Posts Tagged eap

Total Wellbeing: June 2017

 

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June 2017: Intellectual Wellbeing and Estate Planning

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Welcome to the June issue of TotalWellbeing! If you have been following TotalWellbeing you know that every month we focus on one of the 8 Dimensions of Wellbeing. This month we hope you will think about how you can creatively expand your knowledge and skills, particularly in the arena of Estate Planning. Taking time to focus on your estate planning is a great way to stretch your intellectual side and planning for the future will help not only you, but those that love you as well.

For a closer look at this month’s topic and helpful resources please check out The Path and The Connection below or check out our latest infographic on the importance of Estate Planning. Always feel free to print these resources and post them around if you feel they would be helpful.

Mental Health Awareness month was a busy month on MINESblog. First of all, in case you missed them please take a look at our Mental Health Awareness statistics as well as our collection of helplines and resources. Next, we had a post on staying aware of your own mental health even when facing life’s distractions such as a new born baby. And then in honor of our veterans on Memorial Day, we posted about veteran’s access to mental health services and stigma.

As always, for more information please check out the links to the left or hit the share button to send us a message. To be notified when we post more resources and articles make sure to subscribe to MINESblog. See you next month!

To your total wellbeing,

The MINES Team

The Path: What does Estate planning have to do with Intellectual Wellbeing?

By exploring your intellectual wellbeing and finding ways to expand your breadth of knowledge and skills, you are setting yourself up for success. If you are able to learn something new each quarter, you will be able to supply a need either in your home life or at work. And in turn, you will feel better about your skills and hopefully less stressed overall. Learning can include expanding your vocabulary, revisiting a subject you know a little about, or even discovering the details about your local neighborhood birds. One area that is often overlooked when you think of learning something new is related to planning for your future; specifically creating an estate plan and will.  There are so many options out there when it comes to estate planning, most people don’t know where to start or how to go about it. This month is a great time to research and learn about the best practices that come with estate planning, along with taking the time to see what other skills you can look at developing throughout the next several months.

 

For example, here are some great steps on how to expand your verbal intelligence.

Expand Your Verbal Intelligence

Tips for you:

Take the time to do a will or trust for yourself to protect the rights of your family or loved ones if something should happen to you. There are simple do-it-yourself wills you can find online or Personal Advantage or meet with a lawyer to set one up. Check out this month’s webinar to learn more about life planning options for a disabled family member, whether it is making sure they are taken care of in your estate plan or making sure their estate plan is set up to preserve their assets.

Check out the webinar here!

The Connection: Get Involved

Wellbeing does not simply start and stop at the individual. Our community is connected to each of our own individual wellbeing in a huge way. When we are well we can better function within our community.  We can help our fellow humans thrive, and in turn, when our community is prospering, it helps each of us reach our goals as individuals. So why not help our community so we can all thrive together? Each month we will strive to bring you resources that can help you enhance the wellbeing of those around you or get involved with important causes.

Community Wellbeing Resources:

This month look at how you can expand your knowledge and skills within your community. Check out your local community’s website for classes you could take or find a way to use your skills to help someone in your community.

Click here to find a place to use your skills near you!

We’re happy to announce that PersonalAdvantage, an online benefit available through MINES, has been redesigned and is better than ever. It still has tons of the same great resources for all the dimensions of wellbeing that we discuss here, along with some articles and assistance for Estate Planning, and now has a new look, easier navigation, and works great on mobile too. If you haven’t checked it out yet, or want to see what resources they have for this month’s topic check out the link below. You’ll need your company login, so make sure to get that from your employer or email us and we’ll be happy to provide that to you.

Check Out PersonalAdvantage Here!

 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.
 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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Mental Health Awareness: As Told by a New Dad, who is Mentally Unaware

I was told the birth of my daughter would have significant effects on my sleep schedule, social schedule, and life in general. One can never truly understand what that means until one is in that situation. Needless to say, our newborn baby, while we love her dearly, has caused my wife and I to change some things in our lives, if only temporarily. One of those things that have changed is our sleep (or lack of) schedule. I’ve always thought I was quite efficient at functioning with little to no sleep. Having certain sets of life circumstances… think long nights in Vegas, middle of the night hiking trips, and overnight flights across the globe… I always saw myself as someone who can manage without sleep, and still have the ability to be aware of not only my needs but other people’s as well. With this new experience of fatherhood, I’m learning that long nights in Vegas and long nights with a crying baby are two drastically different experiences. Being a new father has also made me realize how unaware I can be of my own mental health. I find myself thinking mostly about my new baby and my wife, and what their needs are, and by the time I realize what I’m needing, it’s too late and I’m in a crabby mood.

Thinking more about this made me realize how easy it is for us to lose track of what we’re needing, as well as other people’s mental health needs. As a therapist, I like to think that I am usually good at being aware of others’ needs, understanding what kind of support they are seeking, and encouraging them to pay attention to their mental health. However, when a big, life-changing event happens, or when we get wrapped up in our day to day lives, it’s easy to lose focus of what we may be lacking emotionally, and what we need to “fill up our tank”.

Because of how easy it has become for me to lose awareness, particularly on days after a very long sleepless night, I’ve started a new habit. Every day on my way home from work, after I exit on to a certain street, I use that time to check in with myself and ask myself how things are going. That exit is my signal to make myself aware of anything I may be needing.  As I work to cement this new habit into a daily ritual, I will also start to look at what strategies I can employ and how I can adjust my perspective so I won’t be burnt out or be frustrated at my darling daughter.

What is your “exit” on the way home from work? What is needed to keep your “tank” full? I encourage you to take a moment and make yourself aware of what you may be needing and how you’re doing. It doesn’t take much time and it sure beats waiting until you’re emotionally exhausted to realize you’re struggling. Once you find your “exit” and know what you need to do so you don’t get burnt out, take the necessary time to find what strategies you can employ and how you can make this a new habit.

Here are some identifiable warning signs that you be close to burning out to watch for along with some self-care tips.

Warning Signs

  • Increased illness
  • Loss of appetite
  • Your mind feels fuzzy
  • You feel stressed all the time, along with increased anxiety
  • Loss of enjoyment or pleasure for working, successful completion of projects, or even being with friends and family.
  • You are crabby, grouchy, or just not in a good mood
  • You forget appointments, due dates, and possibly even social events.
  • You have chronic fatigue

Self-Care Tips

  • Just say “No”- It is ok to decline a new project if you are feeling overwhelmed.
  • Take time to relax. If you need assistance with this try guided meditation, massage, or even yoga.
  • Make sure you take the time to fulfill all 8 areas of your wellbeing on a regular basis to help you overcome burnout and eliminate some stressors.
    • Physical- sleep, eat, exercise enough.
    • Spiritual- keep an eye on what you value and what your purpose is and make sure you do that activity often.
    • Intellectual- Find an activity that is interesting to do- something to stretch your imagination, creativity, and make you use your brain in a different way than you do every day.
    • Financial- Try using a financial calculator or meet with a financial advisor to discuss your personal situation. Talking about your finances and knowing what you need to accomplish to be financially stable is a good starting point to feeling less stressed, overwhelmed, and burnt out.
    • Social- Even if you don’t feel like you have time, make time to be with friends and family so they can support you in your goals, or babysit your child so you can be with your partner alone.
    • Emotional- Stay positive. Find something positive each day to focus on- your daughter is healthy, you have a job etc. If you struggle with this, look up how to reframe negative thoughts into positive ones.
    • Environmental- Your environment includes your social, natural outdoor, and built environment. Take time look at your surroundings and maybe check out that store or museum you always drive by because you are too busy.
    • Occupational- Take 5 minutes of your day to talk to a co-worker to learn from them, connect with them, and see how you can support each other at work.

We all have these areas that we need to fulfill in order to be successful, less stressed, and energized to face the next day and adventure. I hope with these tips and reminders, you can quickly recognize when and how to fill your “tank” and be able to handle late nights and responsibilities that we all have. And don’t forget to find that “exit” so you are reminded to take the time to do these things and be mentally aware.

As always if you need help with any of this or just need to talk, please use the resources that are available to you. If you have an Employee Assistance Program at work don’t hesitate to call them. If MINES is your EAP give us a call anytime. It’s free, confidential, and available 24 hours a day. You can reach us at 1-800-873-7138.

 

 

To Your Wellbeing,

James D. Redigan, LPC

The MINES Team

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Total Wellbeing: May 2017

 

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May 2017: Spiritual Wellbeing and Happiness

Get Involved!

Welcome to the May issue of TotalWellbeing! If you have been following TotalWellbeing you know that every month we focus on one of the 8 Dimensions of Wellbeing. This month we are not only looking at the importance of happiness and your spiritual wellbeing, but celebrating Mental Health Awareness. Keeping your mental health in mind is key to all areas of your wellbeing. So, while we take the time to look at how addressing your spiritual nature or expanding your sense of purpose is a good way to hone in on being happy, keep an eye for other great tweets, blogs, and great information coming your way all month long!

For a closer look at this month’s topic and helpful resources please check out The Path and The Connection below or check out our latest infographics. We have one on some important mental health awareness stats and another full of important mental health resource contacts that we encourage you to print and post where people can see it in case they need to access help.

Mental Health Awareness month will be a busy month on MINESblog. To start off we have a post on Mental Health awareness and some good resources to keep in mind. Stay tuned as we will be discussing mental health awareness all month. To recap last month, we saw posts on National Walking Day,  a word on National All is Ours day, and finally a post about how Curiosity did not Kill the Ferret discussing pets and how we can all learn a little life lesson from our furry, scaly, or feathered loved ones.

As always, for more information please check out the links to the left or hit the share button to send us a message. To be notified when we post more resources and articles make sure to subscribe to MINESblog. See you next month!

To your total wellbeing,

The MINES Team

The Path: How does Spiritual Wellbeing relate to Happiness?

When you look at what makes you happy, it general is connected to your sense of purpose in the world, and your concept of purpose forms your spiritual wellbeing. So if you are struggling with your place in the world or knowing where your inner self wants to be, you will probably be struggling with how to stay positive and feel happy. This month take the time to think about what you want to give back to the world and what you can do to accomplish those goals and fulfill your purpose. By starting there, you are starting (or redefining) what your adventure through life is and where it will take you. We can all make a difference and can find ways to support our inner needs and desires. By being connected and truly knowing what you want to gain out of life, you are setting yourself up to find ways to be fulfilled and happy, even when things may not go according to plan. Research from numerous sources shows that regardless of the spiritual orientation, spiritually aware people are happier and have stronger coping skills than their unaware or unfocused counterparts.

This month check out these 7 tips for Happiness for more great reminders on how to focus on being happy.

Tips for you:

Finding something positive in every negative situation will help you focus inward and on being happy.

Check out this webinar to learn more about how to bring more happiness to your personal life.

The Connection: Get Involved

Wellbeing does not simply start and stop at the individual. Our community is connected to each of our own individual wellbeing in a huge way. When we are well we can better function within our community.  We can help our fellow humans thrive, and in turn, when our community is prospering, it helps each of us reach our goals as individuals. So why not help our community so we can all thrive together? Each month we will strive to bring you resources that can help you enhance the wellbeing of those around you or get involved with important causes.

Community Wellbeing Resources:

Oftentimes your journey to spiritual wellbeing will lead you to be and learn among others. Your community can help shape who you are and how you react to life. Take the time this month to talk to your personal community and see how you can help someone along their spiritual journey to find their purpose or to help someone find happiness.

Click here to find an activity near you!

Don’t forget that PersonalAdvantage, an online benefit available through MINES, has tons of great resources for all the dimensions of wellbeing that we discuss here, along with some articles and assistance for Change Management. If you haven’t checked it out yet, or want to see what resources they have for this month’s topic check out the link below. You’ll need your company login, so make sure to get that from your employer or email us and we’ll be happy to provide that to you.

Check Out PersonalAdvantage Here!

 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.
 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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Mental Health Awareness Month 2017

BeAware

As you may or may not know, May is National Mental Health Awareness month in the United States. Here at MINES improving services, knowledge, and awareness around mental health issues, and providing solutions to these issues is our business, our specialty, and our passion. Therefore, it’s safe to say that Mental Health Awareness Month is important to us as it allows us an opportunity to jump into the national conversation around critical behavioral health topics on a national level and help the fight to increase awareness and decrease stigma around mental health.

Importance

To shed some light on why this is so critical, consider the following statistics:

US General Stats:

  • 1 in 25 adults are currently diagnosed with a serious mental illness; 1 in 5 are currently diagnosed with some sort mental illness
  • There are a wide variety of anxiety disorders, including Post-Traumatic Stress Disorder, Obsessive-Compulsive Disorder, and specific phobias to name a few. Collectively they are among the most common mental disorders experienced by Americans.
  • Approximately 10.2 million adults in the U.S. have co-occurring mental health and addiction disorders.
  • Serious mental health illnesses cost people $193.2 billion in lost earnings every year in the U.S.
  • Nearly 60% of adults with a mental illness did not receive care in the previous year.

Men:

  • 3% are currently diagnosed with a serious mental illness; 14.3% are currently diagnosed with some sort mental illness.
  • Men die from suicide at twice the rate as women.
  • 6 milling men are affected by depression per year in the U.S.
  • The Top 5 major mental health problems affecting men in the U.S. include: Depression, Anxiety, Bipolar Disorder, Psychosis and Schizophrenia, and Eating Disorders.
  • Men are significantly less likely to seek help for mental health issues than women. Causes for this include reluctance to talk, social norms, and downplaying symptoms.

Women:

  • 5% are currently diagnosed with a serious mental illness; 21.2% are currently diagnosed with some sort mental illness.
  • 12 million women in the U.S. experience clinical depression each year. Roughly twice the rate of men.
  • Although men are more likely than women to die by suicide, women report attempting suicide approximately twice as often as men.
  • Many factors in women may contribute to depression, such as developmental, reproductive, hormonal, genetic and other biological differences (e.g. premenstrual syndrome, childbirth, infertility, and menopause).
  • Fewer than half of the women who experience clinical depression will ever seek care. And Depression in women is misdiagnosed approximately 30 to 50 percent of the time.

Kids:

  • 50% of all chronic mental illness begins by the age of 14; 75% by the age of 24.
  • 20% of 8 to 13 year of age in the U.S. will be diagnosed with some sort of mental illness in their lifetime.
  • Girls 14-18 years of age have consistently higher rates of depression than boys in this age group.
  • Nearly 50% of kids with a mental illness did not receive care in the previous year.
  • LGBTQ adolescents are twice as likely to attempt suicide than non-LGBTQ youths.
  • More than 90% of children who die by suicide have a mental health condition.

This month from MINES

All throughout this Mental Health Awareness Month, MINES will be tweeting out stats to stoke the conversation and resources to help those that may not know where to go. We will also be sharing thoughts, resources, and insight from different members of the MINES team around some of today’s important behavioral health issues right here on MINESblog. So please follow if you are not already, and feel free to share with anyone you think may benefit from the information. And if you or someone you know is struggling with a mental health issue, please encourage them to reach out to one of the resources above to find the help they need. And as always, if MINES is your Employee Assistance Program and you need help, information or just need to talk, call us 24 hours a day at 1-800-873-7138.

Resources

Keep the conversation going

As always we ask that you don’t let the conversation end with the end of the month. We don’t have to wait until next year to keep talking about Mental Health especially when there are so many people out there in need of help and information. Keep good track of your own health and wellbeing, don’t be afraid to seek help if you need to, and assist others by talking to them and sharing information and directing them towards care providers that can help them.

To your wellbeing,

Nic Mckane,

The MINES Team

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Psychology of Performance #61: National All is Ours Day Celebrating Appreciation of Nature!

“National ‘All Is Our’s Day’ can be looked at as a time to reflect on all of the beauty of nature and all the wonderful things in life.  All the natural wonders of the world are there for all to enjoy.  Become aware of all of the beauty in your surroundings.  All of these spectacular gifts we have been given are shared by all.” http://www.nationaldaycalendar.com/days-2/national-all-is-ours-day-april-8/

This is a great time to reflect on the psychological and health benefits of being in nature. The benefits extend to our performance in all areas of life. There is research that suggests that walking in nature reduces stress, reduces the risk of cancer and chronic illnesses such as diabetes, reduces anxiety and depression symptoms, lowers blood pressure and cholesterol, and is linked to longevity. (Source: https://www.fs.fed.us/pnw/about/programs/gsv/pdfs/health_and_wellness.pdf )

Furthermore, the New York Department of Environmental Conservation listed the following benefits:

  • Boosts immune system
  • Lowers blood pressure
  • Reduces stress
  • Improves mood
  • Increases ability to focus, even in children with ADHD
  • Accelerates recovery from surgery or illness
  • Increases energy level
  • Lowers blood pressure
  • Improves sleep (Source: dec.ny.gov/lands/90720.html )

These studies mentioned are focused on trees and forests. However, many of the benefits accrue being outside regardless of environment or climate, including parks in urban areas (assuming air pollution is at a minimum).

To enhance your experience outside, there are several mindfulness exercises that you can practice while being outdoors. Thich Nhat Hanh, or Thay as people know him, and many others have written about these exercises. I have provided a partial list for you to try.

  1. Mindful Walking: This is a wonderful meditation for moving and mindfulness in nature.
  1. Thich Nhat Hanh mindfulness video: https://www.youtube.com/watch?v=ms6EylTW-2o This is literally a video of one of his talks, so be patient and allow a couple of hours to watch it. Also, remember this is about mindfulness, not religion, just in case you have an initial reaction to it.
  1. ‘The interdependence of all of us and the earth’ meditation. Thay suggests we can meditate on the interconnections of ourselves and the earth through mindfulness. (https://www.theguardian.com/sustainable-business/zen-thich-naht-hanh-buddhidm-business-values ) “Breathe in, be aware of your body and look deeply into it, realize you are the Earth and your consciousness is also the consciousness of the Earth.” (https://creativesystemsthinking.wordpress.com/2015/10/24/realize-you-are-the-earth-thich-nhat-hanh/ )
  1. Nature Meditations: These meditations focus on the experience of nature, sight, sound, touch, smell, and taste. (http://www.meditationoasis.com/how-to-meditate/simple-meditations/nature-meditations/ )
  1. Mindful Eating Meditation: This meditation focuses on eating, food, and the interconnection of all required in nature and our lives for us to be able to practice the mindful experience of eating. http://www.gaiam.com/discover/412/article/zen-your-diet/

Mindfulness can enhance our experience of nature, which can enhance our health, which can enhance our performance in all areas of our daily lives. We only have this moment, be present with it…mindfully.

 

 

Have a day filled with mindfulness, the benefits of nature and extend kindness to all you meet.

Bob

Robert A. Mines, Ph.D. Chairman, and Psychologist

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Total Wellbeing: April 2017

 

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April 2017: Physical Wellbeing and Grief/Loss

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Welcome to the April issue of TotalWellbeing! If you have been following TotalWellbeing you know that every month we focus on one of the 8 Dimensions of Wellbeing. This month we will discuss the effects that grief and loss have on your physical wellbeing. At the same time, we will look at how your physical wellbeing can be a crucial step in successfully working through the stages of grief. Everyone experiences loss and grief differently, but regardless of how you process your loss, keeping up with your physical wellbeing is important.

For a closer look at this month’s topic and helpful resources please check out The Path and The Connection below or check out our new infographic here!

Next, make sure to catch up on your MINESblog reading because we covered a few important topics over the last month.  Our founder, Dr. Robert Mines provided his perspective around eating disorder awareness week which was February 26 – March 4th. Next, our team member Raena Chatwin explored how you can use imagination and exploration to find joy at work and in all that you do. And finally, to get primed for our talks about grief this month we put the spotlight on grief and the difference between healthy and unhealthy grieving.

As always, for more information please check out the links to the left or hit the share button to send us a message. To be notified when we post more resources and articles make sure to subscribe to MINESblog. See you next month!

 

To your total wellbeing,

The MINES Team

The Path: from your Emotional Wellbeing to Managing change

When you are feeling down, it can be hard to take the time to exercise or eat properly. However, it is even more important during this time to eat healthily and work out the stress so you can feel better. During exercise, you are given an opportunity process what you are going through and work through the emotions that come along. By focusing on your physical wellbeing during a time of grief and loss, you can ensure that you are not staying in bed and are sticking to your routine, which will actively lead you to be around others who can help you cope with the pain and suffering that comes with grieving a loss. Even if you don’t feel like doing much, try to exercise each day. Take care of your personal needs and eat healthy so that you have the strength to deal with your loss and your other daily responsibilities.

This month check out this link to see some easy exercises you can do.

Tips for you:

Focus on your physical wellbeing and use that as a tool and motivator while you are navigating the stages of grief. Choose to use your exercise time to reflect about your loss and what you can take away from this loss.  Check out this webinar for more about grief and loss.

The Connection: Get Involved

Wellbeing does not simply start and stop at the individual. Our community is connected to each of our own individual wellbeing in a huge way. When we are well we can better function within our community.  We can help our fellow humans thrive, and in turn, when our community is prospering, it helps each of us reach our goals as individuals. So why not help our community so we can all thrive together? Each month we will strive to bring you resources that can help you enhance the wellbeing of those around you or get involved with important causes.

Community Wellbeing Resources:

You probably know a co-worker, friend, or family member that is dealing with some type of grief. Take a moment to connect with them to see how you can support them through this time. Maybe even suggest taking the time to walk or work out with them to help their physical wellbeing at the same time. Or you consider running or walking in a marathon to support a cause and be around others who have or are struggling with their own grief and loss.

Click here to find an activity near you!

Don’t forget that PersonalAdvantage, an online benefit available through MINES, has tons of great resources for all the dimensions of wellbeing that we discuss here, along with some articles and assistance for Change Management. If you haven’t checked it out yet, or want to see what resources they have for this month’s topic check out the link below. You’ll need your company login, so make sure to get that from your employer or email us and we’ll be happy to provide that to you.

Check Out PersonalAdvantage Here!

 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.
 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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Psychology of Performance #60: Eating Disorder Awareness Week

3967455172_5b27628bae_bThere are many areas of life where body image and being thin are associated with performance. Certainly, more for women (a significantly higher percentage) than men, body image and eating disorders continue to be issues. Weight loss strategies, such as those used by individuals with eating disorders (anorexia, bulimia, body dysmorphic disorder, compulsive overeating, and others), can detract from performance, by adding undue suffering on a psychological level and negatively impacting so many areas of their lives, their families’ lives, their employers’ and co-workers’ lives.

I started doing research and psychotherapy with individuals with eating disorders in 1980 when there were six articles on the treatment of bulimia. Since that time, research on treatment has evolved significantly. Unfortunately, societal pressures have not changed much; the incidence level has not changed and countless people continue to suffer. Each generation gets to cope with a misogynistic and sexually oriented culture, filled with distorted imagines in the media and body shaming on social media. However, with weeks like eating disorder awareness week, we can bring these disorders to the forefront. The good news is that there is help. People do recover from eating disorders. If you know someone or have an eating disorder yourself, please either encourage them to seek help (they may not be ready so don’t get discouraged) or get help for yourself.

There are several national resources and helplines, including:

http://nedawareness.org/get-help

http://www.anad.org/get-help/

https://oa.org/

 

Have a day filled with loving kindness and compassion!

Bob

Robert A. Mines, Ph.D., Chairman and Psychologist

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Total Wellbeing: March 2017

 

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March 2017: Financial Wellbeing and Internet Safety

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Heart HandsWelcome to the March issue of TotalWellbeing! If you have been following TotalWellbeing you know that every month we focus on one of the 8 Dimensions of Wellbeing. This month we will discuss how your emotional wellbeing dictates how you work through change. Change is hard no matter how you look at it. Whether it is changes at work or in your personal life, it is hard to recalibrate and accept the changes that inevitably come. The state of your emotional wellbeing will determine how you are able to deal with these changes.

For a closer look at this month’s topic and helpful resources please check out The Path and The Connection below or check out our new infographic here!

Last month we hit many important topics on MINESblog. First, in the wake of the Super Bowl, our own Dr. Robert Mines examined the psychology behind professional athletes in high pressure situations. Next, we took a step back to look at the tradition of Groundhog’s Day and looked at ways you can avoid running from your own shadow. Finally, Dr. Robert Mines and our CIO Ryan Lucas took an in-depth look at the gap of care that exists between students and care providers, and how Employee Assistance Programs can help get students the care they need. Finally, we also had a friend and community member, Amy Babich share her insights on Eating Disorders as Feb. 27 – Mar. 3 is Eating Disorder Awareness Week.

As always, for more information please check out the links to the left or hit the share button to send us a message. To be notified when we post more resources and articles make sure to subscribe to MINESblog. See you next month!

To your total wellbeing,

The MINES Team

The Path: from your Emotional Wellbeing to Managing change

Emotions and change go hand-in-hand. The changes you have experienced in your career and in your home life affect your emotional state and depending on your emotional state, change may be harder to accept or work through. When you lose the promotion you have been waiting for, you may react negatively and feel like you failed yourself, especially if you are not able to find a way to stay positive and you do not have the emotional support needed to survive this type of change. When you decide to change your current behaviors and work on those New Year Resolutions, how you look at the failure or success of those resolutions is determined by your emotional wellbeing. The key is to find ways to stay emotionally healthy so you can work through these changes and thrive no matter what is thrown your way. Make sure you take time for yourself and work on your emotional resilience, so that when you come across these changes, regardless if they are changes you can control or not, you can work through them successfully. Get perspective about managing change. Take the time to talk to someone who has dealt with change in their life and see how they reacted to that change and what you can learn from them.  Those who have dealt with daily changes that they have no control over have very different, but effective, ways to handle change and their emotional wellbeing related to those changes.

Check out these resources about how to best manage changes in your life.

Tips for you:

Choose one change at a time and think SMART when you decide how you want to work on that change. Choose a goal that is Specific, Measurable, Attainable, Realistic, and Timely and accept that it is ok to slip up on occasion. Check out this webinar for more about change.

The Connection: Get Involved

Wellbeing does not simply start and stop at the individual. Our community is connected to each of our own individual wellbeing in a huge way. When we are well we can better function within our community.  We can help our fellow humans thrive, and in turn, when our community is prospering, it helps each of us reach our goals as individuals. So why not help our community so we can all thrive together? Each month we will strive to bring you resources that can help you enhance the wellbeing of those around you or get involved with important causes.

Community Wellbeing Resources:

This month check out this link to find ways to help foster change in others’ lives. Click here to learn more

Don’t forget that PersonalAdvantage, an online benefit available through MINES, has tons of great resources for all the dimensions of wellbeing that we discuss here, along with some articles and assistance for Change Management. If you haven’t checked it out yet, or want to see what resources they have for this month’s topic check out the link below. You’ll need your company login, so make sure to get that from your employer or email us and we’ll be happy to provide that to you.

Check Out PersonalAdvantage Here!

 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.
 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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Why the Groundhog is a Pessimist: Or How I Learned to Stop Hiding from My Shadow

groundhog-629863_960_720Last week it was that peculiar time of year where we watch a furry little rodent, made famous by the infamous Bill Murray movie, pop out and either rejoice in the delight of incoming spring or run back into the ground prepping for 6 more weeks of impending winter, all based on whether or not it sees its shadow. Well, I don’t know about you but that raises some questions for me. First, why retreat from the winter weather, doesn’t the groundhog ever go skiing? Couldn’t the groundhog just have come out facing the other way? And lastly, why does the groundhog have to be so pessimistic? Before we look at some of these a bit deeper let’s discuss why this is relevant in the first place. I think that there is a little groundhog in all of us and when things get a bit gloomy they will pop their heads out and react in either a positive or negative manner. Whether we run in fear of 6 more weeks of winter or come out and face the world with optimism is up to us.

What is the groundhog scared of anyway?

Of course by now you’ve realized that we are talking about more than just a groundhog’s shadow here. The shadow really is anything that might represent unknown situations, new paths in life, or adverse situations that we may be worried about that may be stressful or undesirable like a lost job or medical procedure. Like the winter months, uncertainties and uncontrollable circumstances are unavoidable. These are the shadows in our lives and how we learn to think of these shadows can make all the difference when it comes to maintaining a positive mindset and continuing on with our lives productively and without causing ourselves undue stress. While it is natural to face challenging situations with caution, you must not let the need to be careful and thoughtful lead to fear and anxiety. Instead it is important to focus on what you can control and let logic, mindfulness, and confidence guide your thoughts because by letting go of what you can’t control you give yourself less to worry about that can’t be helped while more energy is spent on matters you can actually impact in a positive way.

Look at the bright side

Being optimistic is all about maintaining focus on the good in our lives while letting go of the bad. This sounds simple but as most of us can agree this can sometimes be very difficult to achieve. With the right tools and a little practice it is totally possible. Your mental state and perception can have a profound effect on how you feel physically and emotionally – affecting things like how much energy you have, how motivated you are to do physical or strenuous tasks, or how much anxiety or grief a negative interaction can create. To combat this, it is helpful to set your expectations in a positive manner by imagining positive outcomes rather than always feeling the worst will happen. Try using positive self-talk to promote good thoughts that bolster your confidence. This includes internal phrases such as “I can do it,” “This will work,” and “Everything will be okay.” These may sound cliché but it is important that we have these positive expressions in our repertoire to act as a counter to the negative thoughts that can creep into our minds in order to give you a way to balance out the nature of thoughts that may be passing through your mind at any given moment.

If anxiety, worry, or fear are a common occurrence you can help break your mind of these habits with practice. Working on being proactively mindful throughout the day can help with this. There are many ways to do this and it is important to figure out what works best for you because there is no “one size fits all” when it comes to positive thinking.

To get you started here are a few ideas. Practice meditation or just some mindful breathing exercises for a temporary respite from your day. Find quiet spots where you can spend a moment or two to unwind and take a few deep breaths during your routine. If you have more time you can schedule in regular meditative or mindfulness practice. While tough at first, meditation becomes easier. For starters you can try a mindful breathing exercise. To do this simply close your eyes and breathe in and out slowly making each inhalation and exhalation last 4-6 seconds. Count the seconds in your head or out loud if it helps and make sure to focus on each breath as it flows in and out. You will slow your heart rate and begin to relax. I recommend doing this for at least a minute but go for as long as you want as the longer you practice this the more at rest you will feel. This is a great way to wind down at night before you go to sleep as well.

This next one is a tip that a counselor once recommended to stop negative thoughts, or all thoughts really, if you are feeling overwhelmed. This may sound odd but what you do is dunk your face or even your entire head in cold water. What this does is provide a shock to your system that acts as a thought interruption and force some reallocation of blood flow. This will help distract your mind from negative thoughts you may be dwelling on and reset your fight or flight response. Again this one may sound uncomfortable, but trust me, when you do it your anxiety will definitely feel less overbearing.

Here at MINES there is an exercise that we ask people to do when we are teaching our clients about optimism and positive thinking. First thing you need to do is find a partner as you will need two or more people. Next, think of a challenging situation or instance that would normally trigger pessimistic thoughts or negative thinking. Share your thoughts, pessimism, and reasons behind them to your partner(s). Your partner(s) then challenge your beliefs or thoughts about the situation. This exercise is designed to show you how different perspectives can be had around the same situation and to challenge the basis of negative thinking. Another benefit of this group dynamic is that you get to share your worries and thoughts, more often than not finding that others share similar feelings. This creates a sense that you are not alone which helps create another source of comfort.

Don’t Run from Your Own Shadow

It’s important to understand that a lot of our negative assumptions are rooted in habit, otherwise it’s easy to place blame on yourself which is counterproductive. And just like any bad habit it will take some determination, mindfulness, and patience to break. Always keep in mind that you are not alone in your efforts. Reach out to friends, family, and co-workers and help each other challenge negative thinking. We hope that some of the tips and techniques that we talked about here will help you stay positive, and if your employer has an EAP like MINES don’t hesitate to call them up and talk to someone that can help you with your goals. Continue to practice challenging your negative thoughts and maintaining an optimistic outlook and we are confident that regardless that the groundhog saw their shadow this year you certainly won’t be the one to hide from 6 more weeks of winter.

 

To Your Wellbeing,

Nic Mckane

The MINES Team

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Total Wellbeing: February 2017

 

 Total Wellbeing Icon

February 2017: Financial Wellbeing and Internet Safety

Get Involved!

8-ux-pitfalls-to-avoid-in-mobile-app-designWelcome to the February issue of TotalWellbeing! If you have been following TotalWellbeing you know that every month we focus on one of the 8 Dimensions of Wellbeing. This month we will review how internet safety can affect your financial wellbeing. These two topics intersect and influence each other on many levels and it is important to occasionally review where they may conflict and what you can do to protect yourself. For a closer look at this month’s topic and helpful resources please check out The Path and The Connection below.

Speaking of internet safety, did you know last Saturday was National Data Privacy Day? If you have been keeping an eye on MINESblog you may have seen our own ideas around data security and the importance of being diligent with your information written by MINES’ own security officer and CIO, Ryan Lucas.

As always, for more information please check out the links to the left or hit the share button to send us a message, and to be notified when we post more resources and articles make sure to subscribe to MINESblog. See you next month!

To your total wellbeing,

The MINES Team

The Path: How Internet Safety Influences Your Financial Wellbeing

Whether you do all your shopping online, are a nominal internet user, or are a parent, internet safety is important. Not only is it important to take note of when you give out your personal information, it is important to take time to reflect how you spend your money online. With less and less people balancing a checkbook, it has become much easier to lose track of where your money is going and to catch mistakes when they happen. Whether you allow things to be paid automatically online or you allow websites that save your credit card information, it has become easier to spend more money without realizing it. You also need to be careful about what websites you allow to have your information so that your information isn’t stolen, which can severely impact your financial wellbeing. If you are a parent, you need to be aware of how your child is spending their time online and how much information they are sharing. A teenager may not think it is a big deal to share that your family is leaving town but if the wrong person finds out, you may be robbed while you are gone.

There is good news! By using websites and Wifi networks that are secured, it is possible to have stronger and safer financial wellbeing. By having quick access to your financial statements, being able to autopay or receive instant reminders to pay your bills, you can feel more confident in your financial status and reduce stress when it comes to trying to keep track of your financial wellbeing. If you are confident in your internet safety and do everything you can to protect yourself, the financial freedom the internet provides you is exhilarating and freeing.

 Check out these resources to help you hone your internet safety skills.

Tips for you:

Did you know the “S” in the URL stands for secure? Next time you are online, look at the URL (web address) to see if the site you are visiting is secured before you put your personal information in. You will know the URL is secured if the URL starts with “https://”. If the site you are visiting just says “http://” it is not a secured site and you should be careful about giving any personal information on there.

The Connection: Get Involved

Wellbeing does not simply start and stop at the individual. Our community is connected to each of our own individual wellbeing in a huge way. When we are well we can better function within our community.  We can help our fellow humans thrive, and in turn, when our community is prospering, it helps each of us reach our goals as individuals. So why not help our community so we can all thrive together? Each month we will strive to bring you resources that can help you enhance the wellbeing of those around you or get involved with important causes.

Community Wellbeing Resources:

This month, think about helping out a third world entrepreneur start their business by providing capital for their business even if it is a small amount. Just remember to be careful anytime you give your financial information out over the internet. Check out this website and look for ways you can help in your community https://www.lendwithcare.org/.

Don’t forget that PersonalAdvantage, your online benefit through MINES, has tons of great resources for all the dimensions of wellbeing that we discuss here, along with some articles and assistance for Retirement Planning. If you haven’t checked it out yet, or want to see what resources they have for this month’s topic check out the link below. You’ll need your company login, so make sure to get that from your employer or email us and we’ll be happy to provide that to you.

Check Out PersonalAdvantage Here!

 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.
 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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