Welcome! This page was created specifically for Bracalente Manufacturing.
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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How Stress Affects the Body
Click here for tips to “Master Stress.”
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.
Ask yourself, “What am I missing?”- Consider the other person’s perspective.
- Consider your own perspective. Did this difference of opinion trigger something within?
- Ask “Can you help me understand how you see this?”
- Walk away and sleep on it.
- 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:
- Choose to respond rather than react. Give yourself a moment to plan how to respond logically rather than react emotionally.
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- 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
- 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.
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:
- Know how much alcohol you are actually drinking.
- If you cannot stop at one drink, don’t start.
- Drink a glass of water or iced tea in between each drink to stay hydrated.
- Avoid drinking if you are already feeling depressed or anxious.
- 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.
