a better job of not only being aware of, but accepting and celebrating our autistic employees and colleagues.

Autism affects the way people think and interact with the world around them. Some people with autism need more support for daily living activities (like work) than others.

People on the autism spectrum can have challenges with societally “expected” tasks like reading social cues and communication. But this doesn’t mean that they aren’t valued members of our communities or that they can’t be fantastic employees.

In today’s blog, we’ll go over 4 ways to support autistic employees, not just this month but every day of the year.

The benefits of hiring autistic employees

Supporting autism in the workplace isn’t about “learning how to manage the difficulties of autism,” as some may believe. Rather, it’s about celebrating neurodivergence in all its forms and recognizing the many valuable contributions that autistic employees can bring to any workplace.

Some of the main benefits of hiring autistic employees include:

• They can do any job. Although autism appears on a range of functioning levels, just because someone is autistic doesn’t mean that they can’t do a job. Just like neurotypical or non-autistic people, autistic employees can succeed at any job that’s the right fit for their skills and qualifications.
• Autistic people can often be highly focused, especially on tasks and subjects that interest them.
• Autism and other types of neurodivergence can bring a fresh, outside-the-box problem-solving style to your team. This diversity of thought can be enriching for the entire organization.
• If an autistic employee is hired for a job that interests them, then their passion can drive them to be very productive.
• Creating a diverse workforce that is inclusive of different kinds of people, including autistic people, is a way to interrupt the status quo and drive innovation forward.

How to support autistic employees

Here are some ways you can support and celebrate your autistic employees — starting with your recruitment and interviewing practices.

Reexamine your recruitment and HR practices

You can’t celebrate autistic employees if you don’t have any to begin with. Unfortunately, global reports show that up to 75% of autistic people are un- or under-employed — and this has a lot to do with the biases that may unknowingly come up during the recruitment and screening process.

For example, reconsider what are “essential” skills and requirements for job postings. Many autistic people have a tendency to take things literally. They may be highly qualified for a job position but decide they aren’t able to apply because they don’t fully meet one “requirement” out of many.

In addition, it may be a good idea to obtain unconscious bias training for any hiring staff. Autistic people may present as “different” from the societal norm. They may also have some differences or challenges in social situations.

If hiring staff don’t have awareness about autism, then autistic candidates could be classified as “strange” or “not a good culture fit” after an interview — when, in reality, they could bring much-needed diversity to your staff.

Reexamine your HR and recruitment processes to ensure they are inclusive of autistic candidates and employees.

Provide accommodations

Autistic people are entitled to reasonable accommodations in the workplace. Every autistic person is unique, but some accommodations that may help autistic employees succeed include:

• Modified work schedule
• Modifications to a supervisory role, for example, checking in with a supervisor every week rather than quarterly
• Noise-canceling headphones while in a shared office space
• Dimmed lights in their office
• Alternative seating options
• A mentor or job coach
• Remote work
• Employee assistance program or counseling
• Different communication techniques, such as providing written and verbal instructions

It’s important not to assume what autistic employees need to feel included and successful in the workplace. Some may not need any accommodations at all, while others need many. Include them in the process — ask them directly what, if anything, they need.

Educate yourself

There are many misconceptions out there about autism, and many neurotypical people have unconscious biases against autistic people. One Australian survey found that nearly 40% of people didn’t believe that autistic people could become doctors. A third of autistic people felt that a lack of understanding about autism was a barrier to employment for them.

It’s important to raise awareness in the workplace about autism, its strengths and features, and the many benefits of neurodiversity in the workplace. You may want to consider hiring a trainer or a coach to provide training for your organization.

Additionally, don’t put the entire burden of spreading awareness on autistic employees themselves. Include them in the process — some may be delighted to help, while others may feel that educating others is emotionally exhausting. Always invite your autistic employees to be a part of their process without making them feel like they are required to be if they don’t want to.

Allow their strengths to flourish

As mentioned earlier, there are so many benefits to hiring autistic employees. But just like is the case with most people, their strengths won’t be able to flourish if they’re placed in the wrong environment.

On top of providing accommodations to ensure that your autistic employees can work at their highest potential, you may also want to consider their job titles and tasks and whether they allow employees to do what they do best.

Of course, every autistic employee is unique and they don’t all share the same strengths, talents, or passions.

But generally, autistic and other neurodivergent people have a wonderful ability to think outside of the box. That’s what neurodivergence is — their brains process information in different ways. That means that you can allow their strengths to flourish by placing them in roles where they can solve problems in unique ways.

Another example is analytics, fact-checking, and anything else that requires attention to detail. The intense focus that’s required to succeed at these tasks often comes naturally to autistic people.

If your autistic (or non-autistic) employees need some extra support at work, MINES & Associates offers an Employee Assistance Program that includes 24/7 free and confidential counseling. All of our counselors are affirming of neurodiversity and are here to support you.

To Your Wellbeing,

The MINES Team

5 Evidence-Based Ways to Be Happier in 2023

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It’s National Hunt for Happiness Week, which is a time to dive deeper into and celebrate what makes us truly happy people.

Many mental health companies focus on “Blue January” this time of year, which research says is historically the month when we experience the highest rates of depression. This is an important conversation. 

But we at MINES believe that the conversation about mental health and well-being needs to revolve not only around what prevents us from being ill, but also around what promotes our wellness. What makes us, as humans, truly happy? When do we feel the most emotionally healthy? In what situations do we thrive, both personally and professionally?

In this article, we’ll take research from the field of positive psychology to give you 5 evidence-based tips on how to hunt for happiness, at home, and at work, in 2023.

Practice gratitude

“Be grateful” can sound like a meaningless cliche, but in reality, it’s one of the deepest and most impactful practices you can implement in your life.

Practicing gratitude doesn’t mean that you force yourself to feel happy about something that you’re upset about. Rather, it’s about shifting your focus onto the things that are going well in your life. And research shows that this can make a significant difference in your happiness levels.

One randomized controlled trial from 2003 instructed one participant group to keep a daily gratitude journal, another group to write about their hassles and annoyances, and a third group to simply write down the day’s events. The study found that the group who journaled about things they were grateful for experienced a higher mood, higher life satisfaction, and more optimism than the other two groups.

To start reaping the benefits of a gratitude practice for yourself, start by listing 3 to 5 things each day that made you smile. You can answer specific journaling prompts, such as:

• Who was I happy to see at work today?
• What or who made me laugh today?
• If I had a bad day, what was one thing that made my day a little bit less bad?

Work on your relationships

Research also shows us that having healthy and strong relationships in your life can improve your happiness. But maintaining healthy relationships can be challenging. Thankfully, relationship and communication skills can be learned by anyone, and studies have found that improving your interpersonal skills can make you a happier person.

In one study, researchers measured a group of students’ happiness levels before and after receiving social skills training. They found that students’ happiness levels significantly improved after receiving the intervention.

Start with the people you already have in your life. How could these relationships improve? If you have a conflictual relationship at work, is there a way of resolving this situation this year? How can you develop close friendships both at work and outside of it?

Be more generous

Being more generous, kind, and giving more to charity all have been positively linked with happiness levels. In other words, research shows us that generous people tend to be happier.

Positive psychology researchers have found that practicing random acts of kindness can give you a boost in your mood, especially when you do multiple acts of kindness in one day. Other studies have also found that people who engage in prosocial behaviors, like volunteering or donating to charity, report higher levels of life satisfaction and overall well-being.

Try to practice this in your home or work life. Perform random acts of kindness for others without expecting anything in return. For example, you could:

• Write a kind note of appreciation to a coworker
• Bring in baked goods for your office
• Reach out to a friend or colleague who is having a hard time
• Spend one day a week volunteering with a local organization
• Donating a portion of your paycheck

You may find that by giving in this way, you receive happiness in return.

Get moving

Physical exercise is one of the most positive things you can do for your overall mental health and well-being. Countless studies have found that physical activity helps reduce stress and increase happiness.

For example, one older study found that physical exercise was at least as effective as antidepressant medication in reducing depression symptoms (at 10 months follow-up). Another more recent meta-analysis determined that physical exercise has a significant effect on improving depression symptoms.

If you aren’t a natural athlete, start slow. Remember why exercising is important to you — to be a happier person, and any other benefits of exercise that you value — and write it somewhere that you can read it easily. Choose physical activities that you enjoy, like playing tennis, swimming, or going on a hike with your dog.

Start your day off right

One study examining the moods of customer service representatives found that people who started the day off right and got to work in a good mood or headspace were likely to stay that way throughout the day. Interactions with customers were more likely to enhance their good mood (rather than bring it down).

On the contrary, employees who “got up on the wrong side of the bed” and started their days in a bad mood didn’t tend to be able to get out of the funk, and even positive interactions with customers made them feel even worse.

What does this mean? That your mood before you go to work in the morning matters. Build a solid morning routine that incorporates evidence-based happiness boosts. For example, you might practice gratitude journaling, do a random act of kindness, or get some exercise in.

When you start work in a better mood, you’re bound to stay happier throughout your day.

Are you ready to commit to your happiness this year? MINES & Associates can help. We are a nationwide employee-assistance program (EAP) that offers 24/7 free and confidential counseling, on top of other wellness services like:

• Legal and financial services
• Professional wellness coaching
• Wellness webinars
• Parent coaching

We’re there for you when you need us. 

To Your Wellbeing,

The MINES Team

How to Cope with the Holiday Blues

It’s the most wonderful time of the year – except for many people, it’s anything but.

If the holidays bring more stress than cheer for you, you’re not alone. The holidays are a time of year when obligations seem to pile up. You may have family gatherings to attend and shopping to complete. And if you’re working on top of that through the holidays, then life could quickly start feeling overwhelming this time of year.

The holidays may not be “stress-free” for anyone. But with these tips, you can make sure you’re protecting your mental well-being while you navigate all the challenges the season throws at you.

Here are 7 tips to cope with holiday stress both at work and at home.

1. Take a break

Some companies close down for the holidays. But even if your workplace doesn’t, you may want to consider the possibility of taking some time away. Taking a break can be a good way to intentionally slow down during this hectic time of year.

Talk to your supervisor about the possibility of taking some time away. If you work in a setting that’s busier than usual (and impossible to escape) during the holidays – such as in retail – you can still talk to your supervisor about when it might be possible for you to take some time off. Having a vacation to look forward to may help you get through the stress of the season.

There are also smaller, but still impactful, ways to take breaks that don’t require you to go on a lengthy vacation. For example, go out for a nice lunch instead of eating at your desk. Take the long, scenic way home from work. Practice a 5-minute mindfulness meditation.

2. Maintain boundaries with colleagues and family

Family gatherings are a joyful occasion for some, and a nerve-wracking one for others. The same goes for company parties. These are often times when loved ones and colleagues tend to push your personal boundaries. They might ask you personal questions you aren’t comfortable answering. Or they may expect you to take on more tasks (or attend more events) than you feel like you have the time and energy for.

Practice setting, and maintaining, personal boundaries with both colleagues and family members. Use assertive communication.

For example, you could decline your boss’ request to work overtime by saying something like: “I usually would be happy to support the team in this way. But I had set aside my evening to bake cookies with my daughter; it’s a tradition that’s really important to her. If there’s another way I can support the team, please let me know.”

3. Keep a routine

A big part of why the holidays are so stressful for so many of us is because our usual routines get disrupted. This has a big impact on important health behaviors like your sleep, eating, and exercise schedules.

It’s normal for these routines to be disrupted during the holidays. But as much as possible, try to keep your regular schedule. Getting 7 to 9 hours of restful sleep every night is especially important. Being sleep-deprived can you feel more stressed, anxious, and depressed than you already are. Physical exercise can also be a very effective tool to combat holiday stress.

The more you can stick to these regular self-care routines, the better.

4. Let go of perfection

Sometimes, holiday stress accumulates because of the pressure for everything to be perfect. There is so much pressure during the holidays to be “jolly” every minute of every day. A lot of us feel like we need to prepare a perfect holiday feast for our perfect families, just like a scene from a holiday greeting card.

This is far from reality – and this can be disappointing and stressful. This year, let go of the expectation of perfection. Understand that things will go wrong, and that’s okay. Focus on the things about the holiday season that are important to you, whether that’s family, spirituality, or giving back to the community. Allow yourself to let the rest go.

5. Plan ahead

One of the best ways to tackle holiday stress is to have a solid plan going into it. When you know what to expect, you may feel better prepared for the emotional and financial impact of the holidays.

Examples of helpful planning include:

• Ask for days off in advance
• Set a budget, and stick to it
• Set aside specific days for shopping, baking, gift-wrapping, etc.
• Prioritize work projects and schedule hours for “deep work”

6. Be careful of alcohol

For many families, alcohol is a big part of holiday gatherings. Many people may also drink more during the holidays to cope with the stress that this season brings.

This is completely understandable. At the same time, alcohol is closely linked to several mental health challenges, including depression, anxiety, and insomnia. Having a glass of wine after work probably won’t hurt, but excessive drinking may make you feel even more stressed. Be conscious of how much alcohol you’re consuming.

If you think you may have an addiction to alcohol, then professional treatment can help. You can locate substance abuse treatment near you by calling the Substance Abuse and Mental Health Services Administration (SAMHSA) helpline at 1-800-622-HELP.

7. Seek support

A counselor or a therapist can be a dependable source of support for you during the holidays. If you aren’t already working with a therapist, reach out to your company’s EAP (Employee Assistance Program). Your human resources department can connect you.

MINES & Associates’ EAP offers free and confidential counseling that’s available to you 24/7. Whatever you’re going through, we are here to help. In addition, we also offer financial, legal, and parenting support as well as professional wellness coaching. We can help you get through the holidays with your mental health intact!

A very Happy Holidays to you and your family from the MINES team.