Summer 2019
BalancedLiving Anniversary Reactions to a Traumatic Event pp. 6-7 Exercise Goals for Healthy Living pp. 8-9
...Also In this issue... Using Your Mind to Heal Your Body Balancing Your Home Life, Work Life, and Free Time MINES Eye: Cognative Journaling
BalancedLiving Summer 2019
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 2019 issue of BalancedLiving!
The summer heat is right around the corner but that doesn’t mean life is going to slow down to let us smell the flowers, which is why we have to make time by practicing good work/life balance! To help, we’ve packed this issue with resources aimed at helping you strike the perfect balance! First up, page 4 has an article on using your mind to help heal your body. Sound odd? No worries, nothing magic about it, just good ol’ mindfulness. Next, page 5 is all about balancing work, personal, and free time to help make the most of your days. Page 6 looks at the reactions people have on anniversaries of traumatic events, a very important topic that is too familiar these days. Page 8 will help you set up some good exercise goals, and then we wrap up with a guide to cognitive journaling on page 10 and a yummy recipe for some tasty ground beef gyros on page 11! Remember your Employee Assistance Program is available 24/7 at 1-800-873-7138 to help you with issues in your life that may be going on this summer or anytime of the year. To your health!
– The MINES Team
. . . . . . . . Credits . . . . . . .
Wellness Library Health Ink and Vitality Communications ©2019 Using Your Mind to Heal Your Body pg. 4 Life Advantages - Author Delvina Miremadi ©2019 Balancing Your Home Life, Work, Life and Free Time pg. 5 Substance Abuse and Mental Health Services Administration ©2019 Anniversary Reactions to a Traumatic Event pp. 6-7 The Staywell Company, LLC ©2019 Exercise Goals for Healthy Living pp. 8-9 The MINES Team MINES Eye: Cognative Journaling pg. 10 www.food.com Recipe: Ground Beef Gyros pg. 11
Total
Wellbeing
2019
TotalWellbeing is your way to connect the dots between the 8 core dimensions of wellness: Physical, Occupational, Intellectual, Environmental, Financial, Social, Spiritual, and Emotional Wellness. Understanding these dimensions is the first step toward a sense of complete wellbeing. In 2019 we take ideas around wellbeing and tie them into the bigger picture, your community, and the rest of the world. It is important to understand the influence that the world has on our wellbeing and the influence we may have on others. All year we will be looking at ways to strengthen your connection with your community by providing information, insight, and resources to help on a personal level along with ways to give back to the people around you so we can all thrive together!
Enhancing Awareness Inspire Wellbeing
The 8 dimensions of wellbeing don’t just apply to one person, they apply to everyone we know and everything we do. Social influence is a huge factor that contributes to each of our levels of wellness, but it all starts with the individual. With this in mind, our challenge to you in 2019 is to see how you can apply wellness goals and concepts to the activities you do everyday. Any time you learn something new, teach someone else and help them use it to enhance their own life!
Total Wellbeing World View
In 2019 we will continue to build on the concept of wellbeing awareness. We will be providing resources, stories, and tools to help you see the bigger wellness picture from your community to the rest of the world. Check out our articles in this magazine and head to minesandassociates.com/newsletters to check out our monthly newsletter with even more great wellness information.
Wellness Webinars
Support from the experts Join MINES for any of our free monthly webinars. 2019 will cover great new topics ranging from improving your credit, having a stress free summer, turning negatives to positives, 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
Using Your Mind to Heal Your Body When you're ill or in pain, taking time to look at your habits, diet, and attitude may provide insight into what ails you. "Clearly, the more active you become on your own behalf, the more likely you'll do well," says James S. Gordon, M.D., director of the Center for Mind-Body Medicine in Washington, D.C., and author of "Manifesto for a New Medicine." "Thinking about your illness, what may have caused it and what you can do to speed your recovery, may minimize your need for drugs and surgery because doing so maximizes your capacity for helping yourself." The following tips may help you move faster from diagnosis to recovery by using your mind to get more involved in your care.
Strive for self-awareness
Heredity and infections cause many illnesses. But some conditions are part psychological, part behavioral, and people often play more of a role in causing health problems than they realize. Asking yourself questions can help you get at the root of a health problem and on the road to recovery. Start with: How did this condition come about? Is there something going on in my life that could be causing it? If you suffer from chronic neck pain, for instance, there may be a connection between your pain and the way you sit hunched over your desk all day.
Look at your diet
Take a close look at your diet and eating habits as the next step in the process. An unhealthful diet can cause many health problems, including diabetes, chronic heartburn, heart disease, and general malaise. "Many people eat too much and are overweight as a result," Dr. Gordon says. "And, there's increasing evidence that obesity predisposes you to a variety of illnesses and that maintaining a healthful weight can contribute to longevity."
There are also some common foods many people are sensitive to, such as coffee, milk, and red meat, as well as food additives and preservatives. "Depending on your symptoms, you might consider eliminating these foods for a while to see if your symptoms diminish," Dr. Gordon says. "As a general rule, I suggest people who want to eat more healthfully include large quantities of fiber-rich raw fruits and vegetables in their diets, as well as a morning helping of wheat and oat bran."
Focus on the possible
If you're diagnosed with an illness, take steps to learn about it, including the range of symptoms and outcomes.
"The dominant mode in traditional medicine is to focus on the disease and all the terrible things that might happen," Dr. Gordon says. "If you're diagnosed with multiple sclerosis, for example, you would be told it's degenerative and that, in most people, the disability worsens and becomes permanent. By accepting this prediction, the disease and your fears about it can take over your life." As an alternative, stay focused on the best possible prognosis instead of the worst-case scenario. You may also want to investigate alternative treatments. "If you do some research, you may find a treatment that will at least be a complement to your conventional therapy," Dr. Gordon says. M
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Summer 2019 Balanced Living
Balancing Your Home Life, Work Life, and Free Time Despite the ongoing quest for work-life balance, many of us struggle to understand what this concept actually means. By definition, balance often implies that all parts are proportional or of equal strength in order to create stability. However, this would mean that everyone would have to make each part of his or her life equal to every other part in order to feel a sense of balance. For example, if a person loves to run and does so every day, then by this definition, the person would study, socialize, and work for an equal amount of time that day. But this isn’t really feasible, nor is it what people mean when they say they want to live a balanced life. So then, what does it mean to be balanced, especially in the chaos of being a wife, husband, father, mother, friend, employee, or employer?
The truth is, we could all use a little help defining what balance looks and feels like in our lives. It may be different than your parents, your friends, or your significant other. What’s important is that you find a balance that allows you to feel both happiness and accomplishment at the end of each day. Take this quiz to get started and help identify how well you are balancing your personal, school, work, and private time. Answer yes or no to each of the following questions.
Home Life
Work Life
• Does your family feel that you spend enough time with them?
• Have you considered long-term career goals or where you want your career to take you?
• Do you connect with family about household responsibilities in a constructive way?
• Can you complete your job during the hours you spend at your job?
• Are family meetings (to discuss errands, chores, problems, etc.) a routine in your household?
• Do you prepare for meals, trips, and family occasions ahead of time?
• Can you adequately handle your assigned work duties? • Are you and your family comfortably supported by the amount of money you make?
Free Time
• Do you partake in a regular exercise program (bike riding, going to fitness classes, attending a gym)? • Do you take time off for you (for instance, taking a vacation within the past year)?
• Are you active in developing interests like painting, playing a musical instrument, or furthering your education?
When you take time for yourself, like to take a bath or read a book, do you feel it’s acceptable? Some of us may feel guilty if we aren’t spending this free time with loved ones. Tally up how many “Yes’s” and “No’s” you have. If you answered “No” to more than three of these questions, then this quiz has identified areas where you can improve. Take a careful look and think about how you can spend the next week focusing on these specific areas in your life. The ultimate goal is to find your inner balance by ending each day feeling complete, feeling as though you accomplished what you set out to do that day and enjoyed it. M Summer 2019 Balanced Living 5
Anniversary Reactions to a Traumatic Event As the anniversary of a disaster or traumatic event approaches, many survivors report a return of restlessness and fear. Psychological literature calls it the anniversary reaction and defines it as an individual’s response to unresolved grief resulting from significant losses. The anniversary reaction can involve several days or even weeks of anxiety, anger, nightmares, flashbacks, depression, or fear.
On a more positive note, the anniversary of a disaster or traumatic event also can provide an opportunity for emotional healing. Individuals can make significant progress in working through the natural grieving process by recognizing, acknowledging, and paying attention to the feelings and issues that surface during their anniversary reaction. These feelings and issues can help individuals develop perspective on the event and figure out where it fits in their hearts, minds, and lives. It is important to note that not all survivors of a disaster or traumatic event experience an anniversary reaction. Those who do, however, may be troubled because they did not expect and do not understand their reaction. For these individuals, knowing what to expect in advance may be helpful. Common anniversary reactions among survivors of a disaster or traumatic event include:
• Memories, Dreams, Thoughts, and Feelings: Individuals may replay memories, thoughts, and feelings about the event, which they can’t turn off. They may see repeated images and scenes associated with the trauma or relive the event over and over. They may have recurring dreams or nightmares. These reactions may be as vivid on the anniversary as they were at the actual time of the disaster or traumatic event.
• Grief and Sadness: Individuals may experience grief and sadness related to the loss of income, employment, a home, or a loved one. Even people who have moved to new homes often feel a sense of loss on the anniversary. Those who were forced to relocate to another community may experience intense homesickness for their old neighborhoods. • Fear and Anxiety: Fear and anxiety may resurface around the time of the anniversary, leading to jumpiness, startled responses, and vigilance about safety. These feelings may be particularly strong for individuals who are still working through the grieving process.
“Many survivors welcome the cleansing tears, commemoration, and fellowship that the anniversary of the event offers. They see it as a time to honor the memory of what they have lost. They might light a candle, share favorite memories and stories, or attend a worship service.”
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Summer 2019 Balanced Living
• Frustration, Anger, and Guilt: The anniversary may reawaken frustration and anger about the disaster or traumatic event. Survivors may be reminded of the possessions, homes, or loved ones they lost; the time taken away from their lives; the frustrations with bureaucratic aspects of the recovery process; and the slow process of rebuilding and healing. Individuals may also experience guilt about survival. These feelings may be particularly strong for individuals who are not fully recovered financially and emotionally. • Avoidance: Some survivors try to protect themselves from experiencing an anniversary reaction by avoiding reminders of the event and attempting to treat the anniversary as just an ordinary day. Even for these people, it can be helpful to learn about common reactions that they or their loved ones may encounter, so they are not surprised if reactions occur.
• Remembrance: Many survivors welcome the cleansing tears, commemoration, and fellowship that the anniversary of the event offers. They see it as a time to honor the memory of what they have lost. They might light a candle, share favorite memories and stories, or attend a worship service. • Reflection: The reflection brought about by the anniversary of a disaster or traumatic event is often a turning point in the recovery process. It is an opportunity for people to look back over the past year, recognize how far they have come, and give themselves credit for the challenges they surmounted. It is a time for survivors to look inward and to recognize and appreciate the courage, stamina, endurance, and resourcefulness that they and their loved ones showed during the recovery process. It is a time for people to look around and pause to appreciate the family members, friends, and others who supported them through the healing process. It is also a time when most people can look forward with a renewed sense of hope and purpose. Although these thoughts, feelings, and reactions can be very upsetting, it helps to understand that it is normal to have strong reactions to a disaster or traumatic event and its devastation many months later. Recovery from a disaster or traumatic event takes time, and it requires rebuilding on many levels - physically, emotionally, and spiritually. However, with patience, understanding, and support from family members and friends, you can emerge from a disaster or traumatic event stronger than before. If you are still having trouble coping, ask for help. Consult a counselor or mental health professional. In the workplace, you may be able to get assistance from your human resources department or your company’s Employee Assistance Program. M
Please remember: If you or a household member is going through a tough time, whether an anniversary of a traumatic event , or some other life event that is causing stress, depression, anxiety, or any other negative emotional or mental reaction, please do not hesitate to call MINES at 1-800-873-7138 to talk to someone right away. We are here to help!
Summer 2019 Balanced Living 7
Exercise Goals for Healthy Living You know it's important to stay active but still find yourself falling back on old habits. What can you do? Planning for exercise isn't hard if you make it a priority. To do that, you need to develop goals and an exercise plan that matches your needs and interests.
Knowing that you should exercise 30 minutes three to four times a week is not enough; you actually have to DO the exercise. Learn to keep up your motivation by setting exercise goals that fit your lifestyle.
Step up to exercise
These steps can help you define your personal goals and put them into action.
Step One: Figure out why you want to exercise. It sounds basic, but not all of us exercise for the same reasons. Knowing what motivates you can help you stay focused. Write down a list of what you hope to get from exercising. You may be unhappy that your clothes fit tighter than last fall. You may want to reduce your risk of heart disease. You might hope to play with your kids without getting winded. Or, you may want to work out your stress, feel more relaxed, and sleep better.
Step Two: Design an exercise program that will meet your goals. If your goal is endurance, gradually build up the amount of time you work out. If you want to lose weight, you need to do an aerobic exercise, such as walking or running, for at least 45 minutes at a time. If you are concerned about osteoporosis, weight-bearing exercise, such as walking, will help build strong bones. If you're not sure what exercise is best for your needs, talk with a trainer at a local gym. The ideal is an exercise program that incorporates aerobic exercise on some days, exercises to improve strength on other days, and balance and flexibility exercises on most days. The key is to find an exercise routine that you enjoy, then commit to doing it. Step Three: Choose your workout time wisely. One key to success is what time of day you plan to exercise. If you schedule your workout for the morning, but you are not a morning person, you may be setting yourself up for failure. Pick the time of day when you have the most energy and enthusiasm. Do you enjoy getting up early and starting the day off with a brisk walk? Or do you prefer working out your stress at the end of the day? Whatever your answer, that's when you should schedule most of your exercise.
“Make exercise a priority. Yes, getting exercise is as important as cleaning the house, paying your bills, or reading to your child. Simply put, exercise can help you have a healthier, longer life.�
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Summer 2019 Balanced Living
Staying motivated One of the differences between a person who exercises regularly and a person who doesn't is motivation. Each of us is motivated by different things. Find out what motivates you, and it will be easier to stick with good habits. These tips can help you put on your sneakers instead of turning on the television. • Make exercise a priority. Yes, getting exercise is as important as cleaning the house, paying your bills, or reading to your child. Simply put, exercise can help you have a healthier, longer life. So when you plan your week, schedule time for exercise, and treat it like an appointment that you can't break.
• X marks the spot. Studies show that some people are more likely to exercise when they keep track of their workouts. Try marking an X on your calendar every day that you work out. This may give you a sense of accomplishment, which will help you keep going. Or, try putting an X on the days you skipped. Seeing too many X's may make you mad enough to pick up where you left off. • Keep an exercise diary. Another way to keep track of your workouts is with an exercise diary. Jot down how long and how far you bike, how much weight you lift, or how many laps you swim. Or, if you own a computer, you may want to keep track on a spreadsheet. No matter what method you choose, having a record of what you've done, and of all of your personal bests, may be just the reward you need to keep going. • Join an event. Sign up for a fitness event such as a 5K run, a charity bike ride, or walkathon. Getting in shape to compete in a race can be a good motivator. A charity event can be motivating because when you cross the finish line, other people will benefit, too. • Exercise with a partner. Finding a friend to share your workouts gives you a chance to be social while you get fit. And knowing that your friend is relying on you will help keep you motivated.
• Join an exercise class or group. Aerobic, yoga, or other classes commit you to an exercise program and offer the opportunity to make new friends with the same fitness goals.
Dealing with setbacks
Old habits can be hard to change, and setbacks do happen. It doesn't mean that you're a failure. It just means that you're human. Try to look at a setback as part of the process of making change. When you find you've skipped a few workouts, make a plan to simply start again the next day. Don't focus on what you've missed; focus on what you plan to do. Make it your top priority. New habits won't form overnight. So keep at it. Your good health is worth the effort. M
Summer 2019 Balanced Living 9
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.
Cognitive Journaling
Cognitive behavioral therapy (CBT) is a popular and effective process for people to address many behavioral and emotional issues. CBT is based on the idea that our unique ways of thinking, feeling, and behaving are very important in how we perceive the world around us and our quality of life in both good and bad ways. CBT seeks to disrupt these patterns in order to allow us to perceive things in a better light and reduce the impact that negative thoughts have on our day to day lives. Cognitive journaling is where you write about your thoughts and feelings with the intent to identify why a certain event or action caused you to feel a certain way. See below for a guide on how to start cognitive journaling and things to keep in mind as you explore your thoughts in this new way. Principles to keep in mind while writing: The ABC Model of Cognition The ABC model looks at the way we think and react to events in our lives is based on Activating events, Beliefs, and Consequences. Basically, “A” happened, I believe “B” about “A”, therefore “C” happened. For example, I see a person I have not seen in a long time (Activating event), I remember this person as a childhood friend (Belief), I feel happy to see this person (Consequence). This is true for trauma as well. I hear a dog bark (A), I remember being attacked by a dog as a child (B), I feel afraid (C). This model of cognition will be important as you begin your journaling. Writing Goals • Falsifiability — Focus on describing facts, not opinions. • Nonjudgment — As you write down you thoughts, actions, and emotions, avoid any judgments about them or yourself. • Detail — When writing try and describe events, thoughts, feelings, emotions, context, and anything else in as much details as you can. Step by step 1. Write down the consequence (C), your emotion or behavior, that you feel was negative. 2. Write down the activating event (A) that caused your emotion or behavior. Try to frame it as “This (insert event) happened” or “The event that caused my behavior was...” 3. Write down your belief about the event and connect to the event directly. An example would be “When (insert event) happened I thought, or I believed...” 4. Challenge your belief. Ask yourself if the belief is true or not, useful or not useful. 5. Form a replacement belief. Write these down. You can have more than one. Make sure you test them. Are the beliefs realistic, logical, useful? If so try and use those replacement beliefs next time the activating event happens.
By using this process you will become better at identifying your emotions and beliefs that lead to negative outcomes. You will slowly become better at challenging these negative thoughts in an objective way allowing you to practice new and more positive reactions. M 10
Summer 2019 Balanced Living
SEASONAL RECIPE
Ground Beef Gyros
Ingredients:
SAUCE • 1 (8 ounce) container plain yogurt • 1/3 cup chopped seeded cucumber (thinly slice remainder of cucumber) • 2 tablespoons finely chopped onions • 1 garlic clove, minced • 1 teaspoon sugar
FILLING • 1 lb lean ground beef/turkey • 1 1/2 teaspoons dried oregano • 1 teaspoon garlic powder • 1 teaspoon onion powder • 1 teaspoon salt (optional) • 3/4 teaspoon pepper • 4 pita breads • 3 cups shredded lettuce • 1 large tomatoes, chopped • 1 small onion, chopped
Directions: 1. In a bowl, combine first 5 ingredients. 2. Cover and refrigerate. (If possible overnight). 3. In separate bowl, combine ground beef and seasonings. 4. Mix well. 5. Shape into 4 patties. 6. Grill, covered, (you can also use a toaster oven or broil these) over medium to high heat for 10 to 12 minutes or until meat is no longer pink, turning once. 7. Cut patties into thin slices. 8. Stuff into pitas. 9. Add lettuce,cucumber, tomato, and onion. 10. Serve with yogurt sauce. All done, enjoy! Makes approximately 4 servings Nutritional analysis (per serving): 436.4 calories; 14.3 g fat (6 g sat); 81.7 mg cholesterol; 44.1 g carbohydrates; 7.3 g from sugars; 31.6 g protein; 3.1 g fiber; 436.8 mg sodium. M Summer 2019 Balanced Living 11
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