Posts Tagged wellbeing

Total Wellbeing: November 2018

 

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Physical Wellbeing, Happiness, and Your Workplace

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

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

To your total wellbeing,

The MINES Team

Physical Wellbeing and Your Workplace

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

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

Question of the Month

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

Quote of the Month

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

– Bruce Lee

MINES Updates/Community World View

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

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

This Month’s Focus

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

MINESblog:

Alzheimer’s Awareness Month Update

Check out this Month’s Infographic

Important Links

Visit our BLOG

MINES and Associates

2018 Training Catalog

Balanced Living Magazine

LinkedIn

MINEs Archives

Contact Us

 

mines_logo_blue MINES does not warrant the materials (Audio, Video, Text, Applications, or any other form of media or links) included in this communication have any connection to MINES & Associates, nor does MINES seek to endorse any entity by including these materials in this communication.  MINES accepts no liability for the consequences of any actions taken on the basis of the information provided herein, nor any additional content that may be made available through any third-party site. We found them helpful, and hope you do too!
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Total Wellbeing: October 2018

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Environmental Wellbeing and Investing

Welcome to the October edition of TotalWellbeing, your guide to the 8 dimensions of wellbeing. This month’s focus is going to be on environmental wellbeing which involves looking at how your surroundings impact your health. This can be your home, workplace, or city that you live in or the types of environments such as city, desert, mountains and so on. Environmental traits that can affect your health include air quality, noise levels, access to resources, and more. We will also be looking at investing basics and providing resources around tax tips and financial advice. If you missed us last month you can catch up on our newsletters page. As a reminder, this newsletter is aimed at providing helpful information about various aspects of your wellbeing and then connecting it all back to important and relevant parts of our everyday life. As we make it through the year we will continue to emphasize the concept of community and look at how our actions affect our community, country, and in some cases the rest of the world.

To your total wellbeing,

The MINES Team

Environmental Wellbeing and Motivation

Environmental wellbeing and motivation can be very closely tied to one another. Think about your workspace. No matter what type of environment you work in, whether it be an office, a warehouse, or even outdoors, you work the best, are most productive, and have the most energy when everything is organized or to your preference. Likewise, clutter, loud noises, interruptions, and other things that contribute to a bad work environment can bog you down and make work less enjoyable and productive. Therefore it is important to do what you can to make sure that your work environment is set up for success. What this means is going to be different depending on where you work and how you prefer to work. While one person may like an impeccably clean workstation, another might actually prefer to have some clutter and things like decorations. To determine what environment works best for you ask yourself what feeds you energy and try and fill your environment with those aspects while removing what you think distracts or you or drains your energy and motivation. This translates to your free time as well. What kind of environments give you energy. Are you a person who thrives in the outdoors? Do you prefer an urban setting? Maybe quiet solitude at home is where you prefer. Try to identify the environments that you thrive in and make them your go-to for when you need to recharge your batteries.

If you would like to talk to a counselor or wellness coach about these topics, please call us at 1-800-873-7138 to get connected right away. Also, PersonalAdvantage has some great investment tips and webinars this month to improve your knowledge around a wide variety of financial topics and elder care. For more be sure to check out our “Investment Taxes” infographic.

Question of the Month

What are your key sources of motivation that inspire you day to day?

Quote of the Month

“Nothing is impossible, the word itself says, ‘I’m possible’.”

– Aubrey Hepburn

MINES Updates/Community World View

People and communities thrive when the environments they live and work in are clean, safe, and sustainable. The saying “Think Global, Act Local” is a great way to connect the concept of environmental wellbeing with the larger scale of things. To keep our environments clean and safe it takes everyone working together. From simply cleaning up after ourselves, not littering, and recycling where possible, all the way to volunteering for cleanup crews or even organizing one yourself, everyone can take part in making sure us humans are responsible for the environment in a way that will keep our world safe and habitable for generations to come. Find out ways you can help by visiting the following sites depending on where you live, and we promise your environmental wellbeing will all the better for it!

Denver areas initiatives

River cleanup initiatives

Ocean cleanup initiatives

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

This Month’s Focus

Check out this month’s webinar on Investments 101

MINESblog Review:

MINES Archive 2017: Mental Health Awareness Resources 

Check out this Month’s Infographic

Important Links

Visit our BLOG

MINES and Associates

2018 Training Catalog

Balanced Living Magazine

LinkedIn

MINEs Archives

Contact Us

Email MINES

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

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Total Wellbeing: September 2018

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Financial Wellbeing, Elder Care, and Community

 

Welcome to the September edition of TotalWellbeing, your guide to the 8 dimensions of wellbeing. This month we are going to take a look at your Financial wellbeing, as well as community support, and eldercare. Check out the segments below to see how your financial wellbeing is connected to your community and how the overall wellbeing of your community is tied to the support that community members put in. Community is a big pie, we all have to help cook it! If you missed us last month you can catch up on our newsletters page. As a reminder, this newsletter is aimed at providing helpful information about various aspects of your wellbeing and then connecting it all back to important and relevant parts of our everyday life. As we make it through the year we will continue to emphasize the concept of community and look at how our actions affect our community, country, and in some cases the rest of the world.

To your total wellbeing,

The MINES Team

Financial Wellbeing and Supporting Others in Your Community

The communities that we live in are only as good, as safe, and as supportive as the members of the community make them. Therefore, it is imperative that each member of a community strive to make a contribution in their own way. Whether it’s a neighborhood, a school, or even an entire city, every little part matters and adds to the greater whole in some way. As a member of your own communities, you should always be looking for opportunities to give back in meaningful ways. It can be something like working at a local homeless shelter or organizing a clothing drive. It can be something as simple as taking time out of your day to talk with or play a game with a lonely elderly neighbor. It can even be a financial act such as donating to a local charity or supporting l­­ocal businesses that you believe bring value to the people they serve. Providing support like this will help you make a bigger impact as well as enhance your own sense of community.

Financial wellbeing has a big connection to your surrounding community as well. The type of community in which you live affects the types of goods, services, and prices that are in the marketplace. Additionally, the ways in which you spend your money within the community affects how you live. For a community to thrive it is important that its members provide financial activity to keep it going. This includes the buying of goods and services, business investments, employees being paid, and even friends and family helping each other out with money problems from time to time.

Your financial wellbeing is made of many categories and it is just as important to give back to causes close to your heart as it is to make sure you are saving money for retirement.

If you would like to talk to a financial counselor about these topics, please call us at 1-800-873-7138 to get connected right away or you can use your coaching sessions to work on your financial goals. Also, PersonalAdvantage has some great planning tips and webinars this month to improve your knowledge around a wide variety of financial topics and elder care. For more be sure to check out our “Elder Communication” infographic.

Question of the Month

Do you have an estate plan set up for yourself? What about any aging loved ones?

Quote of the Month

“I alone cannot change the world, but I can cast a stone across the waters to create many ripples.”

– Mother Theresa

MINES Updates/Community World View

From the information above it is easy to see that financial wellbeing is one of the most scalable areas of wellbeing. From your personal bank account to the global economy, everything is connected. The more income you have the more you can buy, save, and invest. In turn this supports your community and affects the health of your local economy. From there the financial actions of your local businesses, service organizations, and bigger corporations make up the larger state and national economies. These along with the national economies from around the world make up the global market that is reflected in the stock market. The performance of these entities directly affects all of us in the form of pay rates, job markets, returns on investments and retirement plans, tax spending, and so on. This makes the old saying “every penny counts” take on a whole new perspective. So, the next time you are thinking of spending your hard-earned money, make sure you consider the down/upstream consequences on both a personal and community level.

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

This Month’s Focus

Check out this month’s webinar on Managing Toxic People

MINESblog Review:

The Importance of Walking and Talking

Break Free from Shoulda Woulda Coulda

Check out this Month’s Infographic

Important Links

Visit our BLOG

MINES and Associates

2018 Training Catalog

Balanced Living Magazine

LinkedIn

MINEs Archives

Contact Us

Email MINES

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

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Total Wellbeing: August 2018

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How Challenging Relationships affect Your Spiritual Wellbeing

Welcome to the August edition of TotalWellbeing, your guide to the 8 dimensions of wellbeing. This month we are going to take a look at how your spiritual wellbeing and challenging relationships interact with each other.  If you missed us last month you can catch up on our newsletters page. As we make it through the year we will continue to emphasize the concept of community and look at how our actions affect our community, country, and in some cases the rest of the world.

To your total wellbeing,

The MINES Team

How Difficult Relationships Can Disrupt Your Spiritual Wellbeing

First, we would like to define Spiritual Wellbeing as it can be misinterpreted. We are not here to discuss various religions or belief systems. Spiritual Wellbeing as defined by the Substance Abuse and Mental Health Services Administration (SAMHSA) is simply your sense of purpose, feeling of belonging, and ability to find meaning in the world around you. Everyone nourishes their spiritual wellbeing in their own way. Looking at this that definition it is probably easy to see how difficult relationships and hostile people might disrupt your sense of purpose, place, and meaning, especially as it applies to the workplace. If a particular relationship in your personal or professional life is difficult right now, ask yourself:

  • Is this person always this way or just this way once in a while?
  • Is this person having a hard time right now that might be affecting their behavior?
  • Are you having a hard time right now that may be affecting your feelings and the way you see things?
  • Do you often enjoy this relationship, or do you mostly feel hurt?

If the things another person says to you or does to you make you feel hurt and the person won’t stop doing those kinds of things, he or she should not be in your life. It is always your choice whether or not to have a relationship with another person. Reach out to others for information and advice, but the final decision should always be yours.

 

If you would like to talk to a counselor about these topics, please call us at 1-800-873-7138 to get connected right away. Also, PersonalAdvantage has some great tools and webinars this month to improve your knowledge around dealing with stress and maximizing your life by reducing worry. For more be sure to check out our “Difficult Personalities” infographic.

Question of the Month

What are the things in your life that help give you a sense of belonging?

Quote of the Month

“This above all; to your own self be true.”

– William Shakespeare

MINES Updates/Community World View

Today’s world is full of “us or them” mentality. This can be seen in the current political climate, social media movements, and cultural issues and it can often be tough to find your place in all of the chaos. At these times it is often best to take a step back and try and get away from the noise and constant feed of information. Get offline, go somewhere peaceful so that you have a chance to catch your breath and connect with yourself and reflect on your own thoughts away from the barrage of outside opinions and demands. Then when you return to the daily rush, make sure to keep that connection with yourself.

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

This Month’s Focus

Check out this month’s webinar on Managing Toxic People

MINESblog Review:

The Importance of Walking and Talking

Break Free from Shoulda Woulda Coulda

Check out this Month’s Infographic

Important Links

Visit our BLOG

MINES and Associates

2018 Training Catalog

Balanced Living Magazine

LinkedIn

MINEs Archives

Contact Us

Email MINES

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

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Total Wellbeing: May 2018

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The Relationship Between Self-Motivation and Emotional Wellbeing

 

Welcome to the May edition of TotalWellbeing, your guide to the 8 dimensions of wellbeing. This month we are going to take a look at emotional wellbeing, specifically how your self-motivation can help improve your emotional state of mind. If you missed us last month you can catch up on our newsletters page. As we make it through the year we will continue to emphasize the concept of community and look at how our actions affect our community, country, and in some cases the rest of the world.

To your total wellbeing,

The MINES Team

How Emotional Wellbeing is Related to Your Motivation

It is very easy to procrastinate, feel overwhelmed, and get burned out. However, if you are able to find motivation and attack each task you have on your plate, then these become less of a burden and your emotional wellbeing will be improved. It is vital to find things in your everyday life that make you happy, satisfied, and feel good. This blog has some great ways to help you be proactive about stress and some easy things you can do to help reduce it. It is also important to think of what you are grateful for, what motivates you, and how you look at your job, family, and personal wellbeing in order to figure out how to thrive in your life.

If you would like to talk to a counselor about these topics, please call us at 1-800-873-7138 to get connected right away. Also, PersonalAdvantage has some great tools and webinars this month to improve your knowledge around communication, teaching children about life changes, and resilient parenting to help support social wellbeing, and be sure to check out our “Estate Planning” infographic.

Question of the Month

What areas of your life do you lack motivation and how can you find motivation?

Quote of the Month

“The only person you are destined to become, is the person you decide to be.”

– Ralph Waldo Emerson

MINES Updates/Community World View

Emotional Wellbeing can encompass a lot of areas, feelings, and guidelines of how you live your life. How you perceive your emotional wellbeing also stems from your background, what you distinguish as normal, your biases, and your willingness to step outside of your comfort zone. Being able to look internally is a big step to seeing how you can improve your emotional intelligence. However, it is important to recognize that each culture has a different perspective on what being “emotionally well” really is. Patriarchal societies tend to think that showing your emotions may not be the best way to enhance your emotional wellbeing. However, that is not say that they don’t want to expand this side of wellbeing or that they don’t promote it in other ways. It is important to accept that how you express your emotions and how you deal with the various stressors in your life is unique to you. Take time to observe how others communicate about their emotional wellbeing to see how you can better support them.

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

This Month’s Focus

Check out this month’s webinar on Estate Planning

This Month on MINESblog:

Proactive Stress Management

Check out this Month’s Infographic

Important Links

Visit our BLOG

MINES and Associates

2018 Training Catalog

Balanced Living Magazine

LinkedIn

MINEs Archives

Contact Us

Email MINES

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

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Total Wellbeing: April 2018

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The Relationship Between Parenting and Social Wellbeing

 

Welcome to the April edition of TotalWellbeing, your guide to the 8 dimensions of wellbeing. This month we are going to take a look at social wellbeing, specifically how parenting can affect the social skills of children and steps parents can take to enhance their children’s’ social savvy. If you missed us last month you can catch up on our newsletters page. As we make it through the year we will continue to emphasize the concept of community and look at how our actions affect our community, country, and in some cases the rest of the world.

To your total wellbeing,

The MINES Team

How Social Wellbeing is Impacted by Parenting

Social wellbeing and parenting go hand in hand. This is true because someone’s parents are more than likely the very first social connection a person will form. Furthermore, parents play a huge role in shaping how their children learn to socialize and build connections with other people. Therefore, it is crucial that parents take time to truly consider how they prepare their children for social interactions as it will impact how kids are able to connect with others, handle changes or loss, view authority figures, cooperate with colleagues, and more for the rest of their lives. At the top of the list of things to do is maintain open and honest communication with your children. The more comfortable and trusting children are talking with their parents, the more comfortable and open they are likely to be with others. This goes a long way to building trust and a solid foundation for children to build their social wellbeing on.

If you would like to talk to a family counselor about these topics please call us at 1-800-873-7138 to get connected right away. Also, PersonalAdvantage has some great tools and webinars this month to improve your knowledge around communication, teaching children about life changes, and resilient parenting to help support social wellbeing, and be sure to check out our “Raising Resilient Kids” infographic.

Question of the Month

What social habits or quirks can you think of that may have come from your parents?

Quote of the Month

“Write to be understood, speak to be heard, read to grow.”

– Lawrence Clark Powell

MINES Updates/Community World View

Many factors that define social wellbeing are deeply ingrained in culture and thus varies from people to people and place to place. Social norms and taboos, social etiquette like greetings and manners, and even basic measurements of social happiness and sense of purpose are all examples of factors that can vary wildly around the world. How does this relate back to your own individual social wellbeing? Because exposure to other ways of life and beliefs around social interactions, identity, and wellbeing is crucial to understanding your own place in the world. The more exposure you can gain to other cultures by traveling, researching, interacting with people from other cultures, trying new traditions, sampling foreign cuisine, and so forth, the better you will understand people, including yourself. Furthermore, your mind will become more open to new ideas and ways of life. This not only makes you better educated overall, but makes socializing and finding your place in society, no matter where you are, easier and more enjoyable enhancing your own sense of social wellbeing.

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

This Month’s Focus

Check out this month’s webinar on Thriving Families

This Month on MINESblog:

Sleep — The Luxury You Can’t Live Without

Check out this Month’s Infographic

Important Links

Visit our BLOG

MINES and Associates

2018 Training Catalog

Balanced Living Magazine

LinkedIn

MINEs Archives

Contact Us

Email MINES

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

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Sleep – The Luxury You Can’t Live Without

Happy National Sleep Awareness Week, we certainly hope you slept great last night. Setting up good sleeping habits and getting a solid 7-10 hours of sleep per night is critical to lasting wellbeing but it can be tough to do. To help we called in an expert. This week’s blog has been graciously written by our friend and wellness partner Michelle Zellner, owner and founder of Better Beings. Michelle has been a trainer, coach, and facilitator for over 20 years. Seeking to inform, influence, and inspire, Michelle’s experience allows her to deliver on a wide variety of topics, including exercise, nutrition, weight loss, stress management, sleep, preventing and managing chronic disease, and work-life balance just to name a few.

Sleep – The Luxury You Can’t Live Without

How did you sleep last night?  No, really, HOW did you sleep?  I’ve spent years asking this question to those around me who always seem to get a good night’s sleep.  What’s the secret?  People who have no trouble sleeping don’t give it a second thought, but there are so many things needing to go right to get that good night of sleep, I think it’s amazing anyone does!  I have come to believe sleep is like most other things—some people are naturally better at it than others.

As a kid, I was the one at the slumber parties who was up, ready to go, at 6am.  Let me tell you, parents were not so thrilled!  Growing up, I remember lying awake, unable to fall asleep, for what seemed like forever. I was certain I was missing out on some kind of fun!  I always wondered how my sister could sleep sooooo late, even on Christmas morning.  She would tell me—”just wait until you get older and you’ll be sleeping in too.”  Nope, never happened.  By the time I moved away for college, things were getting especially interesting.  Sleep talking and sleepwalking became regular occurrences.  Japanese was my foreign language of choice and my roommate would tell me I’d sit straight up in the middle of the night and start speaking Japanese (more fluently than when I was awake).  I would often find my way to the stairwell at the opposite end of our dorm hall and have conversations with friends as they were coming home from a fun night out. On several occasions, I woke up to find myself sleeping on the floor outside my friend’s door.  I had no recollection of any of these events, but it turns out I was a pretty social, conversational person, while completely asleep.

At the time, I thought this was funny, odd, weird.  It made for great stories but was definitely a bit scary.  I wish I had been more interested in figuring out WHY this was happening, but eventually it became less frequent and then ceased altogether.  I now know that change, stress, irregular sleep patterns, and chronic sleep deprivation are triggers for this type of nighttime activity.

These are just a few of the challenges I’ve had with sleep.  For a period of time, I battled severe insomnia.  It would take hours for me to fall asleep and then would wake at 1:00 or 2:00am, unable to fall back to sleep.  This would happen several nights in a row and led to anxiety about going to bed.  My journey on the quest for the magic answer to blissful sleep has led me to discover I am far from alone in this struggle. While your challenges may be different, the root causes of sleep issues, and the consequences of sleep deprivation, are the same.  When we are young, we can get away with a lot.  I did well in school, had energy for gymnastics (as a kid), work and fun.  I was a generally pleasant person and any moodiness could be attributed to A) being a teenager or B) being hungry.  As with many things, the older we get, the less resilient we become.

Unfortunately, societal norms including schedule patterns (school, work, activities, and dietary habits) and the overuse of technology, are making it increasingly difficult for children, teenagers, and adults to get the quality sleep necessary for optimal human functioning and performance.  The side effect of not being tired the next day is just one small piece of why we need anywhere from 7-10 hours of quality sleep per night.  This should be the time for rest, repair, and hormonal reset.  Parts of the brain and body get to relax, while other parts of the brain and body get busy. Chronic sleep deprivation can lead to the increased risk for every single physical and mental health issue, because the critical functions designed to take place during various phases of our sleep cycle are either cut short or not happening at all.  Sleep is actually a necessity—not a luxury!

There are many reasons why we are sleep deprived, and identifying your obstacles to healthy, quality sleep is the first step.  I have come to realize that a good night’s sleep starts in the morning.  The behaviors we engage in throughout the day will either promote or obstruct our sleep that night.  Let me outline a few of the basics.

Back in the day, we operated on a natural day/night cycle…hunting and gathering during the day and, as darkness approached, we got quiet and hid from all the dangers that lurk. With that darkness, the pineal gland produced and released melatonin—one of our sleep-inducing hormones.  Our movement throughout the day allowed the body to produce adenosine triphosphate—a byproduct of the glucose burned as fuel in the body.  Adenosine is a brain chemical that also signals it is time for sleep.  Upon rising with the sun, the body released adrenaline and cortisol—two hormones that help get us going by releasing glucose and triglycerides into the bloodstream for fuel and circulating that fuel by increasing heart rate and blood pressure.

We ate real food (in appropriate amounts), which provided nutrients that enabled the body to produce adequate amounts of melatonin (think Omega-3 fatty acids), we did not eat fake food that the body had to work really hard to get rid of (think excess sugar), and we were not overconsuming stimulants (which trigger a release of cortisol, keeping you alert!).

We had the occasional big stressor (a big beast that wanted to eat you) and we did not have artificial light and physiologically and cognitively stimulating media devices.

For most people today, life looks nothing like that!  In fact, it may be quite the opposite.  The environment in which we live is not the one the human brain and body were designed for, so we need to do the best we can to simulate or create such an environment.  To set ourselves up for quality sleep (and a quality life!) we need to:

  1. Eat real food more often than not—consuming most calories early and often during the day and fewer as bedtime approaches.
  2. Minimize caffeine intake (no more than 200mg/day) and make sure you cut off consumption at least 10 hours prior to going to bed. In addition, avoid alcohol at least 4 hours prior to going to bed.
  3. Move your body as much as you can, as hard as you can, as often as you can.
  4. Manage your stressors during the day (meaning do not allow cortisol to be released unless it is really a threat to your existence).
  5. Have an evening winding down routine, allowing the house, the body, and the mind to get ready for sleep. The house gets dark, the body gets relaxed, the mind gets quiet.  Turn off the devices!
  6. Listen to your body and brain! If you find yourself snacking at night, it may be because you are ignoring the signals that it is time for bed.  When you override the messages from adenosine and melatonin and force yourself to stay awake, you reach for some form of sugar.  Instead—GO TO BED.

If you struggle with getting quality sleep, here is my suggestion.

  1. Identify the obstacle to sleep (check all that apply)
    1. Busy Mind
    2. Stress (cortisol released throughout the day)
    3. Inactivity
    4. Eating too late/types of food/amount of food
    5. Caffeine consumption
    6. Technology
    7. Interruptions (kids, animals, full bladder, significant other)
    8. Other?
  2. Create a real strategy to modify a behavior that could be impeding quality sleep.
  3. Recognize that it is the cumulative effect of all the things we do consistently over time that have the largest impact on the outcome. Multiple behaviors may need modification, and they have to become your habits to really reap the benefits.

Through analyzing my own tendencies, and acknowledging which ones were potentially impacting my sleep, I have been able to restructure and modify many of those habits.  While I occasionally have a difficult night of sleep, I am happy to say that insomnia is no longer a regular part of my life.  I also know, that even though that I am doing all I can right now to set myself up for quality sleep, it is not always in my control.  I try to make really healthy choices in every other area—what I put in my body, how much I move my body, and how I manage my stress triggers—to hopefully minimize the damage that inadequate sleep may be causing.  The healthy choice is usually the harder choice, but ultimately, I believe those healthy choices will produce a healthy, happy, productive human being.  So far, I have found it worth the effort—and I believe you will too!

 

To your wellbeing,

Michelle Zellner, Owner/Founder of Better Beings

www.betterbeings.net

Facebook: facebook.com/betterbeingsus

instagram:  @betterbeingsus

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Total Wellbeing: February 2018

 Total Wellbeing Icon

The Relationship Between Nutrition and Environmental Wellbeing

For 2018, we at MINES wanted to find a new way to promote the 8 areas of wellbeing. In order to do this, we decided to switch up our monthly communication into areas that you can copy and send out to your employees or give you suggestions around trainings that relate to this wellbeing topic. We also want to continue on from last year’s emphasis on the community and look at how what we do can affect those around us and that affects your community, your state, and even other countries.

To your total wellbeing,

The MINES Team

How Nutrition Affects Your Environmental Wellbeing

Your environment involves everything around you. This includes your home environment from what food you have around your home to the expectations you have for those you live with. What better time than now to look at how you can improve your environmental wellbeing by looking at your food habits and how that impacts your family, your health, and your overall wellbeing. Take this month to examine how to incorporate healthy foods into your family dinners, look up great recipes on PersonalAdvantage if you have it, or use your wellness sessions through MINES to speak to a coach. If you surround yourself with unhealthy food and temptations, it only makes it harder to help your whole family stay healthy.

MINES also offers Wellness Sessions if you have EAP benefits with us so call us and see how you can access these. Personal Advantage has some great tools and webinars this month to improve your Nutrition Know How and Environmental Wellbeing or check out our “Nutrition Tune-up” infographic.

Question of the Month

What “toxins” (unhealthy temptations) can you remove from your environment to help support your nutrition goals?

Quote of the Month

“Certain things catch your eye, but pursue only those that capture your heart.”

– American Indian Proverb

MINES Updates/Community World View

Nutrition can cover a lot of ground – from eating healthy and what type of processed products are ok, to what your individual body needs or, on the flip side, can’t tolerate. If you have knowledge around a certain area of nutrition, why not share that knowledge in a community group or help those who may be dealing with the same health concerns? Take this month to share your knowledge around nutrition with someone else and see what you can learn from them as well. You might find a new favorite, healthier recipe, or you might learn why you are not feeling great after you eat a certain food. Each community has a vast array of cultures and backgrounds so this is a great time to look at other culture’s food prep and choice ingredients to see what you can learn about how others may look at nutrition.

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

This Month’s Focus

Check out this month’s webinar on Nutrition

MINES blogs last month:

Don’t Feed the Trolls

Check out this Month’s Infographic

Important Links

Visit our BLOG

MINES and Associates

2018 Training Catalog

Balanced Living Magazine

LinkedIn

MINEs Archives

Contact Us

Email MINES

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

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Don’t Feed the Trolls: Why You Should Ignore Those That Just Want to Get on Your Nerves

This morning…

As I am sure a big a percentage of us do, I began this morning by perusing the headlines and reading a few articles while I prepared for the day. Now, I don’t know about the rest of you, but depending on the content of the article sometimes, especially in our current political climate, I find it irresistible to scroll down to the comment section to see what people are posting and saying. Why do I do this? Is it because I want to see what intelligent discord is happening without me? Maybe. It is because I feel I will gain some sort of invaluable insight into what I’ve read through the opinions of others? Probably not. Or is it because I have some sort of morbid curiosity with the inevitable flame war that I know will no doubt be taking place? Yeah, that must be it. However, in my comment scanning tendencies lays an element of self-sabotage to my emotional wellbeing as it relates to my harmony with the online community because within the mild-mannered comments of reasonable people lay Trolls waiting to sow their special brand of discord amongst the exchanges.

But what is a troll? And why is it important to be aware of what they do so that you don’t take the bait? Because falling into a “conversation” with an online troll is not only a waste of time, but can also negatively affect your mood and overall wellbeing. So, what can we do to counter these on-line fire starters? Easy, ignore them and never, ever under any circumstances, attempt to feed them.

What is a Troll?

First, let’s discuss what exactly an online troll is. Wikipedia defines a troll as “a person who sows discord on the Internet by starting quarrels or upsetting people, by posting inflammatory, extraneous, or off-topic messages in an online community (such as a newsgroup, forum, chat room, or blog) with the intent of provoking readers into an emotional response or of otherwise disrupting normal, on-topic discussion, often for the troll’s amusement.” That’s right, these trolls are scanning the same articles and getting involved in the same comment sections as you but with the sole purpose of ticking people off. Trolls are fairly obvious most of the time. With over the top comments, or completely ridiculous rhetoric it should be easy to see them coming. However, when certain lines are crossed and certain topics are tread upon, it can be extremely difficult to ignore them.

There is not just one type of troll either. They come many forms including trolls that specialize in insults, name-calling, profanity and racism, and anything offensive that they can think of. These guys border on the edge of cyberbullies and are probably the worst of the bunch. Next, you can have trolls that love to argue and just never seem to let something go until they are satisfied they have had the last word. The list goes on including trolls that are offended by anything and everything and will paint you as the bad guy no matter what you say; trolls that think they know it all and can’t help but correct you in any manner of grammar, statistics, or anything you think you know better than they do; and trolls that will simply say a single enraging comment and then recede into un-breaking silence to watch the enraged responses pour in. Regardless of the type of troll you’re up against it, your best defense is, again, DON’T FEED THEM!

Don’t Feed Them!

Now that we know what a troll is, let’s talk about why we shouldn’t ever feed them. To feed a troll is to take their bait, usually an inflammatory comment, and reply to them. This can be irresistible. They can’t truly believe what they wrote, can they? Maybe if I can just reason with them or give them some facts I can change their mind… No! This is exactly what they want.

Typically, a troll’s comments have no real reason behind them other than to get on your nerves or offend you in some way. For this reason, ignoring them can be tricky, however, especially if they make you angry. It’s like when someone tailgates you or cuts you off in traffic. It can be very hard not to get angry at the person who just disregarded your safety to gain a few seconds of time in traffic. But as tempting as it is to yell and scream out your car window at them, or use less than kind hand gestures, it goes without saying the safest and most reasonable course of action is to let them pass, take a deep breath, and be on your way without escalating the situation. Just as it’s natural to be angry when someone puts you in danger while in traffic, it’s natural to want to argue your point of view when you disagree with someone especially on a fundamental level. However, it’s impossible to win an argument with someone who’s only goal is to oppose your own.

Why Do They Get on Our Nerves Anyway?

So even if we know what a troll is and what their objective is, why is it that we still allow these nasty little things to affect us? One reason is that we tend to take even anonymous criticism personally. I mentioned cyberbullying earlier, and like bullies do, it can feel like we’re being picked on and being singled out in front of the rest of the comment section. In this case, it is important to remember that it is nothing personal, you simply happened to be the one that took the bait and subsequently suffered the obnoxious wrath of the would-be troll. We also tend to be defensive about things we believe in and often you are probably reading an article or browsing content about issues or topics you are interested in, care about, and are passionate about. And when someone comes along and starts spewing negativity in the face of these things you care about, it is hard not to get defensive. Counter this by keeping in mind that the troll does not know who you are, where you come from, or what kind of person you are. They only know what you type back to them, so the less you give them the better.

Another reason Trolls’ comments can bother us is that we forget that what they are saying is just their opinion, or fabricated all together with the goal of pushing our buttons. If we let ourselves think that an online comment is a broad opinion or fact and not just the misguided thoughts on one individual, it can lead to putting more weight into the hurtful comment/content then it merits. This concept has broader implications as well, especially relevant to the increasingly polar appearance of the US population. Often, the loudest voices online are coming from the smallest sources leading us to think that these small extremes make up a bigger percentage of the population than they really do. This is critical to remember if you are bothered by things you read online as you need to keep in mind that the most vocal people are often on the far ends of the spectrum, the most pleased or most outraged, the “extremes”. The people in the middle rarely make as much noise even though they make up the majority. This concept can be seen in anything from online comments to political rallies to restaurant reviews.

You’ll be better off, trust me!

The only true way to counter a troll is to ignore them. By doing the digital equivalent of walking away from a confrontation, you not only prevent them the satisfaction of letting them know they got to you, you also limit any affect the would-be troll may have on your mood or day. Avoid the knee-jerk reaction to respond, take a deep breath, and move on. It will allow you to get the negativity out of your mind and out of your day as soon as possible and allow you to focus on more important things, like the interactions and relationships that you have in real life such as friends, family, and co-workers. These are the people you care about and that care about you. You value their opinions and they value yours. Don’t waste time thinking about the trolls that like nothing more than to undermine anything you would express to them.

I wish you happy web-surfing, enjoy what you read, enjoy your exchanges with reasonable users online, and if you come across a Troll, whatever you do, don’t feed it.

To your wellbeing,

Nic Mckane

The MINES Team

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TotalWellbeing: January 2018

 Total Wellbeing Icon

The Relationship Between Money Smarts and Financial Wellbeing

 

For 2018, we at MINES wanted to find a new way to promote the 8 areas of wellbeing. In order to do this, we decided to switch up our monthly communication into areas that you can copy and send out to your employees or give you suggestions around trainings that relate to this wellbeing topic. We also want to continue on from last year’s emphasis on the community and look at how what we do can affect those around us and that affects your community, your state, and even other countries.

To your total wellbeing,

The MINES Team

Financial Wellbeing- Engaging Your Money Smarts

This month as we look at financial wellbeing, we also want to consider how you can improve your Money Smarts and how your employer fits into this equation. Even if a raise isn’t in the cards for you, your employer may offer other ways for you to improve your financial wellbeing. Maybe you have access to a 401K or our online resource, Personal Advantage where you can work on your budget or take some webinar trainings. MINES also offers financial counseling if you have EAP services through us. This first month of the year is a great time to talk to your employer about where you want to go and ask them for advice about what benefits you have access to that you could do to improve your financial wellbeing. Personal Advantage has some great tools and webinars this month to improve your Money Smarts and Financial Wellbeing.

Question of the Month

How can you help improve your Money Smarts both at work and at home?

Quote of the Month

“Winter is a season of recovery and preparation.”

– Paul Theroux

MINES Updates/Community World View

Each country values money or uses money a little differently. This year will see the Tax Reform take effect. How does this tax reform affect your community or your state? It is an interesting concept to look at the larger picture and see how similar it is to other countries and how others around you and even outside the United States are looking at this financial reform here. Take the time to chat about it with those around you and learn their perspective. You never know what you will learn. And consider how does finding ways to change your money smarts help your community, and in return send out a ripple effect to your city, state, and nation to improve how we look at money at all levels?

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

This Month’s Focus

Check out this month’s webinar on Money Smarts

MINES blogs last month:

Theo Bear and 2017

Kids These Day…

Publication Update

Day of Persons with Disabilities 

Check out this Month’s Infographic

Important Links

Visit our BLOG

MINES and Associates

2018 Training Catalog

Balanced Living Magazine

LinkedIn

MINEs Archives

Contact Us

Email MINES

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

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