Archive for category TotalWellbeing

TotalWellbeing: September 2020

 

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Healthy Sleep Habits

“Sleep is the golden chain that ties health and our bodies together.” ― Thomas Dekker

Welcome to the September 2020 edition of TotalWellbeing, your guide to the 8 dimensions of wellbeing. Healthy sleep habits are the topic that we will be exploring this month. With everything going on including the ongoing pandemic to kids going back to school, it would be understandable if many of us are not sleeping as well as we’d like. While it can be tough to calm a racing mind, especially at night, there are steps you can take to help set yourself up for a good night’s rest. One of the most important things you can do is set up a consistent bedtime routine. This routine should be a relaxing ritual away from distractions and electronic screens that signals to your body that it is time for sleep. Make sure to start your bedtime routine at the same time every night, yes even weekends, to ensure your sleep patterns are as regular as possible.

Check out the information below for more tips and articles on healthy sleep habits for both yourself and your kids. Don’t forget that through your Employee Assistance Program you also have access to 4 professional wellness coaching sessions per year. These can be used to work with a personal wellness coach to work on work/life balance goals including getting enough rest. Call today to get started!

As a quick reminder, your online portal, PersonalAdvantage, also has helpful resources and tips and resources on getting rest, mindfulness, stress reduction, and much more to help you feel your best.

To your total wellbeing,

The MINES Team

How You Can Get a Better Night’s Sleep

Despite common belief, aging doesn’t cause sleep problems, and seniors don’t need less sleep as they grow older. Most older people sleep poorly, or not long enough, because of ailments associated with aging, such as arthritis, physical disabilities, respiratory problems and depression. Lack of exercise, heart disease, anxiety, stress and menopause also can disrupt sleep, and many medications seniors take can cause insomnia. Sleep and aging experts agree that one’s daytime activities and sleep environment are critical to getting a good night’s sleep.

Try the following remedies if you have trouble sleeping:

  • Stick to a regular sleep schedule. Try to go to bed and get up at the same time every day.
  • Ask your doctor if any of your medications could be disturbing your sleep.
  • Stay active. Maintain a moderate level of daily activity and do gentle exercise.
  • Spend some time outdoors during daylight hours. Sunlight can help set your biological clock.
  • Pay attention to what you eat and drink in the evening. Consuming foods and drinks that contain caffeine, such as coffee, tea or cola can interfere with nighttime sleep.
  • Avoid alcoholic beverages in the evening. They can make you fall asleep faster, but they cause early morning awakenings and fitful sleep.
  • Don’t smoke. Smokers are more likely to have trouble sleeping than nonsmokers.
  • Make sure your bedroom is dark, quiet and cool.
  • Replace your mattress if it’s lumpy, sagging or worn out. A comfortable mattress that offers good support can help you fall asleep and stay asleep.
  • Ask a doctor for help if your partner snores or has an illness that disturbs your sleep.

Read the full article here.

If you or someone you know has trouble sleeping, remember that Your Employee Assistance Program is here to help. In addition to free and confidential counseling you have access to professional wellness coaching as well. Your coach can help you tackle bad sleep habits and other wellness goals in your life that may be contributing to a less than stellar night’s rest. Call us at 1-800-873-7138 to get connected right away. Also, PersonalAdvantage has a ton of great resources and FREE webinars.

Self-care Steps for Kids and Sleep

Make sure your child gets the rest he or she needs, establish a consistent evening routine. Help your child wind down from the day by allowing at least a half hour of quiet time before bedtime; shut off the television, radio and computer during this time. Don’t put a TV in your child’s bedroom. Spend quiet time with young children before they fall asleep but establish firm limits about the amount of time — usually 10 to 30 minutes. Keep the following items in mind:

  • Be firm and consistent about bedtime.
  • Set aside quiet time before sleep.
  • Eliminate or limit caffeine in your child’s diet.
  • Limit television, radio, computers and video games just before bedtime.
  • Avoid large meals close to bedtime. A small snack is fine.
  • See that your child gets plenty of exercise.
  • Keep the bedroom temperature at or near 65 degrees.

Read More

Remember, your Employee Assistance Program is here to help you set and attain wellness goals with personal wellness coaching. This includes making better sleep habits among many more wellness topics. If you need additional information, or to access services, please call MINES and Associates at 1-800-873-7138 today.

Question of the Month

Do you make sleep a priority, or is sleep more of an afterthought? What can you do to better prioritize sleep as an integral part of your wellbeing routine?

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

Free Webinar:

Fixing Our Broken Sleep

MINESblog:

New to TW? Check out our past Blogs!

Are There Potentially Positive Outcomes from COVID-19?

Back to School During the Pandemic

Important Links

COVID19 Resource Page

Visit our BLOG

MINES and Associates

Current 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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TotalWellbeing: August 2020

 

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Motivation and Emotional Wellbeing

“Fairy tales are more than true: not because they tell us that dragons exist, but because they tell us that dragons can be beaten.” ― Neil Gaiman

Welcome to the August 2020 edition of TotalWellbeing, your guide to the 8 dimensions of wellbeing. This month we set our sights on motivation and nurturing our emotional wellbeing. Staying motivated, especially under challenging circumstances, can be one of the toughest things we can do. The key to maintaining your drive and persevering is to set small goals that ultimately lead to your bigger, overall goal. That way you have small successes and cause to celebrate along the way that will help keep the light of your hopes and aspirations going strong. Then once you do end up reaching your primary goal, the satisfaction is all the better for having endured.

Check out the information below for some tips on how to stay motivated and don’t forget that through your Employee Assistance Program you have access to 4 professional wellness coaching sessions per year. These can be used to work with a personal wellness coach to set, work on, and reach your goals! Call today to get started.

As a quick reminder, your online portal, PersonalAdvantage, also has helpful resources and tips and resources on staying motivated, resilience exercises, emotional wellbeing support, and more.

To your total wellbeing,

The MINES Team

Pushing Past Your Plateau

We promise ourselves we’ll change our lifestyles for better health. We start diets, launch exercise programs or try to quit smoking. And then we stall. We hit a plateau, putting us at risk of losing precious gains or quitting altogether.

If you find that you are stuck on a plateau, try these 6 steps to help you find a way to jumpstart your progress and reach your goals:

  1. Define your aim clearly. “It’s impossible to hit your target if you don’t know exactly what you’re aiming at,” says Dr. Mercer, who gives about 50 speeches a year to executives and other audiences.
  2. Don’t let laziness creep in. “Sure, it’s easier not to do something,” he says. Instead, stay focused on your path. If you promised yourself you’d exercise at 6 a.m., don’t hit the snooze button when the alarm goes off. Remind yourself firmly about your goals and get moving.
  3. When you don’t want to exercise or you want to quit your diet, take three seconds to picture how you want to look or feel at the end of your program. A lot of people begin such programs because they want to look attractive to others, while others are interested in improving their health.
  4. Use a time-limit approach to your program. “Give yourself, say, 12 weeks to accomplish a goal within your program,” he says. When you reach that goal, set a new one and give yourself another 12 weeks. “This enables you to track your progress and helps you to define your target. Use the scale, measuring tape or other device to measure your progress in the time period and to help you set new goals. The best cure for putting things off is a deadline.”
  5. Give yourself rewards for reaching your daily, weekly and monthly goals. “For instance, tell yourself you’ll go to a movie you’ve been wanting to see if you get your exercise in that day,” he says.
  6. Think about committing to a self-punishment if you fail. “I worked with a group that had to write a check to charity and put it in my hands. If they didn’t reach the goal, which was well within their limits, I was to mail the check by a particular date,” Dr. Mercer says. “Every one of them reached the goal.”

Read the full article here.

If you or someone you know feels stuck in a rut, remember that Your Employee Assistance Program is here to help you and your household members. In addition to free and confidential counseling you have access to professional wellness coaching as well. Your coach can help you set and analyze your personal, professional, and wellness related goals, and help you find the motivation you need to take the next step. Call us at 1-800-873-7138 to get connected right away. Also, PersonalAdvantage has a ton of great resources and FREE webinars.

Emotional Wellbeing and Release

You don’t want to get rid of emotions, you want to manage and get them under control. A three-step method of emotional release has helped many of our clients. The first step is to identify exactly what it is you’re feeling and label it. As we said before, emotions often defy description, but try. Building a better emotional vocabulary makes it easier. Write down as many adjectives as you can for anger, anxiety, and depression. Use a thesaurus, get words from friends, family, and co-workers. Sort your words in order of intensity. Learn to examine your emotional state and attach a label that describes it with some degree of accuracy.

Next, experiment with thoughts that increase the intensity of the emotion you’re feeling. Then try thoughts that will reduce that intensity. Rate the intensity level of your emotions on a one-to-ten scale. Learn to raise and lower your level with your thoughts.

Learning to release emotions is the third step. This can happen in a number of ways, such as acting them out, talking them out, or thinking them out. Shouting, crying, or being fearful takes the edge off your feelings, allowing you to think more clearly. You can talk about how you feel with a friend, family member, or counselor. Sometimes, images and thoughts can release you from emotions. Here are a few rules to remember about releasing feelings:

  • Mean what you say, say what you mean, but don’t be mean when you say it.
  • Don’t break things that don’t belong to you.
  • Don’t hit other people.
  • Don’t hurt yourself (physically or with drugs, food, etc.).
  • Use a little judgment when in public.

Read More

Remember, your Employee Assistance Program is here to help you manage your stress and emotional wellbeing. If you need additional information, or to access services, please call MINES and Associates at 1-800-873-7138 today.

Question of the Month

This month lets try something different. Instead of asking ourselves a question, ask someone else a question. That question is going to be “will you help me?” First, think of a goal or project that you are in the middle of, or need to get started on. Next, find a friend or family member and ask them for help with it. Involving someone else may just be what gets you moving on something that you have been procrastinating on.

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

Free Webinar:

Stay Motivated: Tips for Leveraging Your Superpower

MINESblog:

New to TW? Check out our past Blogs!

Advocating for Change Amidst Pandemic and Protest

COVID-19: Stress & Anxiety Reduction

COVID-19: Home Workout Essentials

Important Links

COVID19 Resource Page

Visit our BLOG

MINES and Associates

Current 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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TotalWellbeing: June 2020

 

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Workplace Diversity & more COVID19 Resources

“Diversity is about all of us, and about us having to figure out how to walk through this world together.”

― Jacqueline Woodson

Welcome to the June 2020 edition of TotalWellbeing, your guide to the 8 dimensions of wellbeing. This month’s focus will be on more COVID19 resources as well as a look at workplace diversity as many of us are either returning to work, reducing the amount we work remotely, or are simply looking at the next steps as we rebuild a sense of normality. Now more than ever it is important to embrace diversity. If the COVID19 pandemic has taught us anything it is that we are all in this boat together and we need to work together to move forward. Below we explore tips on dealing with stress and anxiety, as well as a look at some key workplace diversity factors. For more, please head over to our blog or our COVID19 Resource page where we will be constantly updating our Coronavirus related resources. Make sure to download the Coronavirus Fear and Anxiety workbook here (pdf download), provided to us by The Wellness Society. Its full of helpful tips and exercises around managing stress and setting up routines during stay at home orders and isolation.

As a quick reminder, your online portal, PersonalAdvantage, also has live updates and helpful resources around current events including helpful information, current CDC news and recommendations, helpful and free webinars, as well as other resources for professional/personal development, diversity, mindfulness and tons more.

Remember you can always catch past issues of TotalWellbeing on our newsletters page. 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. If you have any thoughts, questions, or content you would like to see covered here please get in contact with us. You can email us directly by clicking here.

To your total wellbeing,

The MINES Team

Stress & Anxiety Reduction

Last month was National Stress Awareness Month which is good because lately there have been many reasons to share stress management strategies. The outbreak of the Coronavirus has brought a mental health crisis next to the medical crisis.  In a recent Gallup Study published on April 14, 2020, life ratings plummeted to a 12-year low. The cause of the decline is due to “current satisfaction” and not looking forward to the future. The respondents’ daily stress levels have reached an “unprecedented magnitude.”

Here are some tips that can help manage stress and anxiety during this time:

  1. Consider past coping strategies – You may not have been here before, but you have likely experienced difficult situations before where you had little to no control. What were some ways that you coped? It is good to think through which strategies worked well before and try to engage in some version of those strategies now. As you think through the strategies that worked well before, you may recall some that did not work well or were not healthy, make note of those too and try to avoid them.
  2. Engage in a gratitude practice – Consider starting a gratitude log. Write down at least one thing that you are grateful for each day. After you have written down what you are grateful for, say it out loud and allow yourself to feel yourself cultivating gratitude. Noted benefits associated with gratitude include (Wellness Society, 2020):
  • Positive mood
  • Better sleep
  • A stronger immune system
  • Reduction in anxiety and stress
  1. Limit media/social media – You can check updates on the virus from credible resources such as the CDC.gov and WHO.int. There are less than informed and polarizing perspectives throughout the media as well as our social media which can leave us feeling sad, frustrated, and powerless.
  2. Practice centered breathing – Take a deep, slow breath filling up your abdomen. Allow the breath to inflate your abdominal area.  As you exhale out all your air, hollow out the abdomen.  Become mindful of your breath and how it transforms your mind, body, and emotions. Being centered:
  • is a psycho-physiological state that is strengthened through practice
  • allows you to be more authentic, sensitive, and open
  • produces emotional and physical stability
  • has a positive effect on relationships and the surrounding environment
  • has a great impact on developing trust
  • enables you to appreciate the nature of conflict
  • brings you to a point of clarity, the point of power
  • is always your choice, at any time
  1. Make certainty statements – In a time where so much feels uncertain, making clear certainty statements can be a way to reduce anxiety. Examples include, “I am certain that I am a mother of three beautiful children,” “I am certain that I am a runner,” “I feel certain that the weather is sunny today.”
  2. Check-in with friends and family- Checking in and extending yourself to others through texts, over the phone, video connections, emails, etc. This will not only help you feel less isolated and better connected but no doubt will be impactful to those who you are connecting with. You will boost their mental health as well as your own.

Check out our blog or our COVID19 Resource page for more resources and more helpful information pertaining to working remote, dealing with isolation, managing stress and anxiety, downloadable workbooks and more.

Remember that Your Employee Assistance Program is here to help you and your family members manage the anxiety from health concerns such as the Coronavirus. Please call us at 1-800-873-7138 to get connected right away. Also, PersonalAdvantage has a ton of great resources and FREE webinars.

Encouraging Workplace Diversity

The workplaces of the 21st Century are becoming increasingly diverse. Most organizations employ a variety of people from different cultural backgrounds, religions, sexual preferences, nationalities, and others. Regardless of your personal biases or fears, the workplace is changing. It’s important for you to understand that your professional reputation and future success will depend on your ability to accept and embrace the differences of others. Some key factors include:

  • Diversity Opportunities – Having a variety of cultures, opinions, and experience can bring new perspectives, innovative ideas, and out-of-the-box thinking. However, this variety can also lead to miscommunication and disagreements that might lead to conflicts in the workplace.
  • Opening the Lines of Communication – Oftentimes, differences are so apparent that they can dominate our immediate impressions and weigh heavily on our reactions, interactions, and behavior. Through the development of the working relationship, professionalism, and workplace coaching, those differences will fade, allowing positive working relationships to form.
  • Being Part of the Team – No matter what the element is that makes someone diverse, every individual in the workplace wants to be judged for his or her performance, professionalism, and personal success. When labels and stereotypes are allowed to become “workplace identities,” they can impede the sense of accomplishment anyone wants to feel.

Read More

Remember, your Employee Assistance Program is here to talk about workplace challenges, stressors, communication techniques, and team building. You can access free professional development tools on your PersonalAdvantage, as well as use your free wellness coaching sessions to discuss occupational wellbeing topics. If you need additional information, or to access services, please call MINES and Associates at 1-800-873-7138 today.

Question of the Month

What are your main fears or stressors around returning to work or about cities lifting restrictions? What tools have you learned in the past few months that you can use to manage these stressors going forward? Would calling your EAP and talking with someone help either yourself or a household member around these worries?

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

Free Webinar:

We All Matter: Diversity in the Workplace

MINESblog:

New to TW? Check out our past Blogs!

COVID-19: For YOU, the Essential Worker!

COVID-19: Stress & Anxiety Reduction

COVID-19: Home Workout Essentials

Important Links

COVID19 Resource Page

Visit our BLOG

MINES and Associates

Current 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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TotalWellbeing: May 2020

 

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Money Matters & COVID19 Resources

“Happiness is not in the mere possession of money; it lies in the joy of achievement, in the thrill of creative effort.”

― Franklin D. Roosevelt

Welcome to the May 2020 edition of TotalWellbeing, your guide to the 8 dimensions of wellbeing. This month we will again be looking at information and resources around COVID19 as well as financial wellbeing. The restrictions around COVID19 mean many of us are either working remote, not working at all, or are working under drastically different circumstances than we were before. Below we explore working from home with kids and a few things you can do to reduce stress around financial pressure. For more, please head over to our blog or our COVID19 Resource page where we will be constantly updating our Coronavirus related resources. Make sure to download the Coronavirus Fear and Anxiety workbook here (pdf download), provided to us by The Wellness Society. Its full of helpful tips and exercises around managing stress and setting up routines during stay at home orders and isolation.

As a quick reminder, please remember that you can use your EAP sessions for financial counseling and also get one free 30-miunute telephone consult with financial professionals per legal matter. Your online portal, PersonalAdvantage, also has live updates and helpful resources around current events which right now is focused on the Coronavirus. These resources include helpful information, current CDC news and recommendations, helpful and free webinars, and more.

Remember you can always catch past issues of TotalWellbeing on our newsletters page. 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. If you have any thoughts, questions, or content you would like to see covered here please get in contact with us. You can email us directly by clicking here.

To your total wellbeing,

The MINES Team

Working from Home with Kids

As a response to the growing crisis and the many shelter-in-place orders, most employers have switched to remote work arrangements for their staff. In addition, most schools are closed and instituting remote learning requirements. While these measures are necessary for the health and safety of the community, it can make for some challenging work arrangements. Below are some tips to help you get some work done while your kids are at home with you.

  • Create a schedule – Creating and keeping to a schedule is key to success. Have kids get up and get dressed at the same time as when they were in school or daycare. Schedule time throughout the day for kids to be engaged in other activities. Try to get the majority of your work done during the time your kids are engaged or have downtime.
  • Communication is key – when you have kids at home it is important to communicate, even over-communicate, especially about schedules and tasks. Let co-workers and clients know they may hear kids in the background on your conference call. Let your employer know what your schedule is with your kids so they are aware when you may be more, or less, responsive.
  • Set Boundaries – If you have toddlers or older kids you will have to set some boundaries with your kids. Let your kids know that sometimes during the day you will need to be on “do not disturb” and what that means for them. If you have a home office with a door, consider putting a sign on the door to indicate when kids are not allowed to disturb you. For young kids, you could use picture signs like stop and go, red and green lights, or thumbs up or down.
  • Be Flexible – You may want to consider being more flexible with things like screen time, working hours, and school hours. It may be necessary to let your kids have more screen time so you can be on a conference call or video meeting. Maybe you’ll need to work some after dinner or after the kids go to bed. These adjustments are okay.
  • Take breaks – Be sure to schedule breaks in your routine for you and the kids to be together. Especially for small kids, they may not understand why you are not spending all day with them. Allowing for some together time will help.
  • Plan Activities – Plan activities throughout the day that don’t require your full-time supervision. The below age-appropriate ideas allow you to focus for a while on work tasks while the kids are engaged in them.
  • For babies – naps, swings, bouncy chairs, and videos like Baby Einstein videos.
  • Toddlers to school-age – educational shows or online games and apps.
  • Older kids – school platforms, reading, non-violent videogames that encourage social connectivity, like Minecraft.
  • Prioritize Tasks – Prioritize those items that are the most important to complete and schedule the above activities for when you have those vital tasks to accomplish.
  • Use what help you have – If your partner is also working from home now consider alternating shifts with the kids. Or, are there others in the household who can help like older kids, or a roommate, perhaps? If you’re a single parent is there a trusted neighbor who could help? Or, consider setting up a virtual playdate where grandma or a favorite uncle could “play” with the kids while you take that important call.
  • Set Realistic Expectations – Surviving may be more important than thriving for the time being. Things are not normal right now, don’t pretend that they are. Be honest with yourself and others about what can realistically get done during the day.
  • Understanding and Empathy – Understand that these are challenging times and we are still trying to figure everything out, but we are all in this together. Approach this current challenge with empathy both with your colleagues as well as yourself.

Check out our blog or our COVID19 Resource page for more resources and more helpful information pertaining to working remote, dealing with isolation, managing stress and anxiety, downloadable workbooks and more.

Remember that Your Employee Assistance Program is here to help you and your family members manage the anxiety from health concerns such as the Coronavirus. Please call us at 1-800-873-7138 to get connected right away. Also, PersonalAdvantage has a ton of great resources and FREE webinars.

How to Lower Your Financial Stress

Money worries are among the most common sources of personal and family stress, according to Consumer Federation of America (CFA). Living with too much of any kind of pressure on a daily basis can take an emotional and physical toll, contributing to sleepless nights, backaches or headaches or, over time, even life-threatening diseases, such as high blood pressure or heart disease. Whether your credit card balances are soaring, or you and your partner are arguing constantly over nickels and dimes, there are things you can do to relieve financial stress.

Take a breather

  • Focus on what you have, not on how much you’re lacking. List all your possessions, including material things, your health and your relationships.
  • Eliminate clutter in your life. Tossing out what you don’t need and organizing the rest also can tidy up your emotions. So can meditating or sharing your feelings with a nonjudgmental person.
  • Take care of yourself physically. Exercise is one of the best stress reducers. Eat a balanced, healthy diet.

Talk it out

If conflicts with your significant other over money matters are a primary source of stress, talk it over honestly and openly. Write down your short- and long-term financial goals to learn where the two of you can focus your discussions. Put your relationship first, while nurturing each other’s needs. Compromise, if necessary.

Act

Exercise, positive thoughts and conversation may help in the short term, but if you aren’t fixing the cause of your money worries, the stress will bounce right back into your life. You need to take action if the money coming in is less than the money going out; if you’re able to make only minimum payments on your credit cards; or you’re relying on plastic for essentials, such as food or rent.

Remember, your Employee Assistance Program is here to help you and your household members manage the stress that can come with financial strain. You can access free 30-minute financial consults, as well as use your EAP sessions for financial counseling. If you need additional information, or to access services, please call MINES and Associates at 1-800-873-7138 today.

Question of the Month

What adjustments have you found most difficult during the COVID19 restrictions? How have you made these adjustments easier and are there things you could teach others to help them adjust? Likewise, what tips could you take from others to make things easier for your household?

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

Free Webinar:

Identity Theft: What Can You Do About It?

MINESblog:

New to TW? Check out our past Blogs!

COVID-19: Homeschooling the Village

COVID-19: Domestic Violence during the COVID-19 Pandemic

COVID-19: Suddenly Managing Remotely!

Important Links

COVID19 Resource Page

Visit our BLOG

MINES and Associates

Current 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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Leave a comment

Total Wellbeing: April 2020

 

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The Power of You

“On the other side of a storm is the strength that comes from having navigated through it. Raise your sail and begin.”

― Gregory S. Williams

Welcome to the April 2020 edition of TotalWellbeing, your guide to the 8 dimensions of wellbeing. This month’s resources will be centered around the impacts of the Coronavirus crisis and resources to help you through. We will look at some general tips as well as some specific topics such as ideas for working remote, dealing with physical isolation, and managing the fear and anxiety that comes with health scares and uncertain times. Take a look at the tips below or head over to our blog where we will be constantly updating our Coronavirus related resources.

As a quick update, please remember that your online portal, PersonalAdvantage, has live updates and helpful resources around current events which right now is focused on the Coronavirus. These resources include helpful information, current CDC news and recommendations, helpful and free webinars, and more.

Remember you can always catch past issues of TotalWellbeing on our newsletters page. 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. If you have any thoughts, questions, or content you would like to see covered here please get in contact with us. You can email us directly by clicking here.

To your total wellbeing,

The MINES Team

Being Prepared

During times of crisis, including the recent public health concerns about COVID-19 (Coronavirus), it is natural for our anxieties to rise. The onslaught of news, information, and misinformation can make us feel unsafe and unsure about how to protect ourselves and our loved ones.

One of the best ways to manage a crisis – and the anxiety that it creates – is to have a plan. Plans provide us structure and help us feel more in control, which serves to reduce our anxieties and fears. The first step is to know the facts.

What is it?

The COVID-19 virus, more commonly known as Coronavirus, is a respiratory infection.  The symptoms of which are similar to other respiratory illnesses, such as the flu or bronchitis, and include: fever, cough, and difficulty breathing.

How is it spread?

It is thought that the virus is spread from person to person through respiratory droplets produced through coughs and sneezes.  These droplets can directly infect another person. Or, they could land on surfaces and be transmitted by touching the surface and then touching your face (mouth or nose specifically). We encourage you to consider the following tips as you develop a plan:

Stay informed

  • This is a rapidly changing landscape as health officials learn more about the disease and it’s spread in the US. Refer to reputable sources for information like the Centers for Disease Control cdc.gov and the World Health Organization. www.who.int.
  • You can also access up-to-date information by logging into your PersonalAdvantage account here. Look for the news alert banner on the top of the page for resources including more tips and news sources with live updates.

Practice good hygiene

  • Health experts agree that the best way to reduce the spread of illness is to wash your hands regularly for at least 20 seconds at a time. Alternatively, use an alcohol-based hand sanitizer with at least 60% alcohol.
  • They also recommend not touching your eyes, mouth, and nose with your bare hands. This can take some conscious practice for those of us with a habit of putting our hands to our faces.
  • Cover your mouth & nose with a tissue when you cough and sneeze. Then throw the tissue in the trash. If a tissue is not available cough or sneeze into your bent elbow.
  • Keep a distance from others to prevent the spread of the virus. Avoid contact with vulnerable populations, such as the elderly or those with pre-existing medical conditions.
  • The World Health Organization (WHO) recommends keeping 1 meter (3 feet) from someone who may be sick.

Prepare to work from home.

  • The best way to manage a contagious illness is to reduce exposure to others. If you are sick, stay home to avoid infecting others.
  • Ask your employer if remote work is possible for your job. If so, equip yourself with the necessary tools to perform your duties from home. For example, bring home your laptop nightly and be sure to have a compatible power cord.

Practice Self Care

  • Stress and lack of sleep can make us more vulnerable to viruses such as the flu and COVID-19. Healthy eating, staying well hydrated, exercise and regular sleep can build emotional and physical resilience.
  • It is also important to stay strong mentally to reduce the anxiety that can occur. This could include engaging in self-care rituals like meditation, mindfulness, journaling, practicing gratitude, breathing exercises, and staying engaged in hobbies.

Check out this post for a complete list of tips and resources on basic preparedness and planning.

Remember that Your Employee Assistance Program is here to help you and your family members manage the anxiety from health concerns such as the Coronavirus. Please call us at 1-800-873-7138 to get connected right away. Also, PersonalAdvantage has a ton of great resources and FREE webinars.

Tips for working remote

With the current state of the country, many employers are switching to remote work arrangements for their employees. While this is prudent for the safety of our communities, without much notice or preparation many people must now adjust to a new way of working. For many employees, their home environments may not be set up for full-time work. Even in the best of times, working remotely can be challenging and make you feel isolated. Below are a few tips that can help make the transition easier to make.

  1. Maintain regular work hours – It is easy to let the hours between work and home blur together. As much as possible stick to the schedule you had when you were working outside the home. Start work at the same time, and end at the same time.
  2. Keep your normal morning routine – Get up at the same time, do your regular morning hygiene and exercise routines, put on clean clothes every day, eat a healthy breakfast.
  3. Set ground rules with others – Let both your employer and your household members know the hours that you will be working and keep to that schedule.
  4. Take breaks – Take a lunch break, take your morning and afternoon breaks. Get up and walk around every hour or so. Schedule your breaks and take them in their entirety.
  5. Set up your workspace – As much as possible set up a designated home office workspace. It doesn’t have to be a full-blown office but try to designate a space solely for working. Set up a small desk, peripherals, office chair, etc.
  6. Ergonomics – Be conscious of ergonomic conditions as you set up your workspace. Sit with your feet flat on the floor, keep good posture, with your arms at roughly right angles, and place your screen at eye level.
  7. Stay connected to colleagues – Set up MS (Microsoft) Teams or Zoom meetings for regularly scheduled meetings; it helps to be able to see your coworkers. Utilize MS Yammer or other social media to facilitate socialization among colleagues.
  8. Communication is key – It can help to overcommunicate, especially about schedules and tasks. When you are working on an important task and may be slower to respond, say so. When you finish that task, say that too. Remember to always be positive, but professional, in your communications. It is more difficult to interpret tone in written communication so it is important to stay cognizant of how your message may be perceived.
  9. Take advantage of the small perks of being at home – Use the breaks you scheduled to do something enjoyable, or even useful – sit outside and get some fresh air for your morning coffee break, maybe start that load of laundry during your lunch break.
  10. Cut yourself some slack – There are going to be distractions while working at home. Accept that and don’t beat yourself up about them. Remember, distractions happened in the office too.

Remember, your Employee Assistance Program is here to help you and your household members manage the stress that can come with a major transition. You can also access up-to-date information by logging into your PersonalAdvantage account here. Look for the news alert banner on the top of the page for resources including more tips and news sources with live updates. If you need additional information, please call MINES and Associates at 1-800-873-7138.

Question of the Month

What is a self-care resolution you can make during this time of social distancing and shelter in place restrictions? What are things you can do daily in your home to support your physical and emotional 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

Free Webinar:

Birth Order: Behavioral Traits that Affect Your Life and Work

MINESblog:

New to TW? Check out our past Blogs!

COVID-19: Tips and Resources

COVID-19: Working Remote

COVID-19: Working at Home with Kids

COVID-19: Fear and Anxiety

COVID-19: Dealing with Isolation

National Doctor’s Day

Important Links

Visit our BLOG

MINES and Associates

Current 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: March 2020

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Respect in the Workplace

“When we treat people merely as they are, they will remain as they are. When we treat them as if they were what they should be, they will become what they should be.”

– Thomas Monson

Hello!

Welcome to the March 2020 edition of TotalWellbeing, your guide to the 8 dimensions of wellbeing. This month’s resources will be centered around respect in the workplace and nurturing your occupational wellbeing. Respect in the workplace is all about communication and learning to honor the needs and boundaries of your co-workers as well as yourself. It is also important to remember that respect is a two-way street, in order to earn respect, you must be respectful of others. At the same time, it is also in your best interest to take the high road and even if someone disrespects you, resist the urge to retaliate or disrespect them back as that is likely to make you look petty and immature to others that may not know the whole story. It maybe the tougher option to take the high road in these circumstances but in the end your colleagues and your reputation will thank you for it. Take a look at the tips below for ways to get started including communication with others and setting expectations to reduce misunderstandings. For more details around communication and respect, check out these helpful articles or this free webinar!

As a quick update, please remember that your online portal, PersonalAdvantage, has live updates and helpful resources around current events including live updates and news, helpful articles, and information and tips around topics including flu season, the Coronavirus, critical weather events, and more. Remember you can always catch past issues of TotalWellbeing on our newsletters page. 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. If you have any thoughts, questions, or content you would like to see covered here please get in contact with us. You can email us directly by clicking here.

To your total wellbeing,

The MINES Team

Learning the barriers to effective communication will not only help improve your communication, but also your overall quality of life. Below are some common communication barriers to learn and avoid:

  • Preconceived Notions – These are the preconceived ideas, feelings, motives, and prejudices that we bring into a conversation. Due to the complex nature of our opinions, these preconceived ideas can actually affect what you hear.
  • Expectations – When we bring expectations into a conversation, we set ourselves up for disappointment. If you focus on keeping an open mind and reducing expectations for an interaction, you can fully engage in and learn from what is really being said
  • Physical Barriers – Body language can often speak louder than words. It’s important when communicating with another person, that you take note of the physical characteristics of effective communication.
  • Busy Settings – Try to speak with others in a quiet place. Noise, activity, and other people may all cause enough distraction to make conversation ineffective.
  • Personal Distractions – If we are thinking about other things while conversing, we’re not being effective communicators. While you are engaged in conversation, try to put the worries of the day aside.

Check out this article for a complete look at the above communication barriers and additional tips on how to get the most out of the communications that go on in your day to day life.

Remember that if you or a household member are having trouble communicating, experience social anxiety, or have anything else you’d like to talk about, we can help. 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.

Supporting Your Occupational Wellbeing

One of the key principals of job satisfaction is your ability to have confidence in your own abilities and in the quality of work that you perform. Without confidence you can feel lost and unsure; these feelings can cause anxiety and turmoil around work and work activities. To help boost your own confidence at work, and counter any of these negative effects, try the following tips:

  1. Do your homework – Learn as much as you can about the subject at hand-whether you’re giving a speech, asking for a promotion or making a sales call. You can’t be overprepared when your performance is on the line.
  2. Analyze your mistakes – Knowing what went wrong and what you can do to keep from making the same mistake again can help you turn a negative situation into one that boosts your confidence in your problem-solving abilities.
  3. Don’t take the easy way out – One reward of taking risks is an increased potential for higher achievement. Ask for added responsibility when given a choice between maintaining the status quo or doing something more.
  4. Make change a positive – Welcoming instead of fearing change makes it easier to identify the advantages and opportunities presented by new responsibilities and directions.
  5. Keep perspective – Maintaining a healthful balance between your personal and professional lives can help you weather a workplace crisis because you’re less likely to define your self-worth by how well you do your job.

Check out more tips on staying confident at work here. For more resources on supporting your occupational wellbeing, log in to PersonalAdvantage today.

Question of the Month

Think of one person you respect. What do you respect about them? How can you take these values/characteristics and incorporate them into your own character?

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

Free Webinar:

How to Have a Professional and Respectful Workplace

MINESblog:

New to TW? Check out our past Blogs!

Keeping Your Spirit Healthy

Important Links

Visit our BLOG

MINES and Associates

Current 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 2020

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The Power of Forgiveness

“Mistakes are always forgivable, if one has the courage to admit them.”

– Bruce Lee

Hello!

Welcome to the February 2020 edition of TotalWellbeing, your guide to the 8 dimensions of wellbeing. Forgiveness and supporting your Social Wellbeing will be the focus this month. It is easy to hold on to grudges and stay mad, especially when you feel that someone has wronged you, or betrayed your trust. However, holding on to negative feelings and refusing to forgive can take its toll on your own wellbeing. Forgiveness can be extremely tough, but once you find it in yourself to truly forgive someone, it can take a huge load off your back and free your mind to think about more positive things. It’s also important to remember that you do not have to forget just because you forgave. It is totally okay to forgive someone without wanting to remain friends afterward, the important part is that you free yourself of your grudges and prevent these negative feelings from the past from interfering with your present and future wellbeing. To get you thinking about how to forgive and the benefits you may see once you’re ready, use our resources like these helpful articles or this free webinar!

Remember you can always catch past issues of TotalWellbeing on our newsletters page. 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. If you have any thoughts, questions, or content you would like to see covered here please get in contact with us. You can email us directly by clicking here.

To your total wellbeing,

The MINES Team

Learning to Forgive

Forgiving someone who has hurt you deeply — a parent, sibling, spouse, ex-spouse, employer, or even a stranger — is one of the most difficult challenges you’ll face in life.

Until you can forgive, anger, resentment, and bitterness will continue to eat away at your heart and mind, causing emotional and even physical damage because of increased stress.

“Not forgiving means you carry in your heart the pain the person has caused you,” says Kathleen Griffin, author of The Forgiveness Formula: How to Let Go of Your Pain and Move on With Life. “Not letting go of this burden can keep you trapped in the past and unable to move forward into a better future.”

Check out this article for a complete look at understanding forgiveness and tips to help you along the way including how to choose to forgive to lighten your emotional stress, practicing forgiveness, and helpful visualization and mindfulness techniques around forgiveness.

Remember that if you or a household member are experiencing stress around emotional issues, including forgiveness, we can help. 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.

Supporting Your Social Wellbeing

Learning to forgive can go a long way in enhancing your social wellbeing. That said, social demands and pressures can still take their toll even when the monkey of holding a grudge is off your back. So, what are some good ways to make social obligations and interactions less stressful? Try these tips:

  1. Be assertive but gracious. Stand up for your rights but do it in a way that doesn’t alienate others. This is particularly applicable when people want too much of you or your time.
  2. Seek out people who share your interests, people you understand and who understand you.
  3. Remember to smile. Be open with people and be yourself. Allow other people to be themselves.
  4. Work on your social skills and use them. Talk to people and be friendly.

For more resources on supporting your social wellbeing, log in to PersonalAdvantage today.

Question of the Month

What is one thing that you could forgive someone in your life for? Yourself? How would forgiveness help repair the relationship with this person/yourself?

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

Free Webinar:

Understanding Forgiveness

MINESblog:

New to TW? Check out our past Blogs!

Keeping Your Spirit Healthy

Important Links

Visit our BLOG

MINES and Associates

Current 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: January 2020

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Plan for the Perfect Year

“The New Year stands before us, like a chapter in a book, ready to be written.”

– Melody Beattie

Hello!

Welcome to the January 2020 edition of TotalWellbeing, your guide to the 8 dimensions of wellbeing. This month we are looking to help you get 2020 started on the right foot. We know, New Year’s resolutions can be a little cliché, and are often forgotten about as the year goes on, but this isn’t just about the New Year, it’s about a new you and learning how to build great new habits while breaking bad old habits. Wellbeing shouldn’t be something that you only think about once a year, it’s a lifelong drive to be well and happy. To get you started, or to help you keep going strong, use the resources like these helpful articles or this free webinar, to start 2020 with a bang!

Remember you can always catch past issues of TotalWellbeing on our newsletters page. 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. If you have any thoughts, questions, or content you would like to see covered here please get in contact with us. You can email us directly by clicking here.

To your total wellbeing,

The MINES Team

Happiness as a Choice

Are you a person who can act on tough questions? Questions like: What am I grateful for? What choices do I have? What actions can I take to improve my life? What are my primary strengths? How can I live a more balanced life?

People who can act on these questions likely also describe themselves as happy. “Happiness is neither a mood nor an emotion. Mood is a biochemical condition, and emotions are transitory feelings,” says Dan Baker, Ph.D., director of the Life Enhancement Program at Canyon Ranch in Tucson, Ariz., and author of What Happy People Know. “Happiness is a way of life, an overriding outlook composed of qualities like love, optimism, courage, and a sense of freedom. It’s not something that changes every time your situation changes.”

Check out this article for a complete look at skills to master your own happiness including: appreciation, choice, personal power, leading with your strengths, and more.

Remember that if you or a household member are looking to set goals and enhance your wellbeing and happiness, we can help. Your EAP comes with 4 free telephonic wellness coaching sessions per year to help you achieve your goals. 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.

Seven Ways to Beat the Burnout Blues

You may be experiencing burnout if you feel bored, fatigued, apathetic, impatient, and constantly irritated with your co-workers. Don’t panic, there’s hope. Some of the secrets to long-term job happiness are revealed in the 7 tips below:

  1. Change positions within your company — See how your skills can be applied in new ways within your company and seek out new opportunities to contribute.
  2. Find like-minded people — Finding people with a similar sense of humor, interests, and experience as you can help you see things in new ways and find fresh ideas that work with your lifestyle.
  3. Seek out short-term projects — Short-term projects can be a great way to explore new things and work with new people. Kind of like a test-drive for new hobbies you may like to take a deeper dive into.
  4. Get more education — Nothing like fresh skills and new knowledge to open new doors.
  5. Keep on learning — Stop. Learning. The more you learn, the more exposure you have to opportunities in the world you may have never even knew existed.
  6. Have pride in your job — Doing your job the best you can and having pride in your contribution can help you enjoy your job, endure rough patches, and beat burnout even in the worst of times.
  7. Don’t wait — If you start to experience burnout, don’t wait until it affects your work and you start looking for a new job. Instead, try making positive changes in your present job. Talk to your supervisor and discuss changes that could reenergize you!

Check out this article for a full breakdown of these 7 tips.

Remember that if you or a household member are experiencing burnout and want to talk to someone about it, we are here to listen. 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

Did you set any goals last year for 2019? If so, how did you do? What went right and what didn’t go so well and why? What can you do this year to make 2020 a successful year for yourself?

Supporting Your Intellectual Wellbeing

Resolutions aside, the New Year is a very convenient time to start something new. What not make it something that is going to strengthen your mind, let you learn new things, and bolster your overall intellectual wellbeing? While there are tons of stuff you could do that would fit this mold, here are a couple suggestions to get you started thinking about what fits your interests, goals, and lifestyle.

  • Brain games – Challenge yourself. Memory, puzzle, and brain teaser games can help you learn to look at problems from a different angle and improve your logical thinking patterns.
  • Dancing or martial arts – Complex movement patterns. Anything that requires complex movements and pattern memorization can help create new pathways in your brain and help both hand-eye coordination and memory.
  • Study a new language – The cognitive processes involved in learning a new language, as well as the act of translating one language into another, requires your brain to create new ways of communication across hemispheres. This not only helps cognition but can help prevent or slow the onset of dementia related symptoms and diseases.
  • Brain support – Sleep, eat well, lay off the substances. What ever you decide to do to stimulate and develop your intellectual wellbeing, it’s critical to give your brain what it needs to thrive. Good sleep, and plenty of brain supporting nutrients like vitamin K, omega-3 fatty acids, protein, and beta carotene to name a few, are a great way to support your cognitive functions. It’s also important to not fill your brain with the bad stuff too. So make sure to avoid overloading yourself with sugar and highly processed foods, and limit or avoid alcohol and certain drugs as well.

For more resources on supporting your intellectual wellbeing, log in to PersonalAdvantage today.

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

Free Webinar:

Mindful Meal Planning

MINESblog:

New to TW? Check out our past Blogs!

Workplace Goals for the New Year

Important Links

Visit our BLOG

MINES and Associates

Current 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 2019

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Staying Motivated & Spiritual Wellbeing

 

Welcome to the December 2019 edition of TotalWellbeing, your guide to the 8 dimensions of wellbeing. This month we will look at staying motivated, resolutions, and nurturing your spiritual wellbeing. The holiday season signals the end of the year and with it brings a fresh start, but also the pressure of starting a new year with new goals, aspirations, resolutions, and responsibilities. So how do you stay motivated through it all? It’s important to seek change and keep things fresh. Just because things may not change around you doesn’t mean you can’t change your own activities, seek out new hobbies, learn new things, and meet new people. Focus on searching out new things that may be interesting to you or help you do old stuff in new ways or from a different perspective. For more information on staying motivated, holiday entertaining on a budget, and reducing kid’s holiday stress, check out these helpful articles, free webinars, and the information below.

Also, one more friendly reminder that you can now access your counseling services with MINES through an online text and messaging platform! It’s counseling whenever, wherever! Call us anytime for more info or to get set up!

Remember you can always catch past issues of TotalWellbeing on our newsletters page. 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. If you have any thoughts, questions, or content you would like to see covered here please get in contact with us. You can email us directly by clicking here.

To your total wellbeing,

The MINES Team

Seven Ways to Beat the Burnout Blues

You may be experiencing burnout if you feel bored, fatigued, apathetic, impatient, and constantly irritated with your co-workers. Don’t panic, there’s hope. Some of the secrets to long-term job happiness are revealed in the 7 tips below:

  1. Change positions within your company — See how your skills can be applied in new ways within your company and seek out new opportunities to contribute.
  2. Find like-minded people — Finding people with a similar sense of humor, interests, and experience as you can help you see things in new ways and find fresh ideas that work with your lifestyle.
  3. Seek out short-term projects — Short-term projects can be a great way to explore new things and work with new people. Kind of like a test-drive for new hobbies you may like to take a deeper dive into.
  4. Get more education — Nothing like fresh skills and new knowledge to open new doors.
  5. Keep on learning — Stop. Learning. The more you learn, the more exposure you have to opportunities in the world you may have never even knew existed.
  6. Have pride in your job — Doing your job the best you can and having pride in your contribution can help you enjoy your job, endure rough patches, and beat burnout even in the worst of times.
  7. Don’t wait — If you start to experience burnout, don’t wait until it affects your work and you start looking for a new job. Instead, try making positive changes in your present job. Talk to your supervisor and discuss changes that could reenergize you!

Check out this article for a full breakdown of these 7 tips.

Remember that if you or a household member are experiencing burnout and want to talk to someone about it, we are here to listen. 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 motivates you? How can you utilize your motivational forces to help you keep focused on your goals in 2020?

Quote of the Month

“We may encounter many defeats, but we must not be defeated.” – Maya Angelou

Supporting Your Spiritual Wellbeing

Because spiritual connection and spirituality is so personal and can mean something different to everyone, it can be hard to tell others how to support their spiritual wellbeing. Remember that spiritual wellbeing is not necessarily religious and can simply be your personal connection to the world and those around you, your sense of place in the world. From this point of view, try and contemplate the ways that you connect with the world around you and take time to yourself to be mindful of little things in your day to day lives that ground you and bring you joy. Below are some tips on how to be mindful of the bigger picture in everyday situations:

  • If you do not currently have a spiritual outlet, consider revisiting your childhood faith or another group that interests you. This could be a nature walk group, a martial arts class, an artist group. Anything that connects to you!
  • If you plan to see a doctor regarding a physical problem, be sure to mention any major life events that you may be experiencing, such as menopause, divorce, or the death of a loved one. This may be affecting your health and may influence the course of treatment your doctor recommends.
  • Build quiet, contemplative time into your daily or weekly schedule. Slowing down can help soothe even the most restless spirits. Use this time to meditate or create something. Draw, write, or paint. Anything that allows you to express your inner thoughts in a way that is meaningful to you.

For more resources on supporting your spiritual wellbeing, log in to PersonalAdvantage today.

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

Free Webinar:

Putting Out the Fire: Preventing and Managing Burnout

MINESblog:

New to TW? Check out our past Blogs!

Last month: National Alzheimer’s Awareness Update 2019

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: November 2019

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Managing Financial Stress & Physical Wellbeing

 

Welcome to the November 2019 edition of TotalWellbeing, your guide to the 8 dimensions of wellbeing. This month we will look at managing financial stress and staying mindful of your physical wellbeing during the holidays. With all the get-togethers, parties, and gift-giving this time of year, it is all too easy to spend too much and eat too much during the holiday season. The key here is to stay mindful and not let the fast-paced nature of the season and all the events distract you from your financial and wellness goals. The year is almost over, don’t let yourself drop the ball now. Stay mindful, stay strong. For more information on managing financial stress check out these helpful articles, free webinars, and the information below.

It is also Alzheimer’s awareness month. Alzheimer’s affects many people all over the world both those who have the disease and those that care for them. Please take time to read this month’s blog post for an update on the state of Alzheimer’s research and resources. And remember that MINES is here to help. If you are a caregiver and need to talk to someone, need help finding resources, or are grieving a loved one with the disease, please call us.

Also, just another friendly that you can now access your counseling services with MINES through an online text and messaging platform! It’s counseling whenever, wherever! Call us anytime for more info or to get set up!

Remember you can always catch past issues of TotalWellbeing on our newsletters page. 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. If you have any thoughts, questions, or content you would like to see covered here please get in contact with us. You can email us directly by clicking here.

To your total wellbeing,

The MINES Team

How to Lower Your Financial Stress

Living with too much of any kind of pressure on a daily basis can take an emotional and physical toll, contributing to sleepless nights, backaches or headaches or, over time, even life-threatening diseases, such as high blood pressure or heart disease. Financial troubles are no different. The Consumer Federation of America (CFA) recommends a two-prong approach; relax and take action.

Relax, take a breath:

  • Focus on what you have, not on how much you’re lacking. List all your possessions, including material things, your health, and your relationships.
  • Eliminate clutter in your life. Tossing out what you don’t need and organizing the rest also can tidy up your emotions. Meditating or sharing your feelings with a nonjudgmental person can do the same.
  • Take care of yourself physically. Exercise is one of the best stress reducers. Eat a balanced, healthy diet.

Take Action:

  • Set up a budget. Write down where all your money is going — mortgage and car payments, food, gas, telephone, clothing. Then, see what can be adjusted so you can live within your means. Create a new spending plan and stick with it. If there’s nothing left to trim from your budget, you may need to think about new income sources.
  • Stop taking on new debt, immediately. If this means not eating out, not indulging in expensive entertainment or giving up a second car and taking public transportation, then so be it. Learn if you qualify for public or private financial assistance. Use low-interest savings to pay down high-interest debt. Debt can be very expensive to carry; once it’s paid off, your payments can go to savings instead.

Check out this article for a full breakdown of financial tips.

Remember that you and your household members have financial benefits, including financial coaching and free 30-minute consults for financial matters, available through the EAP. 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 compromise you can make this year to lower your biggest sources of financial stress around the holidays?

Quote of the Month

“It’s not how much we give, but how much love we put into giving.” – Mother Teresa

Staying Mindful

At holiday parties, you don’t always have control over the types of foods available. Make the best of your choices and cut back on portions:

  • Take only a sliver of your favorite desserts.
  • If you’re having pie, don’t eat all the crust, unless it’s made from crushed graham crackers.
  • Sample the fresh fruit platter.
  • Avoid alcohol.
  • Eat a healthy meal before the party so that you don’t overindulge.

When you bring a dish to share, keep in mind that the guests may also be watching their eating habits. Offer healthy alternatives to feel good about what you’re serving.

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

Free Webinar:

Money is Emotional: Prevent Your Heart from Hijacking Your Wallet

MINESblog:

New to TW? Check out our past Blogs!

National Alzheimer’s Awareness Update 2019

Important Links

Visit our BLOG

MINES and Associates

2019 Training Catalog

Balanced Living Magazine

LinkedIn

MINEs Archives

Contact Us

Email MINES

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