Bracalente Manufacturing Group

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Each month, you will find helpful resources on different mental health topics.
Click on a topic below to be taken directly to that article.

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November 2025

An Attitude of Gratitude

As the leaves change and the year winds down, November becomes a reminder to reflect on what truly matters. It’s a time to slow down, appreciate the little things, and practice gratitude daily.

An attitude of gratitude is more than just saying “thank you”—it’s a mindset that shifts your focus from what’s lacking to what’s abundant in your life. It’s about consciously appreciating the good, even when life throws curveballs.

 Why It Matters

• Enhances mental wellness: Practicing gratitude can reduce stress and anxiety and increase happiness and resilience.
• Strengthens relationships: Expressing appreciation deepens connections.
• Improves physical health: Studies show grateful people sleep better and have fewer health complaints.

Here are a few simple ways to build your gratitude muscle:

• Gratitude journaling: Write down 3 things you’re thankful for each day.
• Mindful moments: Pause during the day to appreciate small joys.
• Express it: Tell someone why you appreciate them.
• Reframe: View challenges as opportunities for growth.
  • What can I learn from this?
  • What’s still good right now?

Click here for a printable version of this article.

Support for Veterans

Witting Tree Ceremony on 11/11/25

Just STARt the Conversation Podcast: Veteran Mental Health

October 2025

Powering Down is Not Just Beneficial for Electronics!

Taking time to “power down” for mental health isn’t just a luxury – it’s a necessity in today’s stressful world. If you feel like you are running on empty or overwhelmed by constant demands, stepping back can be a powerful act of self-preservation.

“Powering down” in the context of mental health means intentionally stepping back from stressors, responsibilities, or digital distractions to recharge emotionally and mentally. It’s like hitting the pause button on life’s constant demands so your mind can rest and reset.

Here’s what “powering down” might look like and why it matters:

Why Powering Down is Healthy 

• Gives your body a reset: When you’re stressed all the time, your body gets flooded with stress chemicals that wear you down. Taking a break helps your body relax and get back to normal.
• Allows you to feel again: If you shut down your emotions to avoid feeling bad, you also block out the good stuff—like joy and excitement. Resting gives your heart space to feel everything again.
• Makes relationships smoother: Stepping away from a tough moment helps you cool off. That way, when you come back, you can talk things through more calmly and kindly.

Signs You Might Need to Power Down

• You feel emotionally numb or detached from things you used
  to care about.
• You’re constantly exhausted, even after rest.
• You zone out during conversations or stressful moments.

  Suggested Ways to Power Down

• Unplugging from technology: Turning off your phone, logging out of social media, or avoiding emails for a while
• Taking quiet time: Meditating, journaling, or simply sitting in silence to reconnect with yourself
• Spending time in nature: Going for a walk, sitting in a park, or just breathing fresh air to calm your nervous system
• Talk to someone—a trusted friend or family member or consider speaking to a therapist

Click here for a printable version of this article.

September 2025

10 Meaningful Ways to Support Someone in Recovery from Addiction

Whether we realize it or not, many of us know someone who has struggled with addiction. It might be a relative who drank too much, a parent or partner whose substance use strained relationships, or a coworker whose behavior raised concerns. Over time, we may have learned to adapt, avoid, or even enable these patterns—until one day, something changes.

Suddenly, the person who once slurred their words is speaking clearly. The loved one who was distant is now showing up, engaging, and taking responsibility. They’ve begun a recovery journey. And now you’re wondering: What do I do? How do I support them?

It’s normal to feel uncertain. Recovery can feel like meeting someone all over again. But your support can make a powerful difference. Here are ten thoughtful ways to stand by someone in recovery:

1. Educate Yourself
   Learn about addiction and the recovery process. Understanding the science, challenges, and emotional toll can help you offer more compassionate and informed support.
2. Recognize That Recovery Is Unique
   There’s no one-size-fits-all approach. Each person’s path is different, and what works for one may not work for another.
3. Be Patient
   Recovery takes time. Your loved one may need to change their environment, routines, and relationships. Help them find new, healthy activities that don’t involve substance use—and avoid those that might trigger a relapse.
4. Celebrate Progress
   Acknowledge their efforts, no matter how small. Encouragement can be a powerful motivator during tough times.
5. Find Your Own Support
   It’s okay to feel overwhelmed. Groups like Al-Anon, NAMI, or family programs at treatment centers can offer guidance and community for you, too.
6. Avoid Shame
   Don’t shame them for their past or for relapses. They likely already carry guilt. Instead, offer empathy and understanding.
7. Use Respectful Language
   Words matter. Avoid labels like “addict” or “drunk.” Use person-first language, such as “a person in recovery.”
8. Ask How You Can Help
   Sometimes the best way to support someone is simply to ask. Let them tell you what they need.
9. Support Without Enabling
   It’s important to set healthy boundaries. Helping someone avoid consequences can unintentionally lead them back to harmful behaviors. Instead, offer emotional support while encouraging accountability.
10. Remember: It’s Their Journey
    You can’t do the work for them. They are responsible for their recovery—and that includes setbacks. Your role is to walk beside them, not carry them.

Recovery is a lifelong process, and your support can be a steady source of strength. By showing up with compassion, patience, and understanding, you’re helping to create a foundation for lasting change.

Click here for a printable version of this article.

Additional Resources
Addiction Red Flags
Just STARt the Conversation Podcast: Self-Awareness about Substance Use

August 2025

When It’s a Time to See a Therapist…Sooner

Recently, I noticed a new yard sign while driving to work. It wasn’t the typical election sign or one announcing an upcoming community yard sale. This sign was different – it only had a few words, and being void of color and graphics made it easier to read while driving.

“See a Therapist Sooner”

A thought-provoking statement, but what does it mean? Was it placed as a last word by a disgruntled ex or maybe by someone hoping to make meaning of a tragedy? Perhaps just a simple reminder to all that we don’t have to go through life’s challenges alone. There are therapists available to listen to us, empathize with us, and help us discover strategies to get through tough times. A simple statement to see a therapist sooner, before things become unmanageable or overwhelming.

Below are answers to some of the questions you may have about seeing a therapist. 

How do I get a therapist? Bracalente Manufacturing provides an Employee Assistance Program (EAP) that provides no-cost-to-you counseling through Mutual of Omaha. For more information, visit www.mutualofomaha.com/eap or call 800-316-2796. This employee benefit is not connected to your medical insurance.  If you choose to use insurance, log on to your medical insurance portal to identify in-network therapists or call the mental/behavioral health phone number listed on the back of your insurance card.

What can a therapist help me with? Therapists can help with managing a wide range of challenges from mental health symptoms to navigating life transitions. This may include strategies to reduce anxiety, depression, grief, anger or increase skills in communication, organization, or ways to cope. Many people meet with therapists for relationships issues, career goals, and parenting challenges. Therapists provide support and resources to help you achieve your goals and live your best life! 

What therapy is not.  There are many false beliefs associated with seeing a therapist which perpetuates negative stigma. Therapy does not mean you will be in therapy long term; many therapists provide a short-term solution-focused approach. Therapy does not mean you will be prescribed medication; it is your choice whether to explore medication options with a doctor as appropriate. Therapy does not mean everyone will know you see a therapist; therapy is confidential, and no one will know unless you tell them. If you decide to tell someone, you may be surprised how many people have been in therapy before you. 

Why see a therapist…sooner? Why wait? It is a sign of wisdom, not weakness, to seek help when you need it.

Mental Health Resources

Click here for a printable version of this article.

July 2025

Social Supports

What are social supports and why do I need them? I don’t even like people, that’s why I have a dog and a cat!

What are Social Supports?
Social supports include family, friends, neighbors, coworkers, students, and community members. They are the people in our lives who can help us in so many more ways than our K-9 and felines friends can. Sure, our four-legged friends are the best listeners, and they always seem to understand how we feel, but they are unable to provide us with feedback and helpful resources. Our social supports can do that – and so much more!

Benefits of Social Supports

• Mental Health: They improve our mental wellness by providing encouragement, validation, and understanding to help us get through life’s obstacles. They can equip us with tools to help us get through adversity. They help us build our resiliency. They celebrate our successes and accomplishments. When we have social supports, we feel less depressed, less anxious, and less stressed because they support us.
• Physical Health: We can all use an accountability partner to meet at the gym, challenge us to reduce carbs, or remind us to get a checkup. Having social supports has been linked to lower rates of heart disease and high blood pressure. There is also a lower rate of other chronic health problems.
• Improved Quality of Life: Our social supports provide us with a sense of belonging and a connection to the community and the world. They provide companionship by enjoying activities with us. Social interaction has been found to stimulate cognitive function and help us stay mentally sharp. Social supports are our tribe!
• Provide Help: Who doesn’t need help every now and then? Social supports can provide a ride to work when our car won’t start. They keep us informed of events or concerns in our community. Our social supports check in on things when we are out of town and alert us of concerns.

How do I get more social supports?
The best way to increase your social supports is to seek them where you already are! Speak with the people at your gym, office, school, community center, library, and special interest clubs. They are the volunteers working next to you where you support the cause you are passionate about and the hiking enthusiasts you meet on hiking trails. They are members of your book club at the local library. They are other people!

Be Someone’s Social Support
Everyone can be someone’s social support. Who do you encourage, assist, check on, and care about?

Click here for a printable version of this article.

June 2025

Benefits of Sunlight

Some of us may recall hearing a parent’s plea “Go outside and play!” Perhaps they needed a moment of quiet without little feet running through the house or maybe they knew that if we went outside, we would expel energy and be ready for bedtime without argument. Today, we know there are several benefits of sunlight, including improving our mental and physical health. Below are five of the benefits of sunlight, tips on best times, and cautions for catching some sunlight this spring.

What are the benefits of sunlight?

• Improved sleep – morning sun helps regulate wake/sleep cycles and daylight helps nighttime sleep
• Promotes overall mental well-being by reducing stress
• Helps reduce depressed mood and symptoms of seasonal affective disorder
• A natural way for our body to generate Vitamin D, which helps our immune system and is essential for bone health
• Can help with jetlag by signaling our bodies with morning sunlight

What is the best sunlight?

Morning sun between 8:00 am and 12:00 pm is considered best for making vitamin D the natural way. It is also less likely to cause sunburn, but still always remember sunscreen!

How much sunlight is helpful?

The length of time in the sun to reap the benefits varies according to geographic location, season, and skin tone. A general thought is to spend 10-30 minutes daily.

What happens if the sun isn’t shining?

What can you do on a rainy day or if you are unable to leave the indoors to catch some rays? Using nature in a slightly different way can still reduce your level of stress. Try using imagery by closing your eyes and visualizing nature. You can also take a virtual walk by viewing a beach cam.

Click here for a printable version of this article.

Click here for tips on reducing your skin cancer risk and checking for skin cancer.

May 2025

Why Mental Health Matters

Ever wonder why all the hype over mental health? What does it even mean and why is everyone talking about it? You work and take care of your responsibilities. You handle life’s stresses, but are you handling them well?

What is Mental Health?
Mental health includes moods, emotions, thoughts, beliefs, behaviors, and social well-being. Achieving a state of mental well-being enables you to cope with life’s stresses, to learn and develop skills, to achieve goals, and to contribute to your community. 

Why does Mental Health Matter?
Mental Health matters because it affects our physical health and our ability to live our best life! Consider riding a bicycle which requires both balance (our mental health) and action (our physical health). If your peddling action is not rhythmic and smooth, your balance becomes much more important, and it’s much more difficult to maintain stability. Conversely, if you do not maintain your balance, you lose focus and the ability to continue smooth peddling. If you master both mental health and physical health simultaneously, you are able to ride hands-free. What an exhilarating feeling!

Mind-Body Connection
Below are ways the mind and body are connected:

• Depression increases risk for diabetes, heart disease, and stroke.
• Anxiety can increase heart rate, create GI discomfort, and cause insomnia.
• Chronic pain can cause depression.
• Being in a fight/flight response interrupts metabolism.
• Chronic stress can lead to autoimmune disorders.

Improving Mental Health
Here are tips to get you riding hands-free:

• Meet with your primary care physician annually to address concerns.
• Engage in self-care. Find a weekly activity you enjoy that helps you decompress.
• Use positive strategies to manage stress and anxiety.
• Plan breaks at work and on weekends. Breaks can help us stay focused and be more productive.
• Schedule sleep and explore ways to improve your sleep hygiene.
• Give yourself a break. Reduce your negative self-talk and replace with positive affirmations.
• Get physical. Fun physical activities are great ways to be social, stay fit, and reduce stress.

Click here for a printable version of this article.

April 2025

Spring Clean Your Mind, Body, and Soul

The spring season is upon us! As the temps rise and the sun shines brighter, our schedules tend to fill up quickly. Balancing work and family schedules, work commitments, and other activities can take a toll on our mental and physical wellness. We often get so busy that we overlook prioritizing our wellness. Who has time?! Eventually, all this busyness and stress affects our mind, body, and soul. We get irritated, frustrated, and stressed out! We can learn how to make small changes to move towards prioritizing our mental wellness. Let’s reduce the negative impact all this stress has on our wellness. What better time to do this than spring? Here are 5 ways you can spring clean your mind, body, and soul.

1. Clear your weekends to clear your mind. On the weekends, forget about work responsibilities. Turn off your work phone and other work-related technology that distracts you from enjoying the present moment. Allow your weekend to rejuvenate you by making it restful.
2. Adopt zero technology hobbies. Take up a new interest or hobby that does not involve technology or initiate a “technology detox.” Have a picnic, take a dance class, engage in woodworking. Limiting technology will give your mind the break it needs.
3. Think forward. Plan a day off or plan a trip. Sometimes, having something exciting to look forward to – thinking about and planning for it – is enough of an escape to get you through the demands of hectic schedules.
4. Get Physical. Take a walk, ride a bike, or consider a pickleball lesson or yoga class. Movement can be fun and helps reduce mental and physical stress.
5. Spend some time in nature. Take a walk on a trail, hike in the woods, or sit on a rock along a stream and listen to the movement of the water. Being intentional about enjoying nature renews our soul.

Click here for a printable version of this article.

March 2025

Ever Try to Unruffle Your Mind and Go to Sleep?

You toss and turn as the minutes turn into hours. It’s hot in here! I can’t turn off my mind! This bed is so uncomfortable! “Stop snoring,” you grumble as you elbow your partner. Many of us have experienced a restless pillow. What can you do when you just aren’t sleeping well?

As young people, we were often reminded that good hygiene prevents unwellness caused by unseen germs. There is a different kind of hygiene that can help prevent unwellness and help us sleep. Sleep hygiene, the often-overlooked hygiene, can improve your physical and mental health. Here are some tips to help you begin to have restful pillows. Your mind and body will thank you!

What is Sleep Hygiene?
Sleep hygiene is a term used to describe healthy sleep habits that can improve your ability to fall asleep and stay asleep. Obtaining healthy sleep is important for your physical and mental health, improving productivity, and your overall quality of life.

Steps to Establish Sleep Hygiene
Create a healthy sleep environment by developing a sleep routine that includes the following elements:

• Create a bedroom environment that is relaxing and calming. Consider investing in room darkening curtains and decluttering the space.
• Use your bed only for sleep and evaluate the age and comfort of your mattress and bedding.
• Establish a sleep schedule and commit to it even on days off and holidays. It’s important to wake up and fall asleep at the same time each day.
• Consider lowering the temperature in your bedroom to a pleasant chill.
• Eliminate caffeine 3 hours prior to going to bed and food at least 2 hours prior.
• Develop a consistent nightly routine. Unplug from all electronic devices 30 -60 minutes prior to going to bed. Incorporate a relaxation technique such as meditation, mindfulness, drinking warm decaf tea or milk, and listening to calming music or sounds.
• Turn off your thoughts. Commit to leaving your thoughts, concerns, and your To Do List outside the bedroom door. Healthy sleep will help you with those things in the morning!

Tips for Healthy Sleep

Further Support

Click here for a printable version of this article.

February 2025

Are You Feeling Stuck?

Does each day feel like the last one with little hope the next will be different? Wondering how you landed Bill Murray’s role in the classic movie “Groundhog Day?”  You are not alone! People report experiencing what has become known as Groundhog Day Syndrome (GDS), the feeling that each day is on repeat. How do we get this?

Causes of GDS – “Do you ever have déjà vu…” 

• Lack of Variety: Change can be challenging so it is often avoided but lacking variation in your work life, social life, or areas of personal growth can lead to feelings of stagnation.
• High Stress Levels: Chronic physical and/or mental stress can lead to burnout
• Poor Work-Life Balance: Doing too much of what you have to and not enough of what you want to make us feel stuck.
• Unfulfilling Tasks: Having days filled with routine tasks that are not in some way rewarding becomes monotonous.
• Isolation: Humans are social beings. Not being part of your tribe can lead to GDS.

Signs & Symptoms of GDS – “What would you do if you were stuck in one place and every day was exactly the same, and nothing that you did mattered?”  

• Feeling Stuck: This can manifest in various aspects of life, such as career, relationships, personal growth, or overall life satisfaction.
• Lack of Motivation: Less interest or energy for activities you’d normally enjoy
• Fatigue: Tiredness not typically relived by rest or sleep
• Decreased Productivity: Decline in efficiency or output of work
• Increased Irritability: Feelings of anger, impatience, agitation or annoyance.

Turn Déjà Vu into Déjà New 

Resources for Mental Wellness

Click here for a printable version of this article.

January 2025

Making New Year’s Resolutions Intentions

At some point in our lives, most of us have committed to at least one New Year’s Resolution. Perhaps a resolve to eat healthier, quit smoking, forgive more, or spend less.  We were so committed on January 1^st, and some of us persevered to March or April in our efforts! When did our motivation dwindle and why did we give in to failure? It wasn’t us!

Our New Year’s Resolutions, by their very nature, set us up for failure. Resolutions are typically task-oriented, narrow in concept, and punitive. A relatively new concept is to develop Intentions rather than resolutions. Intentions focus more broadly and incorporate our values, priorities, and what we enjoy.

Resolutions do not promote lasting change because lasting change requires a bit more strategic planning. When we combine our values, what’s important or enjoyable to us, and add in consistent intention phrases, we will be successful in making lasting change. If you are ready to develop New Year’s Intentions for success, here are some tips to help you get started.

• Identify – Identify three things you would like to be different in the upcoming year. Keep it broad and general like having more time with family, less time cleaning up, increasing health & wellness, volunteering, or decreasing debt.
• Next – Consider your values. Do you value family, friends, spirituality, health and wellness, education, organization, advocacy, earning money, or living debt free? Consider your top five values and put them in order of priority.
• Think – Think about alignments within the two lists you created. If you identified wanting more time with family on your first list and identified family on your list of values, then those two align. Other alignments include decreasing debt and earning money. Volunteering aligns with many values!
• Enjoyment – Now reflect on what is enjoyable to you including activities and tasks but also consider seasons and weather. Perhaps you enjoy the outdoors, dancing in the rain, building a snowman, helping others, cooking, or repurposing items. Make a list and include things you might enjoy but haven’t tried yet!
• Notice – Notice how you might incorporate the things you enjoy with the alignments you identified. If you identified wanting to spend more time with family, and family is one of your values, how can you incorporate things you enjoy with family? You might invite family along on those outdoor activities you love. Keep it general and take care not to be restrictive. We are developing intentions rather than resolutions!
• Turn it into an Intention – Now that you have identified what you want different, what you value, and what you enjoy, it’s time to state your intention for the New Year with intention phrases! Here are a few examples; I intend to spend more time with family in the outdoors. This year, I’m focusing on reducing debt so I’m choosing to engage my creative side to repurpose items.

Click here for a printable version of this article.

10 Ideas for Setting Daily Intentions

How to Set Intentions

December 2024

Six Tips to Combat the “Winter Blues”

Ever catch the winter blues? The elusive contagion which seemingly affects the masses as soon as the days become shorter. We drive to work in the dark, and we drive home in the dark, and it just always seems…DARK! We continue to function by going to work, eating meals, and having some fun, but we do it all with less energy, less motivation, and less bright warm sunshine. We begin to wonder if the sun will ever rise again to light our days and warm our fingers and toes. We have the Winter Blues! There is no antibiotic or vaccine for the winter blues, but here are some tips to help you through the chilly dark winter months.

• Stay Active – Embrace the chilled air with a brisk walk. More calories are burned while taking a walk in cold weather as the body works to maintain its temp. The sun doesn’t feel as warm, but it is still shining bright and can enhance our mood as it helps us naturally increase our vitamin D.
• Eat Healthy – Comfort food is, well, comforting, but it can have a negative impact on mood by giving us spikes in sugar levels as well as interfere with a healthy brain-gut relationship. Grab a healthy snack and feel better.
• Stay Social – Bundle up and meet up! Get together with friends to elevate your mood. Staying home and isolating can increase the winter blues. Friends busy? Explore your community for new groups and activities.
• Use Lights to Mimic the Sun – Some find certain indoor lights helpful to reduce depressed mood during winter months. Speak with your healthcare provider to explore options.
• Have Fun – Do what brings you joy and laughter whether it is making a snowman, getting a massage, taking a trip, making a craft, or trying something new.
• Open Up About Your Feelings – Talking to someone about what you are going through can help your brain identify solutions! You may also find that friends, family, and coworkers are having the same winter struggles as you, and together you can share strategies.

Click here for a printable version of this article.

Resources for Winter Blues

November 2024

Have You Ever Tried to Quit Smoking?

Or perhaps someone you know mentioned the challenges they experienced in their attempts to quit. It can be one of the hardest habits to break. Those who have tried ask, “How did I let this become a habit?” Tremendous guilt overwhelms them as they automatically reach for yet another cigarette to reduce their stress. “Why can’t I just quit?” They remind themselves of the many times they tried to quit and the health warnings they have heard about. An image comes to their mind of a relative or friend who experienced cancer or COPD from smoking. Their anxiety level increases as they inhale more nicotine to calm their thoughts. “I quit for two months, why did I start again?” They are convinced each bout of bronchitis or that annoying chronic cough are the inevitable indicators of a cancer diagnosis. “I’m such a failure!” They are not failures. Nicotine is just that addictive. Breaking the habit is hard and oh so frustrating, but there is hope!

Here are answers to the questions you or someone you know have about the habit of smoking and how to achieve successful quitting.

“How did I let this become a habit?”
A habit forms when we discover, or stumble across, something that fills one of our needs. Perhaps we want to feel happier or less uncomfortable. From the moment we are born, we are developing habits. We cry out due to hunger pangs or wet diapers and magically our discomforts are attended to with food and a diaper changing. Abracadabra, a habit is formed!

“Why can’t I just quit?”
The habits we develop effectively serve a purpose or fulfil a need. To stop a habit, we need to explore why it began in the first place or what purpose it serves. Let’s think about the first time we smoked. Perhaps in our adolescence, we took a puff from a friend’s vape. We wanted to fit in with the crowd and quickly realized it reduced our social anxiety. The purpose was to fit in because we wanted to belong. Perhaps we were at a club attempting to attract someone with our dance moves and realized a drink helped us worry less about our performance. Alcohol does not make us better dancers; it just makes us care a little less about what we look like to those watching! The purpose was to reduce our anxiety.

“I quit for two months, why did I start again?”
It helps to identify the purpose or the need the habit fulfilled: our wanting to fit in or reduce our anxiety. We also need to identify a new way to fulfil that need, a different resolution, or an alternative behavior. If we do not initiate a new or alternative behavior, we will go back to the habit after two months or two years or two decades. In our example, identify ways to improve your feelings of belonging or strategies to reduce your anxiety. Even when we commit to breaking a habit, we may become tempted to give up. Change is hard but not impossible. Those temptations, sometimes called cravings, only last 10-15 minutes. Develop a list of distracting activities or incompatible situations to resolve nicotine cravings without giving in to them.

“I’m such a failure!”
The words we say to ourselves can motivate us to make a positive change or our words can immobilize us and cause us to give up. It takes over six attempts to quit before someone successfully quits and most people moderate, smoke less, long before they stop smoking all together. When you hear yourself say “I can’t quit!,” try adding “but today I will cut back.”

If you are ready quit and would like professional help to do so, St. Luke’s can help. Learn more about the Smoking Cessation Program at St. Luke’s.

The Effects of Quitting Smoking

The Great American Smokeout

Click here for a printable version of this article.

October 2024

When Life Gets Hard

You may have heard that familiar saying, “When life gives you lemons, make lemonade” and thought to yourself, if it were only that simple! Rebounding through stressful life events, such as a personal injury or illness, loss of a loved one, or financial difficulties is hard. You might have the urge to deal with struggles in ways that are not healthy.

Finding the inner strength to cope through tough times takes resilience. Resilience is the ability to adapt to change positively, recover from difficulties, and persist in facing challenges. Resilience will not make your problems disappear, but it can help you better handle stress. You still feel anger, pain, and grief but are able to keep moving forward and find ways to enjoy life.

Resilience can protect you from mental and physical health conditions such as depression, anxiety, chronic diseases like cardiovascular conditions, and reduced immune system function.

Tips to Improve Your Resilience

• Get connected. Building strong, healthy relationships with loved ones and friends can give you needed support and help guide you in good and bad times.
• Make every day have meaning. Do something that gives you a sense of success and purpose every day.
• Learn from the past. Think of how you’ve coped with troubles in the past.
• Stay hopeful.
• Take care of yourself. Include physical activity, getting enough sleep, and making healthy diet choices.
• Don’t ignore your problems. Instead, figure out what you need to do, make a plan, and take action.

Things to Tell Yourself When Life Gets Hard

When Life Gets Hard Article

September 2024

How Stress Affects the Body

What is Chronic Stress?

Click here for tips to “Master Stress.”

Resources

August 2024

Communicating with the Tuned-Out Teen

Terrible Twos, Trying Threes, and Tuned-Out Teens?!

The Terrible Twos! That’s what people call it when a toddler learns the word “No!,” defiantly shouting it against every request – whether it’s bath time, bedtime, or time to eat that evil piece of broccoli approaching their tiny, pursed lips…as their caregiver slumps against the wall exhausted and reminding themselves that this is a two-year-old’s version of setting boundaries.

Caregivers equipped with enough patience and stamina to survive those terrible twos are unexpectantly catapulted into The Trying Threes when “No!” becomes “Why?.” Why are there clouds? Why do I have to go to bed? Why can’t I pee outside like the dog? It takes approximately a decade to answer all those inquisitive little “whys,” and many feel unprepared for what comes next.

CRICKETS! The silence of a teen is deafening, but they just do not have anything to say. Teens are shuttled to school, to sports, to friends’ houses, and to home, and all the while they ride in silence, seemingly oblivious to questions. “How was your day, son?” “Ok.” “How was soccer practice?” “Ok.” “Did you see the alien ship land from Mars?” “Ok”. Not a peep from those chatter boxes who have not stopped talking since we first encouraged them to say “Mamamama” and “Dadadada.” The Tuned-out Teens. It is as if an invisible mute button was pressed.

Here are a few tips for communicating with the Tuned-out Teen:

• Stop talking and just listen without judgement and criticism.
• Be interested in the things they are interested in.
• Ask their advice on something they know more about (social media, latest slang, etc.)
• Avoid lecturing and monopolizing the conversation.
• Schedule your conversations with an enjoyable activity.
• Avoid reminding them what they need to do, every time you see them.
• Too big for time out? Ask them how they would handle a situation if it was their teen and then compromise on a resolution.
• Don’t take their silence personally. They are just finding their way to adulthood.
• Change your thoughts about the situation from “My teen used to love me, and now I am just an irritant to them.” to “This is just another phase; I’ll give them space.”

Click here for some helpful teen resources.

Click here for a printable version of this article.

 July 2024

Cooling Off a Heated Argument

Arguments are so frustrating, especially when we know we are right!

We try explaining it differently, and we try explaining it louder. We rally the troops who see things our way to prove rightness by numbers. We can’t all be wrong! As the argument continues, our frustration increases. We ask ourselves, “Why aren’t they getting this? It’s not rocket science!” As we dig in our heels and stand proudly defending our position, it’s hard to take a moment and consider if we are asking ourselves the right question. Rather than “Why aren’t they getting this?,” perhaps we should ask ourselves “What am I missing?” and ask the other person “Can you help me understand?”

There are taboo topics on which we may never see eye-to-eye, but we can avoid arguments on most other topics by trying several easy strategies.

1. Ask yourself, “What am I missing?”
2. Consider the other person’s perspective.
3. Consider your own perspective. Did this difference of opinion trigger something within?
4. Ask “Can you help me understand how you see this?”
5. Walk away and sleep on it.
6. Ask a friend their opinion after explaining both sides without bias.

Sometimes, we just can’t avoid arguments. If you find yourself heading towards a disagreement, here are several ways to manage them:

1. Choose to respond rather than react. Give yourself a moment to plan how to respond logically rather than react emotionally.
2. Accept arguments as a situation to understand and be understood. Arguments can be an opportunity for growth in our relationships with our supervisor, coworker, and
3. Be the calm in a disagreement. How we respond to someone who is frustrated can either escalate them to anger or reduce the intensity of their feelings to work towards
4. Move past the position. When a disagreement occurs, both sides often have a preferred outcome. We need to move past the position, the outcome we want, to move towards a resolution.
5. Keep past arguments in the past. In our attempts to win a disagreement, we may be tempted to bring up all the times the other person was wrong and we were right. This isn’t helpful, and we are not holding ourselves accountable for our part in this current.

Click here for a printable version of this article.

June 2024

Words Matter

“Sticks and stones may break my bones, but words shall never hurt me.”

Many of us have heard this children’s rhyme, and some of us may admit to repeating it! A quirky little phrase developed to help a child move past words spoken intentionally or unintentionally to wound. Let’s be honest, words can hurt!

Most often our words are hurtful when we are experiencing negative emotions. Learning to pause and manage our emotions before responding can make the difference between hurting someone and being heard.

If your initial reaction is anger, be sure you heard the intent of the message correctly.  Sometimes our overstressed brain can misinterpret what is being said.

Try Active Listening, a communication technique that promotes listening, understanding, and processing information. It involves repeating back what the other person has said, asking for clarity, and summarizing the conversation.

Consider perspective. Shift a hurtful conversation to one that is constructive.

In a time of divisiveness, be a bridge. Accept that we think differently, expect different things, and view the world differently. Differences create ideas and innovation.

Recognize triggers and mentally press your internal pause button. Pay attention to physical reactions and sensations that are building in you, such as increased body heat or feeling a “knot” in the stomach.

• Mentally say “pause.” Imagine you are reaching for the remote control.
• Take deep breaths. Extra oxygen to your brain assists with planning your words.
• Listen to others. You may feel an obligation to say something. Instead, listen to your thoughts and observe them as they come and go.
• Mentally press “play.” This allows you to begin acting slowly and thoughtfully.

Benefits of pausing include:

• Improving the quality of your response
• Thinking more objectively about the situation
• Reducing misunderstandings and arguments
• Responding in a kind and respectful way

Before speaking, consider this: Would you want or tolerate someone speaking to you, your partner, child, co-worker, or friend in this way or with these words?

Click here for a printable version of this article.

May 2024

Don’t Let Alcohol Chill Your Summer Fun

Summer’s coming! And with it – longer days, backyard BBQs, pool parties, golf, and baseball. Many of us are excited to be outside, hang out with friends, or watch sports. These activities are relaxing, stress-reducing, and fun.  These activities also often involve alcohol. 

Enjoying a beer, a cocktail, a hard seltzer, or a glass of wine isn’t a bad thing, is it?  Although alcohol effects our natural brain chemicals, for most of us, drinking in moderation does not typically have harmful consequences. 

However, if we are drinking in the hot summer sun or are not being mindful of how much we are drinking, alcohol can have a significant harmful impact, such as: 

• Lowered inhibitions
• Inability to make rational decisions
• Increased anxiety, stress, and worried thinking
• Depressed mood
• Disrupted sleep 

5 Tips for Safe Drinking
To avoid crossing the line from having fun into negative consequences, follow these five tips: 

1. Know how much alcohol you are actually drinking. 
2. If you cannot stop at one drink, don’t start.  
3. Drink a glass of water or iced tea in between each drink to stay hydrated.
4. Avoid drinking if you are already feeling depressed or anxious. 
5. Don’t drink alcohol if you are going to be driving – there is no rationalization or justification. 

Think you might have a problem with alcohol? 

• Calling out from work due to a hangover? 
• Moody before, during, and/or after drinking?
• Distancing yourself from family and friends? 
• Lying about how much you are drinking? 
• Not able to stop at one drink? 

Click here for some resources that may be helpful.

Summer fun can quickly come to an end when alcohol is involved. If you do have a drink, know your limit. There are also plenty of activities and ways to make memories this summer that do not involve alcohol.  

Click here for a printable version of this article.

April 2024

Reducing Stress for a Healthier Heart

Stress is a normal response to events in our lives. Even events that we perceive as good and happy can be stressful. For example – getting married, buying a house, coaching a little league team going to the playoffs, etc.

Everyone responds to stress differently, so it’s important to be aware of the impact of chronic stress on heart health. When we are stressed, our body releases adrenaline and cortisol, and we go into Fight-or- Flight mode. When the stressor is chronic or there are multiple stressors, we stay in fight-or-flight mode.

Physical symptoms of chronic stress include:

• Smoking
• Overeating
• Choosing unhealthy “comfort” foods
• Interrupted sleep
• Chronic inflammation

Stress can raise your heart rate, blood pressure, and cholesterol levels. Chronic stress results in increased risk of heart attack, stroke, and clogged arteries. The good news is that there are simple, daily ways to reduce your stress level and improve your heart health!

1. Practice mindfulness and gratitude. Being present in the moment can reduce your body’s stress response. One study showed an 87% risk reduction of hospitalization for coronary heart disease related to practice mindfulness.

• Practice Grounding Techniques
• What went well today? What made me laugh?

2. Get active. Make time for an activity you enjoy such as a hobby or exercising.

• Go to the gym, jump rope, go fishing, meet up with friends to watch sports
• Participate in your child’s sports (assistant coach)

3. Get rest. Sleep has a restorative purpose.

• Create a consistent sleep schedule.
• Keep your bedroom cool and dark.
• Disconnect from electronics at least 30 minutes before bed.
• Limit alcohol use which can interfere with restful sleep.

4. Manage anxious, worried thinking.

• Find a motivating phrase that you can recite.
• Reframe your thoughts.

Click here for a printable version of this article.

It can sometimes be difficult to reduce your stress level even after implementing the above strategies. If you need more support, your EAP can help. Contact Mutual of Omaha to access your free, confidential benefit. 

800-316-2796
www.mutualofomaha.com/eap

In the event of a crisis, you can call the 988 lifeline at any time.