Back to School Stress: How Parents Can Cope

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

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

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

Tips for parents for coping with your own anxiety

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

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

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

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

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

Name it

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

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

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

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

Talk about it

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

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

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

Focus on the positive

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

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

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

Seek support

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

A mental health professional can help you:

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

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

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

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

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

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

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

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

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

To your wellbeing,

The MINES Team

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

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

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

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

What is “wellness” all about?

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

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

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

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

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

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

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

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

How to create healthy habits for wellness

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

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

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

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

Here are some tips.

Start small and slow

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

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

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

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

Be aware of current habits

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

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

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

Don’t be too hard on yourself

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

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

Ask for support

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

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

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

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

To Your Wellbeing,

The MINES Team

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

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

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

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

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

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

Just sit

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

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

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

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

Take a lap

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

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

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

Remember your victories

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

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

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

Beautify your space

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

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

Assess yourself

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

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

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

Take the pressure off

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

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

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

Use your free mental health services

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

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

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

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

Happy International Self-Care Day!

To Your Wellbeing,

The MINES Team

July is BIPOC Mental Health Awareness Month: How Community Can Help You Thrive

BIPOC Mental Health Awareness Month (officially designated as National Minority Mental Health Awareness Month, has been celebrated every year in July. This day was started in 2008 by author and mental health activist Bebe Moore Campbell, who co-founded NAMI Urban Los Angeles and worked tirelessly to improve mental health awareness in Black communities.

On this day, we take time to learn about how mental health issues affect our BIPOC communities. We know from research that BIPOC are much more likely to live with serious mental health issues. But, at the same time, we are much less likely to have access to treatment.

But what can actually help support BIPOC communities and strengthen mental health? This year’s theme may be the answer.

2023 theme: Culture, Community, and Connection

This year, the theme of BIPOC Mental Health Awareness Month is “Culture, Community, and Connection.” It sends a message that simply acknowledging the mental health disparities that exist (both in terms of rates of mental illness and treatment access) between BIPOC and white people is not enough. What can help uplift BIPOC and alleviate our mental health concerns?

One thing that can help strengthen BIPOC mental health is building and connecting with community. Especially in the United States, we tend to talk about mental health as if it were an individual issue. You have depression. You live with anxiety. But community plays a huge role in every facet of our lives – including mental health. 

For BIPOC, community acts as an important protective factor against mental health issues. In other words, having a strong community around you makes you more resilient against mental health problems.

How can community uplift BIPOC mental health?

Community is an important factor to consider when talking about BIPOC mental health. By building and connecting to your cultural community, you can strengthen mental health both for yourself and for the community members around you.

Here are some ways to think about community and how it relates to BIPOC mental health.

Cultural values

Connecting to cultural values can help you be more resilient to mental health concerns like depression as well as traumatic events.

Research conducted on the mental health effects of Japanese American imprisonment demonstrates this clearly.

One important study found that Nisei (second-generation) Japanese Americans were more likely to suffer from symptoms of post-traumatic stress and long-term mental health problems after imprisonment. They were also less likely to identify with Japanese cultural values like “gaman” (perseverance). On the other hand, first-generation immigrants (Issei) were more likely to preserve these values, which helped them be more resilient against trauma.

What cultural values can you connect to that could help you strengthen your mental health? Perhaps there is a spiritual belief that helps you to get through difficult things or you can relate to the general value of hard work and determination that is common in many immigrant communities.

If you feel safe and comfortable doing so, it may be helpful to talk to family or other people who share your race and culture about cultural values that help them to get through difficult times.

Social support

Having strong social support is another important facet of mental health. Although of course BIPOC can and do have relationships with people of other backgrounds, it can sometimes be especially meaningful to build relationships with people who share your race and culture. This could mean your neighbors, friends, relatives, or mentors.

Other BIPOC, especially those who belong to our specific communities, can be people we can count on when times are hard. People who belong to our communities can often understand us and our experiences in ways that others cannot.

This is also where workplaces can shine in terms of supporting BIPOC mental health. Employee resource groups (also called affinity groups) are employee-led voluntary groups that focus on creating more diverse and inclusive workplaces. Having an employee resource group available for people of your race can make a workplace feel much safer for BIPOC employees. And when employees feel safe at work, their mental health improves.

Treatment within the community

One of the biggest barriers to mental health treatment for many BIPOC communities is that we need to go outside of our communities to find help. For example, there is a severe lack of mental health therapists who speak Asian languages, while over 30% of the Asian population in the United States does not speak English.

If you can, it may help to find a treatment provider working within your community. This could mean many things – including a therapist who is physically located within your community (this may make going to sessions easier for you) or a therapist who shares your racial or cultural identity.

Research shows, for example, that Black clients tend to have better treatment outcomes when they’re paired with a Black therapist. The value of finding a treatment provider in your community cannot be overstated.

Activism

Finally, engaging in community activism can help improve our communities for everyone, which can lead to overall better mental health.

Higher rates of mental illness (and lower rates of treatment access) in BIPOC communities don’t just arise out of nowhere. There are deep and societal reasons for this – including a history of institutional racism and discrimination, disparities in health services, economic inequalities, exposure to structural violence, housing discrimination, stigma within our own communities, and more.

Mental health problems don’t happen in a vacuum. When people live under racism and economic inequality, it makes sense that they would suffer from rates of depression and anxiety.

It isn’t your job or responsibility to engage in community activism, and some people may feel that this type of emotional labor worsens rather than improves their mental health. It’s important to be mindful of how this type of work affects you.

But for many people, engaging in some type of community activism helps them feel a sense of purpose in life, which leads to an overall improvement in mental health. Activism also helps to chip away at the structural racism and violence that have led to mental health problems in our communities in the first place.

There are so many ways to help your community, including:

• Fighting to improve housing access
• Raising awareness about mental health issues within your own community
• Helping build social connections or a community mentorship program
• Working within education for young people
• Marching for racial equity

When you uplift your community, your community uplifts you. What are some ways in which connecting to the community has helped you strengthen your mental health?

Happy BIPOC Mental Health Awareness Month! We are always here to provide 24/7 confidential counseling that takes your culture into account.

To Your Wellbeing,

The MINES Team

How to Start the Conversation About Mental Health – in the Workplace and Beyond

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It can be tough to have open conversations about mental health. Many of us feel awkward broaching the subject. You might not want to offend the other person or make them uncomfortable. You might suspect that a loved one or colleague is struggling with their mental health, but not know how to ask them about it.

All too often, we wait for others to tell us that they’re struggling. But opening the dialogue yourself can be a great way to let loved ones know that they’re welcome to talk about their mental health with you, and that you’re ready to support and listen.

This National Start The Conversation Day, let’s talk about how to approach the important subject of mental health with the people around us. Here are some of our top tips from the MINES team’s mental health experts.

Tip 1: Talk about mental health often

Having a conversation about mental health doesn’t have to be awkward. Think about it: we talk about physical health all the time. It doesn’t take a great effort to talk about physical health; it comes up naturally in conversation. For example, you might let someone know that your head hurts or that you haven’t been sleeping very well lately. You might let your manager know that you’ll be late because you have a medical appointment.

It can be just as simple to talk about mental health. And when you talk about mental health openly on a day-to-day basis, the people around you will get the memo that you’re open to having these conversations.

You might say something like, “I had a fantastic therapy session last week,” or “I had depression for a long time, but it’s managed now.” You don’t have to announce the topic of mental health. Mental health is a big part of all of our lives; simply allow the topic to come up naturally. This signifies that you’re a safe person to talk to about mental health issues.

Tip 2: Notice the signs

Secondly, it might help to be able to notice when a loved one or a colleague isn’t doing well in terms of their mental health. When you’re receptive to these signs, it becomes easier to tell when someone in your life may need your support.

Some signs that someone’s mental health could be struggling include:

• They no longer spend time with friends
• They seem uninterested in activities or interests they used to enjoy
• They seem lethargic or always tired
• They’re neglecting their self-care or personal hygiene
• They lose their temper more often
• Their eating habits have changed and/or they’ve inexplicably gained/lost a significant amount of weight
• They’re drinking or using drugs more than usual
• They’re more impulsive
• They seem to overreact to small things more easily
• They post cryptic or worrisome things on social media like songs or quotes about suicide
• They make comments like “I hate myself,” or “Life sucks.”

It isn’t always clear-cut when someone is struggling, and every person is unique. You know your friend or colleague best; if you’re concerned, it’s a good idea to start the conversation.

Tip 3: Schedule time

If you notice signs that someone in your life isn’t doing well, set aside some 1-on-1 time to talk to them about it in private. This is often better received than approaching the subject out of the blue. This can also prevent them from feeling ambushed in a public setting.

Invite your loved one to do something together that you enjoy. You might invite them out for a walk or to have a cup of coffee together. Let them know that you want to check in with each other about life on a deeper level.

Tip 4: Show you care and ask genuine questions

When the scheduled time comes, approach the subject naturally. Let the person know that you care about them and make a neutral, non-judgmental observation. Make sure you ask them how they’re feeling in a deeper way, and be specific about what you’ve observed. Simply asking, “How are you feeling lately?” may not do enough to help them feel comfortable opening up.

For example, you might say:

“I care about you a lot. I’ve noticed that you seem a little down lately. You’re quieter than usual, and you don’t come out with us as often. You seem sad. I just wanted to check in with you. How are you feeling these days?”

If you know that they’re going through something in their life, you can ask about this as well. For example: “I know the divorce has been really hard on you, as it would be on anyone. How have you been feeling about that?”

Tip 5: Listen more than you talk

Once you’ve asked your loved ones these important questions and started the conversation, allow them to share openly with you. Don’t interrupt them or talk over them; avoid turning the conversation to your own experiences. Simply listen.

Show with both verbal and nonverbal communication that you’re listening. Maintain appropriate eye contact and let them know that they have your undivided attention. This is why it’s so important to schedule a set time to talk about this – so that you can both focus on the conversation without distractions.

When you do talk, ask questions to invite the person to share further. You might ask things like, “How long have you been feeling like this?” and “How have you been coping?”

Another tip: be patient. Your loved one or colleague may not be ready to open up to you fully right away. If they don’t feel comfortable telling you everything during this first conversation, that’s okay. What matters is that they know you’re there for them.

Tip 6: Offer support, but stay away from unsolicited advice

Especially if you’ve been in the same boat with your own mental health, it can be tempting to share advice about things that worked for you. You might want to tell them about a specific medication or therapy method that helped. There might be a time for this, but during the first conversation, stay away from unsolicited advice.

That doesn’t mean that you can’t provide support. Let your loved one know that they aren’t alone and that you’ll stand by them through the long haul.

Here’s an example of something you might say to give support (not advice):

“It sounds like you’re going through such a rough time. I want you to know that I’m here for you no matter how hard things get. I know how painful depression can be, and you’re not alone.”

On top of this, you can ask your loved one how they’d like for you to support them: “What, if anything, can I do to help you get through this?”

Tip 7: Continue to check in

Starting the conversation is important, but it’s just as important to continue the conversation. After you’ve talked to your friend to check in with them initially, keep checking in with them. Send them messages asking them how they are. Continue to invite them out with you to talk. Make your presence known, and let them know that they can talk to you about how they’re feeling.

Having these conversations can be hard on you, too – so make sure you’re taking care of yourself through all of this. If it ever gets to be too much, you can try connecting your loved one with outside resources like their EAP program, the Crisis Text Line, or 988.

We at MINES & Associates salute you for starting the conversation and normalizing mental health.

To your wellbeing,

The MINES Team

Beyond Juneteenth: How to Uplift and Stand in Solidarity with Black Americans All Year Long

In the United States, June 19 is celebrated as Juneteenth – the country’s “second Independence Day,” or the day when the last enslaved Black people in America were alerted to the fact they were freed. Since 2021, Juneteenth has been a federal holiday in the United States, and many companies are joining the celebrations.

Unfortunately, some organizations are commemorating Juneteenth in a way that’s performative and even offensive. How can your organization truly show up for Black people, not only on Juneteenth but the rest of the year as well?

What is Juneteenth?

On June 16, 1865, Union soldiers arrived in Gavelston, Texas – over two years after Abraham Lincoln had signed the Emancipation Proclamation – to let the over 250,000 Black residents of the state know that the Civil War was over and that they were no longer enslaved. Although the decree was undoubtedly belated, it marked the end of legalized slavery in the United States.

In many ways, Juneteenth is the country’s true Independence Day.

Many Black Americans, especially Black Texans, have commemorated this momentous date for over 150 years. After George Floyd was murdered by Minnesota police in 2020, people all over the country fought to make Juneteenth a federal holiday, and President Biden signed an order making this a reality in 2021.

Now that non-Black communities and large corporations are starting to recognize and commemorate Juneteenth, it’s critical to do so in a way that honors the Black American ancestors who fought for freedom. This isn’t just a bank holiday, and the fight for racial equality in the U.S. is far from over.

Companies should recognize Juneteenth as the historically important day it is, but celebrations shouldn’t be performative or meaningless. Holding a party or distributing Juneteenth merchandise may be inappropriate and even offensive if your company isn’t doing the deeper work.

As an HR professional or workplace leader, use this day to reflect on how your company can promote racial equality both internally and externally. Understand that this work needs to happen year-round – not only on Juneteenth.

Yes, employees should get the day off for Juneteenth (just like they do for other federal holidays) – but understand that this may not be enough.

Here are some meaningful ways that everyone can observe this holiday.

Meaningful Ways to Observe Juneteenth

Although Juneteenth is a celebration for many Black Americans, it’s also a day that brings us face-to-face with our nation’s painful history. Any celebration or observation of Juneteenth that you hold should enhance the deeper DEI and anti-racism work that you are doing year-round to support the Black community.

Here’s how to observe this day in a way that’s meaningful and not appropriative.

Center Black Americans

Understand that this is a holiday to celebrate and uplift Black Americans specifically – their hope, their strength, and their fight. Make sure you center Black Americans in any celebration you take part in. White people and non-Black people of color should not speak over Black people or take away from their celebrations in any way.

Pledge Money Toward Black-led Organizations

Many corporations pledge money toward the fight for racial equity, and your company may want to consider doing the same – especially if you lead any sort of philanthropy efforts. For example, Target has pledged $2 billion to help Black entrepreneurs succeed. Even if your company’s budget isn’t as large as these mega-corporations’, there are meaningful financial efforts you can make to show your dedication and support for equality.

Start and Support Black Employee Resource Groups (ERGs)

If you don’t have one already, start an employee resource group for your Black employees. ERGs are communities in which Black employees can be authentically themselves, feel psychologically safe, openly talk about microaggressions and other hostilities, and more. If you do already have a Black ERG, consider asking if members would be willing to plan a meaningful Juneteenth celebration.

Keep in mind that this should be in place of, and not in addition to, existing work – and employees should always be provided overtime pay.

On top of planning a possible commemoration, Black ERG members can also work closely with HR and DEI professionals (if they choose to do so) to continuously fight to make the workplace more diverse and equitable.

Hire a Speaker

Education is one of the most powerful ways to observe Juneteenth. Especially if you’re giving non-Black employees the day off for Juneteenth, it should be a priority that they understand exactly what they are celebrating – otherwise, this important day becomes just another day off of work.

One great way to educate employees is to hire a Black speaker to talk about the meaning behind Juneteenth as well as the devastating legacy of slavery on Americans, particularly Black Americans.

You can also use videos, books, and other digital tools to teach employees about the significance of Juneteenth. The National Museum of African American History and Culture has an excellent digital toolkit.

Examine your DEI Policies and Practices

Lastly, and most importantly, take a good and honest look at your DEI policies and practices. Legal slavery may have ended on that day in 1865, but we are far from achieving true racial equality in the United States. And this is largely due to the income and opportunity disparity that exists.

You may not be able to change the entire world, or even the entire country – but you can certainly change your workplace.

Examine your teams, especially executive leadership teams, closely. Are Black employees appropriately represented? If not, what is the root cause – and what can you do about it? What changes can you make in your hiring and promotion practices, and how willing are you to take action?

A stated commitment to diversity isn’t enough, and often actually lulls organizations into misbelieving that they don’t have a problem with racism. Take a look at policies, but also examine what these policies actually look like in practice. Make a commitment to show up for Black employees and prospects.

Happy Juneteenth from the MINES Team!

References:

https://www.npr.org/2022/06/20/1106193407/celebrate-juneteenth-the-right-way

https://hbr.org/2021/06/how-your-organization-can-recognize-juneteenth

https://nmaahc.si.edu/juneteenth-2022

https://hbr.org/2020/09/how-to-promote-racial-equity-in-the-workplace

How to Celebrate Pride Month at Work – In a Way That’s Actually Meaningful

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Happy Pride Month! In June (and, hopefully, during every month of the year), we celebrate and uplift the LGBTQ+ community. In 2023, Pride Month is even more important, as this community, particularly the trans community, faces heightened discrimination, hatred, and even danger.

Pride Month honors the Stonewall Uprising of 1969, a riot in which LGBTQ+ activists in Manhattan – many of whom were trans women of color – fought back against police raids at gay bars and other LGBTQ+ inclusive spaces. This “first Pride” was not a celebration, but a fight for justice during a time in which “homosexual acts” were punishable by law.

Today, Pride Month is both a celebration of the LGBTQ+ community as well as a remembrance of the continued fight for justice and equality.

Building an inclusive and affirmative workplace, in which everyone feels safe enough to show up as their full selves, is critical. Finding meaningful ways to celebrate Pride can be an excellent opportunity to do that.

It’s important to remember that, however you choose to celebrate Pride Month in your workplace, the goal is to build a more inclusive workplace for your employees who are LGBTQ+ and to celebrate diversity. In other words, try to avoid what’s known as “rainbow-washing” – or when organizations “celebrate” Pride by using rainbows in visual design without actually doing anything to contribute to the LGBTQ+ cause. For example, changing your Slack profile picture to have a rainbow border might fall under this category.

Don’t get us wrong – wearing rainbow outfits and changing your profile picture can be fun and can add to the festivities of Pride. But it’s also important to take Pride as an opportunity to build a safer workplace for LGBTQ+ employees.

If you celebrate Pride Month in a way that’s performative, with no impact behind it,  it’s unlikely to truly create more inclusion. Performative acts like “rainbow-washing” might even do harm to your LGBTQ+ employees or make them feel unsafe in the workplace. The actions that you take during Pride Month should have positive impacts on your LGBTQ+ employees, both now and long after June ends.

If you identify as LGBTQ+ and would like to contribute to your workplace’s Pride Month celebrations, speak up! You know exactly how you’d like Pride to be celebrated at work, and your generous contributions will make for a more meaningful celebration. Of course, no one should be forced to participate or contribute, whether you’re out or not.

With that said, here are 4 ideas you can use to celebrate Pride Month at work – in a more meaningful way than using a rainbow Zoom background or putting up a poster!

Get educated

One impactful thing you can do for all of your employees during Pride Month is to provide education. When your employees are more knowledgeable about the issues that the LGBTQ+ community has faced in history and now, they are more likely to be empathetic to what some of their colleagues may experience on a day-to-day basis.

There are so many ways you can become educated together in the workplace. You could hold a Pride Month book club, in which employees are asked to read impactful books or articles about the LGBTQ+ community. You could invite a speaker to talk to your organization about LGBTQ+ issues, or watch movies and documentaries together.

After engaging in community learning, hold open conversations. What did you learn? What surprised you? What questions do you still have, and what can you do differently now that you know better?

Learn how to be a better ally

For those employees who aren’t part of the LGBTQ+ community, you can set a year-long dedication to be a better ally. Depending on what diversity, equity, and inclusion (DEI) efforts your organization has already implemented, this group goal or intention could be woven into already existing programs.

Don’t just say you’re going to be a better ally. Provide effective training and workshops to teach employees how to actually show up for the LGBTQ+ community. Hire a consultant to review your hiring practices and give you direction on where you could be more inclusive as an organization.

Often, microaggressions and other hurtful things happen with good intentions. Take good intentions one step further, and commit to learning (and unlearning) and taking action. Make an action plan that breaks down how your organization will continue to show up for LGBTQ+ people after June.

Incentivize attending Pride celebrations

Pride Month isn’t just about the fight and struggles of the LGBTQ+ community – it’s also a celebration. Many cities are filled with parades, drag shows, parties, and other events that give people the opportunity to celebrate diversity and show up as their authentic selves.

One way you might celebrate Pride as a workplace is to incentivize attendance at these community events. This allows LGBTQ+ employees to be able to attend these celebrations without worrying about how it will affect their performance at work. If LGBTQ+ employees have explicitly stated they would like to and/or would feel safe doing so, then your team could even attend a community event together.

If you are an ally (not an LGBTQ+ person yourself), consider using this time to learn more about how you can show up for your LGBTQ+ colleagues in an impactful way. Keep in mind that not all LGBTQ+ people will feel comfortable having their straight colleagues at a Pride parade with them, so make decisions on a case-by-case basis.

Give to the LGBTQ+ cause

You can also work together as a team to donate funds to an organization that fights for LGBTQ+ rights. Some examples of organizations doing impactful work for the cause include:

• Out & Equal – focuses on LGBTQ+ workplace equality
• The Trevor Project – crisis and mental health support for LGBTQ+ young people
• Lambda Legal – protects the civil rights of the LGBTQ+ community and people who are HIV+
• Local community centers for LGBTQ+ people or youth

Don’t just donate – learn about each organization and ask how else you can contribute to the work that they’re doing.

MINES & Associates provides LGBTQ+ affirmative counseling during Pride Month and beyond. You can access your EAP counseling program 24/7 and it’s always free. We also have many training options to help leaders become more inclusive.

Happy Pride Month from all of us here at the MINES & Associates team!

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

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

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

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

Get in touch with your feelings

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

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

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

Get regular exercise

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

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

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

Get better sleep

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

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

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

Go outside more

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

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

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

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

Be kind

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

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

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

Consider counseling

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

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

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

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

To your wellbeing,

The MINES Team

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

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

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

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

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

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

How do I know if I have anxiety?

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

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

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

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

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

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

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

What is at the root of anxiety?

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

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

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

Some of the most important risk factors for anxiety include:

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

What does anxiety feel like?

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

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

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

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

Can anxiety go away on its own?

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

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

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

Do you have to tell a job you have anxiety?

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

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

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

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

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

To Your Wellbeing,

The MINES Team

Mental Health Awareness Month: Celebrating How Far We Have Come

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May is one of our favorite months here at Mines & Associates – Mental Health Awareness Month. At MINES, we’re passionate about changing the discourse around mental health and fighting back against stigma.

Although stigma against mental health issues undeniably continues to exist, we also want to take a moment to celebrate just how far we’ve come. That doesn’t mean we’ll stop fighting against mental health stigma, especially in the workplace – but the wins we’ve all gained together over time deserve to be recognized.

How has mental health awareness changed over time?

Although stigma continues to be present against people with mental health conditions, we’ve come a long way in recent years. 

As long as humankind has recognized mental illness, there has been a stigma against people who live with it. Before modern science was able to help people understand mental illness as just that – an illness – people with mental illness were believed to be suffering from a spiritual affliction, like being possessed by the devil.

Because of this, the suggested “cure” for people with mental illness was typically to find a way to let evil spirits out. The earliest procedure that we know of, called trepanning, involved chipping a hole in the person’s skull using stone tools. This was thought of as a way to release evil spirits, and for obvious reasons was very risky and dangerous.

For thousands of years, people with mental illnesses were ostracized by society. Typically, they were physically removed from their homes to be put in institutions or “madhouses.”

The mental health institutions that were prevalent between approximately the 1300s and 1700s typically functioned as mere prisons where people with mental illness could be kept away from the general public. Conditions were inhumane, and people were often locked up in small rooms. Suffering patients were even displayed to the public as a sort of “freak show.”

The 1800s brought about a revolution of sorts in the way people thought about and approached mental health. Institutions, which were now called asylums, had a higher focus on treatment and rehabilitation. The work of Sigmund Freud and his peers also brought about a better understanding of the causes of mental illness.

The stigma against people with mental illness continues to this day, but we have a better collective awareness of the fact that mental health is something that affects all of us.

Mental health stigma in today’s society

Research has shown that stigma against mental health issues has decreased in recent years. We no longer lock people who live with mental health issues away in institutions. People with mental illness have the same legal rights as anyone else. And younger generations are undoubtedly more open to talking about mental health issues, with videos with the hashtag #mentalhealth on TikTok generating nearly 80 billion views.

One study found a clear decrease (over 22 years) in stigma against depression and a more scientific understanding of what causes schizophrenia and alcohol abuse.

However, the same study found that there was an increase in the number of people who associated alcohol abuse with bad character, and believed people with schizophrenia were violent or dangerous, during that 22-year period.

This shows us that we still have a long way to go. According to the American Psychiatric Association, up to half of people who need mental health support don’t seek it. Even though the reasons behind this are complex, there’s no doubt that stigma plays a role.

Mental health stigma at work

Stigma against mental health issues continues to be particularly strong in the workplace. In one poll, only around 1 in 5 people felt completely comfortable talking about mental health issues at work. More than 1 in 3 were worried about retaliation or getting fired for seeking mental health care.

The good news is that this is changing with every new generation. People in Gen-Z were twice as likely as boomers to feel comfortable talking about their mental health at work.

In some ways, perhaps these words written by sociologist Erwin Goffman in 1963 remain true: “There is no country, society or culture where people with mental illness have the same societal value as people without mental illness.”

But we also need to recognize – and celebrate – that we’ve come a long way.

Does this mean we stop fighting against the stigma that does still exist? Absolutely not. Research shows that one of the best ways to combat stigma is to expose ourselves and others to having relationships with people who have mental illnesses. The more open we are about our own mental health concerns, the

How to promote good mental health in yourself and others

Another important point is that the discussion around mental health and stigma needs to go beyond talking about how we treat people with mental illness. We need to also talk about the full continuum of mental health – and what it means to be truly mentally well beyond just the absence of mental illness.

Of course, there should be no stigma against people who do live with mental illness. And it’s important to recognize mental illness when it is present so that you can get the treatment you need.

But mental health is about a lot more than not having a mental illness. Just like physical health, mental health ranges from having a severe mental illness to having excellent mental health, and everything in between. The more we talk about this, the more we realize that mental health is a topic of discussion that affects all of us, whether or not you or someone you know lives with a mental illness.

Here are some tips to promote good mental health in yourself and those around you.

Take care of your body

Physical and mental health are intertwined. People with physical health conditions are more likely to experience poor mental health like depression and stress. Although physical health problems aren’t the only factor that can heighten your risk for poor mental health, taking care of your physical health can be a great way to ward off things like depression and anxiety.

Physical exercise, in particular, has been shown to be a very effective intervention for depression and anxiety. You should also try to get 7 to 9 hours of restful sleep every night.

Build strong relationships

Another way to strengthen your mental health is to have a strong social support network. Poor social support can create a higher likelihood of loneliness and depression. Connect with the loved ones already in your life, and seek to build new connections if you feel lonely.

Seek support

We often think of counseling as something we seek only after we’re having trouble with our mental health. But just like you’d go to your primary care physician for an annual physical or to a fitness trainer simply to improve or maintain your physical health, you can see a counselor as a way to maintain good mental health as well.

Going through your EAP is an easy way to get access to free and confidential counseling 24/7. Seeing a counselor could be the missing piece to your mental well-being.  Give us a call or check with your employer to see what services you have access to on your plan.

To Your Well-Being,

The MINES Team