COVID-19 and Your Mental Health

Before the pandemic, you thought you were an ace at-home multitasker as spouse, parent, employee, launderer, housecleaner and cook. The list goes on and on. However, it wasn’t until the pandemic hit that you had to perform many of these tasks simultaneously, while adding teacher and other responsibilities to the already long list of expectations. There are steps you can take to help avoid parent/work-from-home burnout.

• Recognize that you are working multiple jobs in ways that you haven’t before. Accept that not everything can be a priority.
• Remember that other parents/colleagues are in the same situation. Barking dogs and shouting children have become the norm on virtual meetings.
• Every weekend, make a plan for the upcoming week that includes your work and household tasks as well as your children’s school and non-school activities. Use a planner or wall calendar that everyone in the house can see.
• Within that schedule, allow for flexibility and include your children in the planning to help them feel more involved in the process. For older children, have set check-in times to make sure they’re on track but let them work independently. For younger children, such as toddlers, give them an activity near your space, much like the parallel play they do with their peers.
• In terms of the school day, quality over quantity matters. Plan for other activities and try to make sure some of them don’t involve a screen.

‘Me time’ is important too

Getting out ahead of your and your children’s schedules is a first step, but you need to take care of yourself as well. Consider the following to help you help yourself.

• It can be hard to establish a work/life balance when work seems constantly there in the home office. Set a time to be off from work and adhere to it. Drape a cloth over your computer or store your laptop in a drawer to signal that work is done for the day.
• Consider volunteering in the community, which can be good for the kids as well.
• While the ability to travel may be limited, still try to use some vacation time, even if it is just a day or two, to recharge.
• Arrange a support group/virtual meet-up with other parents as a way to share ideas on what has worked and what hasn’t.
• Be creative and take a non-traditional approach. There is no rulebook for these times so do what works best for you and your family.

©2020 Carelon Behavioral Health

Starting a new school year is full of unknowns in a “normal” year. Will I like my teachers? Will my friends be in my class? Who will I sit with at lunch? What kind of clothes should I wear? What if I don’t understand my schoolwork?

Now, the pandemic is adding a host of new unknowns to the list. Will my classes be online or in-person? Will I have to wear a mask during class? Will I be able to maintain social distancing? Will I catch the virus?

While you won’t be able to answer all of the questions, it’s important to recognize that your child is likely to experience heightened back-to-school stress and anxiety. And if navigating unknown situations has been anxiety-inducing for your child or teen in the past, you’ll want to be especially aware this year so you can provide the help he/she needs. Explore the tips below to help you and your children prepare for a school year full of unknowns.

• Be transparent. As the situation evolves and decisions are made in your community, the school experience is likely to change, with options ranging from virtual classes to full-time in-person attendance – or a hybrid approach.
• Prepare your child to expect change. For younger children, this can mean describing the different scenarios and what each means. Talking about the “why” is equally important as explaining the “what.” Helping your child understand the importance of working together to prevent the virus from spreading until a vaccine is available empowers them to feel like part of the solution.
• Transparency with teenagers is critical. Share information as you receive it and talk about what they’re hearing from friends or via social media. Help them separate facts from rumors, and make plans for how they’ll adapt to different scenarios.
• Acknowledge feelings and frustrations. Let your child know it’s okay to be worried or anxious about what will be different about returning to school. Encourage them to express what they’re thinking and how they’re feeling.
• Make time to talk, listen, and ask questions. Some kids prefer focused attention, such as before bed or at mealtimes. Others, especially teens, may be more likely to open up in a more casual setting, such as during a car ride or while hanging out at home.
• Reassure them they are loved and supported, but don’t just provide blanket assurances that “everything will be okay.” Listen and help children recognize what’s causing their concerns. Then, help them think of ways they can react and cope.
• Manage your worries. Kids take cues from the adults in their lives about how they should react and how much they should worry. Let them see how you’re adapting to unknowns and how you’re feeling. Model resilience in how you react to stressors and talk about how you solve problems. Remind your kids that they’re resilient, too. And most importantly, let them know that you’ll handle the situation as it changes – together.

©2020 Carelon Behavioral Health

There’s a Japanese proverb that says “Nana korobi, ya oki.” Translated it means “Fall down seven times, stand up eight.” It reminds us that adversity, trauma and tragedy may be part of the human experience, but so is the opportunity to overcome such difficulties and emerge stronger. Recovering well and recovering quickly when faced with situations that cause pain and suffering is called resilience – and it’s an important skill that can help you stay mentally healthy.

The COVID-19 pandemic has profoundly tested our collective ability to exercise resilience. Changing public health recommendations, a strained health care system and ongoing disruption to daily life has exhausted us in a way that is unprecedented. Fortunately, the behaviors, thoughts and actions that build resilience can be learned and strengthened.

Take responsibility for your whole health – body and mind

Exercising resilience is a lot easier if we’re healthy. Think about what works for you and start making your physical health a higher priority. This could mean getting more exercise, making sustainable changes to your diet or getting a routine physical.

Throughout the pandemic, anxiety and depression have surged and substance use has spiked as people search for ways to cope with the disruption. Just as physical health plays an important role in resilience, so too does good mental health. Some tips include getting enough rest, setting healthy boundaries that prevent you from overextending yourself, talking to a therapist or meditating.

Nurture positive connections

Maintaining connections with people you love and trust not only wards off feelings of isolation, it also helps establish a support network to lean on in times of crisis. Whether you’re gathering safely or using technology, it’s important to tend to cherished relationships. If you’d rather not meet in person and technology doesn’t seem right, pick up the phone and make an old-fashioned phone call. The sound of a loved one’s voice can lift both your spirits and reinforce that you’re not alone.

Find your “why”

Life is so much more than slogging through an endless to-do list day in and day out. If you find yourself feeling disillusioned and restless, take some time to get in touch with what matters to you the most. Is it your family? A cause about which you are passionate? The rewards of having a celebrated career? Getting in touch with your purpose can be stabilizing. Use your “why” to inform positive behaviors and actions that move you forward. Staying grounded in the knowledge of what drives you can help you bounce back quickly when faced with adversity.

Reframe negative thoughts

One way to become more resilient is to learn to put negative thoughts in their place. Resilient people have learned how to identify harmful thoughts and reframe them in a more positive way. A mental health professional can suggest proven methods that move you toward problem-solving and help you build resilience.

Ask for help

Remember, you are not alone. Resources are out there to help you build resilience and live your life to its fullest potential. If you’re struggling, don’t wait to ask for help. Be sure to take advantage of any benefits offered through your employer’s Employee Assistance Program.

©2022 Carelon Behavioral Health

A  pandemic can be a global crisis, and feelings of stress, sadness, anger and confusion are normal reactions. It takes time to adapt to a crisis and to create new ways to respond to it. While many often focus on the negatives, a crisis can also be an opportunity for positive change.

The challenges you face will vary based on your specific situation. You may be working from home, or you may have a profession that puts you on the front line. You may be a working parent dealing with multiple tasks at the same time. Or you may not be working temporarily, or afraid of losing your job.

Here are some general principles that may help you managing distress:

• Keep your attention in the present. If it is possible for you, practice breathing exercises or mindfulness, especially at the onset of anxious thoughts.
• Even if the internet is your way to keep informed, try to avoid overexposure to media. A constant stream of information can be difficult to manage.
• Focus attention on hobbies and personal interests. Create some “you time.“
• Keep in touch with your loved ones by phone or video calls.
• Exercise can be a helpful coping strategy. Participate in some physical activity, especially if you can do it easily at home.
• Realize that it’s normal to feel some emotions: sadness, anger, fear. Take some time to name what you are feeling.
• Try to identify the things you can have control over and focus on them. Strive to let go of those things that you can’t control.
• Develop self-compassion. Multi-tasking, especially when you have young children at home, can be a challenge.
• If possible, find ways to help others. Can you sew masks? Are you able to pick up groceries for an elderly neighbor?
• Consider creating a new schedule according to your needs.

If your stress and anxiety persist in spite of taking these recommended steps, contact your company’s Employee Assistance Program (EAP) or your primary care physician who may refer you to a behavioral health specialist.

©2020 Workplace Options

Do you worry or wrestle with indecision about the COVID vaccine or booster?  You can take steps to manage your worries and have a calmer perspective about the vaccine.

The problem with anxiety

Anxiety is a normal response to an ongoing threat. However, anxiety can also distort your thinking and cause you to believe your feelings regardless of evidence in reality. Don’t let anxious feelings make the choice for you about the vaccine. Sort through your thoughts and gather as many facts as you can.

Write down your concerns

What exactly do you fear will happen if you get the vaccine or booster? Whether you are worried about the vaccine’s safety, your reaction to it, or unknown long-term effects, write it all down. Leave space by each entry to add facts and findings that will help you assess how realistic each concern is. Leave space also to add information about the virus. You may want to compare vaccine data with the risks and unknowns of the virus itself.

Research carefully

You will read or hear many claims and opinions about the COVID-19 vaccine. As you gather information about the vaccine, be mindful of the sources. It may also help to:

• Find credible sources with information based on facts, medical knowledge and scientific research.
• Schedule time to share your concerns with your doctor. While no one can guarantee the outcome of your decision, your doctor can help you weigh the benefits and risks.
• Talk to family and friends whose opinions you trust.

Deciding to wait

What if you are still anxious or undecided after learning about the vaccine and talking to your doctor? Perhaps you can delay making a choice, which essentially is a “No” for now. No matter what you decide, continue to follow safety recommendations.

Manage the anxiety

If thinking about the vaccine or the pandemic continues to make you feel anxious, focus on managing the anxiety symptoms. Try deep breathing and mindfulness exercises, meditate, pray, distract with a brisk walk or a hobby, etc.

Need more support? Call the number on this website to learn what services are available to assist you.

Source: Military OneSource

Even though many areas are opening up and lifting restrictions, COVID-19 and its variants continue to impact many aspects of our lives. Some of the following resources may prove useful to you. Please check back here often for updates.

Centers for Disease Control and Prevention (CDC) resources

• Coronavirus (COVID-19)
• COVID-19 Vaccines
• If You Have Pets
• Prevent the Spread of COVID-19 If You Are Sick
• State & Territorial Health Department Websites
• Travel During the COVID-19 Pandemic
• Use of Masks to Slow the Spread of COVID-19

U.S. Food & Drug Administration

• Coronavirus Disease 2019 (COVID-19) Frequently Asked Questions
• Coronavirus Testing Basics

World Health Organization resources

• Coronavirus Disease (COVID-19) Advice for the Public
• Coronavirus Disease (COVID-19) Outbreak

FEMA

• Coronavirus (COVID-19) Response

U.S. Department of Agriculture

• Coronavirus Disease (COVID-19) 
• Food Safety and Availability During the Coronavirus Pandemic

Other resources

• Avoid Coronavirus Scams
• COVID-19 Health Literacy Project
• Coronavirus Tax Relief
• COVID-19 Vaccines: Get the Facts
• Financial Impact of the Coronavirus
• Helping Children With Traumatic Separation or Traumatic Grief Related to COVID-19
• National Alliance on Mental Health (NAMI): Information on COVID-19

For immediate crisis counseling for emotional distress related to the virus, contact the SAMHSA Disaster Distress Helpline 24/7 at 800-985-5990.

By Beacon Health Options

Domestic or intimate partner violence happens globally in the best of times. According to the World Health Organization, COVID-19 creates a situation—due to stress, the disruption of social and protective networks, and decreased access to services—that increases the risk of violence in the home.

Are you worried about your neighbor, yourself, or your partner being the victim or even the perpetrator of domestic violence? Help is available. Check for national resources online or call your employee support program, physical or mental health provider, or local government for help and information about resources in your community. In an emergency, call the police.

Below are ideas to help you or someone you know in situations of domestic violence.

What can you do if you are living with domestic violence?

• Violent behavior can escalate fast. It can start as verbal abuse and change to yelling and then to hitting things, pets, or people. Remember that the violent behavior ends when the person who is having the behavior works on it. This is beyond your control.
• Make an emergency plan: Prepare a bag with your important documents, keys, clothes, and other important items. If you have children or pets, think about them and how to protect them in case of an emergency. Have a list of phone numbers you can call, including the police, domestic violence services, and people you can count on, like friends and family. Generally, feeling fear or anger can give you the impulse to contact the special services or emergency numbers, do not hesitate to do so if you feel it is the right time for you.

What can you do if you realize that your neighbors are living with domestic violence?

• Violence at home can have serious physical, emotional, and psychological consequences. In most countries, if you realize that your neighbors or anyone you know is living an event of domestic violence, call the local special services or emergency number.

What can you do if you realize that when you get angry, you feel that you can’t control yourself and you hurt others?

• You can learn to control your emotions and express them in healthy ways. First, however, you need to take action to keep everyone safe:
• Recognize the physical warning signs of anger, such as changes in body temperature, tension in your muscles or jaw, or stomachaches. 
• Take a time out. That means that you stop, go to another room, or take a walk. The important thing is that you put some distance between yourself and others but stay in a safe space. If you stop at the beginning of a situation, you will be able to avoid escalation and avoid hurting others.
• During the time out, think about yourself, your feelings, and your thoughts. Try to identify if you are angry or if you feel anything else: stress, pain, fear, etc. Maybe you feel emotions that you have difficulty managing. Try to think of your needs and the positive things you can do to feel better. Try to identify your thoughts blaming others (“I wouldn‘t get angry if you weren‘t such a flirt“), and reframe it in such a way that you are in control of your emotions and responsible for your own actions (“I am afraid that when this pandemic is over I won‘t have a job and my partner will leave me. I can‘t control this situation, but I can work on this relationship.”). Remember, the only person you can control is yourself.
• Come back to others when you don’t feel angry anymore. If you start feeling angry again, take more time out.

Maybe you learned not to ask for help to show that you are a strong person, but people can be helped to manage violence. Look for classes or counseling to help you learn to manage anger, develop communication skills, and have safe, healthy relationships. If you don’t know where to start, try calling your employee support program, or local or government family support services in your community. 

©2020 Workplace Options

Death is never easy to process, especially when it happens unexpectedly. People find comfort and grieve in different ways, whether it’s connecting with family, talking to a friend, focusing on a special project, journaling, or another activity. Social distancing and stress related to COVID-19 can make it even more difficult to accept and grieve a person’s death. These tips can help you grieve in a healthy way given the limitations imposed by the coronavirus pandemic.

Acknowledge your feelings. Losing someone you care about suddenly is a challenge, and when you add the stress of social distancing and COVID-19, this can create more complications with your emotions. So, take the time to recognize your feelings and know that what you’re feeling is reasonable because grieving during a pandemic is a very different experience for you.

Find a way to say goodbye. Rituals are very important in the grieving process, especially when you can’t say goodbye in person. You can write a letter to the person, light a candle, talk to a photo, or whatever you find that has a meaning for you to help you understand that the person is not there anymore.

Know there’s not a “right” or “bad” way of grieving. The process of grieving is not linear, it’s not a series of “steps” to follow. One day you may feel very sad, and the following day you may feel angry or hopeless. Be patient and compassionate with yourself.

Reach out to family and friends. You don’t have to go through your grief alone. Even if the situation doesn’t allow physical contact, you can call or video chat with your family and friends. As soon as you are ready to share your feelings with them, don’t hesitate.

Practice self-care. Managing intense emotions can require a lot of energy. In these moments, you may need to take special care of yourself, including eating as healthy as possible, drinking water, sleeping enough, doing some exercises or activities that you love. Be aware if you are having difficulties managing behaviors, like smoking or drinking alcohol. Don’t hesitate to ask for help if you need it.

Don’t make important decisions. You may need time to manage your emotions and adapt to living without your loved one. Intellectually, it can be hard to think clearly as memory, learning, and cognitive functions can be affected. Don’t push yourself to make important decisions that can have important consequences in your life.

©2020 Workplace Options

“Despite knowing the signs, I thought that it was just a transitory thing—the ups and downs of everyday life. But then I crashed.”  (Anonymous, 2016).

Even if we don’t know what they mean, most of us have heard of anxiety, depression, and burnout. It might be that we have a sense of these and what they mean through relating our own experience to them—yes! I have felt depressed, burned out, anxious, stressed, exhausted—but how do they relate to (and differ from) each other? Are there clear separations, or is it that when we recognize these in ourselves, we do in fact recognize them all?

Anxiety

Anxiety is all around us, occurring at different moments in our lives, sometimes very inconveniently. Relationships, work, school—all aspects of our lives can be affected. When we worry about things, we can feel scared or fearful about them, but anxiety goes further than this. It can impact everyday life in a way that interferes with daily functioning and handling of tasks. While there are a variety of diagnosable anxiety disorders, some pervading symptoms include the following:

• Tension
• Restlessness
• Sleep disturbances
• Irritability and agitation
• Trouble concentrating
• Trouble controlling worry and panic

Anxiety can come from many sources, and although biological risk factors are a part of this (e.g. underlying illnesses), environmental causes are vastly important. Events that happen in one’s life play a huge role as a source of anxiety across the lifespan. Changes bringing in losses of control, uncertainty, and even trauma can result in experiencing symptoms of anxiety. In this sense, anxiety can be a response to a perceived threat, risk and danger. The manifestation of anxious symptoms alludes to a sense of hypervigilance: a physical feeling of needing to act, fight, fly or freeze paired with intrusive, spiraling or catastrophic thoughts. It can be helpful to think about anxiety on a scale—at one end, we might experience some intrusive thoughts and tension; at the other, we might experience nausea and hyperventilating that can be physically debilitating.

Depression

Depression is more than just feeling sad or low temporarily. Depression refers to a cyclic or recurring sense of hopelessness (and/or worthlessness), and for the purposes of diagnoses of various depressive disorders, can last for a few weeks or more. While diagnostic and psychometric tools can provide a framework of levels and types of depression, some key symptoms may include the following:

• Fatigue and low motivation
• A loss of hope and optimism
• Irritability and agitation
• A sense of worthlessness
• A loss of interest in pleasurable activities
• Sleep disturbances
• Physical pains (e.g. headaches)
• Suicidal thoughts or thought of self-harm

As with anxiety, a combination of biological, environmental, and psychological factors can be sources of depression. Life changes that leave us feeling stressed and unable to cope can lead to a loss of hopelessness. These changes can revolve around losses, uncertainty, and conflict in our lives across many areas, including work, school, relationships and home.

Burnout

Feelings of exhaustion, cynicism, hopelessness and stress are common features of burnout. But what exactly is it? Is it anxiety, depression, or both?

Excessive and exhausting demands on our strengths and resources can lead to feeling burned out. Stress leading to a chronic or acute sense of fatigue can forge a path toward this, but more specifically, burnout is related to work or occupational demands. When resources, tools, and mechanisms of coping with excessive work-related stress are depleted, we can begin to experience symptoms of burnout. To put it simply, burnout relates to the workplace.

At first glance, burnout symptoms resemble those of anxiety and depression: impairments in concentration, sleep disturbances, energy depletion and exhaustion. Despite the ICD-11 defining burnout, it is important to note that it is not conceptualized as a medical condition but instead as an occupational phenomenon in recent diagnostic manuals – e.g. in relation to workplace environmental stimuli.

Making meanings

At first glance, it might be difficult to discern burnout from anxiety and depression. In fact, there are overlapping symptoms with burnout that often lead to feeling anxious and depressed. Burnout, however, is not currently a diagnosable medical condition in the same way depression and anxiety are (according to the ICD-11 it is a ‘problem associated with employment or unemployment’ (WHO, 2018)). There are also symptoms of depression, for example, which are not features of burnout, such as suicidal ideation. Anxiety can also be a feature of burnout, with intrusive thoughts about oneself stemming from worries and concerns about workplace self-efficacy where coping resources are scarce and diminishing fast.

In this busy modern world of ours, we commonly acknowledge our own and each other’s experiences by alluding to anxiety, depression, and burnout without necessarily being able to separate them. We might say or hear others say, “I feel so depressed today,” “I’m really anxious about next week,” or “you look so burned out.” When we talk about these phenomena, we’re probably talking less about diagnostics, statistics, and codes. Perhaps what we’re accessing for reference is our own tacit knowledge—our reserves of experience and wisdom—and using the language to convey our experience (along with sympathy and empathy to other’s experiences).

Imagine being in space and looking at Earth through a powerful telescope. When you zoom in, you find your country, your region, city, or town. You can even see your house. But as you zoom out, what you recognize disappears, until, eventually, Earth is just a tiny pinprick among the vastness. When we zoom in, we make meaning. Zoomed out, we struggle to do this, and when we can’t make meaning, we lose purpose. A process of moving toward burnout might be quite the same—the longer we feel fatigued, exhausted, and stressed, the greater the cost to self-efficacy (and risk of escalation).

Maybe then, looking after ourselves and each other begins with intuition. Knowing might not just mean visiting your general practitioner or physician for advice and diagnosis, but possibly also paying attention to your feelings. As the grip of stress begins to tighten and you begin to feel symptoms associated with burnout, depression, and anxiety, it might be time to listen to your intuition.

Now more than ever, listening to the signs and symptoms that might tell us about overload is crucial to self-care and self-service. During the COVID-19 pandemic, our ability to be able to cope and deal with the demands of everyday life may have lessened, and as time under lockdown has increased, stress and fatigue have become unwelcome partners in the day-to-day. Diagnostics might be able to tell us some things, but where experiencing depression, anxiety, and burnout are concerned, if we feel something is wrong, it probably is.

©2021 Workplace Options

When school doors re-open in your community, the experience will likely involve safety guidelines for students, teachers, and parents due to COVID-19. Along with reading, writing, and arithmetic, students will also need to learn and adapt to social distancing, mask-wearing, and handwashing guidelines. It’s only natural for everyone involved to feel nervous and apprehensive about adjusting to the new normal.

You can help your children prepare for this new normal by talking about how things have changed and what to expect as they return to the classroom. Explain the new rules are in place to help keep them, their friends, teachers, and school staff safe and healthy. As you talk, encourage students of all ages to think about the types of different scenarios they can expect and provide guidance on how they can respond to them. Here are a few topics, tips, and conversation starters.

Practice wearing a mask.

Most schools will require students to wear a mask when it’s not possible to maintain social distancing. No matter the child’s age, wearing a mask for extended periods can be challenging. It’s important to acknowledge that mask-wearing can be difficult while still emphasizing the importance.

• Remind children why they need to wear a mask when they’re around groups of people. Connect it to times when you’ve worn a mask at the grocery store or stopped by grandma’s house.
• To help young children understand, normalize masks by putting a mask or face covering on a favorite doll or stuffed animal.
• Practice wearing masks at home to help younger kids – and even teens – get used to how it feels.
• Have some fun by setting up a mask-decorating session to help kids create a special back-to-school mask.
• Teenagers may feel invincible and push back on mask-wearing. Listen, validate their feelings, and let them know you understand why they’re annoyed. That makes it easier to talk through any misperceptions they may have and reinforce the responsibility of wearing a mask not just for themselves, but also to protect others.

Practice social distancing.

Along with wearing masks, social distancing will be part of the back-to-school experience. This will affect classroom activities, as well as socializing in the halls, in the lunchroom, and after school. Help your child anticipate the changes and talk through why maintaining distance is essential.

• Let your child know that his/her class may be smaller, and there may be smaller groups during recess, lunch, and other breaks.
• Help your child come up with new ways of saying hello to classmates, such as “air high fives” from a distance.
• Remind kids that they won’t be able to sit close to their friends or share pencils and other belongings. Acknowledge it will be difficult for everyone, but the situation is temporary.
• Reinforce the need for regular handwashing throughout the school day and before and after putting on a mask. Practice, practice, practice at home to ensure kids are taking care and spending enough time on handwashing. Have fun by making up silly songs that equal two run-throughs of the happy birthday song.
• Make sure your kids have opportunities for safe social interactions outside of school. Set up video chats with friends via Zoom and FaceTime so they can talk – mask-free – about their school experiences and how they’re feeling.

Along the way, let your children know they’re doing a good job. Praise them for doing their part to keep families, classmates, and communities safe.

©2020 Carelon Behavioral Health

Summary

• Where and how to volunteer or donate after a disaster
• Tips for giving money and avoiding fraud

We often want to help those in need after a disaster happens either close to home or around the world, but what can we do? We are often asked to donate money. But how do we know our money will go to those in need, and what if we want to give in some other way?

Volunteering close to home

If you want to offer hands-on help, first check out your local government’s website. Your local government will let you know how best to help. They typically list:

• Items needed, such as clothes or blankets, and locations of collection sites
• The people needed, such as nurses, foreign language translators, or construction workers
• Special equipment needed, such as chain saws and four-wheel drive vehicles
• Requests for volunteers to transport or temporarily house people or pets
• Where to give blood

Most churches are also set up to help communities in times of emergency. You do not have to belong to the organization to fill a basket with food or pack medical supplies. You can also check with your local Chamber of Commerce, newspaper, or news station for ways to help.

Several websites provide volunteer opportunities for disaster relief. It is best to be prepared in advance rather than trying to find an opportunity at the last minute. Visit these sites when you have the time and register in advance.

• American Red Cross
• National Voluntary Organizations Active in Disaster
• Community Emergency Response Teams
• Ready Campaign
• VolunteerMatch

Tips for giving money

Give money only to places you have heard of. Trustworthy organizations will tell you how to contact them and how donations are spent.

You can check on good and bad charities by visiting the following websites.

• CharityWatch
• Better Business Bureau Wise Giving Alliance

It may be hard to know where to direct your dollars. A good rule is to follow your heart. If children and families are your main interest, then give to places that focus on them. If you are interested in housing, medicine, or animals then follow that lead.

Tips for avoiding fraud

• Do not give to a charity you have never heard of.
• Never feel rushed to give on the spot. Ask the person or organization to mail information to you. If they pester you, hang up, close the door, or walk away.
• Make sure you have full contact information for the organization.
• Follow your instincts. Do not donate if something does not feel right.
• Never give cash.
• Only give out a credit card number if you are 100 percent sure about the charity. Use a third-party service, such as PayPal, if you donate online.
• Never give your Social Security number.
• Keep records of all donations.
• Stay away from any organizations that use high-pressure or overly emotional appeals, promise special treatment by the police or fire departments, or have names that sound like other well-known charities but are slightly different.
• It is best not to respond to phone or text solicitations. Hang up, or if it is a text, reply “STOP.”
• Make sure online donation sites are secure. You should see an unbroken key or lock symbol in the corner.
• Make sure that any contractors you hire are licensed and bonded to do the work. Ask to see their credentials. Look for your own qualified and trusted contractors.

To report a fraud

• Call the non-emergency number of your local police.
• Contact your local state attorney general’s office. A list can be found at the National Association of Attorneys General.
• File a complaint with the Better Business Bureau or a consumer protection agency.

Helping a friend or family member

Sometimes the disaster hits close to home. Maybe your friend has gone through a personal tragedy such as the death of a loved one or a major illness. This can be a delicate situation but it is good to offer help and emotional support. Some tips to help include:

• Provide meals or food delivery.
• Offer to run errands, watch a pet, or mow the grass. If they do not need it today, tell them you can do something in the future when they need it.
• Ask what the person needs in terms of practical help.
• Contact the person every few days and simply listen to their concerns. Do not pressure them to talk about it if they are not ready.
• Visit every once in a while to let them know they are not forgotten. Sit or walk with them even if they do not seem to have the energy to socialize.
• If you are concerned about the person’s physical or mental health, call your employee assistance program, house of worship, or doctor for a list of professionals who can help.

By Amy Fries

©2018-2019 Carelon Behavioral Health

The pressures from the COVID-19 pandemic became apparent quickly: working from home, kids going to school from home, caring for elderly parents, and the stressors from isolation that has no defined timetable. To add to it all, you have a child who is antsy to go back to school in person. Who knew?

If you find yourself in this scenario, you most likely have an extrovert for a child. The solitude and quiet of Zoom and online education may not fit his/her learning style. He/she probably misses the back-and-forth of the classroom, and the ongoing buzz of the hallway. However, your community has decided to delay returning to school full-time. If that’s the case, below are ways to help your extrovert adjust to at-home learning.

• Assess what aspects of school are being missed most. Friends? Music class? Physical education or sports? Then determine how those activities can be substituted remotely: Regular FaceTime meetings with friends; online music lessons; or regular outside physical activity, possibly scheduled as a break in the school day.
• To help focus higher-energy children and adolescents who struggle with sitting in front of a screen, start the day with physical activity and/or schedule it midday as though it were a recess. You can also alternate the setting of the home classroom (i.e., morning classes in the dining room, afternoon classes in the kitchen). Doing so can help break up a school day. 
• Introducing a new activity can be a good distraction from the sameness that can develop with remote learning. Online cooking, art, and language classes have become very popular, and companies like GroupOn are offering discounts for such classes. A lot of community education centers are offering online opportunities as well.
• Try to be proactive regarding boredom. Given the pandemic-induced sameness of life right now, even little things—like eating lunch or dinner outside or trying a different hiking trail—can break up the monotony.
• Give your child a role in planning or organizing things—planning an outdoor activity with a friend; choosing which movie to watch; or picking out a recipe to make for dinner.

You may not be accustomed to your extrovert feeling anxious, but that may be the case during a time that is certainly unparalleled in your child’s life. Below are some tips to help you manage that anxiety.

• Check in regularly—either at the breakfast table or before bedtime, for example. Encourage active conversation rather than settling for “It’s fine” or “I don’t know.” Ask them to share something good and something bad that happened that day. Ask them to share something they are grateful for. 
• Allow daydreaming and goal-setting—about future plans, what they want to do once the pandemic is over, or what they would like to do for a future vacation to make up for this one.
• Be creative in how you plan things, and try to be as flexible as possible. These are not normal times, so the typical solutions and problem-solving approaches aren’t going to necessarily be the most feasible.

©2020 Carelon Behavioral Health

The COVID-19 pandemic is testing our collective resilience. Many of us are working from home while managing our children, and possibly even educating them, with no real break in sight. It has been exhausting. However, there has been one positive discovery during this pandemic: Your introverted child has excelled through Zoom and online learning.

While you may have found this success surprising, many experts say that it’s not. Schools, by their very nature, appeal to the extrovert with the opportunity for participation – in the classroom, on the playing field, in the school band. Conversely, introverts tend to prefer more quiet environments.

Now your introvert may be returning to the classroom. Below are some tips on how you can help your introverted child manage that return.

Learn why your child is happy to be out of school. What makes school difficult? Boredom? Challenges in getting work done in the more traditional classroom?

• Consider outdoor and social activity, which may require more prompting, but will make the transition back to social settings easier once those transitions are necessary.
• Maintain a schedule so that a lack of structure doesn’t become the norm. Have clear expectations about time devoted to schoolwork, chores, bedtime, mealtimes, etc.
• Encourage memories of good times from school. Try to focus attention on the aspects of school that are being missed, such as teacher support and acknowledgements. As a corollary to this, ask your child why he/she thinks society considers it important for kids to attend school.
• Have a plan for the return to school. Visualize what it will involve, what it will require, and problem-solve possible situations that might arise when he/she returns.
• Consider a reward system that is age and situation-appropriate—i.e., where something is earned after in-classroom school is attended for X number of days straight.

The above are hands-on tips for preparing for back to school. But what about the ongoing anxiety your child may be feeling about the return to school and the pandemic in general? There are steps you can take to manage that as well.

• Understand their worry and acknowledge that going back to school will feel hard. Recognize that it’s not realistic to eliminate anxiety about it. Focus on reassuring your child that he/she can handle challenging situations as he/she has done in the past.
• Remind your child (and yourself) that these times are not permanent. Pandemics have an end, and no one plans to live in a socially distant world indefinitely.
• Be mindful that your child will pick up on your emotions. If you’re feeling stressed, he/she will likely reflect this as well. Try to frame anxieties as problems that can be solved (i.e., handwashing and scientists working on a vaccine).

©2020 Carelon Behavioral Health

As the pandemic stretches on, questions and concerns are increasing about the long-term impacts the distancing restrictions, school closures, and overall isolation will have on children and adolescents. After all, children and teens are experiencing the pandemic during crucial developmental periods for social and coping skills. While experiencing stress, anxiety, and frustration is normal for kids navigating an unknown and ever-changing situation like the COVID-19 pandemic, many parents and caregivers find themselves wondering how to gauge their child’s mental health and when to seek help.

Although it’s too soon to tell what the pandemic’s long-term mental health effects will be, parents and caregivers are right to be concerned and vigilant as they continue to assist children and teens. Use the following tips as a guide:

Communicate and set an example

• Be direct. Talk openly with your kids about their concerns and fears related to the COVID-19 pandemic. Providing information to help them understand and address their concerns can help reduce anxiety and depression. As you share information, consider what’s appropriate for the child’s developmental age. If you’re not sure what to share, consult your child’s pediatrician for guidance.
• Establish a routine. With so much uncertainty, help your child maintain a regular schedule as much as possible, including consistent bedtimes and wakeups.
• Model behaviors. Don’t forget to tend to your own stress-management and mental health so that you’re able to model behaviors and create a supportive environment for kids and teens.

Take action

• Foster resilience. Help children and teens develop a sense of control by practicing resilience-enhancing activities. Examples can range from habits that keep them healthy, such as personal hygiene and social distancing, to self- care skills like yoga, meditation, practicing gratitude, and community volunteering.
• Encourage activity. From regular exercise through creative pursuits like art, music, and cooking, help children and teens take a break from screens.
• Support social interactions. Whenever possible and safe, encourage kids and teens to engage with friends and peers.
• Monitor screen time. Even as school returns to in-person classes, put guidelines around the time spent in front of screens, smartphones, and social media.
• Intervene early. School performance is an important indicator of mental health for both children and teens. Take action right away if you see a decline in performance.
• Secure weapons and medications. Ensure that any weapons and medications (both prescription and over-the-counter) in the home are secured and inaccessible to children. Monitor other potential weapons, such as kitchen knives.

Reach out for assistance

• Know your resources. Make yourself aware of local resources available for urgent or emergency situations should they arise. For example, texting “HOME” to 741741 will connect you with a crisis counselor, and the National Suicide Prevention Hotline can be reached 24/7 at 800-273-8255.
• Seek help. If your child or teen is showing signs of distress or depression, contact your company’s Employee Assistance Program (EAP) if you have access to that benefit or consult with your child’s primary care physician, who may refer you to a behavioral health specialist.

©2021 Carelon Behavioral Health

News about the outbreak and spread of a new strain of coronavirus (COVID-19) may be causing your children to feel anxious. These tips can help you ease their worries.

Be informed

Start by making sure you have up-to-date information about COVID-19. Check sources such as the Centers for Disease Control and Prevention and the World Health Organization to understand the symptoms, scope, risks and safety precautions for the disease, as well as what is being done to help prevent it from spreading.

Ask, listen, and assure

Your young child or teen may come to you with concerns about the virus, or you may decide to bring it up first.

Ask what they’ve heard about it so you can correct any misinformation. Acknowledge their feelings and ask questions to help you identify the sources of their fears. Ask what they are afraid will happen, and then answer with details you think they can handle based on their ages, tendencies to worry, etc.

Address your kids’ fears calmly with these assurances, if they apply:

• The virus is not widespread in your country, and isn’t in your state/city/community/school. If there are cases nearby, focus on efforts underway to keep the disease from spreading.
• Your family will take extra care to stay healthy by washing your hands, keeping your hands off your faces as much as possible, covering coughs and sneezes, not sharing drinks and utensils with others, avoiding others who are sick, and going to the doctor if you get sick.
• Experts are doing all they can to understand the virus, treat people who have it, and keep it from spreading.

Avoid making comparisons that may stir up more anxiety. Don’t argue how much greater the risk is of getting and dying from the flu, for example. Remind your children that their amazing bodies are built to fight off viruses.

Limit news exposure

Be careful what you and other adults say about the coronavirus when young children are nearby. An offhand remark might be taken out of context and trigger anxiety. Avoid graphic news coverage when your kids are present, too. Encourage your anxious teen to limit or avoid time spent researching the virus and watching news about it.

Be a good role model

Your children will look to you to decide if their fears are grounded. Model good hygiene, reasonable precautions, and a calm attitude. If you aren’t anxious, they will likely feel better.

If your children’s stress and anxiety persist in spite of taking these recommended steps, contact your company’s Employee Assistance Program (EAP) or your primary care physician who may refer you to a behavioral health specialist. Another option is to call the Substance Abuse and Mental Health Administration’s Disaster Distress Helpline at 1-800-985-5990, a 24/7, 365 day-a-year, free national hotline that provides immediate crisis counseling. It is toll-free, multilingual and confidential. 

By Laurie Stewart

©2020 Carelon Behavioral Health

Source: Military One Source (MOS), used with permission

Stress is a normal part of the human experience and can be useful in certain situations. Early humans relied on the “fight or flight” stress response, which triggers the release of hormones like adrenaline and cortisol to boost mental clarity, tighten muscles and accelerate the heart rate. This can be lifesaving if you encounter an animal in the wild, but prolonged stress – the kind that persists for weeks or months – can have major health consequences.

While life is much different now from our ancestors’ time, our bodies remain wired to protect us from modern physical and psychological threats. As the COVID-19 pandemic enters its third year, daily strains that normally activate a stress response are exacerbated by pandemic fatigue, drastic changes to daily life, concerns about contracting the virus, and societal unrest.

Signs of chronic stress:

• Anxiety
• Feelings of helplessness or hopelessness
• Forgetfulness or trouble concentrating
• Fatigue
• Disruption to normal sleeping patterns
• Irritability and mood changes
• Sexual dysfunction
• Headaches and/or body aches
• Muscle stiffness, particularly the jaw or neck
• Digestive issues
• Use of alcohol or drugs to cope or relax

It’s no secret that prolonged stress can lead to mood disorders such as anxiety and depression, decreased immunity, heart disease, high blood pressure and diabetes. If you’re suffering from the effects of chronic stress, you’re not alone. In 2021, 84% of adults in the U.S. reported feeling the effects of prolonged stress. Here are some tips to help you manage during challenging times:

Get clear about the things you can control. Taking on issues and problems that you can’t change leads to unnecessary stress and wasted energy. Modern life is hard enough. Be honest with yourself about what you can control and let go of the things you can’t.

Set limits. Having healthy personal and professional boundaries is critical to stress management. Avoid taking on responsibilities that are not essential and practice saying “no” to things you can’t handle.

Prioritize regular physical activity. The research is clear: moving your body can be a great antidote to stress. From taking a walk in your neighborhood to running a marathon, there are countless options to get your body moving and clear your mind.

Connect with friends and loved ones. Connect with trusted friends and family who are part of your support network and don’t be afraid to ask them for support when you need it.

Make time to relax. Relaxation is not a dirty word, although “grind culture” can make us feel compelled to stay connected and engaged 24/7. Unfortunately, that only makes us more susceptible to the effects of long-term stress. Yoga, meditation and deep breathing exercises can slow racing thoughts and bring about a sense of calm.

Get enough sleep. Your brain has the impossible job of processing an obscene amount of information every day. When you sleep, your brain gets a chance to refresh and a much-needed respite from the noise of daily life. Studies show that the proper amount and quality of sleep has a multitude of health benefits for the body and the mind.

Practice gratitude. When life gets overwhelming, try to remember that there are still reasons to be grateful. If it helps, write down three good things every day. Gratitude can lead to a sense of abundance and help calm your mind.

Seek help when you need it. Do not hesitate to access mental health resources if stress becomes unmanageable. Many services are free and anonymous through your employer’s EAP program, and specifically designed to help take the pressure off daily life.

Seek help right away if you are having thoughts of harming yourself or others. Call the National Suicide Prevention Lifeline at 800-273-TALK (8255).

©2022 Carelon Behavioral Health

Source: APA: U.S. Adults Report Highest Stress Level Since Early Days of the COVID-19 Pandemic, www.apa.org/news/press/releases/2021/02/adults-stress-pandemic

COVID-19 has challenged many people’s security and sense of control. Returning to work represents a return to normal, but it may not be without its own causes for anxiety. Finding a balance between your personal well-being and work environment and responsibilities is important. So, before and after your return to work, you should address any reservations related to COVID-19 that may affect your work duties.

Continue to follow the recommended measures to prevent spreading the virus. Take care of yourself and others by taking the necessary actions at work (washing your hands often, staying home if you’re sick, and maintaining social distancing), as well as in your daily interactions. If the kind of work you do needs additional precautions, discuss necessary changes, and follow the instructions from your manager.

Don’t be afraid to propose additional suggestions. If you find yourself coming up with more ideas outside of the recommended safety measures, bring those up to your manager. This is a time where everyone must adapt to a new way of doing things—at work and home. By becoming more involved, this can provide a refocus of your thoughts and put you in a more optimistic place during this transition. So, go ahead and suggest your ideas. These could be beneficial to your workplace and create an easier transition for the rest of your team.

Keep communication open with your manager. Do you have children or an elderly family member at home? Or, do you have health conditions that put you at greater risk for COVID-19 infection, disrupted child care arrangements, or other concerns? Be honest with your manager if you need certain arrangements (working from home for longer or working in a solitary space away from other staff members). Even if your manager cannot accommodate your needs exactly, most will do what they can. When you create an open line of communication, you can keep your supervisor informed, as well as alleviate any apprehensions you may have about your work situation.

Be patient with yourself and your coworkers. In the aftermath of a stressful or disruptive event, it is natural to move at a slower pace while you recover and adjust to new circumstances. If you have concerns that are keeping you from focusing on your work (anxiety about working in a shared space with other staff or fear over the spread of the virus), share these thoughts with your manager. They may be able to offer guidance or options for you.

Keep in mind that returning to work from COVID-19 puts everyone in circumstances that are new. Give yourself a little time to return to your former focus and full productivity. Be patient and trust that your team will find its old rhythm.

Take care of your mental health. Anxiety and fear are normal when you come back to work after a stressful event. If you realize that you are not able to manage these feelings, ask for help. There are various resources you can locate, including your employee assistance program (EAP) or additional professional support, to help support you.

©2020 Workplace Options

Much of what goes into being a good leader is unwritten—it’s in the actions that are exhibited day in and day out, and is not simply due to a job title. The following ten suggestions are aimed specifically at managing employee fear and anxiety related to COVID-19, but the principles behind the tips will work in nearly any scenario. Good managers get the best out of their employees by supporting them well, especially during times of disruption.

Make a plan

You have probably already developed a physical safety plan for return to work related to COVID-19, and this plan  is equally as important when it comes to managing employee fear. It should include clear and actionable steps that address safety concerns completely. Ambiguities are likely to lead to increased fear. This plan is not only about employee safety and mental sense of wellbeing, but the safety and wellbeing of their loved ones as well.

After the plan is created, have it reviewed by a few people who were not involved in its creation. They should pay particular attention to how the plan may address employee anxiety and fear as they return to the worksite. Solicit feedback and make changes as needed. A plan without some form of vetting is more likely to have holes that are going to leave your employees feeling unsupported.

Talk with other leaders

As a manager, none of us are experts on how to manage a pandemic situation. How could we be? The last pandemic was in 1918. However, collaboration with your colleagues is likely to generate new ideas and effective solutions for your employees. Sharing of information deepens the collective knowledge pool.

In doing so, consider consulting colleagues in differing industries or departments. Some managers have had to deal with more disruptive events in the workplace and managing employee anxiety as a result. If nothing else, consulting with peers allows for mutual support during this complex time.

It may also be beneficial to receive leadership coaching or other senior-level management guidance. While you may have significant experience managing employees, you may not have experience managing in such a unique and diffi ult situation. Executive coaching is built on the idea that even the best leaders need guidance. And there is no playbook to follow on how to manage during a pandemic. In the same vein, solicit feedback from others on how you are doing. This type of peer feedback can be invaluable in making adjustments to your style and making you a more effective leader. In essence, use all the resources at your disposal.

Lastly, do not hesitate to get your own behavioral health support. The current pandemic has impacted us all, managers and employees alike. Given the unique pressures you might have at this time, this could be the optimal time to get some additional support. The healthier you are as a person, the better you will be as a leader.

Consider individual circumstances

Take employees’ individual situations into account when developing return-to-work planning. For example, if   you know 25% of your workforce has young children with no daycare options, this needs to be considered. Provide
creative options to help them with their family situation while transitioning back to the work site. Doing this shows that you are considerate of their individual needs.

Allow for individual differences regarding fear and anxiety

In response to COVID-19, there will be individual differences between your employees, and these should be accounted for in return to work planning. Employee levels of fear regarding the virus and its impacts will also not be the same. You will have some employees with low levels of anxiety and fear; many employees who have some anxiety and fear; and some employees who have significant anxiety and fear. To the extent possible, return-to-work planning should take into account individual differences. This not only shows support for employees as individuals, but will allow employees to perform more optimally (by taking away a significant source of distraction).

For example, if you have one employee who has no qualms about coming back into the office with appropriate safety equipment and distancing, there is nothing to be concerned about. However, say you have another employee who has  an underlying health condition, young children, and elderly parents. This person would likely be best served continuing to work remotely, if possible, as they are more likely to be productive in a setting that does not trigger anxiety.

There will be instances where options for employees are limited (work from home, for example, may not be reasonable). In such an instance, consider asking that employee what additional steps could be put in place that would help them feel safer at work. In some cases, relatively small measures can have a significant impact on their fear.

Prepare to manage increased anxiety and fear as return to work begins

Every employee, just like every manager, is going to have some level of fear upon re-entering the workplace. This is to be expected and is entirely normal. Despite best efforts to ensure social distancing and the availability of personal protective equipment (PPE), the highly transmissible nature of the virus is going to leave everyone on edge, to some extent. Even if it is safe, it may not seem safe.

First, acknowledge this sense of uncertainty in communications. For example: We will be returning to the office environment and this may be a somewhat uncomfortable scenario for many of us for a while…even though we have done… Second, put things in place to help employees to manage this fear. This could be something as simple as allowing for shorter and more frequent breaks, or modifying schedules so there are fewer people in a particular area at a given time. If you are not sure what might be helpful for your employees in managing anxiety, ask.

Do not be surprised if there is a decrease in productivity initially, as people reacclimate to the much different work environment. Again, this decrease can be mitigated by proactively helping people manage their anxiety over being back in the offi e.

Remember, employees will eventually become more comfortable and less anxious in the work environment (assuming no significant change in the pandemic). Anxiety tends to be initially quite high but as exposure to the anxiety provoking situation continues, the distress decreases.

Ramp up with reasonable expectations

As employees return to the work site, it is important to remember all that has changed since they left. It is not reasonable to expect employees, mentally, to hit the ground running on day one. Expecting this will likely lead to decreased productivity and increased anxiety. Therefore, have a plan to ramp up expectations, allowing time to reacclimate to the work environment.

The ramp-up plan need not be overly complex or lengthy but should balance supporting your employees’ health and getting business needs met. The greatest period of anxiety is likely to be at the outset and over time the anxiety is likely to lessen.

A simple ramp-up plan may include elements like these:

• Employees will begin by coming into the offi e two days per week for one week, adding one day for each of the remaining weeks, until they are in the offi  e full time.
• Employees will work in the offi e half of the day and at home and half of the day. Additional guidelines might include designating employees to be in the offi e either in the morning or the afternoon to ensure the offi e is only half full at any given time.
• Tasks that involve close personal contact will be limited for the first two weeks as employees get reacclimated.

Communicate openly and often

Communication is the most important tool available to support employees in uncertain times. An absence of communication and information can create a sense of increased fear and uncertainty. When there’s a lack of leadership communication, employees are left to fill in the blanks. There is a saying that “fear loves a vacuum.” In the absence of data, the human mind will create its own reality and, most often, that reality skews to the most negative possibility. An absence of communication also tends to reflect the sense that leadership does not care or does not have a clear plan. Both of these are going to have a negative impact on employees’ outlook, performance, and dedication.

Communicate often. Daily may be appropriate in some work environments. Regardless of the work environment, communicate no less than once per week. This communication should address any changes to the work environment or changes to safety protocols. It should also take time to address employees on a personal level, acknowledging
that these continue to be tough times that have changed so much in our day-to-day lives. The pandemic has affected everyone personally. Recognition of this, at some level, needs to happen.

Do not communicate solely in writing. Make sure to also communicate verbally in a setting where employees can  see you, and vice versa. Ideally, this should include an opportunity for attendees to provide feedback or ask questions. Employees should, at the conclusion, feel informed, valued, and that their safety is a priority. Consider sharing some personal experiences. People are more likely to trust you as a leader if they can also see you as a person.

Understand what additional resources may be available

A subset of your employees will need additional help as they cope with personal and workplace stressors, and the general anxiety that comes along with the present pandemic situation. Have a good understanding of what
resources are available to your employees. More importantly, encourage your employees to seek additional help,
with an understanding that many people are struggling at the present time. Resources such as Employee Assistance Programs (EAPs) are in place for situations like this and should be utilized by all that could benefit.

Resources that are not typically available to your employees may be available at the present time. Know what these resources are, try and understand how they work, and encourage employees to utilize such services if they are needed.

In sharing information about resources like EAPs, keep in mind that an email or memo can easily be overlooked, so use other methods as well.

Show appreciation

It is important to show appreciation to your employees. Your employees, by returning to the work environment, are risking exposure to an illness that they have, thus far, isolated from. Returning to work for some comes with the fear of exposing their family to the virus. Even the smallest of tasks, like touching things and talking to people, carries a significant potential health risk. There may also have been other significant changes, such as layoffs, decreased pay, or increased workload. This is not a normal day back at work and showing that you understand and appreciate their efforts will make a difference.

Build in ways to express appreciation to employees as they return to work, and on an ongoing basis.

Be prepared for change

It is highly unlikely that return to work will be a smooth and linear process. Return to work will be greatly dependent upon the virus status, which we know has not been smooth and linear. Changes in the status of the pandemic will change what happens in the work environment.

It is important to communicate this clearly to your employees and for them to understand that you have a plan. For example, should a shelter-in-place order be reinstated, how that will be addressed. Or should an outbreak occur
within your offi  e, how that will be managed. These are physical and logistical issues, but have significant impacts on the emotional state of your employees.

A lack of clear planning will lead to increased employee anxiety at any stage. Communicating the plan to manage changes in the situation will help your employees to feel more supported. Uncertainty can lead to fear; so as much as you can address the uncertainty and changing circumstance, the more you are supporting your employees.

Conclusion

Nobody is going to be able to do all of the above, in every scenario. And these ten points are not going to encompass everything that needs to be done for your employees. However, managers that use these points as a guide will be better equipped to be the best managers they can be during this pandemic—and hopefully have happier and more productive employees in return.

©2020 R3 Continuum; Used with permission

Being a manager during a stressful event such as COVID-19 may be a new experience for you. Learning to adapt to changes in your work environment and workload, as well as your employees, is important.

Being a manager during a stressful event such as COVID-19 may be a new experience for you. Learning to adapt to changes in your work environment and workload, as well as your employees, is important. And, once the dust settles, a new normal will start to present itself. This new normalcy can create emotions you have never recognized or addressed before in your staff. When going back into the work environment, each employee will handle the transition differently.   

Address changes in behavior. As a manager, you are responsible for your employees’ ability to fully engage with their work. Returning to the workplace following COVID-19 may present employees with a unique emotional barrier—fear of being exposed to COVID-19 in the workplace. Some employees will share this fear with you up front; others may not. So, it ‘s important to pay attention to changes in your employees’ behaviors to recognize how they may be feeling, and address that in a constructive way.

Behavioral changes—such as an employee being late, missing meetings or deadlines, avoiding new tasks or responsibilities, or disrupting the team with a short temper or impatient emails—can all be indications of emotional unease or fear related to COVID-19. It’s important to follow up with employees with your observations about their behavior and ask what’s going on, explain how their behavior is affecting the team, and ask how you can help.

Keep communication open.When returning to work, remember to keep the lines of communication open to all your employees. Let them know they can come to you about anything impacting their engagement with work. Each employee may communicate differently. Some individuals are hesitant to engage proactively in communication with management. Take the time to check in with all your employees—even those who appear to be handling things well. Even if they are perfectly fine now, your openness and support now will encourage them in the future.

Listen and share.  Allow your staff to express their feelings to you and listen. Simply by listening, you can help ease fear or other emotions they are facing. In addition, sharing your own experiences related to fear might be helpful to your employee. Knowing that a person in a leadership role is going through or has gone through similar feelings might help some staff feel better about the situation.

Compromise and accommodate.Your employees are your company’s greatest asset. If you notice changes in an employee or they confide in you that they have reservations about returning to the office, do your best to make a supportive plan. For example, if they ask to work from home for a week longer or they request to work in a space separate from other staff to ease their fears, set some boundaries and accommodate these requests. If the reality of your business means that you simply can’t make the specific accommodation your employee requests, explain that honestly and share whatever options you can.   fears, set some boundaries and accommodate these requests. If the reality of your business means that you simply can’t make the specific accommodation your employee requests, explain that honestly and share   

Create an opportunity.This pandemic has provided a moment to stop and reevaluate company values and practices. Reflect on the workplace behaviors that you likely shared during the pandemic such as team solidarity, compromise, efficiency, creativity, and compassion. These do not need to disappear when everyone returns to the workplace. They can elevate your workplace and your company’s bottom line. A successful return-to-work plan includes figuring out how to support and integrate these behaviors into your company’s culture and goals going forward. 

©2020 Workplace Options

As a pandemic takes its course, you will enter the phase of reintegration into the “new normal”. Places of work begin to reopen and businesses  unlock their doors. While the country looks forward to a reopened economy, the unknown may cause some people anxiety about the safety of doing so.

The good news is that a pandemic falls into the category of what life routinely offers: the potential for risk. A pandemic is not the first time you have had to manage risk; management of the virus calls for harnessing the skills used in other potentially risky situations.

• Remember that you can never truly get rid of risk. For example, driving a car isn’t without its hazards, but most of society opts to do it. Life is a series of risks, but in order to participate in the world, we accept those risks, often without thinking too much about it.
• Take control of the situation by addressing the risk and weighing the importance of any given activity. In the example of driving a car, risk-reduction measures include wearing a seatbelt, driving at or under the speed limit, and not driving while intoxicated. You can do the same with a pandemic. Ask yourself the questions that help you weigh the importance of the activity and what you’re willing to do to engage in it. If you have no choice in any given activity, explore the steps you can take to control the risk.

Remembering that you manage risk already is a first step in addressing anxiety around entering the new normal. You can leverage that familiar skill by applying common-sense approaches to control the risk specific to a pandemic.

• Maintain vigilance around safety measures. Continue to keep at least six feet apart and wash your hands frequently. Wear a mask whenever possible.
• Find out what safety measures are in place at work. If you must return to your place of work, find out from your employer what they will be doing about providing personal protective equipment, social distancing, ventilation, and general decontamination. If you’ve been working from home, perhaps you will continue to have the option to do so.
• Bring your own supplies. Whether you’re returning to work or to any other organization, you may have concerns about contamination. If permitted by your organization, bring in your own paper towels, hand sanitizer, pens, etc. Make sure they are accessible only to you.
• Minimize contact in communal areas. Large gatherings in enclosed places have been shown to increase the risk of virus transmission. Avoid those gatherings whenever you can, such as someone’s birthday celebration in the communal kitchen. You can’t necessarily avoid a meeting, but you can insist on being six feet apart, for example.
• Learn your company policy around the pandemic. Know your company’s protocol if you or a colleague have been exposed to, or tested positive for, the virus. Find out who is your organization’s point of contact for pandemic-related concerns.
• Rethink how you have always done something. Think of ways to do something differently to make it safer. For example, can you do an activity outdoors that you normally do indoors? We have learned that the virus transmits more easily in crowded, indoor spaces.

If you feel that you need further support, call your primary care physician, mental health provider, or employee assistance program.

©2022 Carelon Behavioral Health

It’s now 2022, nearly two years into the COVID-19 pandemic. While many workers have grown accustomed to changing workplace protocols, that doesn’t always mean that coping with pandemic anxiety and fatigue has become any easier. According to a recent Gallup Poll, 45% of full-time employees in the U.S. worked from home either all or part of the time between 2020 and 2021. Among white collar workers the numbers are even higher, jumping to 67%.

The shift to remote work necessitated by COVID-19 ushered in a new era of management and spawned some creative approaches to helping employees deal with both the personal and professional impact of the pandemic. To help employees cope, some of the most successful employers have implemented innovative and person-centered approaches to management built around the idea of reducing anxiety, building resilience and inspiring hope. This approach demonstrates a genuine interest in the mental health and wellness of employees by taking proactive steps such as:

• Taking time to ask individual employees how they are doing mentally and emotionally
• Normalizing regular mental health and wellness “check ins” so that employees feel comfortable being honest about how they’re doing
• Updating and enhancing helpful employee benefits, such as those provided through Employee Assistance Programs
• Training managers to spot signs of emotional distress and employee burnout

One of the most important things managers can do is listen carefully and with empathy to the concerns that employees express. Calling them directly for a one-on-one can be a useful tactic to help people get comfortable talking about the pandemic and how it has affected them. Once made aware of employee concerns, it is crucial that managers respond in a way that demonstrates that the person has been heard. For example, if a manager’s team is experiencing fatigue from too many video meetings, a virtual team-building activity may not be the best way to boost morale.

Here are some practical tips for managing pandemic anxiety in the workplace:

• Realize that not everyone has the same coping skills needed to process pandemic fatigue.
• Communicate with employees about helpful benefits available to them and their families.
• Take a hopeful and inspiring approach to leadership, but stay grounded in reality and honest about changing situations.
• Create space for informal talks and connections on a regular basis.
• Demonstrate empathy and compassion and be prepared to show your own vulnerability to build trust.

©2022 Carelon Behavioral Health

Source: Remote Work Persisting and Trending Permanent, https://news.gallup.com/poll/355907/remote-work-persisting-trending-permanent.aspx

As we enter a new phase of the COVID-19 pandemic, one might expect to feel a sense of relief. But more change also raises more questions. Under a shelter-in-place order, the expectations were clear, albeit unpleasant. As we start to dip our collective toe in the water, this can cause a new wave of feelings. Is it safe? Can I do it? Should I do it? There are countless “what ifs” to consider.

As humans we like to think of things linearly—with a beginning, a middle, and an end. Life seems to make more sense that way. As we have seen, however, that view does not apply to the pandemic. Instead, we are talking about curves—where we are on the curve, what the curve looks like, how we change the shape, etc. We also have discussions of a second wave. If a second wave, or peak in the curve occurs, it is apt to be smaller than the first, but nonetheless it’s challenging to think about. Just when we think we are out of the woods, more trees appear.

Moving forward

Managing an ever changing situation requires some mental skill. If we anticipate and expect some waves, they are easier to navigate. Keep the following in mind when it comes to how you navigate forward:

• To state the obvious, protect yourself. Despite things being allowed that were not previously, we can protect our wellbeing the same way we always have. The decision regarding whether an activity is safe or unsafe is ultimately still a personal decision to make. The adage of “just because you can, doesn’t mean you should” seems to fit here.
• Take a long view. We are all better served by making decisions that fit within our overall worldview and sense of self. In times of disruption, tapping into our core values is a great way to stay centered. Being centered on values vs. fears tends to lead to more appropriate decision-making.
• Stay informed. Staying informed is important, especially when things change rapidly. Information has the power to allow you to feel secure in making decisions.
• Accept things outside of your control. These days, many things are outside of our control or sphere of influence. Having the ability to accept this prevents a needless internal battle. Trying to control the uncontrollable is, after all, impossible. This does not mean we cannot be intentional or have plans. On the contrary, planning is very important. While things may not go fully according to plan, we should strive to focus on what we can control and remain flexible to roll with changes that are inevitably going to occur.
• Listen to your gut. Think about this advice like driving a racecar: “If you think you’re going too fast, you probably are.” The same principle applies to COVID-19. If something seems like a bad idea, it might be, even if it seems to be true logically. If you’re not trusting your gut, run it by a trusted friend and get their input.

As we enter a new phase of the pandemic, we need not be victim to the uncertainty. The uncertainty may be challenging, but through it all we will learn and grow.

©2020 R3 Continuum; Used with permission

You may be excited, or even a little apprehensive, about returning to your workplace. Your workday may not look the same as it did before, and there will likely be new procedures to follow. For many, working from home was a new experience that required a big adjustment in how they performed their duties. Returning to work will be another adjustment. Here are some ideas that can help make this next adjustment a bit easier.

Familiarize yourself with your company’s new procedures, and make a plan. Your work schedule or duties may not look the same when you return to work. Many companies will be making accommodations to continue to prevent the spread of COVID-19. As an example, this may take the form of split workweeks, where you spend part of your time in the office and part of your time working from home. Understanding what is expected of you will help you to meet those expectations. Having a plan for your week will help you keep track of when and where you are working, as well as what tasks you need to complete that week. Be sure to talk to your manager if you have any questions or concerns about the new policies or expectations for your job.

Create a checklist to make sure you have all the supplies you need. Take time to gather any work equipment that you need to bring back to the office. Make sure this is organized and ready to go the night before, so that you can grab it on your way out the door the next morning. Be sure to include things you might need to protect yourself, such as cleaning supplies to help sanitize your workspace, or protective wear, like gloves and a mask. Since you may be moving between work and working from home for a while, organizing a work bag for yourself could keep you from forgetting something important.

Allow yourself extra time. A morning commute is not really a part of people’s lives right now, but it will be again. It may take some adjustments to your routine to get out the door on time to make it into work. When you do return to your workplace, allow yourself extra time for your commute. Keep in mind any new procedures for drop-off at your child care provider and any additional time you may need for that. If you arrive at work early, you will have time to settle back into your workspace. You may want to clean or sanitize your area before you begin the day, or you may want to spend some time rearranging things to help you work more efficiently.

It will be exciting to see people again face-to-face, so try to socialize mainly during break times.  Remember to keep social distancing measures in place as you return to work, keeping six feet between you and your coworkers when possible. The ability to talk to your coworkers face-to-face for the first time in a long time will be a tempting distraction from work for the first few days. Socialization is important and catching up with coworkers can ease the stress about COVID-19. So, while there‘s work to do, you can expect that most employers are initially going to allow a bit more time for people to reconnect as they as come back to work.

Adaptability is an important skill to develop. By adjusting to life in quarantine, you have already proven you can be adaptable. The way you work and the tasks you are responsible for now may need to change to prevent the spread of COVID-19 or accommodate new business realities. Try to be understanding and remain patient with yourself and your coworkers.

Take it one step and one day at a time. Don’t try to take on too much at once and become overwhelmed. Staying organized and focusing on one task at a time will help you get back into the swing of working at work. Remember, it will take time to adjust to the new normal in your workplace. Don’t try to rush yourself or others. Everyone will adjust to being back in the workplace differently. It is important to find what works for you.

Practice meditation or mindfulness exercises. The skills and techniques you learn from the practice of mindfulness or meditation can help you relax, reduce stress, and improve your focus. These techniques can bring you back to the present moment and help you calm a chaotic mind. This calmness will give you the focus needed to complete the tasks assigned to you. Taking a few minutes in the day to reset yourself may be just what you need to get through a particularly difficult task.

Contact your employee assistance program (EAP) if you need help adjusting.

Be sure to take care of your health as you return to work, including mental health. This is a stressful time and transitioning back to the workplace can add extra stress. Your EAP is available to help you process these emotions and refocus. Additionally, your EAP can assist with locating various resources that may be helpful at this time, including child care and mental health providers.

©2022 Workplace Options

Resilience is important to good mental health and wellbeing. It helps us to overcome adversity in general and, more specifically, mental health challenges, including substance use disorders. All of us, at some point in our lives, need to tap into resiliency to overcome one obstacle or another.

But what is resiliency? The good news is that it’s not something that you have or don’t have. It’s a trait that individuals can develop. More specifically, “it involves behaviors, thoughts and actions that can be learned and developed in anyone,” according to the American Psychological Association.

As the country endures the COVID-19 pandemic, resilience is essential to surviving it. Psychologist Susan J. Mecca, PhD, author of “The Gift of Crisis: Finding Your Best Self in the Worst of Times”, offers the following advice on how to develop this important survival skill.

1. Avoid the three “P’s”: Work to avoid an all-or-nothing attitude described through 1) personalization (“this was my fault”); 2) pervasiveness (“this affects everything”); and 3) permanence (“nothing will ever be the same again”). Separating yourself from the crisis is a factor in post-traumatic growth, which is any positive change that results from a life-altering or traumatic event. (To learn more about post-traumatic growth, click herefor a Beacon Health Options blog on the topic.)
2. Develop a community of support. Research consistently shows that having support during challenging times not only improves health outcomes but also enhances resilience to stress. However, it’s important to note that this support must be real, quality relationships – not something that can be achieved through social media (Facebook, Instagram etc.) alone. Make that phone call or set up a Zoom meeting to connect with family and friends.
3. Accept what is right now. Mindfulness helps us to stay in the moment. Don’t embellish what is in front of you by creating stories that are larger than the actual event.
4. Foster optimism. Be aware of the good around you and acknowledge it. Be grateful for the good things in your life as a reminder that it’s not all bad out there. Gratitude is key to resilience.
5. Practice self-compassion. There are three essential components to self-compassion: 1) Self-kindness. Don’t judge yourself too harshly when things go wrong; 2) Common humanity. Develop a sense of belonging to something bigger than yourself. We’re in this together for support and perspective; a crisis is no time to isolate; and 3) Mindfulness. Don’t over identify with this crisis. Don’t let it become your entire sense of self.
6. Develop and nurture a sense of humor. Humor is an age-old remedy for many ills. The human brain’s capacity for humor is unique, and we shouldn’t squander such a gift, particularly during times of crisis.
7. Allow time for recovery. The lack of a recovery period dramatically holds back our collective ability to be resilient, according to Dr. Mecca. Indeed, research indicatesthere is a correlation between lack of recovery and increased incidence of health problems. Do a self-audit to figure out what aspects of yourself need the most attention. For example, do you need to focus on your physical health (exercise and diet); emotional health (taking time to grieve your losses or rebuild relationships); spiritual health (connecting with a spiritual community, nature, or anything that brings you a sense of peace and hope); or your mental health (practicing gratitude, mindfulness, or self-compassion). Once you’ve identified what to attend to, recognize that it may be weeks or months to completely recover.

These tips can help empower you to access your resiliency skills. However, if you feel that you need further support, call your primary care physician, mental health provider, or employee assistance program.

©2020 Carelon Behavioral Health

“Man is by nature a social animal” penned Aristotle in his treatise Politics, and since that time, scientists have confirmed that humans are indeed social animals. Our brains are quite literally wired to be social.

Therefore, when we are called upon to engage in “social distancing” during the coronavirus pandemic, it’s not our nature to do so. What, then, does it mean to “socially distance”? Does it mean not going to parties? Not going on a date or taking a trip?

Concrete guidelines can answer these questions. Below are links to help you guide your “social distancing” behavior.

Centers for Disease Control and Prevention: https://www.cdc.gov/coronavirus/2019-ncov/php/risk-assessment.html

Substance Abuse and Mental Health Services Administration: https://www.samhsa.gov/sites/default/files/tips-social-distancing-quarantine-isolation-031620.pdf

What about social isolation?

There is no avoiding social distancing to control this pandemic. Of course, the people who are most threatened by the pandemic – people older than 60 and those with preexisting conditions – are the ones most vulnerable to isolation. However, all of us face loneliness as we agree to social distance to bring coronavirus under control.

Isolation and loneliness are significant mental health challenges, and so we need to take care of both our mental and physical health (indeed, our mental and physical health are intertwined). Following are some tips to help you stay connected during this public health emergency.

1. Mitigate your own risk. If you’re young and healthy, take recommended health precautions seriously. Young people are some of the highest risk for transmitting the virus to others. Wash your hands frequently; stay away from crowded public spaces (keep a distance of six feet between you and others); and leave the house only when necessary.
2. Get together outdoors and not in tight crowded spaces. Take a walk in the park or the woods.  Do not go to a movie or eat in a restaurant. Be sure to check with your community’s guidance as some areas are advising against this type of activity.
3. Virtual connection. During times like these, virtual connection is critical. For people who are not technology savvy, be sure to provide needed technical support. Use technology such as video chat or FaceTime. . Share dinner that way or have a virtual book club meeting.
4. Be proactive about staying in touch. Sometimes we need to remind ourselves to make that telephone call, text or video chat. Now may be the best time to reach out to that long-last friend.
5. Keep yourself busy. If you have a focused project, you have less time to think about your social isolation. Is there a project around the house you’ve been meaning to do, such as clean out the garage? How about Sudoku, a crossword, or a puzzle?
6. Limit media overload. Too much news about the coronavirus can accelerate our sense of isolation. Watch a movie or read a book that connects you to the human experience and the resiliency people can have to overcome challenges.

If you need further guidance, call your company’s employee assistance program, which specializes in addressing mental health and other life challenges. You can also contact 24-hour helplines, such as the Samaritans Helpline at 877.870.4673.

Adjusting to the “new normal” during this past year’s pandemic may leave us wondering what’s considered unhealthy. Regarding child and adolescent mental health, the line between typical developmental behaviors and those that require professional help can be difficult to discern even in the best of times. That means monitoring for unhealthy behaviors is that much more important during the ongoing public health crisis.

It’s understandable if a child or teen has increased anxiety or difficulties with sleep, struggles with staying focused in online classrooms, or frustration over limited extracurricular activities. However, unlike adults, children and adolescents are experiencing these common stressors during key developmental periods.

With fewer coping and adaptive skills, they are more vulnerable to these stressors, increasing the likelihood of post-traumatic stress symptoms developing during and after the pandemic. Also, considering that 50% of all lifetime mental illness develops by age 14, the current challenges may exacerbate existing mental health issues or trigger symptoms in at-risk individuals.

The pandemic has intensified concerning behavioral health trends

Prior to the pandemic, data related to the mental health of U.S. children and adolescents had already been trending in a worrisome direction. For example, 18.8% of high school students had seriously considered attempting suicide during the year leading up to the survey, and 8.9% had survived a suicide attempt.

The pandemic has ushered in several complicating factors, including:

• Reduced services and treatments (i.e., school counseling, speech or occupational therapy etc.) because of lockdowns
• Restrictions on in-person contact through school and extracurricular activities, which removes a way that emotional and behavioral changes can be recognized
• Increased screen-time that raises the risk of disturbed sleep patterns, cyber bullying, reduced exercise etc.
• Increased frustration in parents and other caregivers that can be displaced onto the children, leading to increased risk of domestic violence and abuse

Early identification and intervention are key to reducing risk

Concerning signs and symptoms may vary depending on age. One preliminary study has shown that 3- to 6-year-old children demonstrate clinginess and fears of family members getting infected, while those 6 to 18 years old show inattention and ask many questions about COVID.

Any worrisome signs or symptoms warrant a professional evaluation, which may start with the child’s pediatrician and advance to an assessment by a child and adolescent psychologist or psychiatrist, in person or via telehealth. Additional recommendations for caregivers include:

• Talk to children directly about their concerns and fears as they relate to COVID
• Intervene early if school performance declines
• Secure any medications, recognizing that even over-the-counter medications can be dangerous if taken in inappropriate amounts
• Make weapons inaccessible to children. Monitor potential weapons, such as kitchen knives.
• Teach/coach skills to help children stay healthy and develop a sense of control—thereby fostering resilience. This includes practices such as personal hygiene and social distancing as well as self-care skills (i.e., yoga, meditation, journaling, exercise).
• Maintain a schedule and routine as much as possible, including consistent bedtimes and morning wake-up times
• Facilitate safe social interactions as much as possible
• Encourage physical exercise and creative pursuits
• Monitor screen-time, including social media and news exposure
• Attend to your own stress-management skills and mental health, acknowledging the importance of modeling behavior
• Make yourself aware of local resources for urgent or emergent mental health help, available 24/7:
• Text “HOME” to 741741 to connect with a crisis counselor.
• Call 800-273-8255 to reach the National Suicide Prevention hotline.

Managing the long-term mental health conditions caused by the pandemic, especially among children and adolescents, may well pose a significant future challenge. Early identification and intervention remain the best approach to trying to get a handle on a behavioral health crisis poised to emerge from a physical health crisis.

©2021 Carelon Behavioral Health

As the world returns to work following COVID-19 stay-at-home orders, managers are key to a company’s success in resumption of normal (or near normal) operations. While the task may feel overwhelming for some, in many ways the process will be similar to standard managerial duties.

Your company has created an organizational recovery plan, and it’s your responsibility as a manager to explain and implement that plan within your team. What is different in this situation is the level of intensity that will be required of you. The stress experienced during and after a disruptive event often increases people’s need for reassurance, repetition of information, and calm. Your team will look you to for support and clear information.

With that in mind, here are some ways you can facilitate a successful return to the workplace:

Prioritize safety. Implement the health and safety practices your organization has created, and ensure your staff is aware and complying with these new conditions. Allow some flexibility with your employees initially as they become accustomed to these new working conditions. Also, follow the recommended safety and health regulations given by your local and national governments.

Assess business continuity practices as appropriate within your role. Analyze the needs of your staff, as well as how to keep your organization functional. Take this time to reassess projects and goals and see how you can adapt them while working with your organization’s new guidelines. Do shifts need to be staggered? Will the office operate at half capacity, with the other half telecommuting? These are a few examples of questions to ask during this process.

Communicate. Being transparent with your employees is critical. If the new working conditions affect how you conduct business, this is the time to communicate that. Whether your employees may have a rotating schedule, or if permissible wait times for clients have changed, these are matters to be clear about with your staff. Setting clear expectations about changes in how the organization will operate and how long these changes might last will go a long way towards reassuring employees and building their confidence in the plan.

Be patient. Some employees may have a difficult time adapting to change. New strategies, activities, and other changes may lead to mistakes. Now is a time to be understanding, provide support, and perhaps, keep an even closer eye on quality assurance.

Facilitate safe social interactions. Your organization will have set guidelines for observing the six-foot rule and other social distancing guidelines while in the workplace. Be sure your employees follow these guidelines. Think about facilitating safe, fun social interactions in the workplace. Try to include staff who are working remotely as well. Positive social interactions at work can reduce stress, strengthen the social glue of teams, and increase productivity.

Build resilience and boost morale. When executing your organization’s practices, remember to use this time to build resilience and boost morale among your staff. Create a forum with open discussions about mental health at work and allow your staff to introduce any ideas they may have. Be aware that anxiety and depression are normal responses to the COVID-19 pandemic. To avoid a decrease in productivity that may be associated with these factors, familiarize yourself with your employee support program or other benefits available to support you and your employees’ mental health.

Monitor the impact of new practices and collect feedback. Monitor how your team is adjusting to and complying with the new work practices. Have your team provide feedback on these changes and take note so you can present this feedback to your organization, if needed. Also, be aware of the impact the new practices have on you as well. If you need support or assistance with how you manage in the new conditions (virtual or in-person), take care of yourself and ask for help. 

©2020 Workplace Options

The coronavirus (also called COVID-19) is in the news daily, with the number of cases rising and varied health recommendations based on location. It is increasingly important to stay focused and take measure of your situation and feelings. Normally you are a person who manages life’s ups and downs with relative ease, but this news is causing you stress and generally hindering your daily life.

An evolving, ongoing event such as the threat of a health emergency can cause people to feel anxiety, even when they normally don’t. Symptoms of anxiety include:

• Intense worry
• Fatigue
• Panic
• Obsession
• Nightmares
• Muscle tension
• Headaches
• Sleep problems
• Rapid heart rate
• Shortness of breath
• Chest pain
• Sweating

The good news is that there are steps you can take to address your anxiety around the coronavirus or any other stressful situation.

Take control of the situation. There are preventive measures you can take to limit your susceptibility to the coronavirus, such as washing your hands; not touching your eyes, nose and mouth; and disinfecting your home and work area. For more suggestions, refer to the Centers for Disease Control (CDC) and World Health Organization (WHO) websites.

Take care of yourself. Eat nutritious food, exercise, limit alcohol consumption and make sleep a priority. Stay connected with family and friends so that you’re not socially isolated. Stay informed by learning the facts. The news isn’t always accurate. Be sure to get your information from authoritative sources, such as the CDC and the WHO.

Think about the impact you have on others. Be sure to care for yourself and take preventative measures more seriously. Communicating with family and friends about those measures is a form of positively affecting others.

Limit your media exposure to coronavirus news. Today’s news cycle is 24 hours, and the exposure can be overwhelming, regardless of the topic.

Let it go. Don’t dwell on what may or may not happen regarding the coronavirus. Change what you can and let the rest take its course. Refocus your mind and think only about positive things.

If your stress and anxiety persist in spite of taking these recommended steps, contact your company’s Employee Assistance Program (EAP) or your primary care physician who may refer you to a behavioral health specialist.

Another option is to call the Substance Abuse and Mental Health Administration’s Disaster Distress Helpline at 1-800-985-5990, a 24/7, 365 day-a-year, free national hotline that provides immediate crisis counseling. It is toll-free, multilingual and confidential. 

By Beacon Health Options

As the COVID-19 pandemic moves into its third year, fatigue remains a persistent issue. While many have grown accustomed to changing health information, evolving public policy and fluid workplace protocols, that doesn’t always mean that coping with pandemic fatigue has become any easier.

The Centers for Disease Control (CDC) reported a significant increase in symptoms of anxiety and depressive disorders among adults from 2020 to 2021. Clearly, many Americans are struggling, which may indicate that prioritizing your mental and emotional needs is perhaps more important now than ever.

If you’re finding it difficult to cope, here are some tips for taking control of your mental health:

• Get in touch with how you’re feeling. Talk to a therapist or enlist a trusted friend or family member to help you identify the things that affect your well-being.
• Accept the things you cannot change. Once you’ve identified emotional stumbling blocks, work to gain acceptance of the things beyond your control and make the most of the resources available to you.
• Acknowledge the positive and express gratitude. Honing in on the positives in your life can help you connect with a feeling of gratitude and abundance. If it helps, write down the positive circumstances, situations, people and things that help you feel joy.
• Stay active. Physical activity has been widely shown to improve mental health by reducing anxiety and depression. It also improves self-esteem and cognitive function and can alleviate the urge for social withdrawal.
• Limit social media use. Consider a little less screen time to reduce exposure to anxiety-inducing content and potential misinformation. Trade an hour of scrolling for a long walk in the neighborhood.
• Prioritize rest and get enough sleep. According to the CDC, if it takes you longer than 15 minutes to fall asleep, set aside some time before bedtime to do things to help you relax. Some ideas include meditation, controlled breathing and progressive muscle relaxation.
• Access your Employee Assistance Program benefits. Many employers offer helpful mental health resources through employee assistance programs that offer free and anonymous care to employees and their families. If you’re unsure how to access mental health benefits, contact your HR department.
• Do not be afraid to ask for help. We all need help from time to time. Reach out to a professional care provider, family member, trusted friend or your employer if you need support.
• Commit to knowing the facts about COVID-19. An accurate understanding of the risks associated with COVID-19 can help you protect yourself and your family and can also reduce stress.

©2022 Carelon Behavioral Health

Source: National and State Trends in Anxiety and Depression Severity Scores Among Adults During the COVID-19 Pandemic ﾗ United States, 2020ﾖ2021, www.cdc.gov/mmwr/volumes/70/wr/mm7040e3.htm