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The Stress/Health Connection

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Total Wellbeing: April 2019

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De-cluttering Your Life and Spiritual Wellbeing

Welcome to the April 2019 edition of TotalWellbeing, your guide to the 8 dimensions of wellbeing. This month’s focus is on de-cluttering which involves getting rid of stuff you don’t need that distracts you from what you actually want to focus on. We will also touch on Spiritual Wellbeing which is your overall sense of purpose and connection to the world around you. First, clutter can be physical, but it can also be mental or emotional. The important thing to remember is that clutter in any form can get in your way and overcomplicate issues that you may be dealing with. Too much clutter and your sense of purpose and motivation can suffer. By simplifying areas of your life, finding solutions and reaching goals become much easier, and the path to success much clearer. Take a look at these helpful articles, free webinars, and the information below for ways to connect better with the world around you and help you get rid of the pesky clutter that’s distracting you from your wellbeing.

If you missed us last month, last year, or you are new to TotalWellbeing, you can catch up on our newsletters page. Remember, this newsletter is aimed at providing helpful information about various aspects of your wellbeing and then connecting it all back to important and relevant parts of everyday life. We will continue to focus on looking at each facet of wellbeing from a small, personal, level and then look at how it connects to the bigger community level as we explore how our wellbeing is tied to the world around us in often surprising ways.

To your total wellbeing,

The MINES Team

Less is more, stay mindful

One way to simplify your life is to practice mindfulness — to slow down and recognize and appreciate the simple things in life. To be mindful instead of mindless, stay in the moment and be conscious of what you’re doing. Don’t think ahead or look back.

When we look ahead constantly, we not only rush through the less pleasant tasks, we also tend to hurry through the things we love to do, because we’re always thinking or worrying about what we have to do next.

A good way to practice being in the moment is to follow your breath, a technique that doesn’t require any special training or self-consciousness. To breathe mindfully, take notice of your breaths and try to make them as calm and even as possible. Your breaths should be long and slow and should come from your diaphragm rather than your upper chest. Pay attention to each breath, letting thoughts fall away. For more check out this article.

If you would like to talk to a counselor or wellness coach about these topics, please call us at 1-800-873-7138 to get connected right away. Also, PersonalAdvantage has a ton of great resources and FREE webinars this month to help you focus on your wellbeing while also being productive at work and home.

Question of the Month

What is one small thing you can start doing every day to help de-clutter your work or living spaces?

Quote of the Month

“Life is really simple, but we insist on making it complicated.” — Confucius

Community and Global Perspective

A simple way of enhancing your Spiritual wellbeing is by connecting with others around you and getting a sense of their feelings about their own purpose and meaning. Connect with friends, neighbors, and family members. What are their goals? What drives them? How do they approach each day with purpose? On one hand, you may find inspiration and shared meaning with those that mirror your aspirations, and on the other hand, you may be able to help others find what they need to renew their own sense of connection and meaning. By connecting with more people you will be exposed to a variety of viewpoints, beliefs, and lifestyles that will open your mind to new ideas as well as reinforce what’s already inside you strengthening your own sense of purpose at the same time.

If you or a member of your household needs assistance or guidance on any of these wellbeing topics, please call MINES & Associates, your EAP, today for free, confidential, 24/7 assistance at 800.873.7138.

This Month’s Focus

Check out this month’s webinar: Clear Your Clutter

MINESblog:

Sleep and Nutrition Go Hand in Hand

New to TW? Check out our past Blogs!

Important Links

Visit our BLOG

MINES and Associates

2019 Training Catalog

Balanced Living Magazine

LinkedIn

MINEs Archives

Contact Us

Email MINES

mines_logo_blue MINES does not warrant the materials (Audio, Video, Text, Applications, or any other form of media or links) included in this communication have any connection to MINES & Associates, nor does MINES seek to endorse any entity by including these materials in this communication.  MINES accepts no liability for the consequences of any actions taken on the basis of the information provided herein, nor any additional content that may be made available through any third-party site. We found them helpful, and hope you do too!

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Good Sleep and Nutrition Go Hand In Hand

This is going to be a mish/mash of topics because not only is this whole month National Nutrition Month, but National Sleep Awareness Week is also going on (March 11th – 17th). What I hope to accomplish here is show how sleep and nutrition work together to impact your wellbeing in a positive or negative way depending on your habits and to provide resources to help improve your sleeping and eating habits. First up, nutrition.

Nutrition, back to basics

Its common knowledge that nutrition plays a key role in your wellbeing. So why is it that good nutrition habits seem to be so hard to maintain? The answer is mostly about cost and convenience. Good, healthy, nutritious food can be pricey, can take time to prepare, and is rarely found when dining out unless you go to places where healthy food is “their thing” and even then, the results can be sketchy. That said there are some basic food principals that you can keep in mind that can help guide you and assist in building healthy, and most importantly, sustainable eating habits. I use the term “habits” intentionally because just like with exercise, breaking bad habits and creating and nurturing good habits is key. Simply put, short-term diets accomplish short-term goals. For life-long wellbeing, you need to create good eating habits that you do all the time while also working to get rid of bad habits like eating a donut with your coffee every morning or drinking energy drinks in lieu of getting enough sleep. Here are some goals to strive for.

Calories. While I am not telling you to start counting every calorie you intake during a day it is important to understand that every day you need a certain amount of calories for your body to function. Variables such as age, gender, activity level, and weight goals, will affect how many calories you should aim to consume in a 24-hour period. There are various calculators online and other tools out there that can help you come up with a rough number. However, it may be best to talk with a doctor or nutritionist to develop a plan that truly fits your body and your goals. Once you know how many calories to shoot for you can begin to approach meal time in a more objective way.

Eat more fruits and veggies. Fruits and vegetables are very nutritious and are often the best, and sometimes only, source for certain vitamins and minerals. Supplements exist but data suggests that when we take things like daily multi-vitamins our bodies may not actually be able to absorb a lot of it. This is why it is important to make sure you are eating a balanced intake of plant-based foods to ensure you don’t become deficient in any vitamins or minerals which can cause mild to severe health issues down the line. Plus, studies show that a diet high in nutrient-rich vegetables can help prevent certain types of diseases such as certain cancers and diabetes. Here are some tips for increasing your intake:

  • Have a daily fruit snack.
  • Try to eat at least 5 ½ cups a day of fruits and vegetables, especially those with the most color, which is an indication of high nutrient content.
  • Tuck a banana, apple, orange, some raisins or other dried fruit in your bag for a mid-afternoon snack.
  • Use sliced fresh fruit as a topping for pancakes, waffles, and fresh yogurt.
  • Substitute chopped vegetables for some of the meat in your recipes. For example: Add carrots, celery, and green and red peppers to meatloaf; mushrooms and spinach to lasagna; and celery, zucchini and yellow squash to spaghetti sauce.
  • Drink a glass of 100 percent fruit juice with your meals. Make sure it is 100% juice as many juice brands contain added sugar and other fillers.
  • Top hot or cold cereal with sliced bananas, fresh berries, raisins, or other fruit.
  • Top lettuce-leaf salads with generous amounts of tomato, cucumber, celery, mushroom slices, onions, beets, radishes, green peppers, broccoli, shredded carrots, bean sprouts, or fresh fruit.
  • Add chopped green, yellow, or red peppers, broccoli, celery, onions, and cherry tomatoes to rice and pasta salads.

Eat a variety of foods. It’s easy to find yourself eating the same stuff every week or even every day sometimes. But if you’re not shaking things up you could be limiting the variety of nutrients you’re getting and could find yourself becoming deficient in many important micro (vitamins/minerals) and macro (fat/protein/carbs) nutrients. This is why it’s important to be mindful about eating a good variety of food.

  • Mix up the types of protein you eat. While it’s important to limit the amount of red or processed meat you consume for all sorts of reasons, try to make sure you are balancing your lean protein between all types of meat including chicken, fish, turkey, and plant-based proteins like tofu and beans.
  • Add color to your diet. Even if you’re getting a lot of fruits and veggies, make sure there is plenty of variety in those as well. Strive to eat veggies of different colors as a simplistic guide. Get plenty of green, red, yellow, orange, brown, purple, etc. into your diet. The colors of fruits and veggies represent the chemical content in them meaning different color, different nutrients. The more color on your plate the better!
  • Try recipes from new cookbooks or search the internet for sites with healthful recipes you can download. Check out a new restaurant or recipe each week or pick one night a week to create a meal you’ve never tried.

Limit the “bad” types of carbs you eat and eat more of the “good” carbohydrates. Eighty percent of your total carbohydrate intake should come from nutrient-dense carbohydrates, such as fruits, vegetables, legumes, whole-grain products (breads, cereals, pasta), barley, couscous, oatmeal, and potatoes. Stay away from the processed sugars in soda, candy, white rice, white bread, white pasta, in fact, as a friend and colleague of mine says, “if it’s white, don’t bite!”

Sleep, it does the body (and mind) good

I think it’s fair to say that we all have nights when we don’t sleep very well. While it’s fine to be a little tired every now and then, chronic sleeplessness can have drastic effects on your wellbeing far beyond simply being a little tired in the morning and can increase your risk of many physical and mental health issues that no can of energy drink is going to be able to fix. Sleep is when our body carries out important tasks such as resting, repair of the body, processing of short- and long-term memories, and hormonal regulation to name a few. To give ourselves time to carry out these tasks when we sleep, adults need to get 7-10 hours of sleep per night consistently. Being tired can even be dangerous. Driving, operating machinery, dosing out medication, and other tasks we may encounter on the job or in daily life can be risky or even deadly. In fact, the data shows that driving while tired can be just as dangerous or more so than driving under the influence of alcohol.

Unfortunately, our busy lives can prevent us from having the time to get enough sleep, too much anxiety to sleep at all, or secretly sabotage our quality sleep without our awareness through things like blue light from our mobile phone, TV, and computer screens which can impact our sleeping patterns drastically. But don’t despair, there are lots of actions we can take to help support our sleep and remove distractions and disruptors from our sleepy time.

Tips for sleep

Getting good sleep is all about setting up a good routine, being mindful of when and what you eat, and avoiding distractions around bedtime. Here are some tips to help you set yourself up for a good night’s rest:

  • Stick to a sleep schedule. I know this one is hard for me too, especially on the weekends, but strive to go to sleep and wake up at the same time every day.
  • Don’t exercise 2-3 hours before bedtime. The activity combined with the chemicals released during exercise can wake you up when you should be winding down.
  • Avoid nicotine and caffeine. Both chemicals are stimulants and can cause sleep issues.
  • Avoid late night snacks or beverages before sleep. Indigestion can cause sleep issues as can frequent trips to the bathroom.
  • If possible, take medications that can disrupt sleep in the morning. Of course, if you have a strict medication schedule this may not be possible. Ask your doctor about this one if you have any medication caused sleep issues.
  • Limit napping to early in the day. A 5 o’clock nap may sound good, but it may make it hard to relax come bedtime.
  • Relax before bed. Read, listen to calm music, meditate, take a hot bath, or do whatever relaxes you and gets you ready for sleep. Stay away from screens though, the light coming from them can disrupt our body’s sleep cycles.
  • Maintain a good sleep environment. Make your bedroom dark, comfortable, and distraction free. Keep daytime activities out, this means no TV or computers. Train your brain that the bedroom is only for sleep and other bedroom exclusive activities.
  • Get out during the day. Getting exposure to the sun at least 30-minutes a day can help calibrate our internal clocks.
  • Don’t lie in bed awake. Get up and do something relaxing to help keep the anxiety of not being able to sleep at bay.

To further tie nutrition and sleep together here are a few more ways the two interact in both positive and negative ways:

  • Sleep and food are our primary sources of energy/fuel. They both support our ability to function in different and important ways. One cannot substitute for the other, however.
  • Sleep regulates how your body uses energy and poor sleep can lead to higher risk of obesity and diabetes.
  • Energy drinks are not sleep in a can!
  • While some food and drinks can hurt your sleep quality, some things like decaf tea and other foods can help relax the body and mind for sleep.

Resources

For more information or helpful resources check out:

MINES Can Help

Hopefully, you can use this information help make National Nutrition Month (and National Sleep Week) a new milestone in your healthy habit goals for 2019. And remember if MINES is your EAP, you have access to a ton more resources through your online benefit PersonalAdvantage. If you don’t know your company’s login information, please contact MINES or your Human Resources department. MINES also has an extensive training selection for sleep, nutrition, and many more wellbeing, employee, and development topics.

 

To your wellbeing,

The MINES Team

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Total Wellbeing: March 2019

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Managing Change and Environmental Wellbeing

Welcome to the March 2019 edition of TotalWellbeing, your guide to the 8 dimensions of wellbeing. This month we are looking at the concept of change and how a change in our environments such as our home or our workplace affect us. Change is inevitable but the good news is that that there are healthy ways to manage change and keep disruption to a minimum. Take a look at these helpful articles, free webinars, and the information below to learn how to be a master of change and react positively to changes as they occur in your life.

If you missed us last month, last year, or you are new to TotalWellbeing, you can catch up on our newsletters page. Remember, this newsletter is aimed at providing helpful information about various aspects of your wellbeing and then connecting it all back to important and relevant parts of everyday life. We will continue to focus on looking at each facet of wellbeing from a small, personal, level and then look at how it connects to the bigger community level as we explore how our wellbeing is tied to the world around us in often surprising ways.

To your total wellbeing,

The MINES Team

Environment, Change, and the Workplace

Work and home are most likely the two environments that you spend most of your time in, and change in either, welcomed or not, can take getting used to and, furthermore, can cause disruption in your day to day life. While this article focuses on change in the workplace, several of the principals can be applied to change in any of your life’s environments. To help minimize the disruption that change causes to your environmental wellbeing it is important to follow the 4 A’s. Awareness, acceptance, attitude, and action. Be Aware of the changes going on and seek out information to help understand the change. Accept the change as something that is part of your environment now. Adjust your Attitude to focus on the positive aspects of the change. Develop your Actions to respond positively to the change by asking questions, learning new skills, or developing a network of people to help navigate the change together.

If you would like to talk to a counselor or wellness coach about these topics, please call us at 1-800-873-7138 to get connected right away. Also, PersonalAdvantage has a ton of great resources and FREE webinars this month to help you focus on your wellbeing while also being productive at work and home.

Question of the Month

What are 3 things you can do right now to prepare for and adapt to changes going on in your life?

Quote of the Month

“The world as we have created it is a process of our thinking. It cannot be changed without changing our thinking.”

― Albert Einstein

Community and Global Perspective

Our global and community environments are under constant change. Some changes happen slowly while others happen very fast. Social trends, the political landscape, the layout of our neighborhoods and cities are all aspects of our environment that shift as the thinking of the people within them shift. Within this framework, it is important to take part in the things you can help control. Vote, stay informed and help educate others, make your own social statements and choices around the people you associate with and the trends and styles you follow. These are all ways that you can stay on top of, participate in, and help influence the changes in your environment and your place within it. As for the things you can’t control, such as other people’s actions, the weather, socio-political issues, among others, it is best to stay informed and educate yourself around these issues so that you are prepared for change. However, resisting these shifts or trying to control what you cannot will only bring stress and distract you from the domains that you do have control over. Change what you can, prepare for what you cannot.

If you or a member of your household needs assistance or guidance on any of these wellbeing topics, please call MINES & Associates, your EAP, today for free, confidential, 24/7 assistance at 800.873.7138.

This Month’s Focus

Check out this month’s webinar: Resilience in Times of Change

MINESblog:

New to TW? Check out our past Blogs!

Important Links

Visit our BLOG

MINES and Associates

2019 Training Catalog

Balanced Living Magazine

LinkedIn

MINEs Archives

Contact Us

Email MINES

mines_logo_blue MINES does not warrant the materials (Audio, Video, Text, Applications, or any other form of media or links) included in this communication have any connection to MINES & Associates, nor does MINES seek to endorse any entity by including these materials in this communication.  MINES accepts no liability for the consequences of any actions taken on the basis of the information provided herein, nor any additional content that may be made available through any third-party site. We found them helpful, and hope you do too!

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Total Wellbeing: February 2019

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Tax Smarts and Financial Wellbeing

Welcome to the February 2019 edition of TotalWellbeing, your guide to the 8 dimensions of wellbeing. Tax season is fast approaching so we hope this month’s communication can help your financial wellbeing through the resources this month, like our free webinar and articles.

If you missed us last month, last year, or you are new to TotalWellbeing, you can catch up on our newsletters page. Remember, this newsletter is aimed at providing helpful information about various aspects of your wellbeing and then connecting it all back to important and relevant parts of everyday life. Just like last year, we will focus on looking at each facet of wellbeing from a small, personal, level and then look at how it connects to the bigger community level as we explore how our wellbeing is tied to the world around us in often surprising ways that you may not have thought about before.

To your total wellbeing,

The MINES Team

The Art of Financial Wellbeing

Tax time is a time of year where our financial wellbeing is put to the test and can often have negative effects on our other areas of wellbeing. On one side, if it turns out you owe money after you file this can create an urgent situation around paying your taxes. This is why it is important to plan for this time of year and talk to your employer as well as financial professionals to make sure your tax set up is ideal for your living situation and income. On the flip side, if you are getting money back it can be very tempting to spend this money and treat it as “extra” money even though it isn’t. Either way some financial planning and smart money choices can go a long way. To help with this don’t forget you can use your EAP sessions to access financial counseling as well as you have access to tons of articles and resources on our website though PersonalAdvantage.

If you would like to talk to a counselor or wellness coach about these topics, please call us at 1-800-873-7138 to get connected right away. Also, PersonalAdvantage has some great Tax tips and health resources, and FREE webinars this month to help you focus on your wellbeing while also being productive at work and home.

Question of the Month

What would be most helpful for you to know, and who do you know that can give you the information you need, to help you improve how you look at finances?

Quote of the Month

“In this world nothing can be said to be certain, except death and taxes.”

– Benjamin Franklin

Community and Global Perspective

Financial issues are definitely a personal topic for most people, and while this is true, it is also true that many aspects of our financial wellbeing are tied to the larger financial systems out there. None more so than the state, national, and global economies. This is important to recognize because, as individuals, there is very little we can do to sway the overall economy one way or the other. What we can control, however, is how we prepare ourselves for things like recessions, tax changes, stock market plunges and even natural disasters. This puts even more emphasis on why personal financial planning is important, especially when the economy is doing good and you have extra money to invest and save, to not just make decisions around your personal finances but to protect yourself from unforeseen and uncontrollable events. Again, contact MINES today if you would like to talk about resources available to you and your household member for financial planning and wellbeing.

If you or a member of your household needs assistance or guidance on any of these wellbeing topics, please call MINES & Associates, your EAP, today for free, confidential, 24/7 assistance at 800.873.7138.

This Month’s Focus

Check out this month’s webinar: Tax Savings Strategies

MINESblog:

What Police Officers Wish You Knew

New to TW? Check out our past Blogs!

Important Links

Visit our BLOG

MINES and Associates

2019 Training Catalog

Balanced Living Magazine

LinkedIn

MINEs Archives

Contact Us

Email MINES

mines_logo_blue MINES does not warrant the materials (Audio, Video, Text, Applications, or any other form of media or links) included in this communication have any connection to MINES & Associates, nor does MINES seek to endorse any entity by including these materials in this communication.  MINES accepts no liability for the consequences of any actions taken on the basis of the information provided herein, nor any additional content that may be made available through any third-party site. We found them helpful, and hope you do too!

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National Law Enforcement Appreciation Day 2019: Things the Police Wish You Knew

January 9th is National Law Enforcement Appreciation Day.[1]  This is an excellent opportunity to remind ourselves of the men and women who risk their lives, their safety, and even their mental health to keep us safe. A big part of appreciation is understanding.  There are more than 900,000 police officers in the United States[2].  Police Officers represent many different backgrounds.  There is a wide variety of racial and ethnic background, education level, even socio-economic status level.  They have different interests as well (from the star athlete to the Star Trek nerd (of which I am one, by the way)).  I’m sure you all know at least one person who works in law enforcement at some level as they are a many and varied bunch.  There are some commonalities, however, and most people have little insight into the daily work and lives of these brave souls. Hollywood has done a great deal to perpetuate myths and misunderstanding about police officers as most people get their information from television dramas and movies.  I thought this would be a great time to provide some insight, straight from the horse’s mouth, about the law enforcement community.  Here are a few things that the police wish you knew.

Before I get started, here is the disclaimer:  I’m speaking from my experience and I’m sure there is at least one police officer out there who will disagree with me (it’s a many and varied bunch in terms of opinions, too).

 “Constant Vigilance!”[3]

Police Officers are constantly aware of their surroundings.  They learn to pay close attention to people’s movements because the most unlikely people can become a threat at any moment.  Young kids, elderly people, small women, you name it. Because of this, they follow policies procedures and training designed to ensure their safety and yours.  It doesn’t matter how attractive you are, how rich you are, how funny you are, or how cooperative you seem to be; they will follow those procedures — officers who don’t are the first ones to get injured. Don’t take it personally; it doesn’t mean that you are suspected of being a “bad guy,” it is just better not to try and guess.

I’m from the government, and I’m here to help

If you ask someone why they joined law enforcement as their profession, the overwhelming answer is that they want to make a difference in their community and they want to help people in a real and tangible way.  People who join without the “calling” will generally not last more than a year because the job really does take its toll on one’s life.  Think about the working conditions for a moment.  We already talked about the constant threat of danger, and that is undoubtedly stressful, but there are also less obvious sources of stress.  Police officers work holidays, weekends, late nights, and all night.  Of course, there are vacations and days off, but those days aren’t always the typical days that families get together.  When I worked the graveyard shift, I stayed on the overnight schedule on my days off.  My family would be asleep while I was barbequing hamburgers for my lunch at 3 am.  While everyone was up and having fun, I was asleep.  Think about how your life would be different if your sleep/wake schedule were the opposite of your family and friends.

Police Officers also experience all the worst things that happen and are usually among the first people to arrive in a chaotic and tragic situation.  They are the target of anger and frustration on the part of victims, suspects, witnesses, and the general public.  They take blame for the terrible things that happen to people (which they do not deserve, by the way). They have each other for support, but otherwise, they are basically on their own to solve any problem that comes up.  Their hands are tied by law in many frustrating situations, and the news media almost always second-guess them, and sometimes their own leadership as well, even though they had to make very rapid decisions without all the information.

With all this stress going on, you might wonder why anyone would be willing to do the job. Maybe they’re in it for the money.  In Colorado, Police Officers make pretty good money, but they are not going to get rich.  In other areas of the country, the pay for Police Officers is quite low, and sometimes not enough to live on.

Not a robot, don’t have a crystal ball

A police officer’s day can go from fluffy golden retriever puppies to a Steven King thriller in the blink of an eye.  Believe it or not, those tragic things that happen have an emotional effect on the officer.  They won’t show you that, they won’t tell you that, they may not tell anyone that, but it is true none the less.  During work, they cannot display sadness or fear.  They must keep their anger under control and be invariably professional. As a result, you see a lot of “gallows humor” that may seem calloused and mean.  That humor, though, is the way that they are able to get through their work without becoming emotionally compromised. The “inappropriate humor” is used by ER doctors and nurses, firefighters, and paramedics as well.  Protecting oneself from emotional turmoil so that one can do very difficult things is of the utmost importance.

By the way, law enforcement officers are not all-knowing, all-seeing, and all-powerful deities.  They cannot predict who is a danger to them (as mentioned above); they never know when the proverbial poo will hit the fan; they cannot prepare for the insane things they see and deal with; and, most importantly, they don’t know who stole your TV or when the power will come back on.  There are investigative techniques that can be used successfully to find criminals, and the more evidence the more likely the police will catch someone, but if you don’t know the serial number on your TV, they will never find it.

You are the one with the information

You know, I’ve talked a lot about police, but they aren’t the only law enforcement professionals out there.  What about telecommunicators (you may know them as dispatchers or 9-1-1 operators)?  Well, they have a tough and stressful job as well!  Just like Police Officers, dispatchers do not have a crystal ball.  Of utmost importance to a law enforcement telecommunicator is information, and they will ask you lots of questions if you call.  The questions may seem odd or unnecessary, but they have to get that information, or the police get mad at them (yup, they get it from both sides). Something you should consider in case you ever have to call 9-1-1 (and you can call them, they never close) is that you need to be able to provide information.  The absolute most important piece of information is your location.  Don’t be fooled by the miraculous things you see TV law enforcement doing.  Very few (and maybe not any) dispatch centers can quickly and easily locate you by your cell phone alone.  Uber does a much better job than 9-1-1 in that regard, but notice that Uber also has an app that you install on your phone which asks you for permission to use your location information.  9-1-1 doesn’t do that.  So, here is a tip: If you call 9-1-1, and you can only get one piece of information out, it must be your location!  You should know your location at all times.  I know this sounds obvious, but you would be surprised by the number of people who call 9-1-1 and have no idea where they are.  They followed their Google Map and paid no attention to the street they turned on or the address they were going to.  Hey, I’m not going to tell you not to use the map; I always use mine.  Please, though, don’t let your cell phone do all of your thinking for you; know your location, know your phone number, know the phone numbers of the people you might need to contact.  Only you can provide that information.

If you don’t remember anything else from this article, just remember that Police Officers are people.  They have mothers and fathers, siblings and children, and they put their pants on one leg at a time, just the way you do.  They just happen to be in a very dangerous and traumatic job.

To your wellbeing,

Christina L. Wilson, Ph.D.

Christina L. Wilson, Ph.D. was a police officer for eight years in the Denver Metropolitan Area.  She earned her doctoral degree in industrial and organizational psychology and is an expert in employee training and development and workplace safety and health.  She serves as an adjunct faculty member at the University of Colorado Denver, in both the Psychology Department and the Business School.  Dr. Wilson also facilitates corporate training and works as a consultant for the Federal government as well as MINES and Associates.

[1] https://www.checkiday.com/ef29a1007fe81e06567ce6c45afd39a5/national-law-enforcement-appreciation-day

[2] National Law Enforcement Officers Memorial Fund: http://www.nleomf.org/facts/enforcement/

[3] J.K. Rowling, Harry Potter and the Goblet of Fire (attributed to Alastor Mad-Eye Moody)

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Total Wellbeing: January 2019

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Getting Ahead This Year and Emotional Wellbeing

 

Happy New Year and welcome to the very first 2019 edition of TotalWellbeing, your guide to the 8 dimensions of wellbeing. To help start the year on the right foot, this edition will be focused on getting ahead and developing a “can-do” attitude. We hope that you find the resources this month, like our free webinar and info-packed articles, helpful for getting a head start on making 2019 a great year both personally and professionally.

If you missed us last month, last year, or if you are completely new to TotalWellbeing, you can catch up on our newsletters page. Remember, this newsletter is aimed at providing helpful information about various aspects of your wellbeing and then connecting it all back to important and relevant parts of everyday life. Just like last year, we will focus on looking at each facet of wellbeing from a small, personal level and then examine how it connects to the bigger community level as we explore how our wellbeing is tied to the world around us in often surprising ways that you may not have thought about before. And as always, if you have questions or have ideas for topics you’d like to see don’t hesitate to email us using the link in the right column.

To your total wellbeing,

The MINES Team

Your Emotional Wellbeing

Since we are headed into a new year it may be a good time for a refresher on what Emotional Wellbeing actually is. According to SAMSHA (Substance Abuse and Mental Health Service Administration), Emotional Wellbeing is your ability to effectively cope with life stressors and create and maintain satisfying relationships. From this definition, it is easy to see how your emotional state and wellbeing could be connected to your ability to be productive, execute plans to reach goals, and nurture relationships. This is because before you can take care of others’ needs, you must first take care of your own. This year, as you plan on how to make 2019 a great year, first think about the emotional needs and barriers you may have that need to be addressed before you can begin exerting your energy outward. Then, once you are in a good place emotionally, think about how you can use that stability and positivity to channel your energy into productive and social ventures to build your external wellbeing. All of this will help create a foundation ripe for growth that will serve you for the rest of the year and beyond.

Enhancing your emotional wellbeing can be hard. But the good news is you don’t have to do it alone. Call MINES any time of day to get set up with a counselor or wellness coach to talk about reaching your goals, countering stressors, and busting down barriers. Please call us at 1-800-873-7138 to get connected right away.

Question of the Month

What are 3 goals that, if achieved, would help make 2019 a great year?

Quote of the Month

“Wellness is the complete integration of body, mind, and spirit – the realization that everything we do, think, feel, and believe has an effect on our state of wellbeing.”

– Greg Anderson

Community and Global Perspective

Making the most of a day, a week, a month, or a whole year is largely a combination of goals, good habits, and your state of mind. However, not everything is in our control. There are plenty of things out there in the world that we encounter daily that can impede our personal efforts. Negative or positive news on TV, things going on in your social circles, work-based items that eat up a significant amount of time or cause stress, and any other number of things that life throws our way, can often distract and discourage us from our goals. This is why it is important to monitor your feelings and to think critically about how you react to things out of your control. By paying attention to this aspect of your mind you can identify sources of stress and counter them as they come rather than let things build up and compound the negative effect they have over you. Being aware of your feelings in this way is also great mindfulness practice that will become easier over time, and as you become more in touch with yourself you will reinforce your emotional resilience making you a stronger person overall.

If you or a member of your household needs assistance or guidance on any of these wellbeing topics, please call MINES & Associates, your EAP, today for free, confidential, 24/7 assistance at 800.873.7138.
This month’s webinar:

Do Your Bucket List: 7 Ways to Focus on the Things that Matter

MINESblog:

Coming soon: National Law Enforcement Day post (Jan. 9th)

New to TW? Check out our past Blogs!

Important Links

Visit our BLOG

MINES and Associates

2018 Training Catalog

Balanced Living Magazine

LinkedIn

MINEs Archives

Contact Us

Email MINES

mines_logo_blue MINES does not warrant the materials (Audio, Video, Text, Applications, or any other form of media or links) included in this communication have any connection to MINES & Associates, nor does MINES seek to endorse any entity by including these materials in this communication.  MINES accepts no liability for the consequences of any actions taken on the basis of the information provided herein, nor any additional content that may be made available through any third-party site. We found them helpful, and hope you do too!

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Total Wellbeing: December 2018

 

 Total Wellbeing Icon

Social Wellbeing, Family, and Mindfulness

Welcome to the December edition of TotalWellbeing, your guide to the 8 dimensions of wellbeing. The focus this month will be on the importance of your social wellbeing, family, mindfulness, and keeping balanced during this holiday season. We hope that you find the resources this month helpful in managing your social obligations, balancing your personal time, and maximizing your wellbeing through the end of the year.

If you missed us last month you can catch up on our newsletters page. As a reminder, this newsletter is aimed at providing helpful information about various aspects of your wellbeing and then connecting it all back to important and relevant parts of our everyday life. As we near the end of the year we will continue to emphasize the concept of community and look at how our actions affect our community, country, and in some cases the rest of the world.

To your total wellbeing,

The MINES Team

Social Wellbeing and Your Family

This is the time of year where family and friends can both be an excellent source of support as well as an abundant source of stress. It is also a time where you are seeing friends, co-workers, and family members more than you probably do during the rest of the year, so it is important to find a way to balance your time and your energy while meeting the various holiday-related obligations such as shopping, holiday parties, family dinners, and get-togethers. All of this can leave little time for yourself and make you feel drained when you want to be engaged and having fun. The key is setting expectations, being okay with saying “no” and making sure others are helping and not just relying on you for everything. To make sure you find balance and enjoy the holidays check out our guide to a stress-free holiday.

If you would like to talk to a counselor or wellness coach about these topics, please call us at 1-800-873-7138 to get connected right away. Also, PersonalAdvantage has some great meditation and relaxation tips, mindfulness resources, and FREE webinars this month to focus on your wellbeing while also being productive at work.

Question of the Month

What are 3 ways that your friends or family could help you with your biggest holiday stress sources?

Quote of the Month

“Joy is what happens to us when we allow ourselves to recognize how good things really are.”

– Marianne Williamson

MINES Updates/Community World View

The relationship between your social wellbeing and the larger communities you live in such as your neighborhoods, your cities, your state, and your country should be pretty clear, but that is not to say that these relationships are not complex. One thing is for sure though and that is that communities large and small tend to thrive when people are willing to come together, reach out, and help each other. Helping others not only brings a community together in good times and bad, but it also boosts everyone’s social wellbeing and sense of place as individuals as well. The holiday season is a great time to do just this by reaching out and helping those that may need it. If you have time, think about helping your community by volunteering at a soup kitchen, donating some clothes you no longer want, or even donate to a charity you believe in if you can afford it. Not only will this help others in need, but it will help you reinforce your role in your community and strengthen your social ties at the same time.

If you or a member of your household needs assistance or guidance on any of these wellbeing topics, please call MINES & Associates, your EAP, today for free, confidential, 24/7 assistance at 800.873.7138.

This Month’s Focus

Check out this month’s webinar: Mindfulness in the Workplace

MINESblog:

Throwback Blog: Finding Joy Amidst the Holiday Stress

Check out this Month’s Infographic

Important Links

Visit our BLOG

MINES and Associates

2018 Training Catalog

Balanced Living Magazine

LinkedIn

MINEs Archives

Contact Us

Email MINES

mines_logo_blue MINES does not warrant the materials (Audio, Video, Text, Applications, or any other form of media or links) included in this communication have any connection to MINES & Associates, nor does MINES seek to endorse any entity by including these materials in this communication.  MINES accepts no liability for the consequences of any actions taken on the basis of the information provided herein, nor any additional content that may be made available through any third-party site. We found them helpful, and hope you do too!

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Total Wellbeing: November 2018

 

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Physical Wellbeing, Happiness, and Your Workplace

Welcome to the November edition of TotalWellbeing, your guide to the 8 dimensions of wellbeing. The focus this month will be on the importance of your physical wellbeing and how to maintain good physical health and happiness while at your workplace. We will look at ways to focus on your health while at the workplace as well as the role that your employer plays in providing resources that you can utilize to reach your goals. This month is also Alzheimer’s Awareness Month. This is an important topic for all of us because the prevalence of Alzheimer’s means that almost everyone has someone in their life impacted by this disease at some point in their lives. Whether you are a caretaker, suffer from a form of dementia yourself, or know someone who is, take a look at our latest blog post here for updated information and resources that may help you or someone you know.

If you missed us last month you can catch up on our newsletters page. As a reminder, this newsletter is aimed at providing helpful information about various aspects of your wellbeing and then connecting it all back to important and relevant parts of our everyday life. As we near the end of the year we will continue to emphasize the concept of community and look at how our actions affect our community, country, and in some cases the rest of the world.

To your total wellbeing,

The MINES Team

Physical Wellbeing and Your Workplace

Physical wellbeing can be closely tied to your workplace. If you have a job where you are very active such as a construction type job or a job that keeps you on your feet all day then your job likely supports your physical wellbeing. However, if you have a job that requires long periods of sitting or requires strenuous positions or activity like getting into crawl spaces, or lots of repetitive motion, your physical wellbeing may suffer as a result of your work. If that is the case make sure you are being mindful and taking time out of your day to get up and stretch or are taking the necessary precautions to protect yourself from harm such as proper lifting techniques, back supports, knee pads, ergonomic workstations, or whatever it is that your particular job requires to lessen the impact on your body. If an opportunity to do these things is not available please make sure to ask your employer what can be done to provide you with the time, space, and resources to protect your physical wellbeing, in a reasonable way, while at work.

If you would like to talk to a counselor or wellness coach about these topics, please call us at 1-800-873-7138 to get connected right away. Also, PersonalAdvantage has some great Happiness at Work tips and webinars this month to focus on your wellbeing while also being productive at work. For more be sure to check out our “Assertiveness in the Workplace” infographic.

Question of the Month

What do you feel your limitations are in maintaining your physical wellbeing at work, and how might your co-workers and employer help you overcome these obstacles?

Quote of the Month

“If you spend too much time thinking about a thing, you’ll never get it done. Make at least one definite move daily toward your goal.”

– Bruce Lee

MINES Updates/Community World View

The daily commute to work is something most people throughout the world do and represents a distinct connection between the workplace and physical wellbeing. How people get to work directly affects their health. People who walk or bike to work or take public transit that requires walking to a bus stop or train station, tend to be in better physical health than those who drive or work from home with no commute. So how can those of us who must drive get the same benefit as those who have a more labor-intensive journey each day? Try changing up your routine and try biking once a week or more to work. Too far to bike? Try parking farther away from your workplace to give yourself a little walk time. Not only can this be a great chance to get your heart rate up, it can give you time to practice some mindfulness exercises to mentally prepare for the day, or even destress with some mindful walking and breathing exercises after a busy day. Looking for other ways to enhance you your Physical wellbeing but need motivation? Try looking for community support. Join a fun run or participate in national bike to work day with co-workers. Try organizing workout groups with friends and family or look online for community events.

If you or a member of your household needs assistance or guidance on any of these wellbeing topics, please call MINES & Associates, your EAP, today for free, confidential, 24/7 assistance at 800.873.7138.

This Month’s Focus

Check out this month’s webinar: 5 Generations in 1 Workplace

MINESblog:

Alzheimer’s Awareness Month Update

Check out this Month’s Infographic

Important Links

Visit our BLOG

MINES and Associates

2018 Training Catalog

Balanced Living Magazine

LinkedIn

MINEs Archives

Contact Us

 

mines_logo_blue MINES does not warrant the materials (Audio, Video, Text, Applications, or any other form of media or links) included in this communication have any connection to MINES & Associates, nor does MINES seek to endorse any entity by including these materials in this communication.  MINES accepts no liability for the consequences of any actions taken on the basis of the information provided herein, nor any additional content that may be made available through any third-party site. We found them helpful, and hope you do too!

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