Category: Wellbeing

How To Be A Wise Health Care Consumer

Employee Benefits, Health, Wellbeing

In honor of February being Wise Healthcare Consumer Month, we offer the following tips that can help you keep more money in your pocket and get healthier, too. Take some time to learn how you can make smarter healthcare choices.

·       Know your insurance and understand your options: Make sure you understand what your insurance does and doesn’t cover, and what your share of costs will be. When your plan renews, make sure you understand any changes so you can switch to a different plan if your current insurance doesn’t meet your needs. Depending on your health, the plan with the lowest premium isn’t always the lowest-cost plan overall, so be sure to compare your options every time you have an enrollment opportunity.

·       Get preventive care: Insurance typically covers 100% of costs for in-network preventive care. Discovering health conditions early on may reduce the overall cost of treatment, mean fewer doctors visits, and lead to better outcomes.

·       Shop around: Whether you’re choosing a doctor or figuring out where to have a procedure done, you can shop around to find the best price and learn who provides the best care. If you take prescription drugs, ask your doctor if there’s a generic version available that will meet your needs—generic drugs are usually cheaper than brand-name.

·       Visit an in-network urgent care center for non-emergency care. They can treat sprains, cuts and breaks, colds, fevers and other non-life threatening conditions for a fraction of the cost of visiting an ER.

·       Review bills and EOBs: Compare your medical bills with your insurance explanations of benefits (EOBs) to make sure there are no discrepancies. If there are, call your insurance to find out what’s going on. Sometimes there’s just a billing error that can easily be fixed.

·       Take care of yourself and maintain a healthy lifestyle: As always, good self-care can reduce your health care costs by helping you stay in the best health possible. That means eating nutritious foods, getting enough daily movement, getting adequate sleep, and managing stress. Don’t forget that your mental health is just as important as your physical health, and that good self-care can help you manage both.

Reference: Alliant Insurance Services

Combating Loneliness to Move Forward

Mental Health, Wellbeing

As a result of the pandemic, many of us may have felt lonely or isolated in a way that was never experienced before. Meaningful life moments were put on hold or cancelled while work and school shifted to largely virtual platforms. The disruption has impacted us all in different ways and has even led to loneliness being classified as a public health concern. Reflecting on this time and utilizing resources for dealing with loneliness, rebuilding community and social reconnection offers a hopeful way forward.

In understanding loneliness, there are several dimensions to the feeling that individuals experience to varying degrees dependent on their life stage as well as other factors. Loneliness often presents itself when there is a gap that forms between an individuals current relationships and the connections they desire or need. It can also exist from a lack of regular social contact or a lack of close, personal relationships with others.

The impacts of loneliness on an individual’s overall health are significant. Those experiencing loneliness may disconnect from family, friends and colleagues. And while, it might seem overwhelming to think about how to find ways to be social or make more meaningful connections. taking small steps can make a big difference.

If you or a colleague, friend or family member are exhibiting signs of loneliness and isolation, try one of these ideas to stay connected with others. Additionally, these tips can be used to help in reconnecting with others or making interactions more meaningful, while reducing the feeling of loneliness.

For additional support, you and your household members can give the GW EAP a call for free, confidential counseling and referrals 24/7.

Building Your Self-Care Toolbox

Mental Health, Wellbeing

When feeling stressed, anxious, disconnected, or unable to cope, it’s common to turn to distractions like snacking, endless scrolling or mindless TV watching. A better alternative is to create a “self-care toolbox” made up of healthy strategies and resources that you can easily access whenever you need to relax, spark your energy, or boost your mood, as well as support your overall well-being. Try some of the toolkit items mentioned here that help in the following key ways:

Calms your mind, eases worries. Use meditation apps or create a soothing music playlist. Keep a journal of your daily thoughts, including issues that worry you (and any possible solutions)—jot them down before bed so they don’t keep you awake! Write down three things you are grateful for each day–expressing gratitude can help reduce depression and increase happiness.

Moves your body, boosts your energy. Whether you take a half-hour walk on your lunch hour or dance to lively music, you’ll be stoking up the feel-good brain hormones, and helping your heart, muscles, digestion and more. Post the motto “Sit less, move more” by your desk. Set a timer to help you get up and move every 30 to 60 minutes—stretch, walk around during calls, etc.

Increases connection. Opt for in-person experiences as much as possible. One idea is to try prepping and cooking a new healthy recipe with family or friends. Or, pick a buddy for a weekly walk. Even if you just go alone, just being in nature is restorative and connects you to the outside world and yourself in immeasurable ways.

Stimulates your mind, sparks imagination. Keep a list of things you’d like to explore or experience—whether new farmer’s markets, unique sites nearby, intriguing podcasts, upcoming events, or classes/courses to attend (browse the free courses offered through Coursera, your community college, or high school).

Keeps your thinking focused and positive. Post sayings or reminders on your mirror, computer monitor, or dashboard that can help you switch to a positive mindset, such as: I CAN do this, this WILL get better, I CAN work through this, etc.     

Lifts your spirits. Look for ways to do good for others. Volunteering for a cause, visiting an elderly or sick loved one, or helping a neighbor with chores can help boost your self-confidence, self-esteem, and life satisfaction. 

Still feeling stressed, depressed and unable to cope? Talk to your doctor about a referral to a qualified counselor, or contact a counselor through the GW EAP. 

Removing Unwanted Clutter

Wellbeing

The beginning of the year often prompts people to set new goals as we look to make positive changes or improvements for the future. For many, these goals may have to do with streamlining parts of our lives and tackling the extra “stuff” that seems to endlessly accumulate in our closets, on our counters and throughout our homes. It’s very easy to form a strong attachment to our things – from the shirt we wore to a special event years ago to knickknacks collected on vacations to our favorite frying pan for Sunday breakfasts, these are the items that somehow help define who we are.

However, we also tend to accumulate a lot of “stuff” that doesn’t hold as much value. Think about the box of junk that you’ve moved from house to house but still haven’t unpacked. Or the old, expired spices that somehow seem to multiply in the pack of the pantry. Unfortunately, these items tend to take up a lot of space in our homes, and they can also lead to stress and anxiety.

There are many benefits to decluttering – it can relieve stress, increase productivity, help our homes feel calmer and more spacious, and even potentially bring in some extra cash to help you reach upcoming financial goals.

But where do you begin?

This may be the toughest part of the process – identifying items to possibly get rid of. Try tackling one room at a time and sorting through clothing, kitchen gadgets, books and tchotchkes, asking yourself if you really need each piece or if you have used it in the past year. If the answer to either question is no, you’ve found a good candidate. Sort items into three categories:

  • Trash – These are items in poor condition or that have no value to others (clothing beyond repair, chipped or cracked dishes, broken appliances). Determine if you can recycle them in any way, but otherwise, put them out with next week’s garbage.
  • Donate – If you have clothing, shoes, or toys that are in decent condition but may not be stylish or new enough to sell, consider donating them. There are many national and local organizations that are seeking clothing and household item donations. Take a look to see which operate in your community. Some will even pick up items at your home to make the process more convenient, and you can often request a receipt for tax purposes.
  • Sell – These should be items still in great condition that you just no longer need. Perhaps extra mugs taking up space in your cabinet, or a pair of pants you never wore because they don’t fit quite right. Once you’ve gone through all the rooms in your home, bring the “sell” items together. While winter isn’t the ideal time of year for a garage or yard sale depending on where you are, you can take items to a local consignment store or consider selling via an online marketplace or secondhand site.

By taking a little bit of time each day or week to sort, donate or get rid of items that are no longer of use to you, you may find you can breathe a little easier. And by donating items you no longer have a use for to those in need, you can feel good about decluttering your home this year.

Struggling with your Goal Setting?

Employee Benefits, Exercise, Health, Healthy Eating, Wellbeing

 

At the beginning of the year, setting goals and making immediate progress to work towards them is all the craze.  The produce section of the grocery store has run out of salad, and the gyms and fitness classes are more crowded than usual.

And then, two or three weeks later, there’s plenty of lettuce in stock, and you can hop on your favorite treadmill again.

The thing with goal setting is this: They’re always started with good intentions, but they’re often too hard for people to live up to. Perhaps the goal is too restrictive or time-consuming. Perhaps it wasn’t realistic in the first place.

If you’re struggling with your goal setting, consider turning to a different approach—one that will allow you to achieve some of what you want to achieve, but in a reasonable, realistic way. Read on for some different approaches to common resolutions.

If your goal was eating healthy all the time, consider these alternate approaches:

  • Eat healthy 80 percent of the time and less healthy 20 percent of the time. Give yourself a little room to have treats in moderation—that way, eating healthy doesn’t feel too restrictive.
  • Aim to eat five servings of fruits and veggies per day. You don’t have to just eat salad! Have frozen or canned veggies as a side dish with dinner. Have no-sugar-added applesauce or fruit juice as a snack. Try a sneaky substitution.
  • Or, is five servings too much right now? Focus on including just one additional fruit or veggie serving per day. Then when you get good at it, increase it to two a day, and so on!
  • Try the Real Appeal program offered at no cost to GW medical plan participants. This program can provide you with resources to create healthy nutrition habits.

If your goal was working out every day, try these approaches instead:

  • Start your workout routine slowly! Going from working out zero days a week to seven days right away is generally too lofty of a goal. Start out aiming to work out two days a week. Succeed at that for a few weeks, and then increase it to 3 days a week—so on and so forth.
  • Instead of focusing on exercising, aim to add more movement into your day. That could be setting reminders to take a quick stretch or walk break each hour you’re working, take an after-dinner walk, or catch up on household chores (like laundry or cleaning out the fridge) that require walking and movement.
  • Find activities you truly enjoy doing. If you’re forcing yourself to go to the gym and you don’t really love it, consider other activities! Try an online fitness class. Buy a yoga DVD. Head to a park on the weekend and play a game of basketball with your kids. Go for a walk at lunchtime. Take a dance class. If you’re doing something you love, it’ll feel less like exercise and more like fun!
  • Get your workout goals started with Active & Fit Direct discounted gym membership program. If you enroll now through March 31, 2023, they are waiving the standard network enrollment fee.

If your goal was to meditate every day, try these ideas:

  • Going from never meditating to meditating every day might be too challenging—and that’s okay! Consider setting a goal to try meditation every other day to start.
  • Or, are you trying to meditate for too long, and getting frustrated because you can’t keep up? Ease yourself into it. Start with a 3-minute or 5-minute meditation. Get comfortable with those shorter lengths, and then increase the time when you feel more ready.
  • Maybe you discover that meditation isn’t really your thing. That’s fine—there are other ways to de-stress! Instead of meditating, try doing deep breathing exercises instead.
  • For additional mediation tips, GW employees can join Headspace, mindfulness app, at no cost.

A few other helpful approaches:

How to track your progress

It’s fun to track your progress and truly see your success! Here are a few easy ways you can do this:

  • For fitness goals, use a fitness tracking device
  • Use a habit-tracking app to mark your progress on any types of goals or habits
  • Use a paper calendar—mark every day you worked on a goal. You can even use the same calendar for multiple goals—just use different colors to signify each different goal.
  • Share your goals and progress with us by tagging our GW Benefits twitter account. 

Get the most value from your GW benefits from staying in the know for 2023 by visiting our website. We wish you luck achieving your healthy goals this year! 

The Power of Positive Thinking

Mental Health, Wellbeing

The power of positive thinking can be tapped by developing positive attitudes. You can develop positive attitudes about situations and yourself by creating positive affirmations. Affirmations are statements about yourself, a situation and/or your behavior. Change your negative self-talk to positive affirmations, and with time you will notice a positive change in your perceptions. Following are several strategies for harnessing the power of positive attitudes:

  • Use positive statements. Avoid the words “not” and “don’t”. Studies show that the mind cannot register the concept of what you are not. It only registers what you are. In other words, if you say, “I am not stupid,” the brain registers “I am stupid.” Be positive and say what you are: “I am okay,” “I am smart.”
  • Use the present tense. State your self-talk in the present tense – here and now statements. Say: “Right now, I am satisfied or have ever thing I need,” instead of “Soon I’ll have everything I need,” “I’ll be better tomorrow,” or “I’m not as bad as I used to be.”
  • Identify the outcome and state it as if it is fact. The mind operates in absolutes and the present tense. Rephrase your statements to see a goal as a reality. Instead of, “I hope to be a good manager,” say “I am becoming a good manager.” Say this with feeling!
  • Focus on behaviors you can control. Use “I” statements. Create positive self-talk that deals with you and your goals. Realize that you cannot control the behavior or actions of others.

Remember, you have more control over how you think and perceive yourself and the world around you more than any other person on earth. Take advantage of that power by thinking and speaking in a positive way. 

To learn more about positive thinking and its path to improved well-being, check out resources through your employee assistance program, Headspace, and health advocate.

Healthy Reasons to Exercise

Exercise, Health, Wellbeing

We’re frequently exposed to public service announcements, messages and advice from health professionals that encourage us to exercise. But sometimes little or no explanation is provided to understand what it is about exercise that benefits our health. Understanding the benefits of exercise may help you feel more motivated to get started with—or continue with—exercise!

Exercise may help to improve your outlook, brain function, energy and sleep. 

Feel happier through exercise!

You may find yourself feeling happier when you exercise. As you work out, your brain releases neurotransmitters—such as serotonin, dopamine and endorphins—that influence happiness. Research suggests exercising may reduce stress and anxiety levels through increased happiness and confidence.

Improved brain function

Exercising increases your aerobic capacity or your ability to take in oxygen. Greater oxygen consumption can lead to better cognitive functions due to improved circulation. Essentially your brain gets more blood to work! Recent studies suggest exercise helps to create new neurons, preserve memory skills and may even protect against dementia.

Increased energy and sleep

Improvements in your aerobic capacity may also help with energy levels and sleep quality. Exercise improves endurance and strength, and with adequate levels of oxygen, your body is able to use more of the nutrients consumed through food. As a result, you may have more energy. You may also experience more energy from improved sleep. Exercise impacts sleep by improving your circadian rhythm, which is what makes you alert during the day and sleepy at night.

Exercise may help you live longer!

The cumulative health benefits of exercise may add up to a longer life through improved physical, mental and emotional health. Regardless, if you exercise for 15 minutes a day or an hour, any amount of activity may help to improve your health and quality of life. With all of these reasons to exercise, get started today!

Not sure where to start with exercise? Explore our Active & Fit Direct program, chat with a representative from your employee assistance program and review resources from Health Advocate.

How Gratitude Changes You and Your Brain

Mental Health, Wellbeing

Reflecting on gratitude for the people, opportunities and other gifts in your life doesn’t just trigger joy, but can actually change your brain, promoting better health and well-being. Whether you express your appreciation through journal writing, a letter, or a smile, integrating gratitude into your everyday life can offer the following benefits:

Boosts the feel-good hormones. In turn, the hormones prompted by gratitude activate positive feelings and are also linked to better sleep, as well as lower anxiety, depression, and everyday stress. 

Resets a bad mood. The positive emotions sparked from writing a letter of appreciation to someone, for example, can shift you away from negative emotions like resentment and envy that can make you feel sad and alone. (UCLA Mindfulness Awareness Research Center)

Rearranges your priorities, boosting energy. Constantly focusing on pursuing what you don’t have can leave you feeling empty and diminished. Focusing on what you do have, however, can be invigorating!

Prompts you to discover sources of gratitude you’ve taken for granted. Feeling gratitude can expand to include anything that brings you joy and a sense of “feeling right in the world.” This could include the trees outside your window, the aroma of coffee in the morning, or the smile from a passing stranger!

Boosts your resilience. Reminding yourself of what you are grateful for helps you bounce back more readily from any unpleasant experiences in your everyday life.

Tips to cultivate gratitude

  • Keep a daily gratitude journal. Write down three things that you are grateful for that day.
  • Make a list of your skills, talents, values, or beliefs you use daily for which you feel grateful. Maybe it’s your creative abilities, allowing you to make art, music, or a cozy living space; your belief in the importance of helping those in need, improving the world in small or big ways; or your curiosity to explore, leading you to new opportunities and relationships.
  • Write letters/emails/texts to express appreciation
  • Increase your everyday “thank yous” and smiles

To learn more about gratitude and its path to optimism, check out resources through your employee assistance program, Headspace, and health advocate.

Breast Cancer Awareness Month Tips

Health, Wellbeing

Each year in the United States, about 255,000 women are diagnosed with breast cancer and 42,000 women die from the disease. It is the second most common cancer in women, behind skin cancer. To honor those still fighting and those who have passed away, below are some tips to help you approach breast cancer awareness month.

Live in the moment. During this month, you may find that many memories resurface–some may be pleasant and some, you probably don’t want to think about. Concentrate on the memories that make you happy, but remember to live for the day. Dwelling on negative parts of the past or trying to think of how things could have been different will just make you feel worse.

Appreciate what you do have. Expressing gratitude can help you heal emotionally. Think about all of the things that are positive in your life. It can be a healthy habit to develop year-round.

Avoid anger. It can be upsetting to see celebrations and hear stories of recovery, but feeling angry about your situation isn’t going to contribute to your emotional or physical health. You don’t have to try to be happy about it, but try not to let it stress you. Stress can be detrimental to your health.

Find other ways to contribute to the month. Not feeling the pink party? You can contribute to breast cancer organizations and hospitals in other ways. Donate money or your time by volunteering at the facility where you or your loved one has or had treatment. Find groups that put together care packages or make meals for people currently in treatment. You can even create your own event! There are so many opportunities to contribute to Breast Cancer Awareness Month during the month of October and all year long.

Seek support. Seeking the support of family or friends can provide you with an outlet to talk about your feelings. You may also want to consider speaking with a mental health professional. There are also many support groups for both cancer patients and their family members. Check out some of the resources listed below:

Allow yourself time to grieve. Grief is a natural process that everyone experiences when they lose someone. Key things to keep in mind about grief:

  • Grief is not linear; you may start to feel better, but then may feel bad again.
  • Everyone grieves differently.
  • There is no set timeline on grief. Some people may grieve for a few months; others may grieve for years.
  • By grieving you come to terms with your loss, so avoid delaying or suppressing the emotions.

Did You Know? In addition to Health Advocate and the resources listed above, all benefits eligible employees and members of their household may use Talkspace, a free text therapy app for five weeks per issue.  Visit the GW EAP page for details.

Keep Safe from Partner Violence

Health, Wellbeing

October is Domestic Violence Awareness Month, an opportunity to understand more about this tragic issue that affects more than 10 million men and women across the country each year. 

According to the National Coalition Against Domestic Violence, 1 in 3 women and 1 in 4 men have been the victim of domestic violence during their lifetime. 

At the center of domestic violence is the issue of control. The abuser is intent on gaining and maintaining power over their partner through fear and intimidation and he or she may achieve this through various tactics. Learn more about signs that could indicate someone may be a victim of domestic violence below.

Know the signs of abuse and get help

If you recognize any of the behaviors below, it’s important to seek help as soon as possible. Below is a list of possible signs of abuse. You may be in an abusive relationship if your partner engages in the following:

  • Emotional abuse/threats: Yelling, ridiculing you, humiliating you in front of others; controlling and monitoring what you do all the time; preventing or discouraging you from seeing friends or family; controlling how you spend your money and/or your use of needed medications; threatening to hurt you or your children or pets, or cause serious problems for you
  • Physical abuse: Hitting, shoving, kicking, slapping, biting or throwing things; destroying your property or things you care about
  • Sexual abuse: Forcing you to have sex against your will or do something sexual that you don’t want to do
  • Threatening you at work: Harassing phone calls, texts or emails; stalking in the parking lot, following you, or other threatening behavior; preventing or discouraging you from going to work or school.

Check out additional resources from Health Advocate or as a reminder, you and your household members can also give the GW EAP a call for free, confidential support and referrals for 24/7 in-the-moment support.

Job Burnout - Person appearing overwhelmed

Beating Burnout

Employee Benefits, Mental Health, Wellbeing

When your work/life balance is off, you may find yourself tired, stressed, overwhelmed and short on time. This can lead to poor health, loss of productivity and burnout. Taking time to wind down and recharge, establish boundaries and create more balance in your life is an investment in your well-being, and necessary to avoid burnout. Recognizing when we need extra support for our emotional and mental well-being is critical. This month, join webinars led by GW’s EAP or Health Advocate Join one of the following webinars to understand how to identify and cope with these challenges and how to seek help when needed.

EAP Training Webinar

Learn how to recognize burnout and develop basic tools to deal with feelings of burnout. Heavy workloads and long hours can lead to burnout. This brief training helps participants develop basic tools to deal with feelings of burnout. Participants will take a burnout quiz, review skills to cope with feelings of burnout, and make a plan to deal with burnout. To register, select a link below.

Session 1: Job Burnout

September 20 at 12pm ET

Session 2: Job Burnout

September 27 at 2pm ET

Health Advocate Webinar

After more than two years of coping with ongoing challenges while in a pandemic environment, it is understandable that feelings of depression, anxiety and burnout have intensified. Those experiencing these conditions are far from alone and the self-care skills you build now may carry you through the challenges you face now and in the future. Topics to be covered during the webinar are repercussions of stress and burnout, how to find resources and ask for help and strategies for effective self-care. Select a link below to register.

Session 1: Depression, Anxiety and Burnout: Moving Toward Hope and Health

September 15 at 10:15 AM ET

Session 2: Depression, Anxiety and Burnout: Moving Toward Hope and Health September 15 at 4:15 PM ET

Winding Down Image

The Importance of Winding Down

Mental Health, Wellbeing

At the end of the day, do you feel frazzled, quick to anger, and/or anxious? If so, you’re not alone. With all of our day-to-day obligations, the pressures of home and work life, and other issues you and your loved ones may be facing, it is easy to get caught in a whirlwind of stress, frustration and anxiety. The culmination of these feelings can be detrimental to your physical and mental health if you don’t have an outlet(s) to release these feelings and calm down. These tips can help you wind down and regain a sense of balance at the end of your day.

Take time to unplug. Spend time free from technology and screens by simply savoring a quiet moment with your eyes closed. Take it even further by creating tech-free zones in your house. Pick a drawer or other out-of-sight place to stash your devices, and enjoy the peace and quiet.

Lose yourself in something you love. Did you previously have a hobby that you just couldn’t get enough of? Well, what are you waiting for—get back to it! Hobbies are a great way to wind down and get some “me time.”

Go outside. Breathe in the fresh air, listen to the sounds of the environment, and take a good look at the sights. It will help you feel more connected and refreshed after a stressful day.

Tense your tension. At the end of the day, do you feel a lot of tension in your body? If so, tense it to relax it! Select the area of your body where you hold stress. Inhale and tense this area (for example, if it’s your forehead, wrinkle your forehead and furrow your brows) and inhale to the count of three. Next, release the tension while slowly exhaling to the count of four. Repeat as needed, or try this technique on other areas of your body in which you may hold stress.

Exercise. Take a walk around the neighborhood, practice yoga in your living room, or dust off that gym membership card and go break a sweat.  Exercise is a tried and true method of stress relief as it gets your heart pumping and releases feel-good hormones that can help give you a sense of well-being.

Just take a break. Sit on your couch and look out the window, spend a few minutes enjoying your outdoor space, or lie on your bed and practice deep breathing—there are countless options.  Try dedicating 10 minutes at the end of your day to taking a break to see if you notice a difference in your mood.

Practice mindfulness. Just taking even five minutes to sit quietly and follow your breath can help you feel less fragmented and more connected and balanced.

Find a bedtime routine. By doing the same activities each night before bed, you can train your body to wind down in preparation for sleep, which is crucial for sleep quality and quantity. Choose a relaxing activity such as reading a book, listening to music, meditating, having a cup of decaffeinated herbal tea or glass of warm milk to help signal to your body that it’s time to sleep.

Taking time each day to do simple activities that calm your body and mind is a powerful way to short-circuit stress, restore a sense of well-being and protect your health! Find activities that work for you and make them part of your routine—you’ll be glad you did!

Check out additional burnout resources from Health Advocate or through the EAP. Did You Know? All benefits eligible employees and members of their household may use Talkspace, a free text therapy app for five weeks per issue.  Visit the GW EAP page for details.

Benefits of Boundary-setting

Mental Health, Wellbeing

Are you the go-to person for your loved ones when they need help? If so, you are probably well aware that this can be stressful and take up a lot of your time and energy! Learning when—and how—to establish boundaries is an important pillar of self-care and overall well-being. Consider these benefits of boundary setting.

Helps you know your worth. When you become the go-to person for friends and family members—and maybe even coworkers—sometimes people may intentionally or unintentionally take advantage of your kindness and willingness to help. If you feel that you are repeatedly being asked in this manner, “no” is the best response to prevent this from continuing.

Allows you to focus on your well-being. Will helping cause you stress, emotional distress or negatively affect your well-being? If so, this might be a situation where you should say “no” to prioritize your well-being.

Keeps your priorities at the top of your list. Consider the impacts of saying “yes.” How will this affect things that are on your priority list? By setting boundaries, your priorities will in fact remain a priority, rather than being shifted by someone else’s needs.

Sets the other person up for success. Maybe the person needing your help is so accustomed to your support that they ask you before considering their other options. When you decline to help, be prepared to offer solutions so that they can still get the support they need and they can learn to problem-solve their own issues.

Helps you avoid burnout. This is especially important for work! Establishing boundaries between life and work can help you be more productive and feel better about your contributions in both places. 

Enables you to recharge your batteries. Making space for activities and people that boost, rather than drain, your spirits allows you to rest and restore the things you need to feel good.

Don’t feel ashamed of taking care of yourself first. After all, if you are not taking care of yourself, how can you be there for others? As a reminder, you and your household members can give the GW EAP a call for free, confidential support and referrals 24/7.

Substance abuse in the family: What you can do

Health, Wellbeing

Having a family member—whether it’s your spouse, parent, or teen—who has a drinking or drug problem can create an unhealthy effect on the entire family’s well-being. Alcohol or drug abuse can spark arguments, money problems, issues with responsibilities, and may even cause isolation from friends and relatives in order to hide or cover up the problem. If you suspect a family member has an alcohol or drug problem, consider the following tips: 

Speak to them privately to intervene as early as possible. Offer help and support without judgment. List specific examples of your loved one’s behavior that worry you, and urge them to seek help.

Avoid attempting to punish, threaten, bribe, or preach. Don’t use emotional appeals that may only increase feelings of guilt and compulsion to drink or use drugs. 

Don’t hide or throw out alcohol or drugs. Don’t cover up or make excuses for the abuser, or shield them from the negative consequences of their behavior. Don’t drink alcohol or use drugs with them. 

Don’t feel guilty or responsible for another’s behavior. You can’t force anyone to get help.

Look out for your own needs. Talk to your health practitioner or a mental health counselor or seek support from organizations like Al-Anon, which is for people worried about someone with a drinking problem. You may learn ways to take care of yourself and how to set limits with the family member who is abusing alcohol or drugs. This can help you focus more effectively on other important matters in your life. By helping yourself, you may be better able help the person with the problem. 

Contact SAMHSA’s National Helpline: 1-800-662-HELP (4357). This service from the Substance Abuse and Mental Health Service Administration offers individuals and family members facing mental and/or substance abuse disorders referrals to local treatment facilities, support groups, and community-based organizations, along with free publications. 

Offer children support. Children in families experiencing alcohol or drug abuse need attention, guidance, and reassurance from adults with whom they feel safe and who will offer them appropriate help for their age. They also need to just have fun and be kids. Look into participation in school or church-based support groups in your community.

Above all, remember that you are not alone. Drug or alcohol dependence disorders are medical conditions that can be effectively treated. Millions of Americans and their families are in healthy recovery from this disease.  Often a person with alcohol or drug dependence will need treatment provided by professionals just as with other diseases. Your doctor or one of the organizations listed here may be able to guide you.

Resources

National Institute on Alcohol Abuse and Alcoholism

National Institute on Drug Abuse

American Council for Drug Education

Check out additional substance abuse resources from Health Advocate or through the EAP, benefits eligible employees and members of their household may use Talkspace, a free text therapy app for five weeks.

Safety First

Safety First

Wellbeing

When you’re in the moment of enjoying the great outdoors, it’s easy to overlook common safety hazards especially after the recent pandemic lockdowns. Here are a few summer safety precautions to keep in mind while enjoying the beautiful outdoor weather:

Always have water on hand. This will help you remember to continue drinking it throughout the day.

Plan your day around the sun. The temperature tends to be cooler in the early morning and early evening. Plus, these times are when the sun’s rays aren’t as harmful, so going outside during these times can be safer. Spend most of your time in the shade, when possible.

Use sunscreen with an SPF of 30+ that blocks both UVA and UVB rays, wear sunglasses with UV protection, and wear a wide-brimmed hat.

Apply tick and other bug repellents and wear long pants in grassy or woodsy areas.

Life jackets are bulky, but a boating must! Boaters should also watch the weather before and during your time on the water and skip alcoholic beverages when driving the boat.

Practice Fireworks Safety. When using fireworks, keep a safe distance once lit and don’t point fireworks toward the face or body. Keeping water nearby to extinguish fireworks is always a good idea, too.

Watch Your Grill. Firing up the grill becomes a popular activity in the summertime. Be sure to practice food and fire safety, including only grilling outdoors, keeping kids and pets away, and keeping the grill cleaned of grease and fat. Additionally, never leave a grill unattended!

Summer is and should be a fantastic season for outdoor fun of all kinds. By taking precautions to protect your and your family, you can help ensure you enjoy this summer to its fullest. Check out more summer safety tips from Health Advocate.

Celebrating Pride Month

Take Pride in your Health and Well-being

Wellbeing, Wellbeing Hotline

During Pride Month, we take time to celebrate and reflect on the efforts and achievements of the LGBTQIA+ community. A large part of accepting ourselves and our loved ones starts on the inside and works its way out. Loving one another and our own uniqueness takes bravery, self-compassion, and self-discovery. Practicing mindfulness and speaking with intention can help our community overcome uncertainty, navigate injustice, live authentically, find inner safety, cultivate joy, and grow resilience.

This month, try out Headspace and its new meditations for mindful language. Learn how meditation can help us be who we want to be and offer support to the many people in the LGBTQIA+ community as a place to heal and grow. Just search the app for these guided exercises:

  • Pride Affirmations meditation. Embrace your whole self through affirmations.
  • Living Authentically meditation. Greet your queer self with more kindness and acceptance.
  • Growing Compassion meditation. Act as an ally with radical compassion

If you or someone you know is struggling with their self-identity and acceptance, provided below are some helpful resources. Additionally, you and your household members can give the GW EAP a call for free, confidential support and referrals for 24/7 in-the-moment support.

Financial and Mental Health are important parts of your overall wellbing

Creating a Path for Financial Wellbeing

Financial Wellness, Mental Health, Wellbeing

It’s important to recognize how mental health and financial health contribute to our overall wellbeing. During May we want to take a moment to bring awareness to mental health and financial health concerns and provide resources that can assist you in achieving overall wellbeing.

There are multiple challenges to attaining mental and financial wellbeing. The pandemic had a profound impact on the American workforce. With layoffs, inflation and rising costs of everything from gas to housing, money is on the mind of many.  Americans are looking for financial stability, independence, and retirement security. In a recent TIAA Retirement Insights Survey, 65% of participants surveyed report an increase in their overall stress since the start of the pandemic1. The report also found 51% of participants are more anxious about being able to afford to retire when they want1.

To help and provide a clear path forward, you also have financial wellbeing resources available to you at TIAA and Fidelity.

Online Tools and Resources:

A cornerstone of GW’s financial wellness focus is to provide tools and resources to help you perform regular self-checkups and have financial consultants available to listen to your needs and goals and work on a path to your future in retirement.

  • 6-Minute Check-Up helps to improve your financial wellbeing by providing actionable steps and educational content that you can read at your own pace. You start by answering 10 questions to evaluate your connection to finances and concerns you may have. You will receive a score and an actionable plan with tailored educational content that you can complete and track your progress. Log in to TIAA.org and find the Check-Up in the “GOALS” tab.

Fidelity participant? Financial wellness shouldn’t feel like a balancing act. In under 10 minutes, take the financial wellness checkup, get your scores, and next steps to help improve. Take the Financial Wellness Check up!

  • Discuss your financial situation with a TIAA or Fidelity consultant:
    • Fidelity Investments – Make an appointment online or call 800-642-7131
    • TIAA – Make an appointment online or call 866-843-5640
  • Retirement calculators & financial tools that can help you create a budget, calculate your needs for retirement, learn how to invest, and understand how much income you’ll have in retirement. TIAA tools are available at TIAA.org/tools.

1 The 2022 TIAA Retirement Insights Survey was conducted online from Dec. 21, 2021 to Jan. 7, 2022 surveying 1,008 retirement plan participants ages, ages 25 to 70 employed full-time at a company with 50+ employees and participates in a 401(k) or 403(b) plan, and 500 benefit plan decision makers employed full-time at a company with 50+ employees and offers a 401(k) or 403(b) plan.

Mental Health Checkup

Time for a Checkup!

Mental Health, Wellbeing, Wellbeing Hotline

Physical health check-ups

We all know that our annual physical is important. Those checkups help catch health conditions and diseases early. And finding out sooner gives healthcare providers the best chance of starting the right treatment. It’s no different with mental health.

Mental health check-ups

Mental health symptoms may not be as noticeable as the flu, but checking in with your provider can identify if you’re struggling. Talk to your health care provider about any changes in your feelings, mood or behaviors. Let them know how you manage stress and anxiety.

A professional can help you learn new ways to manage sadness, worry or other overwhelming feelings. Taking action early to treat your symptoms can reduce the chance of things getting worse.

When it feels like too much

If you’re struggling with depression, anxiety, fear, low self-esteem or lack of interest in things you used to enjoy, ask your health care provider for a mental health check-up or referral to a specialist. It can start you down the path to feeling better. You and your healthcare professional can discuss options for treatment including exercise, mental health education, counseling and medication.

Visit mhascreening.org for a free.private.anonymous screening.

Mental Health Awareness

Better Mental Health for All

Mental Health, Wellbeing, Wellbeing Hotline

For You: Practice self-care every day to build resilience

When you make time to care for yourself, it’s easier to help others. Self-care includes taking part in activities you enjoy as well as tending to your hygiene, nutrition, exercise and mental health. It can also help you enjoy each day more. Exercising your brain to build resilience can help you prevent or reverse the effects of burnout. Try the mental health fitness exercises below.

For Children: Mental health awareness: Children and teens

It’s never too early to address mental health needs. Young people need support for their mental health now more than ever. In the U.S. “1 in 6 youth aged 6-17 experience a mental health disorder each year” and of those only half receive treatment.1 Early interventions are the best opportunity for support and it all begins with awareness.

Watch this video or read the transcript to learn about the mental health needs of children and teens. For more information, check out these resources:

If you’re a parent or someone who works with children and teens, learn about school and local resources available to them and let them know you’re available to talk about their mental health needs or struggles.

1Mental health by the numbers. Available at: NAMI.org. Accessed March 2022.

For Elders: Mental health is important at every age  

According to the American Psychological Association, as many as one in every five people who are 55 or older have a mental health condition such as depression or anxiety. But fewer than three percent of older adults seek professional help.1 These mental health concerns should not be just considered a normal part of aging and can be helped.

To learn more, read Mental health and older adults and check out the Think Tank Older adults and mental health podcast series:Staying connected | Transcript

1Growing mental and behavioral health concerns facing older Americans. Available at: APA.org. Accessed March 2022.

It’s time to talk about mental health

If we see someone who has a broken arm, we don’t shy away from asking what happened or offering support. But if we see someone struggling emotionally, we don’t always know what to say or how to help. Just like with physical health, it’s important to be comfortable talking about mental health.

Check out Talking to friends and family about mental health concerns for tips to help start the conversation. The more you understand mental health, the better you can help yourself and others through tough times.

If you or someone you know is struggling with anxiety, stress, depression or other mental health issues, reach out. You and your household members can give the GW EAP a call for free, confidential support and referrals for any emotional or mental health concerns you may have, 24 hours a day 7 days a week.

Mental Health Awareness Month Back to Basics logo

Back to Basics: Practical Mental Health Information

Mental Health, Wellbeing

Since the start of the pandemic, more and more people are talking about mental health. An increasing number of folks are starting to see mental health for what it is: one important component of your overall health and well-being, just like your physical health. But mental health conditions, resources, and conversations can still feel complicated and out of reach.

Are there common warning signs for mental health conditions or crises? Are there specific factors that can lead to mental health conditions or even crises? What resources are out there – and how do I know if they’re right for me?

There’s often no one single cause for a mental health condition. Instead, there are many possible risk factors that can influence how likely a person is to experience a mental health condition or how serious the symptoms may be.

Some risk factors for mental health conditions include: trauma, which can be a one-time event or ongoing; your environment and how it impacts your health and quality of life (also known as social determinants of health like financial stability and health care access); genetics; brain chemistry; and your habits and lifestyle such as a lack of sleep.

Of course, understanding the risk factors for a mental health condition can be more difficult when it’s your own mental health. Take time to ask yourself about your thoughts, feelings, and behaviors to see if this is part of a pattern that may be caused by a mental health condition. Here are some questions to get you started:

  • Have things that used to feel easy started feeling difficult?
  • Does the idea of doing daily tasks like making your bed now feel really, really hard?
  • Have you lost interest in activities and hobbies you used to enjoy?
  • Do you feel irritated; possibly to the point of lashing out at people you care about?

Our society focuses much more on physical health than mental health, but both are equally important. If you are concerned about your mental health, there are several options available. You are not alone – help is out there, and recovery is possible. It may be hard to talk about your concerns, but simply acknowledging to yourself that you’re struggling is a really big step.

Taking a screen at mhascreening.org can help you to better understand what you are experiencing and get helpful resources. After that, consider talking to someone you trust about your results, and seek out a professional to find the support you need. While you may not need this information today, knowing the basics about mental health will mean you’re prepared if you ever need it. Go to https://mhanational.org/ to learn more.

Tip! Maintaining Good Mental Health: Whether you realize it or not, mental health plays a big role in your overall well-being. When you’re mentally healthy, you are able to enjoy your life and the people in it, feel good about yourself, keep up good relationships, and deal with stress. It’s normal for your mental health to shift over time – we all face difficult situations in our lives. Creating positive habits is a great way to support your mental health when you’re doing well. They also help you build skills to use if you do face symptoms of a mental health condition.

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