For The Freaking Fun Of It!

By Jennifer Outcelt, Creative Content Architect

For some people out in the adult world, self-care, relaxation, recreation, and creative endeavors are a priority. For others, they are a distant second to career, house work, child care, and curling up on the couch clutching a cell phone paralyzed by pure exhaustion. Sure, each group of adults has sporadic episodes mimicking the other, yet the tendencies seem consistent. I, having previously believed myself to exist in the former group, find that I am in fact part of the latter. I’m offended by this self-realization, yet I don’t seem too sorry about realizing it.  It’s hard to complain to myself about myself… they both make such good points!

Basically, my priorities have taken it upon themselves to secretly shift into a realm where any fun activity is paired with guilt. I’ve found myself questioning the value of the time I’ve spent doing anything not directly correlated with an assignment or chore. I watch my 3 year old do 47 summersaults on the couch in a row with nary a care or goal in mind other than sheer delight. My envious eyes have identified her as a possible cause for this shift (though I wouldn’t dare allow an iota of resentment to manifest). Meanwhile, I’ve had a brand new iPad for 2 months that I purchased for the sole purpose of learning to draw digitally in procreate, and have yet to put more than 8 hours of creative fun into because, “I should probably fold that laundry instead.” With life and all its demands, I’ve been telling myself that fun must be earned… but good luck affording it. Is this the recommended outlook on self-care or fun for fun’s sake? H E double hockey sticks, NO.

There are countless benefits to relaxation and abstract endeavors. For one; stress relief (that one sounds nice). Also, increased energy for other work, more creative thought and problem solving, improved social skills, HAPPINESS, better health, bonding with others, new skills, and dang it all, just way more fun! So with all these benefits, why is it so difficult to jump away from the have-to-dos and dive completely recklessly into the want-to-dos?

Apparently, it’s just a matter of choice. You can convince yourself that any choice is the right one… I obviously convinced myself sacrificing creative art for laundry was the right choice. So why not switch it up and bat for the other team here? They have cooler jersey’s and seem to cheer way more. Plus, their roster is written in glitter pen on the back of a bar tab receipt! After reading an article reminding me of the power of fun (link below), I’m finally ready to be a part of the other team. Team “For The Freaking Fun Of It!”

https://www.nytimes.com/2021/12/23/well/mind/having-fun-suceeding-coronavirus-pandemic.html

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Combating Imposter Syndrome

This article is from RISQ Consulting’s Zywave client portal, a resource available to all RISQ Consulting clients. Please contact your Benefits Consultant or Account Executive for more information or for help setting up your own login.

Imposter syndrome is a feeling of self-doubt that affects how workers view their abilities and qualifications when they don’t think they belong or deserve their job. It can affect an employee’s work by impairing job performance, contributing to burnout and reducing overall job satisfaction.

In fact, according to the International Journal of Behavioral Science, around 70% of the population has experienced imposter syndrome at least once.

With an increase in remote work environments, imposter syndrome has worsened due to a lack of in-person interaction. Face-to-face interactions can provide feedback through body language, which employees lack when working from home. When working from home, workers can also become distracted by things such as pets and children. Furthermore, these distractions can increase stress and anxiety, contributing to self-critical feelings about job performance.

All of those factors can negatively impact your well-being as an employee. Consider these strategies to help combat imposter syndrome, including when working from home:

  • Let negative thoughts come and go. Negative feelings towards yourself are common. To combat the anxiety associated with them, it can be helpful to recognize them and avoid giving them further thought. Avoid being too hard on yourself.
  • Get together with co-workers. If there are in-person events at your workplace, consider attending them to interact face-to-face with co-workers. You could also consider scheduling a working lunch or post-work happy hour with a co-worker.
  • Talk about your experience. Sharing about your experience with imposter syndrome can help both you and those you work with feel less alone. Share your advice with co-workers to help spread knowledge and awareness.
  • Practice positive self-talk. Practicing affirmations and writing down the facts can weed out the false accusations in your head. Write down the positive ways you contribute to your workplace so you can recognize your accomplishments.
  • Have self-compassion. Perfection is not possible. When you’re experiencing negative thoughts, it’s essential to be kind to yourself. It’s also important to recognize that you were hired for your role for a reason.

You don’t have to combat imposter syndrome alone. Working remotely can foster feelings of isolation, but imposter syndrome affects millions of workers each year; therefore, it’s important to know you’re not the only one affected. Knowing how to combat it can help you and those you work with.

Prioritizing Your Well-being

In recent years, there has been a shift to organizations allowing employees to work remotely. This remote work option has given employees more time to focus on their well-being. While remote work can help improve overall job satisfaction, it can also have some adverse effects. Some aspects of remote work can negatively impact your mental health and, as a result, affect your physical well-being and job performance.

According to recent research from Zippia:

  • Almost half (40%) of remote workers say that struggling to unplug at the end of the workday is their biggest challenge.
  • Half (50%) of remote workers feel lonely at least once per week.

Driven in part by this social isolation, remote employees have started to shift towards prioritizing their well-being. With the increase in employees working from home, there has started to be a more significant focus on using extra time that was previously for commuting on other nonwork-related tasks. Some of these activities include extra sleep, leisure activities and home projects.

As a result, focusing some attention on your well-being will improve not only your physical and mental state but also your work experience. To prioritize your well-being, consider trying some of these strategies while working remotely:

  • Connect with co-workers. Connecting with others is important when working remotely to combat feelings of isolation. Make time to connect throughout the week by planning meet-ups such as post-work walks or lunches.
  • Exercise for 30 minutes daily. Exercise can help boost your mood and improve your overall well-being. Some typical workouts include yoga, biking, walking and stretching.
  • Schedule regular breaks. Take breaks throughout your day to help prevent daily burnout. Small breaks in your workday could include taking a short walk or making a snack.
  • Create a designated work space. When working in a remote environment, it’s important to have a space designated for work. This space should be somewhere you feel productive, such as a desk. Spaces like your bedroom or couch are associated with relaxation, so they may not be the best locations to be productive during the day.

If you’re a remote or hybrid employee, consider trying some of these tips to help prioritize your physical and mental health.

Every workplace is different, so consider how prioritizing your well-being can fit into your schedule. You could also reach out to your manager or co-workers to discuss prioritizing your well-being.

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6 Tips For Better Brain Health

This article is from RISQ Consulting’s Zywave client portal, a resource available to all RISQ Consulting clients. Please contact your Benefits Consultant or Account Executive for more information or for help setting up your own login.

A brief lapse in memory, such as misplacing your wallet or forgetting a birthday, is often associated with being overly busy or having an excessive amount of stress. In fact, memory loss is a common part of aging. What can be problematic is when the episodes of forgetfulness increase and intensify into a more severe problem, such as mild cognitive impairment or even Alzheimer’s disease.

This is why taking care of your brain health is essential. There are small daily efforts you can make to slow memory decline. Read on for six tips about taking care of your brain health.

  1. Exercise Daily

Physically active people are less likely to experience a decline in their mental function, according to the Mayo Clinic. The increased blood flow to the brain during exercise aids the natural brain connections that occur during aging. A simple routine of 30 minutes of physical activity daily can help boost your brain health. Try choosing an activity that will increase your heart rate, such as hiking, playing tennis or biking.

  1. Eat a Balanced Diet

A balanced diet not only helps physical health but cognitive functions as well. Try to incorporate foods high in monounsaturated fats, polyunsaturated fats and omega-3 fatty acids. These foods can include salmon, nuts and avocados, for example. It’s also important to avoid foods high in trans and saturated fats, such as processed foods and fatty cuts of beef.

  1. Get a Good Night’s Sleep

Sleep plays a vital role in overall health, including brain health. To get a good night’s sleep, you should aim for seven to eight consecutive hours of rest per night. This gives the brain a chance to detoxify and relax after each day, which is critical for a healthy brain and memory.

A lack of sleep can be a detriment to your brain health. If you’re having trouble sleeping, it can be helpful to reach out to your doctor.

  1. Participate in Social Activities

Regular social interactions can help decrease memory loss. This can especially be important if you live alone or work remotely. A simple way to incorporate social interaction into your daily life is to connect with loved ones such as family and friends. If you have time in your evenings, this could be a good opportunity to try a new hobby or class within your community.

  1. Activate Your Brain

The more mentally stimulated you are, the better your brain’s overall function will be. To engage in mental stimulation, you can participate in activities such as reading, brain games, painting and puzzles. If you’re looking for where to start with brain-stimulating exercises, reach out to your doctor for recommended resources.

  1. Receive Regular Check-ups

Certain health factors, such as artery and vein health, are critical to brain health and function. By going to regular check-ups, you’re able to get your blood pressure, blood sugar and cholesterol checked. Your doctor can tell you if your these and other numbers are in a healthy range. If not, they can provide care to help you get your numbers in a healthy range.

Conclusion

Brain health significantly impacts your memory and cognitive function. Practicing these six habits can positively impact your brain’s health. If you have further questions about how to better the health of your brain, reach out to your doctor for more information.

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5 Alternatives To Unhealthy Coping Mechanisms

This article is from RISQ Consulting’s Zywave client portal, a resource available to all RISQ Consulting clients. Please contact your Benefits Consultant or Account Executive for more information or for help setting up your own login.

When times get tough, it can be instinct to look for a coping mechanism. Coping mechanisms can help people feel like they’re escaping reality by relieving stress or being able to distract their minds. While this is a normal feeling, it becomes a problem when one turns to unhealthy coping mechanisms, which can be harmful in the long run.

This article explores ways to turn unhealthy coping mechanisms into healthier alternatives.

Unhealthy Coping Mechanisms

There are typically four main reasons people turn to unhealthy or destructive behaviors: mental health, stress, isolation and neurobiology. Here are some of the most common unhealthy coping mechanisms:

  • Oversleeping—Sleep is a common way that people try to escape. While sleep is good for your overall health, too much sleep can inhibit the amount of movement your body needs daily.
  • Excessive drug or alcohol use—Substance misuse can be a dangerous coping mechanism as it can have serious long-term side effects such as health complications, addiction and death.
  • Over- or under-eating—Over- or under-eating outside of the recommended guidance can cause health issues. Try to stay within the recommended daily intake guidance.
  • Impulsive retail spending—Excessive shopping can lead to financial problems. Making small purchases over time can also lead to hoarding or family problems.

Alternatives to Unhealthy Coping Mechanisms

It’s normal to have feelings of wanting to escape from reality due to stress or anxiety. Healthy coping mechanisms can help address stress and anxieties in a positive way—and also develop into long-lasting habits.

Check out these healthier alternatives for coping with stress or other unpleasant emotions:

  1. Create task lists. Unhealthy coping mechanisms can prevent you from reaching your short- and long-term goals. Making a task list of personal goals can help you achieve the things you want and elevate your mood by physically seeing your accomplishments when they’re checked off the list.
  2. Talk about stress. Find someone willing to listen to you, such as a close friend, family member or mental health professional. Putting your feelings into words can help alleviate stress and feelings.
  3. Address negative feelings. Negativity is a normal part of life. Trying to avoid it is called avoidance behavior, which can result in reaching for unhealthy coping mechanisms.
  4. Learn your triggers. Knowing what you negatively respond to can help help you keep track of and be aware of how you react.
  5. Pick up a new hobby. For example, outlets such as painting or picking up running can be therapeutic. Incorporate a frequent time and space to practice your new hobby.

Practice Healthy Coping Mechanisms

Having negative or overwhelming emotions is normal.   It’s important to consider using healthy coping mechanisms to help deal with stress. If you have an ongoing emotional problem, talk to your doctor or a mental health professional.

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Health Panel Calls for Routine Anxiety Screening for Adults

This article is from RISQ Consulting’s Zywave client portal, a resource available to all RISQ Consulting clients. Please contact your Benefits Consultant or Account Executive for more information or for help setting up your own login.

The U.S. Preventive Services Task Force (Task Force) recommends that adults under the age of 65 get regularly screened for anxiety. The draft recommendation applies to adults 19 and older who don’t have a diagnosed mental health disorder. It’s meant to help primary care clinicians identify early signs of anxiety, which can go undetected for years. This is the first time the Task Force has recommended anxiety screening in adult primary care without symptoms.

The Task Force, a group of independent disease prevention and medical experts, defines anxiety disorders as “characterized by greater duration or intensity of a stress response over everyday events.” Recognized types include generalized anxiety disorder, social anxiety disorder and agoraphobia.

The draft recommendation noted that the lifetime prevalence of anxiety disorders in adults in the United States is 40.4% for women and 26.4% for men. The recommendation was prioritized due to anxiety’s public health influence and the country’s increased focus on mental health in recent years.

“Our hope is that by raising awareness of these issues and having recommendations for clinicians, that we’ll be able to help all adults in the United States, including those who experience disparities.”

-Lori Pbert, Task Force member

The guidance stops short of recommending anxiety screening for people 65 and older since many common symptoms of aging—such as trouble sleeping, pain and fatigue—can also be symptoms of anxiety. The Task Force said there wasn’t enough evidence to determine the accuracy of screening tools in older adults to distinguish between anxiety symptoms and conditions of aging.

The Task Force advised clinicians to use their judgment in discussing anxiety with older patients. It also reiterated an earlier recommendation that adults of all ages undergo routine screening for depression.

What’s Next?

The proposed recommendation is not final and is in a public comment period through Oct. 17. This is an opportunity for the public to provide their input and perspectives for the Task Force to consider for its final approval.

The Task Force emphasizes that if you already show signs or symptoms of anxiety, you should be assessed and connected to care. Anxiety screening tools, including questionnaires and scales, have been developed and are available in primary care. If you have concerns about anxiety, contact your doctor.

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Peace of Mind

By Elva Perez, Employee Benefits Account Specialist

Peace. It’s a word much easier said than achieved. Inner peace, while completely within our own control, can feel especially hard to reach when there is a plethora of external factors constantly banging on our psyche’s door. In an effort to silence this constant bombardment I looked for a guide to help me truly manifest this word.

I found one.

The peace of mind I have created from these practices in my daily mindset has helped me achieve a level of peace that no one can disturb. Happiness is work, but the reward is a beautiful feeling that I can’t even begin to explain. The hardest practice for me was accepting what can’t be controlled. Once I learned this, life seemed so much simpler.

See if this guide is a good fit for your journey too. Finding Peace of Mind: 6 steps toward ting Serenity.

https://psychcentral.com/blog/how-to-achieve-peace-of-mind

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Suicide and Crisis Lifeline Help for Alaskans

By Ashley Snodgrass, Employee Benefits Analyst

As of July 16, 2022, the National Suicide Prevention Lifeline is changing to be more easily accessible. Now help is only a three-digit number (988) away.

According to Alaska Department of Health Division of Behavioral Health, this change has been planned for many years. The goal is to make it easier to connect anyone in distress to “compassionate, accessible support,” including trained crisis counselors.

I’d like to highlight some statistics that support why this hotline is needed. These are taken directly from the State of Alaska’s FAQ about the new 988 hotline:

“Alaska and the nation are experiencing a mental health crisis. But the crisis is not irreversible.

  • In Alaska in 2020, suicide was the leading cause of death for American Indian and Alaska Native youth ages 10-19, and for youth ages 10-14.  Suicide was the 2nd leading cause of death overall for all Alaska youth and young adults, ages 15-34.
  • According to the most recent Youth Risk Behavior Survey in 2019, over 1 in 3 Alaska high school students reported feeling sad or hopeless almost every day for 2 or more weeks in a row; 25% seriously considered attempting suicide; and nearly 20% attempted suicide.
  • When fully implemented, 988 will improve Alaska’s system of care that responds to individuals experiencing a behavioral health crisis.
  • Those statistics are sobering, but there is good news:
      • Suicide is most often preventable. For every person who dies by suicide annually, there are 316 people who seriously consider suicide but do not kill themselves.
      • Over 90% of people who attempt suicide go on to live out their lives.”

An FAQ about the 988 Hotline has been made available on the State of Alaska’s webpage, accessible at https://health.alaska.gov/dbh/Pages/Prevention/988/default.aspx#faq

I’ve compiled some additional resources for mental health services in Alaska below:

 

In case of emergency, always call 911 or go to your nearest emergency room for treatment.

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New Mental Health Crisis Dialing Code Launched July 16

This article is from RISQ Consulting’s Zywave client portal, a resource available to all RISQ Consulting clients. Please contact your Benefits Consultant or Account Executive for more information or for help setting up your own login.

 

The 988 Suicide and Crisis Lifeline (Lifeline) launched nationwide on July 16. Similar to dialing 911 for medical emergencies, people in emotional distress or suicidal crisis can call or text 988 and be connected immediately to trained counselors who will listen, provide support and connect them to resources if necessary.

The three-digit dialing code is new, but the Lifeline is not. Previously known as the National Suicide Prevention Lifeline, callers only reached the 24/7 national crisis hotline by dialing 1-800-273-8255 (TALK). The easy-to-remember dialing code (988) is meant to replace that number; however, callers will still be connected to the same services, regardless of which number is used. The Lifeline provides services in both English and Spanish.

“We have a three-digit number for medical emergencies; we need a three-digit number for psychological emergencies—and that’s what this is.”

– John Draper, executive director, Lifeline

The Lifeline

Since 2005, the Lifeline has been a network of roughly 200 crisis centers funded by the U.S. Department of Health and Human Services’ Substance Abuse and Mental Health Services Administration. Since its founding, the Lifeline has received more than 20 million calls from people in distress looking for help when they needed it most. Nearly 2.4 million calls occurred in 2020 alone, illustrating America’s current mental health crisis.

Spreading the Word About 988

Suicide is the second leading cause of death among preteens and adults aged 25 to 34, according to the Centers for Disease Control and Prevention. The Lifeline is a direct connection to compassionate, accessible care for anyone experiencing mental health-related distress, including thoughts of suicide, mental health or substance use crisis, or other emotional struggles. People can also call the Lifeline if they are worried about a loved one who may need emergency support.

Just as Americans know to call 911 in a medical emergency, it’s vital to spread the word about 988 in your own state. This new three-digit dialing code could provide immediate support during someone’s darkest hour.

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May Is Mental Health Awareness Month

This article is from RISQ Consulting’s Zywave client portal, a resource available to all RISQ Consulting clients. Please contact your Benefits Consultant or Account Executive for more information or for help setting up your own login.

 

What is mental health?

Your mental well-being includes how you think, act and feel. It also helps you cope with stress, relate to others and make decisions. According to the WHO, there’s not a specific definition of mental well-being. However, various studies agree that achieving a state of mental well-being includes being able to:

  • Realize your full potential.
  • Work productively.
  • Cope with normal stresses of life.
  • Contribute meaningfully to your community.

Mental well-being includes mental health, but goes far beyond treating mental illness. For example, you could go through a period of poor mental health but not necessarily have a diagnosable mental illness. And your mental health can change over time, depending on factors such as your workload, stress and work-life balance.

What is mental illness?

Mental illness refers to a variety of conditions that affect your mood or behavior, feelings or thinking. Mental illnesses can occur occasionally, while others are chronic and long-lasting. Common mental illnesses include anxiety, depression, schizophrenia and bipolar disorder.

Mental illness is more prevalent than you might think. According to the Centers for Disease Control and Prevention, 1 in 5 U.S. adults will experience a mental illness in any given year, and more than 50% will experience mental illness at some point in their life.

Why is mental well-being important?

Your mental well-being is tied directly to your physical health. Individuals with poor mental health or untreated mental illness are at risk of developing many chronic conditions like Type 2 diabetes, stroke, heart disease and obesity.

Poor mental health can also cause negative effects in your work life as well as in your social life. If you have poor mental health, you may experience productivity issues at work and may experience withdrawal or feelings of loneliness.

How can you improve your mental well-being?

Because it’s such a crucial component of your health, it’s important to focus on maintaining or improving your mental health. Here are three simple ways to do so every day:

  1. Express gratitude. Taking five minutes a day to write down the things that you are grateful for has been proven to lower stress levels and can help you change your mindset from negative to positive.
  2. Get exercise. You probably hear all the time how beneficial exercise is to your overall health, but it’s true. Exercising can improve brain function, reduce anxiety and improve your self-image.
  3. Get a good night’s sleep. Strive for seven to eight hours of sleep a night to improve your mental health.

Where can I learn more?

For more information about mental well-being, please contact your doctor.

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