employee assistance program · 2020-01-06 · employee assistance program building positive...

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Employee Assistance Program Building Positive Relationships at Work The contents of this arcle and referenced websites, such as text, graphics, images, and other material contained on the site are for informaonal purposes only. The content is not intended to be a substute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any quesons you may have regarding a medical condion. Reliance on any informaon provided by these websites is solely at your own risk. KEPRO is not responsible for the contents of any “off-site” web page referenced from this server. ©KEPRO. All rights reserved. www.EAPhelplink.com 1.800.607.1522 Company Code: WEBEAP Not only are posive relaonships at work essenal for career success, they also enhance the meaningfulness of our work, our sense of connecon, and quality of life. To create posive relaonships at work, target the following: Develop Your People Skills. Look at how you communicate. Do you take turns in conversaons? Are you flexible? Are you friendly, pleasant to be around, and collaborave? Do you say thank you; make eye contact? These gestures go a long way in showing you value others. Project Posive Energy. If you find yourself grumbling and complaining a lot, others could find you difficult to be around. People tend to bond over a sense of “being in the trenches together”, but if you dwell on the negave you will close yourself off from others. Demonstrate Equee. Watch your boundaries at work. Respect the hierarchy even if you think you and your superiors are friends and always act with professionalism. People are constantly watching and assessing others’ character. Be a Team Player. Step up and help out when you can. Make an effort to do something nice for someone, compliment them when they do a good job, and offer to help co-workers when you see they are struggling. This helps build community and connecon. Be Trustworthy. You establish trust by being consistent, following through, coming through in a pinch, and being reliable. Also by adming to mistakes when you’ve goofed up. Avoid gossiping in the workplace too; this always backfires even if it seems harmless in the moment. Pracce Mindfulness. Try your best to remain cool in heated situaons. There will be mes when you have to handle a dissasfied customer, upset co-worker, or supervisor. Focus on maintaining your composure by pausing and reflecng before responding. The situaon will pass; you don’t want to get a reputaon for being “hot under the collar.” Showing that you can be calm under pressure is going to go far in fostering your relaonships with others. Are you struggling with your relaonships in the workplace or in your personal life? Consider contacng KEPRO, your Employee Assistance Program for free, confidenal assistance. Are you a manager trying to foster beer relaonships between team members? KEPRO can help. For more informaon on this topic or further assistance, please contact your Employee Assistance Program. GN4086-EP0 v.2 1/18

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Page 1: Employee Assistance Program · 2020-01-06 · Employee Assistance Program Building Positive Relationships at Work The contents of this article and referenced websites, such as text,

Employee Assistance Program

Building Positive Relationships at Work

The contents of this article and referenced websites, such as text, graphics, images, and other material contained on the site are for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Reliance on any information provided by these websites is solely at your own risk. KEPRO is not responsible for the contents of any “off-site” web page referenced from this server. ©KEPRO. All rights reserved.

www.EAPhelplink.com

1.800.607.1522

Company Code: WEBEAP

Not only are positive relationships at work essential for career success, they also enhance the meaningfulness of our work, our sense of connection, and quality of life.

To create positive relationships at work, target the following:

▪ Develop Your People Skills. Look at how you communicate. Do you take turns in conversations? Areyou flexible? Are you friendly, pleasant to be around, and collaborative? Do you say thank you; makeeye contact? These gestures go a long way in showing you value others.

▪ Project Positive Energy. If you find yourself grumbling and complaining a lot, others could find youdifficult to be around. People tend to bond over a sense of “being in the trenches together”, but if youdwell on the negative you will close yourself off from others.

▪ Demonstrate Etiquette. Watch your boundaries at work. Respect the hierarchy even if you think youand your superiors are friends and always act with professionalism. People are constantly watching andassessing others’ character.

▪ Be a Team Player. Step up and help out when you can. Make an effort to do something nice forsomeone, compliment them when they do a good job, and offer to help co-workers when you see theyare struggling. This helps build community and connection.

▪ Be Trustworthy. You establish trust by being consistent, following through, coming through in a pinch,and being reliable. Also by admitting to mistakes when you’ve goofed up. Avoid gossiping in theworkplace too; this always backfires even if it seems harmless in the moment.

▪ Practice Mindfulness. Try your best to remain cool in heated situations. There will be times whenyou have to handle a dissatisfied customer, upset co-worker, or supervisor. Focus on maintaining yourcomposure by pausing and reflecting before responding. The situation will pass; you don’t want to get areputation for being “hot under the collar.” Showing that you can be calm under pressure is going to gofar in fostering your relationships with others.

Are you struggling with your relationships in the workplace or in your personal life? Consider contacting KEPRO, your Employee Assistance Program for free, confidential assistance.

Are you a manager trying to foster better relationships between team members? KEPRO can help.

For more information on this topic or further assistance, please contact your Employee Assistance Program.

GN4086-EP0 v.2 1/18

Page 2: Employee Assistance Program · 2020-01-06 · Employee Assistance Program Building Positive Relationships at Work The contents of this article and referenced websites, such as text,

Recognizing a Need for Support

The contents of this article and referenced websites, such as text, graphics, images, and other material contained on the site are for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Reliance on any information provided by these websites is solely at your own risk. KEPRO is not responsible for the contents of any “off-site” web page referenced from this server. ©KEPRO. All rights reserved.

We all face challenging moments in our lives from time to time, but are you concerned that a family member, friend, or coworker needs professional help?

If someone you care about is struggling, you may have noticed some of the following:▪ Extreme sleep or appetite changes▪ Decreased interest in personal care▪ Extreme mood changes, including lows and highs▪ Withdrawal from social or once preferred activities▪ Decrease in performance at work, school, sports and normal tasks▪ Decreased concentration, memory, thought and speech is hard to follow▪ Increased sensitivity to sights, sounds, smell and touch▪ General apathy for all activities▪ Feeling disconnected from oneself or one’s surrounding▪ Odd or illogical thinking about personal abilities or influence▪ Fear or nervousness of others or strong nervous feelings▪ Peculiar behavior▪ Substance abuse▪ Ongoing physical ailments

Someone who is experiencing several of these symptoms needs to be seen by a physician or mental health professional. To start a supportive conversation, you can ask questions like: I’ve been worried about you, can we talk?; I’m someone who cares and wants to listen – would you want to talk to me?; It seems like you’re having a hard time – can I help you find help?

How to offer support:▪ Reserve judgement and accusations and just listen▪ Find out if the person is getting the care that s/he needs and if not, connect him or her to help▪ Express your concern and support, that you are there and care▪ Remind them there is help available and whatever the problem, it can be treated▪ When the topic of mental health comes up, ask questions, listen to ideas, and be responsive▪ Help reinforce their strengths, skills, and accomplishments▪ Offer to help with everyday tasks▪ Include them in your plans▪ Offer to take them to an evaluation, appointment or support group▪ Never ignore comments about suicide. If this comes up, ask the person if they have thought about harming

themselves or others. If they have, are they thinking of this now? If yes, they need immediate help (call 911),especially if they will not let you monitor them or come up with a plan for safety.

For additional assistance, call KEPRO, your free and confidential Employee Assistance Program.

Source: American Psychiatric Association (www.apa.org), National Alliance on Mental Illness (www.nami.org), MentalHealth.gov

GN4134-EP0 v.3 1/19

1.800.607.1522

www.EAPHelplink.com Company Code: WEBEAP

Page 3: Employee Assistance Program · 2020-01-06 · Employee Assistance Program Building Positive Relationships at Work The contents of this article and referenced websites, such as text,

Respecting Each Other

The contents of this article and referenced websites, such as text, graphics, images, and other material contained on the site are for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Reliance on any information provided by these websites is solely at your own risk. KEPRO is not responsible for the contents of any “off-site” web page referenced from this server. ©KEPRO. All rights reserved.

Do you find yourself having a negative attitude or irritation towards people? Even notice that individuals become provoked or upset by your behavior? It is completely normal and healthy to disagree with others, their philosophies and opinions, but it is important for our relationships that we show respect and honor each other.

The following five steps will help you strengthen respect in your relationships:

1. Be polite. Being considerate demonstrates that you are aware of and value people around you. Excuseyourself when your cell phone rings, avoid cutting people off mid-sentence, and make eye contact.Giving people your full attention sends the message that you are not above them and they areimportant, even if you don’t always agree with what they are saying.

2. Be conscious about your non-verbal communication. When you show interest in what others aresaying (using active listening skills such as nodding, maintaining eye contact, and asking relevantquestions), they feel valued. Gestures such as rolling eyes or sharing a smirk with another personcan lead to feelings of humiliation and anger and may make you look arrogant, judgmental, andunprofessional. Keep your frustrations about others for a private conversation.

3. Treat others’ knowledge and experience as valued contributions. Many of us think we listen well toothers, but are you really hearing them? Failure to consider others’ perspectives makes people feelinsignificant. Genuinely listening attentively to what others say makes them feel supported and heard.

4. Adapt communication to meet others. Using jargon, acronyms, and technical phrases makes othersfeel excluded or ignorant. Pay attention to the language they use and the issues that matter to them.You are not only showing respect when you do this—you are also learning about how to offer yourknowledge in ways that are more likely to resonate with a broad range of people.

5. Contribute instead of criticizing. Acknowledge and support the efforts of others, professionally andpersonally. Try to look for the unique talents and ability of every person and see their differences assomething that you can accept, if not appreciate.

If you find yourself struggling to get along with others or feeling irritable, depressed or upset a lot of the time, consider contacting your free and confidential Employee Assistance Program.

Sources:https://www.socialworker.com/feature-articles/ethics-articles/respect-ethical-imperative-or-skills-for-success/

https://www.psychologytoday.com/us/blog/freedom-learn/201208/in-relationships-respect-may-be-even-more-crucial-love

GN4316-EP0 v.1 2/19

Employee Assistance Program

1.800.607.1522

www.EAPHelplink.com Company Code: WEBEAP

Page 4: Employee Assistance Program · 2020-01-06 · Employee Assistance Program Building Positive Relationships at Work The contents of this article and referenced websites, such as text,

Fostering Resilience

The contents of this article and referenced websites, such as text, graphics, images, and other material contained on the site are for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Reliance on any information provided by these websites is solely at your own risk. KEPRO is not responsible for the contents of any “off-site” web page referenced from this server. ©KEPRO. All rights reserved.

Have you ever wondered why some people seem to roll with the punches in life while others get derailed? It could be that they have developed resilience – the process of adapting well in the face of adversity, trauma, tragedy, threats or significant sources of stress. It means “bouncing back” from difficult experiences.

The following are some strategies for building resilience.

▪ Avoid seeing crises as insurmountable problems. You can’t change what has happened, but you canchange your actions. Try looking ahead and recognizing that things will be better.

▪ Accept that change is a part of living. Certain goals may no longer be attainable as a result of adversesituations. Accepting circumstances that cannot be changed can help you focus on situations that youdo have control over.

▪ Move toward your goals. Do something regularly — even if it seems like a small accomplishment —that enables you to move toward your goals. Ask yourself, “What’s one thing I know I can accomplishtoday that helps me move in the direction I want to go?”

▪ Take decisive actions. Rather than detaching completely from problems or stressors, and wishing theywould just go away, do something.

▪ Nurture a positive view of yourself. See yourself as capable, competent, and able to solve problems.Avoid attributing setbacks to your own inadequacy and instead as something specific and temporary.

▪ Keep things in perspective. Try to consider the stressful situation in a broader context and keep a long-term perspective. You can transcend painful times by perceiving them as a temporary state.

▪ Maintain a hopeful outlook. A positive outlook allows you to envision that good things will happen inyour life. Optimism can help blunt the impact of stress.

▪ Look for opportunities for self-discovery. You may find that you have grown personally as a result ofyour struggle and have a new appreciation for your relationships, your own sense of strength, increasedself-worth, and more heightened sense of gratitude.

▪ Take care of yourself. Pay attention to your own needs and feelings and engage in activities that canreplenish you.

If you are experiencing stress in your life or having a hard time coping, please consider contacting your confidential and free Employee Assistance Program.

Reference:https://www.apa.org/helpcenter/road-resilience.aspx

GN4331-EP0 v.1 4/19

Employee Assistance Program

1.800.607.1522

www.EAPHelplink.com Company Code: WEBEAP

Page 5: Employee Assistance Program · 2020-01-06 · Employee Assistance Program Building Positive Relationships at Work The contents of this article and referenced websites, such as text,

Prioritizing Wellbeing

The contents of this article and referenced websites, such as text, graphics, images, and other material contained on the site are for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Reliance on any information provided by these websites is solely at your own risk. KEPRO is not responsible for the contents of any “off-site” web page referenced from this server. ©KEPRO. All rights reserved.

Are you feeling generally worn out and sluggish? Wondering what you can do to improve your overall wellbeing? Start by making some small changes to your nutrition, fitness level, and sleep habits, and consider even small moments of mindfulness. You may find that these simple steps help improve your energy level and outlook.

▪ Nutrition – try replacing one meal or snack a day with a clean, non-processed food, such as a handful ofnuts or seeds, whole grain bread topped with protein packed almond butter or an avocado spread, orroasted vegetables drizzled with olive oil and pumpkin seeds. Swap one meal a week for a plant-basedfood or fish. Experiment with eating as many colors of the rainbow throughout the week when it comesto your veggies.

▪ Fitness – the U.S. Department of Health and Human Services suggests aiming for 150 minutes ofmoderate-intensity aerobic activity a week (strive to break a sweat but still hold a conversation) OR 75minutes of vigorous-intensity aerobic activity (more rapid breathing, but you could hold a conversationin short spurts). This can be broken into smaller 10-minute intervals. Make a goal to pick one day to gofor a walk or jog when you would normally turn on the TV or check email.

▪ Sleep – aim for 8 hours. Set a time each night to completely unplug and stick with it. If you have worrieskeeping you up, keep something next to your bed to jot down your thoughts and get them off yourmind. Make one change to your room to create a more peaceful environment – add blackout curtains, awhite noise machine, or a fan to help keep your room cool (under 67 degrees is ideal).

▪ Mindfulness Practice – a regular mindfulness practice can actually change the cortical make-up ofthe brain. Not only can it help with stress relief, a regular practice can help improve impulse controland self-discipline. Even if you cannot practice regularly, think about small moments that you canhave during your day, even as you are driving or sitting at a computer. Notice your breathing and letit anchor you. Notice your body and areas of tension. Do a body scan and target areas to relax. Thereare so many great apps available to help you in developing a practice, such as Head Space, Calm, TheMindfulness App, and Stop, Breath and Think.

When it comes to your wellbeing, aim to make changes that are achievable and make sense in your life. Small changes can yield many beneficial results.

Are you struggling with tension and stress or generally overwhelmed? Your EAP can help. Call today for free, confidential assistance.

References: Wellness Basics Handbook, available at www.EAPHelplink.com

National Sleep Foundation www.sleepfoundation.org

Mindfulness: 10 Lessons in Self Care for Social Workers, www.socialworker.com

GN4364-EP0 v.1 5/19

Employee Assistance Program

1.800.607.1522

www.EAPHelplink.com Company Code: WEBEAP

Page 6: Employee Assistance Program · 2020-01-06 · Employee Assistance Program Building Positive Relationships at Work The contents of this article and referenced websites, such as text,

Mindfulness

The contents of this article and referenced websites, such as text, graphics, images, and other material contained on the site are for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Reliance on any information provided by these websites is solely at your own risk. KEPRO is not responsible for the contents of any “off-site” web page referenced from this server. ©KEPRO. All rights reserved.

Mindfulness is the practice of purposely focusing your attention on the present moment and accepting it without judgment. The goal of any mindfulness technique is to achieve a state of alert, focused relaxation by deliberately paying attention to thoughts and sensations without judgment. This allows the mind to refocus on the present moment.

▪ Basic mindfulness meditation—Sit quietly and focus on your natural breathing or on a word or mantrathat you repeat silently. Allow thoughts to come and go without judgment and return to your focus onbreath or mantra.

▪ Body sensations—Notice subtle body sensations such as an itch or tingling without judgment, and letthem pass. Notice each part of your body in succession from head to toe.

▪ Sensory—Notice sights, sounds, smells, tastes, and touches. Name them “sight,” “sound,” “smell,”“taste,” or “touch” without judgment, and let them go.

▪ Emotions—Allow emotions to be present without judgment. Practice a steady and relaxed naming ofemotions: “joy,” “anger,” “frustration.” Accept the presence of the emotions without judgment, and letthem go.

Mindfulness can be cultivated through mindfulness meditation, a systematic method of focusing your attention.

▪ Go with the flow. In mindfulness meditation, once you establish concentration, you observe the flow ofinner thoughts, emotions, and bodily sensations without judging them as good or bad.

▪ Pay attention. You also notice external sensations such as sounds, sights, and touch that make upyour moment-to-moment experience. The challenge is not to latch onto a particular idea, emotion, orsensation, or to think about the past or the future. Instead you watch what comes and goes in yourmind, and discover which mental habits produce a feeling of wellbeing or suffering.

▪ Stay with it. At times, this process may not seem relaxing at all, but over time, it provides a key togreater happiness and self-awareness as you become comfortable with a wider and wider range of yourexperiences.

Mindfulness practice involves accepting whatever arises in your awareness at each moment, and being kind and forgiving toward yourself. By accepting your experience during meditation, it becomes easier to accept whatever comes your way during the day.

Have you tried these practices without success? Do you feel an overwhelming sense of worry and stress? It may be time to call your Employee Assistance Program – we can help.

Reference: HelpGuide.com. (n.d.). Benefits of mindfulness: Practices for improving emotional and physical well-Being. Retrieved August 21, 2018, from https://www.helpguide.org/

GN4386-EP0 v.1 6/19

Employee Assistance Program

1.800.607.1522

www.EAPHelplink.com Company Code: WEBEAP

Page 7: Employee Assistance Program · 2020-01-06 · Employee Assistance Program Building Positive Relationships at Work The contents of this article and referenced websites, such as text,

Managing Pressure and Balancing Priorities

The contents of this article and referenced websites, such as text, graphics, images, and other material contained on the site are for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Reliance on any information provided by these websites is solely at your own risk. KEPRO is not responsible for the contents of any “off-site” web page referenced from this server. ©KEPRO. All rights reserved.

Do you find yourself feeling overwhelmed as soon as you arrive at work? You have two meetings before noon, new messages in your inbox, a training to complete for HR and a report due at the end of the week. Your adrenalin is already running high and you’re wondering how you will get to everything you need to do. Here are some strategies to help you take control of your week.

Look forward. Plan your week before you are in it, to avoid reacting to issues. Shift your attention to what you want to accomplish throughout the workweek rather than within one 8-hour stretch. Friday afternoons are a great time for setting your intentions for the coming week. What are your top priorities for the next week? Plotting out your goals increases the chances they’ll get done and knowing you have a plan in place will help lower your stress.

Front load your most critical projects. Budget in time to get to your important tasks completed early in the week. This will give you a cushion for dealing with unexpected urgent matters. Longer-term projects are typically more taxing and require a higher level of focus. Intentionally set aside time for these projects even if this means scheduling an appointment with yourself and blocking your calendar. Don’t check email during this time if your job allows this. Try to avoid using fires that come up as a means of avoidance to more daunting but important projects.

Shift from a reactionary to long-range perspective. Just because you didn’t get to a project one day doesn’t mean it will never get done. Plan for an intense schedule and then you’ll go into the week knowing that you will get sucked into urgent matters, but you will still have your designated time the following day. Avoid taking an all-or-nothing approach. Even if you had something derail you, you may still be able to carve out a few minutes to get one actionable item done. If you keep chipping away at smaller pieces of your project daily, by the end of the week you will have made substantial progress.

Remember that pressures come and go. Know that you may put in longer hours during a particular stretch, but will typically have a chance to come up for air and regroup. Crunch periods don’t usually last forever. Plan for some self-care while they last to fuel you through the stretch. Recognizing that the pressures will pass will help you keep perspective and push through.

Are you feeling overwhelmed at work or in your personal life? Call your Employee Assistance Program today at the number below for help getting on track.

References: 14 Time Management Strategies from Highly Productive People, Laura VanderkamYou Have More Time Than You Think at Work, US New and World Report, Robin Madell.

GN4411-EP0 v.1

1.800.607.1522

www.EAPHelplink.com Company Code: WEBEAP

Page 8: Employee Assistance Program · 2020-01-06 · Employee Assistance Program Building Positive Relationships at Work The contents of this article and referenced websites, such as text,

Effective Budgeting

The contents of this article and referenced websites, such as text, graphics, images, and other material contained on the site are for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Reliance on any information provided by these websites is solely at your own risk. KEPRO is not responsible for the contents of any “off-site” web page referenced from this server. ©KEPRO. All rights reserved.

Do you find yourself working hard and not knowing where your money is going? Are you unable to save for a goal? Try using these steps to get a handle on what is flowing in and out each month to see where you could make adjustments.

1. Track all of your spending for 90 days using whatever method works for you (spreadsheet, notebook, phone App,or one of the many free tracking sheets available online or at www.eaphelplink.com using the login informationbelow, search for worksheet).

2. Record all your sources of income.3. After tracking your daily spending, break your expenses down into these categories – necessary expenses

(these are essential and include utilities and rent or house payment) and discretionary expenses (these includesubscriptions, cable TV, and other items that are desirable but not essential).

4. Next, separate out your monthly debt payments, which would include credit card bills, auto payments andpersonal loans. Determine a monthly amount that will result in paying off your debts as soon as possible, with agoal of two to three years. Once you are debt free, you will be able to save for your goals.

5. Establish your financial goals, including short-term goals (obtain within one year), mid-range goals (two tofive years), and long-term goals (over five years). Write down your target date, total needed, current savings,additional savings needed, and how much you will need to put away each month.

6. Now it’s time to come up with a monthly budget that includes necessary expenses, discretionary expenses anddebt payments using all the categories within your 90 days of tracking. Look at your current expenses and designa new proposed budget.

7. Revisit your budget to see how well you are following your proposed budget and assess progress you aremaking toward your goals. Track your spending for another 30-60 days while using your new budget. Determinewhere you may be overspending and make adjustments. The most common areas that trip us up are food,entertainment, and retail shopping.

8. Will you reach your short, mid, and long-range goals if you stick with your proposed budget? If not, where canyou make adjustments? Also, aim to save three to six months’ income for emergency purposes.

How does your spending compare with these USDA national averages, keeping in mind that cost of living can vary widely across the country?

▪ Food – $220 per month per person▪ Housing – $1,573 per month, including utilities, supplies and furnishings▪ Transportation –$560 a month per car (car payments, gas and maintenance)▪ Healthcare –$384 per month for a household▪ Entertainment – $242 per month▪ Clothing – $150 per month

If you have already tried to create a budget on your own without success, consider contacting your EAP at the number below or connect with a NFCC Certified Credit Counselor at 800.388.2227.

Reference: The Power of Paycheck Planning, credit.org

GN4428-EP0 v.1 8/19

Employee Assistance Program

1.800.607.1522

www.EAPHelplink.com Company Code: WEBEAP

Page 9: Employee Assistance Program · 2020-01-06 · Employee Assistance Program Building Positive Relationships at Work The contents of this article and referenced websites, such as text,

Effective Budgeting

The contents of this article and referenced websites, such as text, graphics, images, and other material contained on the site are for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Reliance on any information provided by these websites is solely at your own risk. KEPRO is not responsible for the contents of any “off-site” web page referenced from this server. ©KEPRO. All rights reserved.

Do you find yourself working hard and not knowing where your money is going? Are you unable to save for a goal? Try using these steps to get a handle on what is flowing in and out each month to see where you could make adjustments.

1. Track all of your spending for 90 days using whatever method works for you (spreadsheet, notebook, phone App,or one of the many free tracking sheets available online or at www.eaphelplink.com using the login informationbelow, search for worksheet).

2. Record all your sources of income.3. After tracking your daily spending, break your expenses down into these categories – necessary expenses

(these are essential and include utilities and rent or house payment) and discretionary expenses (these includesubscriptions, cable TV, and other items that are desirable but not essential).

4. Next, separate out your monthly debt payments, which would include credit card bills, auto payments andpersonal loans. Determine a monthly amount that will result in paying off your debts as soon as possible, with agoal of two to three years. Once you are debt free, you will be able to save for your goals.

5. Establish your financial goals, including short-term goals (obtain within one year), mid-range goals (two tofive years), and long-term goals (over five years). Write down your target date, total needed, current savings,additional savings needed, and how much you will need to put away each month.

6. Now it’s time to come up with a monthly budget that includes necessary expenses, discretionary expenses anddebt payments using all the categories within your 90 days of tracking. Look at your current expenses and designa new proposed budget.

7. Revisit your budget to see how well you are following your proposed budget and assess progress you aremaking toward your goals. Track your spending for another 30-60 days while using your new budget. Determinewhere you may be overspending and make adjustments. The most common areas that trip us up are food,entertainment, and retail shopping.

8. Will you reach your short, mid, and long-range goals if you stick with your proposed budget? If not, where canyou make adjustments? Also, aim to save three to six months’ income for emergency purposes.

How does your spending compare with these USDA national averages, keeping in mind that cost of living can vary widely across the country?

▪ Food – $220 per month per person▪ Housing – $1,573 per month, including utilities, supplies and furnishings▪ Transportation –$560 a month per car (car payments, gas and maintenance)▪ Healthcare –$384 per month for a household▪ Entertainment – $242 per month▪ Clothing – $150 per month

If you have already tried to create a budget on your own without success, consider contacting your EAP at the number below or connect with a NFCC Certified Credit Counselor at 800.388.2227.

Reference: The Power of Paycheck Planning, credit.org

GN4428-EP0 v.1 8/19

Employee Assistance Program

1.800.607.1522

www.EAPHelplink.com Company Code: WEBEAP

Page 10: Employee Assistance Program · 2020-01-06 · Employee Assistance Program Building Positive Relationships at Work The contents of this article and referenced websites, such as text,

Emotional Wellness: Building Better Mental Health

The contents of this article and referenced websites, such as text, graphics, images, and other material contained on the site are for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Reliance on any information provided by these websites is solely at your own risk. KEPRO is not responsible for the contents of any “off-site” web page referenced from this server. ©KEPRO. All rights reserved.

Developing healthy responses to overcome challenges in our lives is really the essence of mental health wellness. You may have heard the term resilience, which is the ability to handle life’s setbacks. There are strategies you can put in place to deal with adversity in a productive way that can help you maintain wellbeing.

• Avoidance and denial are not necessarily negative coping strategies. There is a reason these responses exist and it’sokay to put one foot in front of the other and take time to process what has happened gradually. This can help peopleexperiencing particularly painful events to function in the moment.

• Accept that there are things you just cannot control. Unexpected and unpredictable things happen that we cannotanticipate or prepare for, no matter how much we plan.

• Let go of guilt. You may be holding onto should haves or could haves, but more than likely you did what you could doto prevent a situation or make it better. Carrying this extra burden can wear you down and prevent you from movingbeyond the event.

• Take time to be still and reflect. Once a crisis or the initial impact of an event has passed, it’s important to take time totalk about it and assess how you’re doing and what your needs are for restoring yourself. Sometimes you’ll just needmore time to pass to allow for healing, other times you may need the help of a professional who can help guide you.

• Try to keep a positive attitude. Know that you will get through this time and that it is temporary, as difficult as it mayfeel in the moment. Look toward the future with a sense of hope and that things will get better. Even if left alone,most things just naturally improve in time. Be kind to yourself – remember your good deeds, learn from your mistakesand forgive yourself.

• Take care of yourself. Being tired and worn down is not going to serve you during a trying time. As much as you can,fuel yourself with healthy foods and get the rest that you need. Exercise can help release endorphins to improve yourmood too. Getting outside into nature can help expand your perspective.

• Prioritize social connections. Seek out the company of people who are positive, healthy and fill your energy meter.

• Reduce stress. If you’re running at an unsustainable level, it’s time to simplify your life. Say no to new tasks ordelegate existing ones. Take stock of what is important and put the rest to the side.

• Seek help. Talk to a mental health professional if you’re finding things are unmanageable. Contact the EAP today forfree, confidential help.

References:Smith, M., Segal, R. & Segal, J. (June 2019). Building Better Mental Health. Retrieved from www.helpguide.org/articles/mental-health/building-better-mental-health.htm# National Institutes of Health (December 2018). Emotional Wellness Toolkit. Retrieved from www.nih.gov/health-information/emotional-wellness-toolkit

For more information on this topic or further assistance, please contact your Employee Assistance Program.

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Self-Care for the Caregiver

The contents of this article and referenced websites, such as text, graphics, images, and other material contained on the site are for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Reliance on any information provided by these websites is solely at your own risk. KEPRO is not responsible for the contents of any “off-site” web page referenced from this server. ©KEPRO. All rights reserved.

Millions of Americans take care of an older adult on top of their regular responsibilities. Whether you volunteered for the responsibility or had to dive into it by necessity, caring for an aging parent is enormously challenging. You are doing something that is possibly one of the most meaningful things you can do, but you won’t be able to sustain providing care if you don’t take care of yourself.

Acknowledge difficult feelings. Many emotions can surface when you’re a caregiver. You may feel guilty about not spending more time with the person or not being patient enough. You may feel anger, frustration, anxiety, boredom, irritability, resentment, even depression. Recognize these feelings and give yourself credit for doing your best. Each day is a new day to reset. It is not uncommon for caregivers to develop depression as a result of the demands they are under. If your feelings are intense and don’t let up, it may be time to talk to a professional.

Plan for breaks. Take a walk, talk to friends, get some sleep, watch a show, read a book, listen to music or a podcast – whatever will recharge you.

Exercise and eat a healthy diet. Exercise and eating well can help ward off negative emotions and also provide you with energy and a needed break. Prioritize yourself so you have energy in your tank.

Find support. Consider joining a caregiver support group in your community or online. Talking to others going through the same thing can help you avoid feelings of isolation and validate what you’re going through.

Share responsibilities where you can. Do you have an informal team you could pull together to take some of the burden off you? You don’t need to be a superhero and assume everything on your own. Is there an out of town sibling that can take over managing finances online, researching information on medical conditions, doctors or home health aides? Is there a parish nurse at the person’s place of worship or a friend with a medical background who could attend some doctors’ appointments on your behalf? A friend could put together a meal delivery schedule for your parent or you.

Talk to human resources about coverage available. You may be eligible for time off to care for a family member or other company-sponsored services and benefits.

Set priorities. Only tackle the most important things on your list. This is not the time to take on other large or even small projects. Think about those top items; the rest can wait. You still need to carve out your self-care time, which must be a regular part of your routine, not a luxury.

Your Employee Assistance Program is available to help you locate resources that can help. Contact us anytime at the phone number below.

References: Prepare to Care: A Caregiving Planning Guide for Families. Retrieved September 30 2019 from https://www.aarp.org/caregiving/prepare-to-care-planning-guide/Depression and Caregiving, Family Caregiver Alliance https://www.caregiver.org/depression-and-caregivingSchempp, Donna. Emotional Side of Caregiving. Retrieved September 30, 2019, from https://www.caregiver.org/emotional-side-caregivingHow to Share Caregiving Responsibilities with Family Members. Retrieved September 30, 2019 from https://www.nia.nih.gov/health/how-share-caregiving-responsibilities-family-members.

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Creating Healthy Relationships

The contents of this article and referenced websites, such as text, graphics, images, and other material contained on the site are for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Reliance on any information provided by these websites is solely at your own risk. KEPRO is not responsible for the contents of any “off-site” web page referenced from this server. ©KEPRO. All rights reserved.

Studies have shown that healthy relationships can help reduce stress and heart-related risks; however when relationships are full of conflict and hostility, negative health consequences have been observed. Those who have a variety of social ties – friends, family, coworkers, neighbors, and clubs, for example – tend to live longer. Social supports have a protective effect during difficult times. Knowing all of these benefits, what do you do if you feel like a particular relationship is not beneficial?

Ask yourself these questions relative to your personal relationship:• Do you feel valued?

• Do you feel supported?

• Do you disagree respectfully (versus arguments turning ugly with personal attacks or the person putting you down)?

• Do you feel good about yourself around this person?

• Do you trust each other?

• Do you feel safe talking about how you feel?

If you answered no to one or more of these questions, it may be time to think about walking away from this relationship. If you are putting more into the relationship than you are getting back, it is likely that this is not a healthy relationship. If you aren’t in a position to do this or want to try to improve the relationship, recognize that you can really only change your response and reaction to the person. You can respectfully raise concerns that you think are areas of conflict and see if they are amenable to working toward improvement.

At the end of the day, assess whether you are doing everything you can be to bring good energy, kindness, and respect to the relationship. Try to practice these concepts: • It’s not about winning an argument. Let your pride go; listen intently to what the person has to say when conflict comes up;

pause before responding and empathize (e.g. I’m sorry to hear you’re feeling that way; it sounds like you’re not happy with howthat went; let’s see how we can resolve that together).

• Be open to the other’s opinion. This doesn’t mean you have to agree. Treat the person like you would want to be treated.

• Address the subject of the disagreement, not the person.

• Think about your overall values and try to let other things go. Don’t get lost in the weeds. For example, if you answeredpositive to the points above (this person makes you feel good about yourself most of the time, etc.), then you may be getting toofocused on the day-to-day interactions and need to regroup and think through how you can both work towards your commonvalues. Let go of the little things that really don’t matter at the end of the day.

Your Employee Assistance Program is available to help you foster healthy relationships. Contact us anytime at the phone number below.

References: NIH News in Health, February 2017, Do Social Ties Affect Our Health, https://newsinhealth.nih.gov/2017/02/do-social-ties-affect-our-health

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