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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

Personal Leave

Employee Benefits, Time Off

Benefits-eligible staff may request personal leave* for situations that do not fall within the provisions of other university leave categories, such as FMLA.

Examples of a situation where personal leave may apply include:
• For educational or training purposes
• To attend a personal or family event
• For an extension of family leave after exhausting FMLA
• To care for a family member when not eligible for FMLA

*All applicable accrued annual and sick time must be exhausted during approved personal leave.  For details regarding the exhaustion of paid time off during personal leave, please visit the benefits webpage.

If you are considering requesting personal leave, be sure to submit your request to your manager as far in advance as possible. The request must include the purpose of the leave, the date the leave is to begin and the date you intend to return to work. In deciding whether to grant the request, your manager will take into consideration the department’s operational and staffing needs, the reason for the request and job performance.

Please note, the approval of the leave request is not guaranteed and is at a manager’s discretion. Similarly, the request does not guarantee job reinstatement, and the employee’s position may be filled, modified or eliminated during the period of personal leave. If the employee is not reinstated, the employee may apply for vacant positions.

For questions regarding Personal Leave or any of GW’s time off and leave offerings, please contact GW Benefits at timeoff@gwu.edu.

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. 

The Only Nutrition Rule You Need

Healthy Eating

While healthy eating is often considered complicated or challenging, it is actually very simple! Read on to learn about one simple rule to help you eat healthy at every meal. We also outlined several basic nutrition tips to assist you on your path toward better eating habits.

Here is the only rule you need: As Harvard ‘s Nutritionists suggest, at each meal, strive to make half your plate fruits and vegetables, one-quarter protein, and one-quarter grains.

  • Fill half your plate with fruits and veggies.  A diet rich in fruits and vegetables is key to maintaining a healthy body, as these foods are high in fiber, full of vitamins and a source of healthy carbohydrates. Try to eat fruits and vegetables of varying color for greater nutritional benefit.
  • Aim for a quarter of your plate at each meal to be a grain. These foods are carbohydrates, the main source of energy for your body. Make half your grains whole grains for added nutritional benefit. Limit refined grain products such as white bread, baked goods or other sweets.
  • Make protein one quarter of your plate at each meal. This macronutrient is essential to the building, maintenance and repair of body tissues including skin, organs and muscles. Choose proteins wisely. Seafood, lean meats, poultry, eggs, nuts and beans are all excellent sources of protein. Limit certain proteins like fatty cuts of beef, pork and high-fat dairy products.

Be smart about beverages so that you reduce unnecessary calories and sugar.

  • Drink more water. Water provides hydration with no calories, fat or sugar.
  • Limit milk/dairy to 1 to 2 servings per day; choose options that are low in fat.
  • Avoid sugary beverages like those made from powdered mixes, fruit punch, lemonades, sweetened iced tea, soda, etc.

Don’t forget about healthy fats! While fats often get a bad reputation, there are certain types that are essential components of a healthy diet.

  • Eat foods high in healthy monounsaturated fats, polyunsaturated fats and omega-3 fatty acids like nuts, fish and oils such as olive and canola oil.
  • Limit foods that are high in saturated fats and trans fats such as those found in animal products, butter or hard margarine, and baked goods.

If you’re not doing so already, now is a great time to start thinking about what foods go on your plate and whether your meals are comprised of foods from all the major food groups. You can also check out more nutrition resources from Health Advocate.

Be a Hero and Donate Blood!

Health

The pandemic and winter’s circulation of colds and flu have created a critical shortage in the nation’s blood supply. Fewer people are donating and fewer blood drives exist. Yet donating blood remains lifesaving for so many who need transfusions (which may include you at some point), and it’s especially important now to consider donating and be a hero! If you’re hesitating to donate for one reason or another, here are a few things to keep in mind:

It only takes an hour. That includes registration, a health check (checking your temperature, blood pressure, hemoglobin, and pulse, and reviewing your travel history) and the blood donation itself.

It feels like a momentary pinch. Try pinching the flesh on the underside of your arm—that’s how it feels when the needle is inserted.

Donation centers make safety a top priority. Blood is only collected from individuals who are healthy and feeling well at the time of donation—and employees follow thorough safety protocols to help prevent the spread of any type of infection. Donors and employees wear masks.

Any blood type is needed. If you don’t know yours, you will find out after you give a donation. Type O positive blood, the most common type, is given to patients more than any other blood type and is one of the first to run out during a shortage due to its high demand.

Taking medications doesn’t automatically disqualify you from donating. However, you may have to wait some length of time to donate blood after taking the last dose.

You’re never too old to donate blood. Donors need to be at least 17 years old, weigh at least 110 pounds and be in good health. Additional eligibility criteria may apply.

Sign up to donate.

Have more questions about donating if you have high blood pressure or other medical conditions, bringing guests/kids to the donation center, or other concerns? Click here for answers and/ or view our FAQ answers here. You can also view other resources about your health and blood donation by visiting Health Advocate. 

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! 

Sharing the Joy this Holiday Season

Financial Wellness

The holidays are a joyful occasion for many of us. However, it is also a great opportunity to give thanks for what you have and give back to help those less fortunate. The holidays can be difficult for people experiencing financial difficulties or who may not have a support system to help them, especially right now. However, by donating to an organization helping those in need or giving a little of your time, you can make a big difference in your community and beyond.

Here are just a few ways to give back during this holiday season:

  • When shopping at the mall: Many retail stores partner with nonprofit organizations over the holidays to provide shoppers with the opportunity to donate a small amount when purchasing their gifts. Consider rounding up your purchase to the nearest dollar and contributing this amount to the store’s organization of choice.
  • When shopping online: A wide variety of online retailers will make a donation for every purchase you make during the holidays, and often throughout the year. However, many websites are now offering the option of designating the organization of your choice. By shopping through a site like Amazon Smile or Goodshop, you can shop at thousands of online retailers, and the site will donate a portion of your purchase price to the organization that you choose.
  • By making a donation: In addition to donating while shopping, you can also make a direct contribution to your favorite cause. Collect canned goods for the local food bank, organize a toy drive to support Toys for Tots, sponsor a local family who may need some extra help this year, donate food to the county animal shelter or participate in GW’s Give a Gift event that provides gifts to families around the D.C. area. Anything you can give, either money or resources the organization may need, can make a huge impact for those they help.
  • By giving your time: You don’t have to spend or donate money to make a difference. By volunteering an hour or so of your time, you can help make someone’s holidays just a little brighter. While there may be health and safety restrictions in place, there may still be opportunities to help. Reach out to the local food bank or soup kitchen to see if you can help serve a holiday meal or sort through donations; help out at a 5k race for charity; coordinate a group of friends to make care packages for a local senior center; wrap gifts at the mall to raise funds for a local organization; take a shelter dog out for a walk – the opportunities are endless. Think about what you might be interested in doing and reach out to a local organization to see how you can help.

They say that it is better to give than receive, so take a moment (or more!) to give back and provide some much-needed holiday joy to others this year. 

Other helpful resources

For more opportunities to give back this holiday season, please visit any of the sites listed below:

You can also view other Holiday resources related to your financial health and wellbeing this season by visiting Health Advocate, Fidelity, or TIAA websites.

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.

Diabetes Awareness Month: What you should know

Health

“More than 37 million Americans (about 1 in 10) have diabetes, and approximately 90-95% of them have type 2 diabetes” (CDC). Type 2 diabetes most often develops in people over age 45, but children and young people are also developing it. It’s important to understand what you can do to help prevent or delay type 2 diabetes.

Fast Facts

  • Type 1 diabetes is a disorder that typically begins before adulthood where the body does not make the insulin hormone that helps blood sugar (glucose) enter the cells to be used for energy
  • Type 2 diabetes is a condition where the body doesn’t properly use glucose for energy
  • In people with diabetes, glucose builds up in the blood; if left untreated, this can lead to serious health issues like glaucoma and nerve damage
  • Type 2 diabetes can be prevented through healthy lifestyle changes
  • While there’s no known prevention for type 1 diabetes, healthy lifestyle changes can help better manage this condition

Understand your risk of type 2 diabetes

The cause of type 2 diabetes is not completely understood, but certain factors can put you at risk.

  • Excess weight, including being overweight or obese
  • Age 40 or older
  • Family history of diabetes, specifically a parent, brother or sister
  • Sedentary lifestyle
  • Lack of exercise
  • Unhealthy diet
  • Smoking
  • Previous or existing medical conditions, including gestational diabetes, high blood pressure, high cholesterol, polycystic ovarian syndrome or cardiovascular disease

Take action now!

Changing these lifestyle factors can help you lower your risk of type 2 diabetes and also help you be healthier in general.

  • Lose weight. Aim to lose weight through healthy eating and exercise. Even losing just a few pounds can help lower your risk of type 2 diabetes!
  • Be active. Keep moving as much as you can and reduce your time spent sitting. Aim to exercise 150 minutes a week—walking can be a great exercise to start with. Talk to your doctor first if you are new to exercise.
  • Eat better. Choose balanced meals with plenty of fruits and vegetables, and other high-fiber foods. Eat consistent, moderate amounts of food at regular intervals. Limit added sugars.
  • Quit tobacco. People who quit smoking reduce their risk of type 2 diabetes by over 50%!

Remember to schedule your annual physical included in your GW medical plan that includes preventative care blood work screenings. For more information about diabetes view recourses from health advocate or speak with your health care provider.

Tips to Quit Smoking

Health

Quitting is tobacco isn’t easy, but you are not alone. GW offers programs and resources that can assist you with tobacco cessation at any time.

Talk to your doctor about getting help to quit and choose a quit method such as cold turkey, tapering, nicotine replacement therapies, or doctor-prescribed medication.

Develop a plan that defines your goals, prepares you to quit and will hold you accountable to your commitment to be tobacco-free.

Remember your reasons for quitting. Are you quitting because you want to live a long, healthy life? Whatever your reason, keep it top of mind all the time!

Share your decision to quit with people who will support your efforts. This could be your significant other, best friend, coworkers, sibling, etc.

Know your triggers. Recognize people, places and things that you associate with tobacco/nicotine—and avoid them until you feel confident that you can be around them without temptation. Consider these examples:
• People: If you have a smoking buddy at work, politely explain you’re quitting and that you won’t be joining them outside for your routine break.
• Places: If your vape spot is a particular chair on your deck or porch, avoid sitting in it or move it elsewhere to weaken its association with nicotine.
• Things: If you enjoy a chew or dip after your morning coffee, try swapping your coffee with tea or a brisk walk for a morning jolt of energy.

Tobacco use is a leading cause of preventable disease, disability, and death in the United States, accounting for more than 480,000 deaths every year, or about 1 in 5 deaths. Quitting tobacco is one of the best steps you can take toward a healthy lifestyle.

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.

Fight the Flu

COVID-19, Employee Benefits, Health

Both COVID-19 and the flu will be with us this flu season, making your annual flu shot as important as ever. Vaccination is the most effective preventive measure. For best protection, get vaccinated between September and the end of October. If you happen to miss that time, getting it later will still work well.

Everyone age 6 months or older is recommended to be vaccinated annually for the flu. It’s especially important for people at higher risk, including young children, pregnant women, people age 65 and older, people with weakened immune systems or chronic illness, and caregivers for others who are at high risk.

  •     Employees covered by a GW medical plan can visit area pharmacies and convenience care clinics to receive a flu shot at no cost. GW medical plan participants will need to show their CVS Caremark ID card at the time of your flu shot.
  •     If you are not covered on a GW medical plan, please verify costs with your health insurance company. Most plans will cover the full cost of seasonal flu shots.

By getting the flu shot, you can:

  • Keep yourself healthy and away from busy hospitals
  • Protect your family members and community, especially those at risk for serious illness like older adults, young children, and people with chronic conditions or weakened immune systems
  • Reduce the severity of illness if you do get the flu

Tips to prevent getting sick and spreading the flu

  • Avoid contact with sick people and stay home if you aren’t well.
  • Keep your hands away from your eyes, nose, and mouth to avoid spreading germs.
  • Cover your coughs and sneezes, and wash your hands or use hand sanitizer frequently.
  • If you do get the flu, stay home for at least 24 hours after fever is gone without using fever reducers.
  • Stay-at-home guidance if you have COVID-19 may differ, so follow those guidelines if you have confirmed or suspected COVID-19. You can find more information here.

Most people don’t need medical attention for the flu. But if you’re in a high-risk group, or experience severe symptoms, such as high fever, severe shortness of breath or chest pain, seek medical attention immediately.

For up-to-date information about the 2022-2023 flu season, visit https://www.cdc.gov/flu/season/faq-flu-season-2022-2023.htm

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

Tag You’re It – Time Off

Employee Benefits, Time Off

When is the last time you broke free from your workload for that feeling of vacation bliss where you could truly unplug and relax in a change of scenery?  Time off, whether a just a day or a planned vacation is not a negotiable luxury, but crucial for maintaining good health and enjoying an enriched life. Taking even a modest vacation can give your body a break from chronic stress that can contribute to anxiety, depression, insomnia and more. Whether it’s a road trip through majestic parks, discovering the vibrancy of a shimmering city, or just taking some time to enjoy your neighborhood, you’ll create meaningful memories as well as free up mental space for better productivity, creativity, and overall mental health.

Time off is a part of your total compensation package with GW so take advantage of it!  As a way to recognize how important it is for you to take your paid time off, we will be running a “tag you’re it” benefits campaign this month! During September, tag the Benefits Twitter account (@gw_benefits) and a coworker and share your favorite vacation picture or staycation recommendation. All participants will be entered into a raffle for a new travel backpack. We are excited to see your entries and help us encourage one another to prioritize our health and use our well-earned time away.

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.

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