BalancedLIVING Summer 2015
Got 5 Minutes? Change Your Life pg 4 How to Raise Emotionally Healthy Kids pp. 8-9
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BalancedLiving Spring 2015
MINES & Associates 10367 West Centennial Road Littleton, Colorado 80127 800.873.7138 www.MINESandAssociates.com
A word from your Employee Assistance Program... Welcome to the Summer 2015 issue of Balanced Living!
Right about now the rain clouds of Spring should be clearing, hopefully, and the Sun will come out to warm things up, and likewise our resources this quarter on depression and taking 5 minutes to change your life should help you clear your own clouds and bring out the sun. But don’t forget to stay hydrated when the sun does come out, and to help with that check out the article on the importance of water.
But don’t forget about the kids! This is their favorite season too. Check out our article on raising emotionally healthy kids and when you’re done with that try out our new breathing exercise in MINES Eye. Oh and don’t forget to try out the recipe for Sesame Chicken, a perfect, zesty summer dish!
And please, if those pesky clouds just don’t seem to be going away, remember we’re here to help! Don’t hesitate to call your Employee Assistance Program at 1-800-873-7138. To your health!
– The MINES Team
. . . . . . . . C redits . . . . . . . Krames Staywell Got 5 Minutes? Change Your Life pg. 4 The Wonders of Water pg. 5 Depression pp. 6-7 Wellness Library Health and Vitality Communications ©2014 How to Raise Emotionally Healthy Kids pp. 8-9 The MINES Team MINES Eye pg. 10 www.food.com Recipe: Sesame Chicken pg. 11
Our theme for 2014, Total Wellbeing, has been designed to help bridge the gap between our potential and optimal wellbeing. We will supply the knowledge necessary to support healthy lifestyles in order to be well in both body and mind. With this idea of mind-body relationship at the forefront, our topics will focus on the 8 dimensions of wellness: Physical, Occupational, Intellectual, Environmental, Financial, Social, Spiritual, and Emotional Wellness. Each month we will explore how different aspects of wellbeing are connected to each other and more importantly how they apply to you so you can achieve balance and promote your own Total Wellbeing.
Total Wellbeing
The Year of Integration
Physical Spiritual Intellectual Social
Total
Emotional Financial Occupational Environmental
Keep an eye out on MINES & Associates in 2014 as we explore the mental health landscape. From financial planning to social influence, physical wellness to emotional health, all aspects of your life are connected and can affect your wellbeing. Let us help you stay on top of this constantly shifting world and make your wellbeing easier to focus on than ever before.
MINESBlog
A Fresh Perspective This year we will be talking about all kinds of innovative and useful topics centered around wellbeing and how it relates to you and the world you live in. So we invite you to get in on the conversation today. Read great articles, ask questions, and keep on top of what MINES is up to. See something you like? Rate it on our blog or tell us about it. Want to see something specific? Let us know what interests you and how MINES can help. Just go to www.minesblog.wordpress.com
Webinar Series
Useful Resources for the Mindful Professional
Wellbeing
Join our partner, Brown Richards, for any of their monthly webinars. This year they will cover a huge array of topics from paying for college, single parent survival tips, optimizing brain power, and much more! Visit our website to learn more, or register for upcoming events at www.minesandassociates.com/webinar.
Is there a topic you’d like to see us explore? We’d love to hear from you.
Shoot us an e-mail at communications@minesandassociates.com and let us know what you’d like to see.
www.MINESandAssociates.com | 800.873.7138
Got 5 Minutes? Change Your Life How does your day begin? Do stressful thoughts and worries fill your head? Does the way you think about them add to your anxiety about what lies ahead? Would you like to find a different way to start the day?
“It’s easy to fall into habits of thinking that increase stress, but by doing a five-minute exercise that promotes peace, contentment, and purpose, your way of thinking and your day can be more calm and balanced,” says Jeffrey Brantley, M.D., director of the mindfulness-based stress-reduction program at Duke University’s Center for Integrative Medicine and author of Five Good Minutes. The concept is simple: Every morning take five minutes to apply attention, intention, and wholeheartedness to a helpful activity.
•
• •
Get ready
Begin by doing the following before each exercise.
Breathe mindfully for about a minute. To do so, allow your body to breathe naturally while you pay attention to your breath moving in and out. Don’t try to control your breathing or thoughts.
“Paying attention to your breathing helps you be more aware of the present moment instead of regretting the past or worrying about some future event,” says Dr. Brantley. Set your intention, as a way of pointing yourself toward a goal or value that’s important to you. As far as the exercises are concerned, your intention could be to become more peaceful, content, or joyous.
Take five
When you’re ready, pick one of the following exercises and do it wholeheartedly, with all your attention and energy. •
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Have a silent retreat. Take five minutes to quiet your mind by finding a quiet place where you can notice your breathing in silence as you let go of any urgency to be somewhere else. Return to this place of stillness if a stressful situation arises later in the day.
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• •
•
Record your joys. Take five minutes to make a list of the experiences and events that bring you joy, such as fishing, listening to music, spending time with your family, doing something for someone, talking with a friend, or playing with your pet. “By taking note of the little joys in your life, you open yourself to more happiness,” says Dr. Brantley.
Melt that frown. Don’t let a frown shadow your day. It’s hard to be angry or sad with a smile on your face. Take five minutes and smile while you wash the dishes or do some other chore. Look for the extraordinary in the ordinary. This exercise is about finding the miraculous in daily life and searching for the unique in the mundane. Take five minutes to observe the less noticeable things in your morning, such as the sound of birds chirping outside your window, the wind rustling in the trees, or the smile on a baby’s face. Give up grumpy mornings. Make a list of all the good things that happened to you in the past week.
Fuel your optimism. Start your morning by coming up with as many hopeful thoughts for yourself, your loved ones, and the planet as you can. For example: I have hope that everything goes smoothly at work today. I have hope that my family is healthy and happy. I have hope that my friends are having good experiences today. I have hope the world will be peaceful today. Explore the mystery of being human. Ask yourself the following questions, or ones that come to mind, and listen for whatever answers arise. What would it be like to love my spouse/partner/family more generously? What if I didn’t always have to be right? What would it be like to be flowing with life, not against it?
“So much of our stress and unhappiness come from feelings of fear, separation, and judgment,” says Dr. Brantley. “These exercises invite you to shift your patterns of thinking to embrace joy and acceptance.” M
The Wonders of Water We all know that April showers bring May flowers because flowers need water to thrive. But did you know that you need water just as much as those flowers do? Water is essential for good health. It’s as important as any vitamin or mineral. Drinking enough water every day is necessary to help keep your body working at its best. The benefits of drinking plenty of water are seemingly endless.
Water can protect you from heat exhaustion and can insulate your body when you’re cold. Drinking water helps keep your skin, eyes, mouth, and nose moist. It also removes waste and transports nutrients. Your body is made up of approximately 60 percent water (water accounts for about 60% of body weight in average adult man and 50% of body weight in average adult woman). You lose nearly 10 cups of water (about 83 ounces, which is almost seven soda cans filled with water) every day through breathing, sweating, and other bodily functions.
To replace the water you lose, you need to drink eight 8-ounce glasses of water every day. Physically active people should add another one to three cups (roughly 8 to 24 ounces) of water for each hour of activity. If water you lose isn’t replaced, you can become dehydrated. Thirst, headache, fatigue, and weakness are all signs that your body may be running on empty. Extreme dehydration can cause muscle spasms and kidney failure.
Not just water Although water is a necessary part of any diet, it doesn’t have to be boring. You can get the amount of water you need from a variety of beverages and foods. Skim milk, fruit juice, and other water-based drinks, such as decaffeinated tea, can help keep your fluid level high. It’s best to limit beverages with caffeine, such as certain soft drinks and coffee, because caffeine can dehydrate you. Solid foods can also help supplement your body’s water supply. Fruits such as watermelon, grapefruit, and apples are all good sources of water. Lettuce, broccoli, and carrots also contain a lot of water.
Take a break No matter how busy you are, make time to drink water. If you don’t want to take a break to drink water, try these ideas: • Make it a habit to take a bottle of water with you everywhere you go. Sip it in your car, on the bus, or at your desk. • Instead of a soft drink or coffee, have a glass of water or skim milk with your meals. • Don’t pass a drinking fountain without taking a quick sip. • Drink plenty of water before, during, and after exercise. M
“Drinking enough water every day is necessary to help keep your body working at its best. The benefits of drinking plenty of water are seemingly endless.” Summer 2015 Balanced Living 5
Depression Millions of people in the United States suffer from depression. About twice as many women as men suffer from this medical condition. Major depression is a whole-body illness that affects a person’s body, feelings, thoughts, and behavior. Everyone experiences bouts of the blues or periods of sadness now and then. However, if these feelings last more than a couple of weeks or interfere with daily life, a person may be suffering from clinical depression. Depression involves a set of symptoms that can last for months and sometimes years. It is not a sign of personal weakness or a condition that can be willed or wished away. People with depression cannot merely “pull themselves together” and get better.
Causes The causes of depression are not always known. Research shows the tendency to develop depression may be inherited and that an uneven balance of naturally occurring moodinfluencing chemicals in the brain can play a role. People who have a poor self-image, who view themselves negatively, or who are easily overwhelmed by life challenges may be more likely than others to experience depression. A serious loss, chronic illness, difficult relationship, or unwelcome change can trigger depression.
Symptoms The two major symptoms of depression include a depressed mood and an inability to enjoy life. Depression may also include: • • • • • • • • •
Fatigue Sleep disturbances (sleeping too much or difficulty sleeping) Change in appetite (eating too much or too little, sometimes weight gain or weight loss) Poor concentration Feelings of guilt, worthlessness, or helplessness General irritability Thoughts of death or suicide; suicide attempt Vague physical aches and pains, such as stomachaches and headaches Excessive crying
“Everyone experiences bouts of the blues or periods of sadness now and then. However, if these feelings last more than a couple of weeks or interfere with daily life, a person may be suffering from clinical depression.”
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“Counseling can give you support and strategies for coping and learning new ways to think about situations in your life. With the treatment of depression, recovery is the rule, not the exception.”
Treatment Treatment for depression can include counseling, medications, or both. If you take medication, you should begin to feel better within 4 to 6 weeks. Counseling can give you support and strategies for coping and learning new ways to think about situations in your life. With the treatment of depression, recovery is the rule, not the exception. • Share your treatment plan with people close to you. Talk to friends and relatives and explain what you are going through. • Take medications exactly they way they are prescribed. You may be tempted to stop taking your medications too soon. However, it is important to keep taking them until your doctor says to stop, even if you begin feeling better. Keep in mind that it may take 2 to 4 weeks to see a noticeable change. • Report any unusual medication side effects to your doctor, especially if the side effects interfere with your ability to function. • Keep all follow-up appointments you have with your doctor or therapist. Do not miss an appointment, even if you are feeling better that day. • Schedule pleasant activities into your day. People tend to feel better when they are doing activities they enjoy.
Self-Care Steps for Depression
• Set realistic goals for yourself, and avoid taking on a great deal of responsibility. • Divide your workload. Break large tasks into small ones, set priorities, and don’t be hard on yourself if you are unable to get everything finished. • Do activities that make you feel better, such as exercising moderately, going to a movie, or attending social events. • Do not expect to “snap out” of your depression. Instead, help yourself as much as you can and do not blame yourself for not being up to par. • Contact your doctor if your symptoms aren’t improving. Most people begin feeling better within a couple of weeks.
Decision Guide for Depression Symptoms/Signs
Action
Occasional feelings of “being down” lasting a few days but not interfering with daily activities
Use self-care
Symptoms of depression
See provider
Periods of the blues associated with the menstrual cycle
Symptoms of depression leading to inability to care for dependents Confused about whereabouts, time, or date; unfamiliar with family or friends Hallucinations or violent behavior
Threatening suicide or harm to others
M
See provider See provider Call 911 Call 911 Call 911
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Raising Emotionally Healthy Kids If you’re like many parents, you probably haven’t given as much thought to your child’s emotional health as you have to the child’s physical well-being. “Emotional health is an area that a lot of pediatricians overlook and, as a result, so do many parents,” says Juliette TuakliWilliams, M.D., M.PH., a clinical instructor of pediatrics at Boston University School of Medicine.
But emotional well-being is no less important than, say, making sure your child gets immunized on schedule. By supporting the youngster’s emotional health, you’ll nurture his or her spirits, which can influence everything from self-esteem to a child’s ability to form relationships with you and other adults and children. Dr. Tuakli-Williams offers these suggestions for enhancing your child’s emotional development from birth through the teen years.
Take baby’s cues During the first two months of a child’s life, regard your baby with an open mind and pay attention to the infant’s behavior and various cries and ways for expressing hunger, distress, boredom, displeasure, and pleasure.
“I think most children come into the world with a basic temperament that essentially takes them through the rest of their lives,” says Dr. Tuakli-Williams. “The sooner you learn to appreciate your baby’s personality and work with it, the happier everyone will be.”
Give toddlers time More than anything else, toddlers need to feel important to their parents. To make your toddler feel appreciated, try to spend at least 30 to 60 undivided minutes each day with your child. “No matter what else is going on in your life, take time each day and engage totally and completely with your child in activity that’s driven by your child,” advises Dr. Tuakli-Williams. “Having a predictable daily connection goes a long way toward enhancing your child’s sense of security and self-importance.” And if you haven’t already begun to do so, read up on what’s age-appropriate behavior for your child or attend a parenting class. By understanding where your child is developmentally, you’ll be better able to manage behavior problems.
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Be available to school-aged kids Entering kindergarten is an important emotional landmark for children that parents should recognize, as are the various “graduations” from lower to junior high and on to high school.
“Parents make a grievous error by regarding them as no big deal,” says Dr. Tuakli-Williams. School, in general, can unearth a host of emotional issues, from fitting in and making friends to meeting academic and social expectations within the school and at home. To help your child better deal with school anxiety, be available at the end of each day so the youngster can talk things out.
Share your experiences
The teenage years are a time when children separate from their parents emotionally. Though it may not seem the children want anything to do with you, “they still need you,” says Dr. Tuakli-Williams. Your role: to be on the periphery of your child’s life while watching for signs of distress, such as: falling grades; truancy; substance abuse; social, emotional or physical withdrawal from the family or others; and/or risky sexual activity. At this stage, children are confronting their budding sexuality and self-image. “To help your child better cope with this emotionally complex time, talk about your own experiences as a teenager or those of friends or family members,” advises Dr. Tuakli-Williams. Recounting these anecdotes can “give teens a frame of reference,” says Dr. Tuakli-Williams. “They won’t thank you or acknowledge it, but they’ll use it as a source of comfort.” M
“...emotional well-being is no less important than, say, making sure your child gets immunized on schedule. By supporting the youngster’s emotional health, you’ll nurture his or her spirits, which can influence everything from self-esteem to a child’s ability to form relationships with you and other adults and children.”
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MINESEye
The importance of staying mindful.
With MINES Eye we will focus on meditation techniques, basic yoga poses, and mindfulness practices to help you stay in control of your thoughts and expand the capabilities of your mind as well as body.
Mindful Listening Exercise
Next up on our meditation and mindfulness list is a technique that involves using your sense of hearing to focus on your environment to help push away busy thoughts and bring peace of mind.
Step 1
Begin by picking something to listen to. What you pick does not matter as long as it is something that you will find soothing and relaxing. Your options might include a piece of music you have not heard before, as the unfamiliarity will increase your focus. You could also choose to go to a peaceful spot outdoors and use the sounds of nature for you exercise. If you opt for music, please note that it is best to use headphones to help immerse yourself in the sounds that you will be listening to while you do this exercise.
Step 2
Once your sounds of choice are ready, close your eyes and begin listening to the sounds as they envelope your senses. Try not to think about what you’re listening to and instead try to think of the sounds as a river that are swimming in and just going along with the current. Get lost in the sound, listen to the intricacies of the melody of the song or nature around you. Try to hear the sounds below the sounds and hear things that you have never paid attention to before. Don’t allow yourself to get stuck on one sound or focus too hard on sounds that are familiar to you already. Move from sound to sound in search of something new
Step 3
Continue this for at least 5 to 10 minutes, or as long as you please, and try to maintain focus the entire time. Remember to breathe evenly and remain calm and centered for the duration. As you practice this exercise you will notice that you become better at being mindful of your environment as you begin to pick up subtleties in the sounds of the environment around you.
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SEASONAL RECIPE
Sesame Chicken Ingredients: • • • • • • • •
6 boneless skinless chicken breast halves, pat dry with paper towels 1/2 cup honey 1/2 cup soy sauce or low-sodium soy sauce 1 cup water 2 tablespoons cornstarch 1/2 to 1 teaspoon ground ginger (fresh is better) 1/2 to 1 teaspoon red pepper flakes (optional) 1 tablespoon toasted sesame seeds
Directions: 1. Cut chicken breast into 1 inch strips or bite-sized pieces. 2. Heat a large, non-stick skillet that has been sprayed with cooking spray, over mediumhigh heat. 3. Cook chicken for about 6 minutes or until no longer pink. 4. Mix together honey, soy sauce, water, corn starch, ginger, and red pepper flakes. 5. Whisk until no corn starch lumps appear. 6. Pour sauce mixture into skillet with chicken. 7. Cook until sauce thickens slightly. 8. You can add more water if sauce is too thick. 9. Sprinkle with sesame seeds. 10. Cover and simmer for 10 minutes or until chicken starts to soak up the sauce. All done, enjoy! Makes approximately 6 servings Nutritional analysis (per serving): 258.8 calories; 37 g fat (0.8 g sat); 75.5 mg cholesterol; 27.8 g carbohydrates; 23.6 g from sugars; 28.1 g protein; 0.6 g fiber; 1480.4 mg sodium. M
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Helping you keep
your balance
Your Employee Assistance Program is here for you 24 hours a day, 7 days a week It’s confidential, FREE, and available to you and your family. For information or confidential assistance call 1-800-873-7138