Living On a Fixed Income

Summary

• It takes patience, but you can save money even with a low income.
• Start by setting small goals.
• If you’re paying down credit cards, set aside cash as well.

Think you’re making too little money to save any? You may be selling yourself short. Even on a low income, it is possible to build up a cash cushion for emergencies. But it’s not something you can do overnight. It takes planning and patience.

Of course, a key step of saving is to take control of your spending. But you should plan to save even if you have not yet drawn up a budget. Setting a saving goal can help motivate you in your cost-cutting task. When you commit to put money aside, you have one more good reason to watch your pennies.

What should that savings goal be? How much is the right amount for an emergency fund? Here are some tips to help you make a saving plan that works for you.

Set goals you can reach

Most financial planners say you should have an emergency fund to cover at least three months of your normal earnings. This is your cash “cushion” for unpleasant surprises—losing a job, sickness or injury, major car repairs, and the like. For many people, whatever their income, saving that much is easier said than done. One problem is that it takes time. If you’re on a low, fixed income and can set aside 10 percent of that money each month, you’re a good saver. But even at this rate, it will take you two and a half years to get three months of cash flow in the bank.

That can be discouraging. You are less likely to give up if you break it up into small, achievable bites.

Consider saving at first for rare but large expenses. If you know you’ll get a $600 bill for car insurance a year from now, start setting aside $50 a month for it. Then add a monthly amount to cover next year’s holiday shopping. If you can handle three or four items like these, you’re close to saving a month’s income. You have a cushion that can come in handy, and you have also built a saving habit.

Build a moat on all sides of your savings

Your emergency fund has to be on hand when you need it. So don’t put it in any investment, like stocks, that can lose value. But you don’t want the money to be too close by. It’s only for emergencies, after all. If you don’t separate it from your checking or debit-card account, the temptation to spend it will be too great.

Think about those old-fashioned piggy banks—the ones you had to break to get at your money. They were designed to make saving easy and spending a little harder. Your own savings vehicle should work the same way. It needs to be set apart from the account you use for everyday spending.

Shopping around for savings vehicles can also pay off in better rates of return. The more interest you get, the more you are being rewarded for saving. Try to find an institution that pays higher interest for larger balances. This also rewards you for saving more.

One more way to build a moat around your money is to have someone else, such as an employer, put money directly into your savings account. If you are working, find out if a share of each paycheck can be sent to savings, with the rest going to your checking account.

This is a good way to “pay yourself first.” Once the system is set up, saving just happens. You don’t have to do anything more. If you are getting payments from a government program, check to see if a similar service is available.

Pay down debt, but keep the cushion growing

It gets harder to save if you’re trying to pay down debt at the same time. Credit cards charge high interest, so it’s good to pay them down as soon as you can. But if you have cash for emergencies, you can avoid using the plastic. So it’s best to do both: Build the cash cushion while reducing debt. Split your money between the two. If you make weekly deposits to your savings, you might redirect one of these each month toward paying off credit cards. If you have more than one card, pay off the one with the smallest balance first.

By Tom Gray

©2011-2022 Carelon Behavioral Health

Summary

• Track your spending.
• Figure out which expenditures you can cut.
• Raise some cash by selling assets.

You may have lost a job. You may still be working but have taken a cut in pay. Or you may be worrying that your job could be the next to go. Whatever your situation, it’s wise to play economic defense. You need to strengthen your finances as a bulwark against hard times.

Where do you start? That depends a lot on what you’ve done already and how serious your problems are right now. Here are some steps recommended by financial-planning experts for containing the damage from the loss of a job or other income.

Take stock of your income and expenses, then trim the latter to fit the former

This may require some work, along with tough decisions. You might have to pore over several months of checkbook entries, bills, and sales receipts to figure out how you spend your money. But, there’s no better way to start crafting a game plan. Once you know exactly where your money is going, you can figure out which expenditures you can (or must) cut.

Find out exactly where the money is going. It’s also essential to know your income. This can be a bit complicated if you’re facing cutbacks in overtime or shrinking revenue from self-employment. With overtime, for instance, you have to figure out exactly how much of your recent paycheck has been base and how much overtime pay.

Build up liquidity

Planners typically advise clients to set up a rainy-day fund to cover three to six months of living expenses. This should be in liquid investments such as money-market mutual funds or a money-market savings account at a bank. Building up this cushion is a lot easier to do before you lose that job or that overtime, of course. But if you’ve already been hit by a downturn, you still might be able to raise some cash by selling assets.

Look at non-retirement investment accounts to see if you can easily generate some additional cash from the investments. This might be done by selling stock and buying a liquid, income-producing asset such as a money-market fund. If one member of the household is still working when you’ve lost your job, it may make sense for that person to stop making contributions to a 401(k) or other retirement plan temporarily.

Ease your debt burden

Again, this is easier to do while your income is still rolling in—all the more reason to do it if you still can. The most direct (though not necessarily the easiest) way to do this is to start paying off your balances on credit cards and other consumer debt. If you have more than one creditor, experts suggest first paying off the debt with the smallest balance, in monthly payments. Then, once that balance is paid off, apply those monthly payments to the loan or credit card with the next smallest balance. Be careful not to put so much money into debt relief that you leave too little in your rainy-day fund. 

Sometimes it also makes sense to consolidate debts to get a lower interest rate and improve your cash flow. But be careful here. Some cards have low “teaser” rates that lure you into consolidating and may leave you with much higher interest six months later. And consumers who haven’t brought their borrowing under control may only make their problems worse by restructuring their debt, especially if the new debt is backed by their home. .

Resources

To get a handle on your spending, you can add up your expenses the old-fashioned way, with pencil and paper, or you can use home-finance software such as Quicken or Microsoft Money. Both of these programs make it easy to produce reports—if you’ve been recording all your checks—and to group them in categories. To get the most accurate estimate of average monthly expenses, you need to look at three or even six months of spending, to cover bills or special expenses that you pay infrequently. For the greatest accuracy, try to track your cash spending as well.

You also can use web-based calculators to record your monthly spending, by category, and compare it to a target amount.

By Tom Gray

©2001-2019 Carelon Behavioral Health

Source: Gwen Reichbach PhD, former director, Center for Economic Education, Eastern Michigan University; Gary R. Smith, CFP

Maybe your credit card debt is growing faster than the weeds in your yard. Or, perhaps you have plenty of money to pay your bills and live comfortably now, but fret about retirement or a looming crisis that, one day, could leave you penniless.

Financial stress and your health

When it comes to reasons behind stress, concerns about money top the list. We worry about not having enough, spending too much, not managing or investing wisely—even about having more than we can handle responsibly. And financial stress, like any other, can be bad for our mental and physical health.

People under financial stress might be so anxious about their financial situation that they can’t concentrate on their work or even want to get up in the morning to go. This kind of stress, if it continues, can turn into depression.

Control your finances, don’t let finances control you

So how do you get a handle on financial stress? First, take charge of your finances. Controlling your finances, rather than having them control you, will make you realize you aren’t powerless over your situation. Start with a simple plan so you don’t get overwhelmed:

• Record what you spend. It might sound like a chore, but keeping an expense log is the easiest way to see where you’re spending your money. Your system could be as simple as a notebook and pencil. The key is to be consistent. Try recording your expenses at the end of each day and totaling them at the end of each week.
• Prioritize your spending. Figure out the most important things you must spend money on regularly—savings, rent or mortgage, car payment—and prioritize your spending. Then look at your income and figure out which items at the bottom of your list you can eliminate or spend less money on. Once you’ve created a budget, stick to it.
• Examine your lifestyle. Are you living above your means? If so, look at ways to cut back. Can you eat out less or buy less expensive clothes? Take fewer vacations or live without the cell phone? It’s important to take stock of your lifestyle from time to time to see if it’s in sync with your earnings. If not, make adjustments.
• Set goals. If you have debts, set reasonable goals for paying them off. Look at your budget and decide where you will get the money. Then, create a payment schedule and abide by it. You might want to look at ways of consolidating your debt and focus on paying off debt with the highest interest rates first. Do the same thing if you are planning for retirement or to pay for your children’s college tuition. Once you figure out how much you want to save and a timeline for doing so, you can continue working toward that goal.

If you need help sorting out your finances, consider hiring a debt counselor or financial planner. Shop around, since they can be expensive. You also can get a good self-help book from the library that walks you through the steps to financial recovery.

Manage the stress

If your stress continues, try to figure out what else is behind it and how to control it. For instance, do you take on more than you can handle? Are you a worrier or perfectionist who gets trapped by your fears?

Learning to cope with stress, regardless of the cause, can protect you from its negative effects. Talking with a professional counselor, spiritual advisor or friend might help. Exercise, meditation, deep breathing and focusing on other tasks are all good ways to refocus your attention away from your source of stress.

By Anne Wright

©2000-2021 Carelon Behavioral Health

Summary

Contact creditors immediately if you find you’re having trouble paying bills.

You’re far from alone if you have trouble with debt. And there are plenty of people out there who say they’re willing to help you—with credit counseling, debt consolidation and other fixes. But what if you want to stay in control of your finances and your credit as much as possible, and try to solve your problems on your own by dealing with your creditors directly?

Timing

People with debt have a good chance of working out mutually agreeable payment plans with creditors—but only by acting early. Timing is critical. You should contact creditors immediately if you find you’re having trouble paying bills. The longer you wait, the worse the problem will become and the shorter the time for dealing with it. Once your accounts have been turned over to a collection agency, it’s too late.

Communication

The other factor in the problem-solving equation is communication. It’s better to let creditors know up front about your problem before it becomes obvious to them through your failure to pay. They will want to know if the problem is temporary, like a break in business revenue or personal income likely to last three to six months.

They may be inclined to give you a chance. If you work out a deal and still slip up on payments, the problem is clearly no longer temporary. So it’s up to you to debt follow through. Second chances may not be so easy to come by.

Where do you start?

Faced with a break in income, such as a job loss, a person with debt may suddenly face a frightening array of loans to deal with, from home and auto loans to credit card and store accounts. Where do you start?

You need to find out who your creditors are before you can contact them. And in doing that,  you may learn you have fewer creditors than you thought. You might have several credit cards with the same lender.

You may also have some accounts with small balances—like $100 or less—that creditors might be willing to close out for some fraction of the balance rather than going through the time and effort of collecting.

Tips for talking with collection departments

When you call, tell them you want them to understand your situation—and stay calm. If the first person you talk to balks at negotiating, move up the line to a supervisor and explain, politely, that you’re serious about working out a solution. And whatever you offer, be sure you’re able to follow through.

The point to remember is that creditors and people with debt both want the same thing: For as much of the debt to be repaid as possible. The alternatives, from repossession to bankruptcy to the cutting of services like water and power, are all worse from the creditors’ point of view.

Problems can be worked out, but not if people with debt wait for the problems to solve themselves.

By Tom Gray

©2003-2021 Carelon Behavioral Health

Source: Federal Trade Commission; Jamshed Gandi CPA, partner, Bertorelli, Gandi, Won & Behty, San Francisco, CA; Neil Dabagian CPA, partner, HJ Financial Group, Plymouth Meeting, PA.

Summary

• Talk about it and acknowledge “we” have a problem.
• Assess your situation and needs.
• Decide what you want to accomplish—together.

Economic stress is tough on marriage. But with a little effort, team work, and discipline you can reach financial peace. Here are some tips.

Talk about it

Healthy marriage is rooted in love and trust so be open about finances and how you feel about your money situation. Denial will only put-off getting into the solution. You and your spouse may have been taught very different things about money from your parents.

The issue isn’t just about money, but about trust and respecting each other. Being able to support each other when painful financial realities come crashing down is vital to your marriage.

“We” have a problem

In tough financial times your income may go down, your debt may rise, or your retirement investment may take a hit. These realities can cause fear and tension in your marriage. Stop and say “we have a problem.” This will allow you to get on the same side and attack the issue together. Casting stones at your spouse does nothing to stop money stress—it only builds resentment and takes the focus from solving the problem at hand.

Gauge your situation and needs

Unless you have a degree in accounting or money management you may need help and a plan for managing your money.

Some people are so scared by money matters that they withdraw from addressing them, mostly because they feel inadequate. For example, balancing a checkbook is easy when you have plenty of money; it’s tough when money is scarce.

On the other hand, some people overestimate their financial acumen and make unsafe choices. Again, when money is plentiful bad choices often aren’t as harmful. When money is short, a bad decision can cause real harm.

Decide what you want to achieve—together

In order to succeed financially as a team, you must have unity. You may not agree about everything, but find areas where you do agree and aim toward those goals. Start small. For example, you can agree to have $1,000 in an emergency cash account. Or agree to cut up a high-interest credit card and pay it off in six months, or only to eat out once a week.

These small successes will energize you to work harder and support each other. You can ease the burden if you both focus energy toward a tangible goal rather than casting blame or arguing about who is right or wrong.

Ditch your debt

Don’t let your debt run your life. During tough financial times “cash only” is usually the best rule. Agree to work together on a budget and track your spending to see where the money is going. It is important to know how much you are putting on a credit or debit card each month, and how much you spend on entertainment and eating out.

Allot some fun money

It is important to set aside money to spend on things that you enjoy. Know that you cannot be the money police for your spouse. This will only make things worse.

Each person needs a small sum of cash that he can spend however he chooses. Agree up front how much that will be. You can make adjustments at the end of a month but only if you both agree. For example, most couples find that 90 percent to 95 percent of their earnings goes to pay bills, pay debt, meet savings targets, etc. The left over 5 percent to 10 percent can be split between you to spend as you please.

Save anyway

The best plan is to start saving a small sum at first, then raise the amount from time to time as you can.

Unexpected bills and crises are unavoidable. It’s good to be prepared for them by keeping some money aside. This will give you peace of mind.

Don’t panic—start planning together

Sit down together, take a deep breath, grab a notepad, and start talking and writing. If you need help, call a money-savvy friend or family member. You can also call the toll-free number on this site for help.

By Drew Edwards, M.S., Ed.D.

©2010-2021 Carelon Behavioral Health

Summary

Services that may be available to you:

• Free legal services
• Specialized programs
• Small claims court and advisory services

It’s almost a sure thing that, at some point, you will need to go to court or get help with a legal matter. You may get an eviction notice. An ex-spouse may try to keep you away from your kids. Someone may demand money from you. Someone may owe you money and refuse to pay. You could be charged with a crime.

In most of these cases, you don’t have the knowledge to go it alone. So where do you go for free or low-cost help? The answer depends on your income and the issue you’re facing. Most of the time, you should be able to get free help if you make below a certain amount of money. You have less choice if you don’t meet the low-income test. But you may find lawyers at a fair cost through referral services. And if you have to sue someone, small claims court is open to you as a low-cost option.

Here’s a summary of the services you’ll find, and how to ask for them:

Criminal defense. The U.S. Constitution gives you the right to free legal defense if you cannot pay for a lawyer and are charged with a crime. But first you have to ask. The American Bar Association (ABA) says you should request “appointment of counsel” the first time you appear in court. You will get free legal help if you are found to be “indigent”—that is, too poor to pay for your own lawyer.

If you are being treated for a mental illness and you’re arrested, ask for the “crisis intervention team.”

Free legal services. In civil (non-criminal) cases, you don’t have a constitutional right to a lawyer. But you can still get legal help from many programs.

One of these is the network of Legal Services offices. These are funded by the federal government and run locally. The American Bar Association has resources on their website.

Pro bono programs. These can offer you free counsel or services (such as preparing documents) from legal clinics. Or they may refer you to a lawyer who will help you for free. Income limits apply, but they may be higher than those for federally funded legal services. You can find a list of pro bono programs at the ABA’s “Free Legal Help” web page.

Specialized programs. Some programs focus on people with special circumstances. If you are disabled, elderly, or the victim of abuse, one of these may be right for you. Visit the ABA website for a listing.

People with disabilities, including mental illness, can get help from the programs in each state specifically for them. Go to the National Disability Rights Network to learn more.

Lawyer referral services. These do not necessarily point you toward low-cost help. But they can help you clarify your needs and find the right lawyer for your situation. They also can tell you if you qualify for free legal services or pro bono programs. Look for referral services that meet ABA standards. Among other things, they agree not to tack on any fees on top of the lawyers’ normal charges.     

Small claims court and advisory services. If you need to sue—to get paid for work you’ve done, for instance—you may be able to take your case to small claims court. To qualify, your claim has to be for no more than a certain amount, like a few thousand dollars. You don’t need a lawyer. In fact, lawyers aren’t allowed to represent either side. 

Many courts have small claims legal advisory services. These do not give legal advice on your case. But they can direct you to legal information, help you fill out forms and answer your questions about court procedure.

To find out about small claims court in your area, go to LawHelp.org and click your state on the find help page.

By Tom Gray

©2010-2021 Carelon Behavioral Health

Summary

Learn more about:

• Interest
• Credit
• Cash advances

It’s easy, probably too easy, to get credit. You may be getting credit card offers in the mail. You can get loans to tide you over until your next check arrives. Even if you have nothing saved and barely get enough money to meet your basic costs, there always seem to be ways you can borrow.

If you don’t know better, you’d think this money was free. It’s not, of course. Knowing how credit works can keep you from making very costly mistakes.

First and foremost, you need to remember that lending is a business. People intend to make a profit when you borrow from them. That’s not a bad thing in itself, but it tells you that loans have costs. There are ways to get free money for a short time, but you need to be very careful not to fall into expensive traps.

The most obvious cost is interest. This is an amount charged to you based on a percentage of the amount you owe. To figure out your monthly interest charge, divide the annual rate by 12 and multiply your balance by that. If you have a balance of $500 on a credit card and 15% interest, your monthly interest charge alone would be $6.25, or $75 a year.

Some credit, such as auto loans and home loans, is amortized. Payments include both principal (the amount borrowed) and interest. As the principal is paid down, the interest payments fall. But the total payment remains the same, so each month you’re paying a little more principal and a little less interest.

But interest is not the only cost of credit. Credit cards can charge annual fees, whether or not you use them. Also, stores that take credit cards pay fees to the card companies (such as Visa). These usually are included in prices of items you buy. But merchants have the right (under a federal law) to give you a discount if you pay in cash.

What about those “zero interest” credit cards or “no payments for six months” installment plans for appliances and other big-ticket items? Both can be free, but only up to a point. For the credit cards, the zero interest rate is almost always just for a short time. After that, the usual high rates kick in. Also, “zero interest” cards can still carry an annual fee. And “nullifiers” can force you to pay interest if you violate certain terms in the fine print. You should always read the fine print.

As for the “no payment” plans, you really can get a free loan for six months, but you need to pay the principal in full before then. If you don’t, you can be charged interest at a high rate on the unpaid balance. That’s not all. The interest will be charged from the date of your purchase, not from the six-month deadline. If your purchase was $2,000 and you have $1,000 left to pay at the deadline, you owe six months of interest on the $1,000. At 20%, that’s $100.

Again, read the fine print. If you don’t understand it, have a trusted friend, counselor or family member go over it with you.

As you already may have noticed, there is a smart way to use credit: Only charge as much as you can pay off each month. Credit cards offer a “grace period,” which means that no interest is charged on purchases paid off at the next due date. But there’s an important exception. Interest usually is charged from day one on cash advances. You may get checks in the mail now and then from your credit card company. These are for cash advances. Each time you write one, you’re taking out a loan with no grace period, usually at a high interest rate.

What is a credit score and why is it so important? The score is a rating of your credit record that lenders use to decide if you are a good risk. A high score means you’ve been careful to pay your debts, so you’re likely to pay them back on time. A low score means just the opposite. If you have a low score, you won’t be able to get loans at the best interest rates if you want to buy a car or a house. You may not get a loan at all.

To earn high scores, you need to have some credit history. So you should not avoid credit cards entirely. But you then have to be smart about using the cards. Pay off the balance each month. Don’t pay just the minimum payment on your bill.

What about other types of credit you may see around you, like payday loans? Beware of these, because they can have very high rates of interest. If you need to borrow to make it to your next benefit check or paycheck, a loan won’t solve your problem. You have a more basic issue—spending more than your income. You need to deal with that first. 

By Tom Gray

©2010-2021 Carelon Behavioral Health

Summary

To protect yourself from losing your home:

• Find the resources you need.
• Change old, unsuccessful patterns.
• Build a support network.

How many people are homeless?

On any given night in the United States, close to 700,000 people are homeless. Most live in shelters, but the rest live on the streets, in empty buildings, in cars, or in the woods.

How did they become homeless?

Some lost their jobs, and then their self-respect. Some got behind in their rent, then were evicted. Or, they lost their homes when they couldn’t pay for the mortgage. Some got out of military service. Some got out of jail. Others got into conflicts with family members and had nowhere to go. Many have serious health problems. Health problems can keep a person from working and can cost a lot—in dollars and time—to take care of.

Surveys show 12 million people in the U.S. pay more than 50 percent of their annual earnings for housing. If someone spends more than half of what they make on just one of their many needs, it doesn’t take much to push that person over the line into homelessness. 

If you are worried about eviction or foreclosure, what can you do right now?

• Call an emergency services agency, like the Salvation Army or the United Way Help Line.
• Get in touch with area homeless service providers. Get a list from HUD or National Coalition for the Homeless websites. If you’re not used to using a computer, ask your librarian or a friend to help you work online.
• Call the Homeowner’s HOPE™ Hotline at 888-995-HOPE or www.995hope.org for tips on avoiding foreclosure, or get a list of approved housing counselors from HUD.

What steps can you take to protect yourself from becoming homeless?

Break the cycle of missteps. There’s not much you can do about bad luck, but you can protect yourself from future problems by building a financial and emotional safety net around yourself. 

Here are some long-term actions that should put up a buffer between you and homelessness—as well as many other problems—in the future:

1. If you have a health problem, including an addiction, get the help you need. Without good health, you are vulnerable to many problems. Build up your physical and emotional strength. If you have no health insurance, find out how you can get some through your job or state. Work on your recovery, and keep at it. If your health problem gets out of hand, it can tear you up and push you into homelessness, very quickly.
2. Work on positive thinking. Stop focusing on what’s going wrong in your life, and look at all you have going for you. If you are young, you have many good years in front of you. If you are not so young, look at all you’ve learned over the years. Your life experience is worth a lot. Don’t look for trouble. Make a list of your talents, your assets and your blessings, then throw away your complaints, regrets, and fears.
3. Get organized. Learn how to pay down bills, and pay them on time. Work with a social worker or counselor to build a budget. Put a little money away for the future, or for back bills, child support, or other things you need to pay. Start saving, even tiny amounts. You’ll be surprised how quickly it will add up.
4. If you don’t have a job, find out what services are on hand to help you find one. If you don’t make enough money to live on your own, find out how you can train for something better, finish your education, or get help finding a low-cost place to live.
5. Change old patterns. To build a new, successful life, you may need to give up some old, unsuccessful habits. Make new friends, like people who have their lives on track. Read new books, visit new places, and add joy to your life. Quit hanging out with people who will drag you back to your old problems. Close the door on the past and move on.
6. Get trained for something that will make you proud of yourself, or use your skills to find more financial security. If you never finished high school, sign up for GED classes. If you are a veteran, check into going to college on the GI Bill.
7. Set goals, then work hard to meet them. If you fail, lower your sights a little, and then work like crazy to reach them again.
8. Get in touch with your family. The tough events of your life may have caused you to burn some bridges. Family is major. Make that call or write that letter you’ve thought about for so long. Work on building new relationships with your family, so they can be part of your first line of support.
9. Give up your shame. Thousands of people have walked in your shoes. Anyone can become homeless.  
10. Network with people who have worked through the same problems. Get help and support from those who truly get it.

Most important: Don’t worry yourself into a disaster. If you learn how to take care of yourself, build up some financial and network resources and keep focused on the present and the future, many of the problems that led you to the brink of losing a place to live will go away.  

By Paula Hartman Cohen

©2011-2019 Carelon Behavioral Health

Source: Isiah Bingham, BSW, QMHP, MSW, ACSW, Lead Social Worker/Case Manager, The Next Step Program, Norfolk, VA; William Shryer DCSW, LCSW, Clinical Director, Diablo Behavioral Healthcare, Danville, CA; LeslieBeth Wish, EdD, MSS, psychologist and licensed clinical social worker, Sarasota, FL.

Summary

Help someone you care about:

• Find the right resources.
• Get back on track.
• Build a good foundation.

If you know someone on the brink of losing their home, you are not alone. It is estimated that close to 700,000 people in the United States don’t have a home every night.

You may be the only thing between your friend or family member and the street. Many families turn their backs on people who have lost their home. They may blame it on their own problems and do not want to help. 

Your friend is in a very hard position in his life. It is likely brought on by many causes, including some of these:

• Money problems. She didn’t pay the rent, mortgage, or taxes.
• Health problems, including mental health and addictions. Poor health or addictions can keep a person from working or can get them fired.
• Conflicts with others, including family members, spouses, landlords, or neighbors. 
• Misunderstandings, language problems, or other actions that got in the way of their best efforts to be mature adults.
• Lack of a social support network because the person was in the military, a health clinic, or prison. It’s easy to get lost when you have nothing to come home to. 

Often, a mixture of problems pushes a person out of their home. It can leave them feeling shame, anger, and like there is no hope. If you want to help, be gentle and kind.  

How you can help

1. Be a friend. Don’t preach. His self-esteem may be at an all-time low, so don’t make things worse. As we’ve all learned lately from the news, anyone can be out of work or lose their home. If you can offer some part of your home as shelter, make sure the person knows it’s a short-term answer. Offer plenty of emotional support.

“Often people are so distressed, they have trouble figuring out what to do next, so pick up the phone and help them start making calls to agencies that can help,” says social worker William Shryer. He suggests starting with a county services access line (most often a 1-800 number) which can lead you to the right people, with one call.

2. Help your friend find needed resources, or find someone who can. Call a help line to find out what the person qualifies for. Give her phone numbers, websites, addresses, and other ways to get in touch with agencies or people that can help. They might be legal aid or mental health centers, landlords, job programs, or social service agencies. Help her make office visits, then get to them, on time. Help her connect to an area resource, such as a church, service group, senior group, YMCA, veteran’s group, or where they can find some support.
3. Offer helpful counsel and aid. Offer him a place to wash his clothes. Help him rent a post office box. Find a location to store valuables or other belongings. Take photos of belongings before they are stored. Take pictures of the person’s home for proof of condition; it may be needed. Help him sign up for health protection. Call schools, if children are involved. Make any needed arrangements for change and/or transportation. Try to help your friend work out payment plans with creditors or plans to delay eviction or foreclosure. Give him a job running errands, babysitting, fixing things or caring for pets. Help him start a business, such as dog walking, handyman work, or yard work.
4. Give her some privacy. Give the person a quiet corner of your home to work from. Work with her, if she wants you to.
5. Be positive. Show your friend you trust him to work through this problem.       

About one-third of the homeless are veterans. They often bring many problems home with them when they return from service.

“The [veteran’s] family needs to spearhead getting good mental and physical health right away,” says LeslieBeth Wish, a social worker who works with homeless people.

“If you’re cared for and cared about, it helps you become a care agent in your own life,” Wish says.

By Paula Hartman Cohen

©2011-2019 Carelon Behavioral Health

Source: Isiah Bingham, BSW, QMHP, MSW, ACSW, Lead Social Worker/Case Manager, The Next Step Program, Norfolk, VA; William Shryer, DCSW, LCSW, Clinical Director, Diablo Behavioral Healthcare, Danville, CA; LeslieBeth Wish, EdD, MSS, psychologist, licensed clinical social worker, and Co-director of The Counseling Network of the Special Operations Warrior Foundation, Sarasota, FL

Summary

• Create a budget.
• Pay yourself first. 
• Get to know the value of compound interest. 
• Watch your money double with the Rule of 72.

No matter your stage of life, it’s important to have savings: Whether it’s for a special purchase, a college education, your first home, retirement or an emergency fund.

But just how do you get started and stay on course? Here are a few tips and resources to help you reach your savings goal.

Create a budget. The first step toward taking control of your financial life is to evaluate how much money you take in and how much money you spend. Start by listing your income from all sources. Then, list your “fixed” expenses—those that are the same each month—like rent, car payments and insurance premiums. Next, list the expenses that vary—like entertainment, recreation and clothing. Writing down all your expenses, even those that seem insignificant, is a helpful way to track your spending patterns, identify necessary expenses and prioritize the rest.

Pay yourself first. This phrase refers to the practice of automatically making a savings contribution or investment with your income before it can reach your wallet. For example, consider a payroll savings plan where a certain amount goes directly into your savings account each payday. This can help you get used to managing living expenses with what looks like a smaller paycheck, when actually you’re building up your own savings.

Get to know the value of compound interest. Setting aside money and watching it grow can be a powerful motivator. Compound interest can be thought of as “interest on interest.” It is the interest you earn on your initial investment plus all the interest that has accumulated over time. It makes your investment grow at a faster rate than simple interest, which is interest earned only on your original investment.

Watch your money double with the Rule of 72. The Rule of 72 is an easy way to calculate how long it will take for your investment to double at a given interest rate if you don’t make any further deposits. Take the number 72 and divide it by the interest rate you hope to earn. That number gives you the approximate number of years it will take for your investment to double. For example, say you invest $8,000 in a mutual fund with an average 8% return. In about 9 years (72 divided by 8) your savings will have doubled to $16,000.

Keep it going. If you get a raise at work, bank it. If you pay off your car, bank the monthly payments. If you’re not sure you’ll remember to make the deposits, consider automated transfers from your checking account to your savings or investment account. That way you never even notice it. If you were able to live on less before, you can continue to.

Get creative. Save and have fun. Saving money doesn’t have to be boring or a chore. Get your hair done for free or at a discount by searching online for local beauty schools and making an appointment with a student in training. Pack your lunch. Did you know that spending $6 a day on lunch means spending about $800 a year? Instead of buying books, music and movies, dust off your library card or trade favorite reads, music and movies with friends. Go generic on your favorite grocery, beauty and healthcare items. Keep your car tires properly inflated, which can increase fuel efficiency, meaning less money spent on gas. The list is endless.

Bottom-line: Everyone has the ability to save. You can start small and save only $10 a week or month. Over time, your deposits will add up. Even small amounts of savings can help you in the future.

Source: Federal Trade Commission, www.consumer.ftc.gov/articles/0498-its-never-too-early-or-too-late-save

There’s a certain logic to reviewing your finances at the start of the calendar year. For one thing, you pay your income taxes on a calendar-year basis, so going over income and expenses at this time is a good way to get a head start on the tax-filing process. Also, the end-of-year pay stubs give you a quick snapshot not only of the past year’s income but also the taxes you paid. Finally, you may be more in the mood for personal reassessment and making resolutions. Financial checkups are in the spirit of the season.

Here are some areas that planners suggest you include in your yearly review.

Review your cash flow

Look at your checkbook balance for January 1 and compare it to where it was at this time last year. Is it higher or lower? Do you know where all the money has gone? It’s never a bad time to start addressing these questions, and the start of the year is as good as any.

If you’re already tracking and categorizing your expenses, good for you. You should now be able to add things up and get a picture of your spending habits. If you’ve already made a budget, better still. You can see if you’ve stayed within your budgeted amounts.

Using your latest pay stubs, you should be able to tell how much money you took home after taxes in the past year, and if this is more or less than what you spend. If it’s more, you’re saving. If it’s less, you need to find out why. Unless you had an extraordinary expense (something that doesn’t happen every year, like a down payment on a house or car), then you need to take another look at your spending and figure out what to cut.

Review (and rebalance) your investments

If you’ve done your homework and defined your investment goals, such as retirement and college, you should check regularly to see if you’re still on track to reach them. The start of a new year is a good time to take stock of your stocks and bonds—to see which investments have done well or poorly in the past year, and to make adjustments. If you have a 401(k) or other employer-based retirement plan that gives you several investment options, you may want to change the mix at this point.

Deciding exactly what to adjust is something of a judgment call. Generally, experts say you should try to maintain a mix of stocks and bonds (or stock and bond mutual funds) that fits your long-term strategy. If at this point you’ve planned to have 70% in stocks and 30% in bonds (or money-market funds), you should rebalance your portfolio if it has strayed from those proportions in the past year. If the stock (or equity) part of your portfolio has shrunk, you should shift money to stocks. In effect, this means doing what doesn’t come naturally to most investors: selling winners and buying last year’s losers.

For investments in taxable accounts, remember that any sales can create capital gains that may result in a tax bill next year. But you also can sell securities that have lost money and use the loss to cancel out the taxable gains. Most investors carry out such tax strategies later in the year, but it never hurts to plan ahead.

Make sure you’re prepared for the worst

The bittersweet passage of another year brings up issues that you usually keep on a mental back-burner—like the question of what happens after you’re gone. Read your will carefully every few years to make sure it still reflects your wishes. Also, review your will whenever you’ve been through a major life-changing event or a significant change has been made in the tax laws.

You also should review your insurance, making sure that you have adequate life and disability coverage. If you haven’t done so already, check with your employer’s human resource department to see what coverage you already have.

By Tom Gray

©2001-2021 Carelon Behavioral Health

Source: Clark Randall, CFP, financial planner, Lincoln Financial Advisors, Dallas, Texas; Frank Russell Co.; The Motley Fool

Summary

• Know what bills to expect, and when.
• Give yourself plenty of time.
• Keep a financial calendar.
• Keep a check register.

Are you leaking money? That’s one way to think about small, unnecessary costs that can add up to big expenses over time. One example, maybe the most important, is late fees. These are tacked on to bills that you forget to pay on time.

Overdraft fees are close cousins to late fees. These get charged to your checking account when it runs out of funds to cover checks or debit card purchases. It is very easy to end up paying these if you don’t keep close track of what you’re buying and how much it costs.

Late fees and overdraft fees don’t just cost you money. They also damage your credit rating. So how do you prevent them? The answer is to get focused and get organized. Here are some tips for doing that:

Know what bills to expect, and when. Keep a log of when bills come in. Note two dates: when they show up in the mail and when they are due. If you get online bills, write down the dates when you get notices via email.

You may find that some bills show up well before their due date. Others need to be paid right away. The important thing is to know when you will need the money in your checking account to pay them. And be sure to record the bills that come in less often—like every six months.

Give yourself plenty of time. If you pay by mail, do so at least a week before the due date. That bill has to be processed, not just delivered to the biller’s address, before it’s credited to you. Don’t expect a bill that arrives on a Friday to be processed until at least the following Monday.

If you pay online, take careful note of the expected delivery date. Whether you pay through your bank or pay the biller directly, you should see it somewhere on the website you’re using. Once again, don’t assume that your payment will get there the next day. Even online payments can take several days.

Should you ever delay paying? Only if you know you don’t have enough in the account and you’re waiting to make a deposit.  If the overdraft fee would be bigger than the bill’s late fee, it makes sense to wait. But don’t make this a habit. You should not to be drawing down your checking account to the point where you have to pay anything late.

Keep a financial calendar. Once you know when bills are due and when you should send payment, you should find a place to write all that down. It can be a notebook, a wall calendar or a program on your phone or computer.

Keep the calendar where you can easily see it. If it is on your phone or computer, make sure it gives you reminders.

If you auto-pay any bills, put them in your calendar too. That way, you’ll know at a glance how much money you pay out in a given week or month. Make sure you record them in your check register.

Keep a check register, even when you don’t write checks. To avoid overdraft fees, you always should know what’s left in your checking account. So whenever you write a check, record it right away in your register. Do this for debit-card transactions and online payments, too. If you don’t have a checkbook with you, you should still carry a register. See if your bank will give you one to go with your debit card.

And here’s another tip for avoiding fees: Always carry some cash. You may need to buy something at a store that does not take debit cards and has an ATM machine instead. If it’s not a bank machine, it’s likely to ding you with a fee. The great thing about cash is that there’s no charge for using it.

Resource

To learn more about current rules on overdrafts, go to the Federal Deposit Insurance Corporation (FDIC) guide.

By Tom Gray

©2010-2021 Carelon Behavioral Health

Summary

You need money that you don’t have, but it’s an emergency. What do you do? Here are five things you can do to get started on the right foot, and a few things to avoid.

You need money that you don’t have, but it’s an emergency. What do you do? Here are five things you can do to get started on the right foot, and a few things to avoid:

1. Assess your spending.

Is there discretionary spending you can reallocate to your financial emergency for the time being? Use personal financial management software to assess your cash flow and see where you can adjust. 

Also consider ways to boost your income. Make some extra cash by holding a garage sale or establish a more permanent increase in cash flow by getting a second job. Tip: Even skipping your morning coffee run and going for the break room coffee at work can make a difference. A daily $3 latte amounts to $15 a week and $60 a month.

Avoid solutions like payday loans because they have double-digit or even triple digit interest rates, and borrowers who can’t repay the money are charged with additional fees for an extension, which puts them even deeper in debt. Those who get a payday loan, on average, pay $574 in fees,1 and 80 percent of loans are renewed within two weeks.2

2. Assess your savings.

Are there savings you can dip into without hurting your future? Ultimately, you want to have savings specifically set aside for emergencies like this, but if you haven’t started allocating part of your paycheck for that, look at your other reserves. Tip: If you do use part of your savings to help pay for the emergency, don’t forget to rebuild those savings once you’re back on your feet financially.

Try to avoid dipping into retirement funds because you’ll need that money later on in life. Plus, if you borrow money from a retirement account, like a 401(k), you will most likely pay a 10 percent penalty for early withdrawal. Not to mention, you would lose all the profits that money might have made from year-after-year returns if it had stayed in your account.

3. Talk with your significant other.

Talk about the emergency, how much it will cost, and what kind of changes need to be made. This will help you stay on the same page and work as a team to fix the issue. Tip: For a more productive “money talk,” find a neutral place—like a coffee shop or a park—where you can be more relaxed in your discussion.

Avoid distractions like having the television on or keeping your phone next to you. That way, you can better listen to your spouse or partner and concentrate on finding a solution.

4. Talk with friends and family.

If the emergency requires long-term changes, talk with your closest friends and relatives who can support you. For example, if you lose your job around the holidays—meaning limited income for the foreseeable future—explaining to family could make them more open to gifts and party plans that will be easier on your new budget.

Avoid the disappointment of saying “no” to pricy events by suggesting wallet-friendly activities or adjustments. For example, if you and your friends like going to the movies, suggest going at a time when tickets are cheaper. While tickets normally cost over $10, some theaters have one day a week when you only pay half of that (or less). If you go to the theater every week, switching up your routine could mean saving over $20 a month. That’s $240 a year.

5. Talk with a financial advisor.

A financial emergency isn’t as challenging or stressful when you have someone looking out for you. Financial advisors can help you through any financial goal or challenge. With handy worksheets and calculators, as well as years of experience, they can offer surprising insight and adjustments that will see you through your emergency.

Studies show that financial worries can bring all kinds of unpleasant symptoms (stress, anxiety, fatigue, depression, higher susceptibility to sickness, and more).  Avoid the consequences by getting your finances under control.

1 Bell, Claes. “CFPB: Troubling Stats on Payday Loans.” Bankrate.com. Bankrate, 30 Apr. 2013. Web. 27 May 2016.

2 Burke, Kathleen. et al. CFPB Data Point: Payday Lending. CFPB, Mar. 2014. Web. 27 May 2016. PDF.

©2016-2019 CLC Incorporated

Summary

Seeing something you want to buy can trigger an urge to spend money. Consider whether it is a want or a need.

When you feel like spending money, what usually happens? Do you ever resist the urge to spend? Do you ever stop yourself before you make a purchase to really think about it?

Resisting the urge to spend money can be tough! Try to think in terms of needs versus wants, or take notice of your thoughts, and use logic to override the urge.

What is a need?

One major step is to think about whether the items you want to buy are needs or wants. Primary needs involve your survival at the most basic level. Usually, these are expenses that relate to food, shelter, medical care, safety and other necessary expenses.

What is a want?

A want is something you don’t have to have. An example of a want is music. Most people enjoy music but music is not necessary for survival. A want can be confused with a need when we forget to consider to what degree something is essential. Asking whether something is a want or a need may stimulate you to think of an alternative to spending.

• New jeans may feel like a need if you have a special casual social event coming up and you aren’t excited about any of your current outfits. If you are trying to resist the urge to spend, you may need to consider what you already own that might give you the same sense of confidence and fun as a new pair of jeans. Another alternative to “new” is a “pre-owned” pair of jeans, which will be new to you but cost less than brand new jeans.
• A vacation may be needed for good mental health, but if resisting the urge to spend, consider a “stay-cation.” Use the time at home to take day trips and explore affordable local events or historical places in your town or region.

Sometimes it is difficult to think differently about resisting spending money. Even though you may realize you are craving something that is not a need, it may feel impossible to have to use willpower.

Use cognitive reframes

A cognitive reframe is a way of changing thoughts from automatic thoughts to wiser, more mindful thoughts. By changing thoughts, you can change your feelings. You don’t have to listen to your impulses to spend. You can notice what your thoughts are and then reframe them to reflect your situation and your honest intentions. It’s a way of harnessing your logical mind to help out your emotional mind.

When you have a burst of desire to spend money, notice what your first thoughts are, and then try to reframe your thoughts to reflect logic and reality. Notice how reframed thoughts give you a less intense feeling of urgency about spending.

Old thinking: “I love this purse! I have to have it!”
Reframed thinking: “I love this purse! I know I will find one I love just as much when money is not as tight and I can justify the expense. I don’t have to have it.”

Old thinking: “I’ll put it on my credit card, and pay it off slowly.”
Reframed thinking: “I could put this on my credit card, but when the bill comes I will be proud of myself if I can pay the whole balance.”

Old thinking: “I’m having a bad day. I deserve to splurge on something.”
Reframed thinking: “I’m having a bad day. I won’t make it worse by spending money I don’t have. There are many ways to treat myself without spending money.”

Behavior choice

Just because you have a feeling of wanting, or an urge to spend, it doesn’t mean you have to follow it. Keep your financial goals in mind, and don’t let your emotional mind sway you or confuse wants with needs. An urge is like a wave. It will ebb and flow. If you have an intense desire to spend, make yourself wait a few minutes to allow that urge to subside. We always make better choices when we are not flooded with emotion.

By Rebecca Steil-Lambert, M.S.W., L..S.W., M.P.H.

©2011-2021 Carelon Behavioral Health

Summary

Seeing something you want to buy can trigger an urge to spend money. Consider whether it is a want or a need.

When you feel like spending money, what usually happens? Do you ever resist the urge to spend? Do you ever stop yourself before you make a purchase to really think about it?

Resisting the urge to spend money can be tough! Try to think in terms of needs versus wants, or take notice of your thoughts, and use logic to override the urge.

What is a need?

One major step is to think about whether the items you want to buy are needs or wants. Primary needs involve your survival at the most basic level. Usually, these are expenses that relate to food, shelter, medical care, safety and other necessary expenses.

What is a want?

A want is something you don’t have to have. An example of a want is music. Most people enjoy music but music is not necessary for survival. A want can be confused with a need when we forget to consider to what degree something is essential. Asking whether something is a want or a need may stimulate you to think of an alternative to spending.

• New jeans may feel like a need if you have a special casual social event coming up and you aren’t excited about any of your current outfits. If you are trying to resist the urge to spend, you may need to consider what you already own that might give you the same sense of confidence and fun as a new pair of jeans. Another alternative to “new” is a “pre-owned” pair of jeans, which will be new to you but cost less than brand new jeans.
• A vacation may be needed for good mental health, but if resisting the urge to spend, consider a “stay-cation.” Use the time at home to take day trips and explore affordable local events or historical places in your town or region.

Sometimes it is difficult to think differently about resisting spending money. Even though you may realize you are craving something that is not a need, it may feel impossible to have to use willpower.

Use cognitive reframes

A cognitive reframe is a way of changing thoughts from automatic thoughts to wiser, more mindful thoughts. By changing thoughts, you can change your feelings. You don’t have to listen to your impulses to spend. You can notice what your thoughts are and then reframe them to reflect your situation and your honest intentions. It’s a way of harnessing your logical mind to help out your emotional mind.

When you have a burst of desire to spend money, notice what your first thoughts are, and then try to reframe your thoughts to reflect logic and reality. Notice how reframed thoughts give you a less intense feeling of urgency about spending.

Old thinking: “I love this purse! I have to have it!”
Reframed thinking: “I love this purse! I know I will find one I love just as much when money is not as tight and I can justify the expense. I don’t have to have it.”

Old thinking: “I’ll put it on my credit card, and pay it off slowly.”
Reframed thinking: “I could put this on my credit card, but when the bill comes I will be proud of myself if I can pay the whole balance.”

Old thinking: “I’m having a bad day. I deserve to splurge on something.”
Reframed thinking: “I’m having a bad day. I won’t make it worse by spending money I don’t have. There are many ways to treat myself without spending money.”

Behavior choice

Just because you have a feeling of wanting, or an urge to spend, it doesn’t mean you have to follow it. Keep your financial goals in mind, and don’t let your emotional mind sway you or confuse wants with needs. An urge is like a wave. It will ebb and flow. If you have an intense desire to spend, make yourself wait a few minutes to allow that urge to subside. We always make better choices when we are not flooded with emotion.

By Rebecca Steil-Lambert, M.S.W., L..S.W., M.P.H.

©2011-2021 Carelon Behavioral Health

Summary

• Keep a spending diary.
• Ask about benefits.
• Work on debt.

Money in the bank is more than just dollars and cents. It can be a path to independence and greater peace of mind. When you have some money set aside, you will worry less about how to pay for emergencies. You will be able to buy more things for yourself. You won’t have to depend so much on your monthly checks.

But how do you get there? You’re getting very little money now. It may seem that you only get enough to survive. So it may seem that you could not possibly save anything.

Chances are, though, that you really haven’t looked closely at your spending. Most people haven’t. So the first step is to know where your money’s going.

Keep a spending diary

There are several ways to learn about your spending. If you spend mainly with checks, credit cards or debit cards, you should look at your past few monthly statements. But even then, you probably pay for some things in cash. For these, you should start keeping a diary. Every time you shop, write down what you buy and how much you pay. Always make sure you get receipts. These make the job of tracking your spending much easier.

When you have done this for a couple of months, add up what you spend on food, shelter, clothing and other items. (Shelter includes rent and utilities such as phone, electricity, etc.) Then break down those categories some more. In food, for instance, look at what you spend on staples—such as milk, bread, fruits and vegetables—and what you may spend on “fun” items such as ice cream and sodas.

I spent that much on shoes?

Add up the categories. Next, estimate how much you spend, for each, in a year. If you have three months in your diary or your checking or debit card statements, multiply the totals by four. The results may surprise you. You may find that you’re spending more than you take in. In any event, it’s time to set priorities. Ask yourself: What is absolutely necessary for me to survive and stay healthy? What can I give up?

For the real necessities, ask yourself: How can I meet these needs for less money? Here’s an example: You need shoes. You can pay $200 or $50 for a pair that meets your needs in pretty much the same way. It depends where you shop and how careful you are when you are there. With food, you may be paying far more than needed because you choose brand-name canned goods over plain-label products. Think for a bit, and you’ll come up with many other examples.

Ask about benefits

Before you take the next step of making a budget, you need to make sure you are getting all the benefits you can. People on public assistance programs are eligible for other aid and don’t know it. Your electric or gas company may have a special lifeline rate, for instance. You may qualify for drug discounts. Don’t be afraid, or too proud, to ask about these things.     

Set priorities and make a budget

Now, with your spending data in hand, you need to set priorities and look for ways to save. Cutting out junk food is an easy one. Quitting bad habits such as smoking is another. In the big categories like shelter, you may want to ask yourself if you could live more cheaply somewhere else and still feel safe. In clothing, you may find that you have enough to wear for now and don’t need to do much shopping for the time being. And ask yourself if you can get by without cable or streamed TV (you can always borrow movies from the library).

Now, starting with your basic needs, add up what you must spend each month—and no more. It should be well below your monthly income. If not, go back and trim some more. Once you’ve done that, you may be able to add back some spending for fun, gifts and other things you don’t absolutely need.

If you can keep your spending total 10% below your income, you’re doing great. At that rate, you would have a full month of your income in the bank in less than a year. But don’t be discouraged if you can’t save that much. Saving anything—and doing so every month—is still worthwhile. It gets you in the habit of saving, and over time you will get used to paying yourself first in this way.

What about debt?

Saving is that much harder if you have run up a big balance on your credit card (or cards). You need to pay a minimum each month, and you need to pay more if you really want to get out of debt. If you’re being charged high interest on the balance (and you probably are), the smart thing is to focus on paying it off.

You’ll still do everything else we talked about here—getting control of your spending, budgeting, etc. That is, you’re still learning how to save. When your debt is paid off, you’ll find that you now have money to set aside. In the meantime, leave your credit cards at home. You many need them for emergencies, but you can shop without them.

By Tom Gray

©2010-2021 Carelon Behavioral Health

Summary

• Studies show that resilient families share similar traits.
• Every family can work toward developing these traits.
• Read tips to help your family build the strength needed to weather hard times.

Every family goes through ups and downs. Some problems and challenges are worse than others. The death of a loved one, loss of a job, illness, drug or alcohol misuse or dealing with a difficult relative can all disrupt family life. It is important for families to learn how to cope with these bumps in the road. Healthy families are resilient. That means they can recover from a bad event and maybe come out stronger.

Studies show that resilient families share similar traits. The good news is that every family can develop these skills. Here are common traits of strong, healthy, resilient families, and ways your family can work to build on each strength:

1. Resilient families are committed to keeping the family together and strong.

They stick together when times get rough. They respect each other’s differences while maintaining family unity. How to build this strength:

• Show appreciation and respect for each family member.
• Support each other in good times and bad.
• Spend time together.

2. Resilient families are adaptable.

Resilient families accept that change is natural. If life throws them a curveball, they figure out how to make the best of it. How to build this strength:

• Develop a flexible family structure so each member can pitch in when necessary.
• Live in the present, plan for the future, and do not get hung up on the past.
• Have strong leaders with good organization skills.

3. Resilient families are active members of their community.

Resilient families have connections within their community. They work on building good relationships with their neighbors, place of worship, co-workers and friends. A strong community can help families in a crisis. How to build this strength:

• Identify and connect with positive people and organizations in your community.
• Learn what resources are available to families.
• Don’t be afraid to ask for help and give help when needed.

4. Resilient families have good communication and problem-solving skills.

Resilient families have clear rules and messages. They work together to solve problems. How to build this strength:

• Hold regular family meetings.
• Share good news as well as bad news.
• Learn how to set goals and get organized.
• Take classes in communication skills and problem solving.

5. Resilient families accept and manage strong feelings.

Everyone gets angry and has strong feelings. Resilient families manage their emotions before they get out of hand. How to build this strength:

• Think before you express your hurt or anger.
• Watch your tone of voice and language.
• Be firm when someone crosses a line, but also practice forgiveness as much as possible.

6. Resilient families have a sense of hope and purpose.

A strong belief system is associated with resiliency. Religious and spiritual families can often find meaning in bad events and hope for the future. How to build this strength:

• Talk about what each family member believes and each member’s purpose and meaning in life.
• Connect with others who share your hopes and dreams.
• Reach out and help others.

7. Resilient families maintain a positive view.

Resilient families have a strong can-do attitude. How to build this strength:

• Make a list of each family member’s strong points.
• Do fun things together such as playing games and planning outings.
• Take time to relax and recharge.

By Amy Fries

©2018-2021 Carelon Behavioral Health

Summary

• Make a list and stick to it.
• Use coupons.
• Go to the clearance rack first.

Take a close look at what you bring home from the market. Then ask yourself, “Is this what I really meant to buy? Do I need all this stuff?” Chances are, you’ll see some things you bought on impulse. You didn’t intend to buy them, but they just looked too good to pass up. Or you may see products that you know you could buy for less under different brands.

Welcome to the game of shopping, played between you and the store. It’s not that the store is out to cheat you. But it does need to make money, whether it’s online or down your street. And you need to save money. To do that, you have to play smart.

Here are some tips for doing just that:

Make a list and stick to it. That is, decide what you are going to buy before you go to the store. Don’t buy anything not on your list. That simple rule keeps you from buying on impulse. It also keeps you within your budget. But don’t just make any list. You have to think in advance about what you truly need, and make sure the list you take to the store has only those items on it.

Compare markets and find the cheapest. Don’t assume that the place where you usually shop has the best deals. A local farmers’ market, for instance, may have better prices on produce than your local supermarket. It may pay to shop around. But keep in mind the cost of your time and transportation.

Keep an eye on cost per quantity. Cathi Brese Dobler, Author of Ditch the Joneses, Discover Your Family, says the small print on store shelves can save you a lot of money. Usually, you’ll see the price of an item in large type and, in smaller type, the price per pound or per ounce. For instance, a 16-ounce jar of one brand of peanut butter may cost more than a 12-ounce jar of another, but it still can be cheaper per ounce. The larger jar is generally the better buy.

Head for the edges. Take a good look at how your local market is laid out. If it’s like most stores, you’ll see that the necessary (and healthy) items tend to be at the sides and back. Fresh produce will probably be to one side. Milk will probably be at the back. If the store has a pharmacy where you pick up your medicine, this will probably be at the side or back too. Why is that? One reason is to make you walk past the “fun” items such as ice cream and potato chips when you go to the store for something you need, like a carton of milk. So don’t be tempted. Keep your eyes front. And stick to that list.

Cook from scratch, and shop accordingly. Prepared meals, like those found in the freezer section, are convenient but costly. With some research on simple recipes, you can save money by cooking meals from fresh ingredients in the meat and produce sections. You can also make healthier meals. Prepared meals are often high in salt and calories. You can control what goes into your meals when you cook them yourself.

Use coupons. Don’t let them use you. Coupons can save you money—if you’re careful. Remember that they are a form of advertising. Stores and manufacturers issue them to sell products. They want you to use a coupon to buy something you otherwise would not have bought. So be a smart player of the coupon game and use them only for items already on your list. And don’t put something on the list just because you have a coupon for it.

Don’t go to the store hungry. The junk food staring at you when you walk into the store is meant to tempt you. When you’re hungry enough to eat it right then and there, the temptation may be more than you can resist. So go to the market with a square meal under your belt.

Leave the credit card at home. “Try as much to live as if you’re living solely on cash,” says Jerry Love, a Certified Public Accountant in Abilene, TX. Even if you have a credit card, you should leave it at home. Then take only as much cash to the store as you think you will need to buy the items on you list.

Go to the clearance rack first. Smart shopping doesn’t stop at the supermarket. If you shop online, for instance, you still need to think and plan first. Don’t log on until you’ve written down what you need to buy. Don’t let online coupons or codes tempt you into buying what you don’t need. And when shopping for clothing, head for the clearance rack. Dobler says this is typically at the back of the store. Speaking of clothing, Dobler says you should make sure anything you buy meets these three tests: You absolutely love it, it’s washable, and it’s on sale.

Resource

The American Institute of CPAs’ “Feed the Pig” site, www.feedthepig.org, is full of ideas on how to spend money wisely.

By Tom Gray

©2010-2019 Carelon Behavioral Health

Summary

• Hard times are a challenge but also an opportunity to teach valuable lifelong lessons about managing money.
• Talk in terms of choices about money.
• Talk about budgeting.

Silver linings can be hard to find when the economy is down, unemployment is up and families have to cut back. But for those who think ahead, especially about their children’s future, financial hardship is a good time for teaching.

The lessons aren’t fun, but they can be valuable. Most of all, they can show kids how not to repeat the money mistakes made by so many in their parents’ generation.

Lessons come in two forms: what you do and what you say

You teach through your money decisions and how you explain them. Deciding not to go to the movies every week sends a message that movies are less important than, say, groceries.

But it’s important not to stop there. You should also talk about how you reached that decision and why. And you should help your kids learn to think in the same way.

Talk about making choices

You may not have much control over your income, but you can do something about your spending. That’s a lesson kids (and many adults) need to learn. Apart from unavoidable costs like income taxes, you really do choose what to do with your money. Your words should reflect that fact.

“Rather than use the terminology ‘we have to,’ try to start as many sentences as possible with ‘we choose to,’” says Megan Poore, a financial advisor in Austin, TX. That way, you convey the idea that you’re not just being denied something, but that you’re making a trade-off. You’re opting for something in return that may turn out to be just as good. Cutting back on restaurant meals, for instance, can be framed either as a loss or as a choice to do something different but maybe just as fun at home.

The lesson here is twofold. You’re teaching kids that, more often than not, they have alternatives when they spend their money. And you’re showing them that the cheaper alternatives may be the better ones.

Talk about setting priorities and goals

Think about what you need and want, and discipline your spending accordingly. At the top of anyone’s list are necessities, as opposed to things that are nice to have. Basics such as food and shelter have to be paid for before money can be spent on anything else. And there are cheaper and costlier ways to meet those needs. It helps here if parents make smart choices at the grocery store.

Beyond basic needs, there is room to teach about wise use of money in the large category of wants. It covers everything that kids of all ages would like to have, such as toys, electronics, entertainment, fashionable clothes, and so on. Here the lessons can start once a child has a dollar of allowance to spend. Encourage her to think about what she wants most, and then to save for it.

Sooner or later your child will face a question like, “Do I buy this video game now or do I keep saving for that bike?” If they learn early how to stick with their priorities, they will be better able to deal with big questions later, like “Do I buy a new car now or keep saving for a down payment on a house?”

Talk about budgeting

Talk about budgeting even if you don’t use the “b” word, which (like “dieting” in weight loss) strikes some people as too negative. “I prefer to have a ‘plan,’ [such as] a plan that says ‘we have this much for food,’” says Christine Moriarty, a financial planner based in Bristol, VT.

But whether you “follow a plan” or are “on a budget,” the outcomes are similar. In both cases, you are organizing your spending according to some overall limit.

As Moriarty notes, this is an area where older children and teens can work with parents as a team to make spending decisions. For instance, they can pitch in with ideas about how to make the most of a food budget that can’t go over a given amount each week. They can easily do the math to see that cutting out a restaurant meal can buy a lot of groceries.

Keep older children and teens in the loop; don’t gloss over the realities

It’s important that money lessons be taught in as positive a way as possible. Otherwise, children will associate planning, budgeting,  and the setting of priorities only with hard times and deprivation. Once they have some money, they’ll see no reason to keep saving and budgeting. This is why “we are making choices in order to reach goals” is a better message than “we have to cut back.”

But kids also deserve straight talk. Money matters are mysterious and can be anxiety-provoking for small children (in preschool and early elementary grades); otherwise, talking about family finances is a good idea. Personal finance author and counselor Jason Biro says parents need to explain not just which choices are being made but why.

If the family has to cut back, he says, “you really have to come out and basically lay it on the line and have a round table with your family.” You can say “we choose not to” do something, he adds, but you also have to explain that choice “in terms of the financial situation.”

The key here is to communicate useful knowledge and build good habits, not to make a stressful situation worse. If kids see their parents fighting about money or letting bills pile up, they’ll learn the wrong lesson—that money is something you can’t talk about. So parents need to deal with their own stress first. “Don’t spread the anxiety,” says Moriarty. “Be in a place where you can talk to the kids in a grounded way.”

By Tom Gray

©2010-2019 Carelon Behavioral Health

Source: Megan Poore, financial advisor, Lucien, Stirling & Gray Advisory Group, Austin, TX; Christine Moriarty, CFP, president, MoneyPeace Inc., Bristol, VT; Jason Biro, author of Saving Your American Dream: How to Secure a Safe Mortgage, Protect Your Home, and Improve Your Financial Future, BenBella Books, 2009.

Summary

• Update or create your monthly spending plan.
• Update or create your net worth statement.

If you or your partner’s take-home pay will be impacted by changes in income, taxes or anything else, these suggestions can provide smart planning assistance to help you make the best decisions moving forward.

Update or create your net worth statement. Update your balance sheet to determine the value of your assets and amount of liabilities to see if anything can be restructured to improve cash flow.

Update or create your monthly spending plan. Look at the best and worst-case budget scenarios if details are not final or certain. No matter the amount of money in your “rainy day” fund, complete a review of your monthly expenses at your earliest opportunity. Target any expense you can reduce or eliminate to make the most of your resources.

Create your “survival mode” budget. It’s important to prioritize expenditures. Give priority to your housing payment, then food and utilities, car payments, and lastly, unsecured credit cards. Plan on making only the minimum payment each month on credit accounts to conserve financial assets.

Analyze your paycheck and reconsider your withholdings. Review your paycheck deductions to determine if there are changes you can make to improve your income. Start with your tax withholding so that the right amount is withheld every year. If you typically receive a tax refund, and want to turn your once-a-year refund into monthly income it may be time to update your W-4 form through your employer. In addition, personal or financial changes in life that impact eligible deductions and tax credits can cause errors in withholding. If any of these situations apply to you, it may be beneficial to review your withholding now.

Consider your benefit expenses/contributions. Consider all options if your benefits change. If you will be losing group benefits, consider converting group life insurance and/or disability benefits to an individual policy. Check first to see if you can get a cheaper policy on your own. If that’s not available, act quickly to convert, since conversion is often required within 31 days of termination.

Other options to your employer group medical coverage include continuing your current plan through COBRA, enrolling in your spouse’s plan if available, buying a different plan from a private carrier, using a state or federal sponsored plan or going without. To find a state or federal plan, answer the online questionnaire at www.healthcare.gov.

Consider your savings—tap into assets only when necessary. Your assets include your personal savings or investments, as well as retirement plans. Plan for additional taxes if you are selling investments in personal accounts. Accessing your retirement accounts for cash should be considered a last resort. While working, if your plan allows it, you can borrow up to 50 percent of the account value, but no more than $50,000 from your current employer’s plan. The loan is not taxed or penalized as income since you pay it back through payroll deduction.

If your situation is considered a “hardship” under Internal Revenue Service rules, and your plan allows it, you may be able to take a hardship withdrawal.

Hardship withdrawals are subject to income tax and prior to age 59½, a 10 percent withdrawal penalty, since you do not pay the withdrawal back.

If you or your partner are being laid off, unless it’s a traditional pension, you can rollover the money to an IRA, leave the money in the plan or transfer the money into a new employer’s plan. (Employers have discretion with the latter two options). If you withdraw the money to supplement living expenses, plan for paying income tax plus possibly a 10 percent tax penalty on the withdrawal.

Consider the credit implications of your payment strategies. When a payment is late, your credit card company can generally charge a late fee to your account. In addition, rate hikes on existing balances can occur under specified circumstances, such as if you’re late in paying by 60 days. Careful planning and an understanding of the pitfalls will help you prioritize payments to avoid late fees and penalty interest rates.

Communicate with your spouse and/or family members. Family members need to become involved with the success of your plan. Families often encounter problems when financial goals are not discussed and mutually agreed upon. Shared family goals provide a greater incentive. It’s much easier for family members to forego discretionary expenses, when they know other more important goals are realized. Allocate money to those items that will help you achieve your goals and provide for the family’s welfare and overall happiness. 

Maintain a positive attitude. Do your best to maintain a positive attitude. There are five emotional stages that individuals typically experience after a loss or significant change in circumstances: denial, anger, sadness, bargaining and acceptance. Recognizing that these feelings may emerge can get you to the last step, acceptance, as quickly as possible. This will allow you to be in the strongest position emotionally to make the changes necessary to keep your financial house in order.

Formalize an action plan. During times of change, it’s important to focus your energy on solutions rather than worry. Start by developing a prioritized action plan. Be proactive by contacting creditors as soon as possible. Some may offer to reduce your payments until things get better. Use all available resources offered through your employer and in your community.

With some preparation and planning, you can lessen the impact and be able to transition more easily to the next chapter of your life.

©2013-2019 CLC Incorporated

Summary

• Find out if Medicaid is right for you.
• Learn how to apply for Medicaid or other low-cost aid.
• Learn how Medicaid works with Medicare and new U.S. health care laws.

Medicaid covers health costs for people with low income. It gives free or low-cost care to more than 69 million people, many of whom have jobs. The program covers a wide range of people, such as:

• Pregnant women
• Children and families
• People with disabilities
• Senior citizens

There are rules about who should be covered. The same is true for which health care costs must be covered. Even though there are rules, states are trying to cover more people for more services.

Who can get Medicaid?

The federal government and the states work together to offer health care to people in need. Right now, this means that you may be able to get this aid if you make less than $11,670 per year as a single person or $23,850 if you are in a family of four. But in many states, you can get aid if you make up to $16,243 if you are a single person or $33,465 if you are in a family of four. Even if you make more than these amounts, you should still apply online at the Health Insurance Marketplace. This step will help you learn if Medicaid or other low-cost plans are right for you.

What does Medicaid cover?

State programs must cover many costs, such as:

• Hospital care
• Care visits for preventing and treating health problems
• Lab tests and X-rays
• Nursing home and home health care
• Family planning care
• Certain health clinic visits
• Help quitting smoking for pregnant women

Many states also cover other costs such as dental care and medicines. You can look up your state’s program on the HealthCare.gov website to find out which costs are covered.

May I use Medicaid for my kids?

Some people can use Medicaid for their kids, but sometimes people who work make too much money to get Medicaid. The good news is that there is help. In most states, the Children’s Health Insurance Program (CHIP) covers kids younger than 19 whose parents earn up to $49,959 per year for a family of four.

How does the Affordable Care Act affect Medicaid?

The Affordable Care Act (ACA) states that all people need to have health insurance. If you have Medicaid, you do not need any other plan. In fact, part of the ACA calls for Medicaid to cover more adults in many states. The ACA also lets states offer plans to people who earn too much for Medicaid, but find other plans too costly. This “Basic Health Program” may be offered by your state.

I work part-time. Can I get Medicaid?

If the place you work for does not offer health plans, you may be able to get Medicaid. You may also be able to buy a cheaper plan through the Health Insurance Marketplace. If your work does offer it, you may still be able to find something cheaper if the plan:

• Costs too much
• Does not cover enough

You can find out if your plan meets key standards at 1-800-318-2596.

How is Medicare different?

Medicare is aid for people age 65 or older and younger people with certain health problems. You can get both types of aid at the same time. Medicaid covers some health care costs not covered by Medicare.

Where can I join or get more information?

Getting Medicaid depends on what you can afford and the size of your family. You can find out if you can get free or low-cost help in one of two ways:

1. Visit your state’s Medicaid website.
2. Apply in the Health Insurance Marketplace. After you apply online, you will see which plans you can get. Your state will be called if Medicaid is right for you so that you may join.

Health care is vital for all of us. If you need help with costs, apply. While there are special timeframes for private plans, you can apply for Medicaid or CHIP any time of the year. What’s more, help with costs can start right away.

By Sarah Stone

©2014-2019 Carelon Behavioral Health

Source: The Henry J. Kaiser Family Foundation, The Medicaid Program at a Glance, http://kff.org/medicaid/fact-sheet/the-medicaid-program-at-a-glance-update/; The Centers for Medicare & Medicaid Services, www.medicare.gov/your-medicare-costs/help-paying-costs/medicaid/medicaid.html, www.medicaid.gov/Medicaid-CHIP-Program-Information/By-Topics/Eligibility/Eligibility.html, www.medicaid.gov/Medicaid-CHIP-Program-Information/By-Topics/Benefits/Medicaid-Benefits.html, www.medicaid.gov/Medicaid-CHIP-Program-Information/By-Topics/Eligibility/Downloads/2014-Federal-Poverty-level-charts.pdf, www.healthcare.gov/do-i-qualify-for-medicaid, www.medicaid.gov/Medicaid-CHIP-Program-Information/By-Topics/Benefits/Medicaid-Benefits.html; Center for Medicaid & CHIP Services, Final Rule for Establishment of the Basic Health Program and 2015 Payment Notice, March 7, 2014; www.healthcare.gov/what-if-my-state-is-not-expanding-medicaid; www.medicaid.gov/AffordableCareAct/Affordable-Care-Act.html; www.healthcare.gov/what-if-im-a-part-time-employee-without-health-coverage

Summary

The solution to balancing your budget is typically some combination of action steps. The following are usually worth considering.

The solution to balancing your budget is typically some combination of action steps. The following are usually worth considering.

1. Adjust your tax withholding.

If you typically receive a refund when you file your taxes, you may benefit from an adjustment to your withholding to increase your net income. For example, if you typically receive a $3,000 tax refund, you may receive up to $250 more in your paycheck each month when you adjust your withholdings.

2. Temporarily reduce your retirement contributions.

You may need to temporarily reduce your retirement contributions to improve your cash flow. It is suggested that you continue your contribution up to the amount being matched by your employer. Depending upon how tight your budget is, you may need to stop your contribution until you can regain financial stability. Remember that this is a temporary fix. Restart your contributions as soon as you can balance your budget. You will want to retire some day.

3. Consider refinancing your home.

With interest rates so low, refinancing your mortgage may lower your monthly payment. When refinancing, it is advisable that you reduce your interest rate by at least 1.5 percent. For example, if your interest rate is currently five percent, and you can qualify for a refinance rate of 3.5 percent, then it may be a good way to significantly reduce your monthly mortgage payment. Remember, refinancing may result in paying more interest over the life of the loan.

4. Consider refinancing your auto loan.

You may qualify for a lower interest rate on an auto loan. Check with your local credit union or bank to discuss reducing your monthly payment by refinancing to a lower interest rate. If you got a loan when interest rates were higher, or your credit score has improved, you might be able to save on your monthly payment by refinancing and (possibly) extending the term. Remember that you don’t want a loan that will outlive your vehicle.

5. Manage your unsecured debt.

If you have high-interest unsecured debt (credit cards), you may be able to reduce your monthly payments and still reduce your debt. Try asking your lenders for lower interest rates, or a hardship payment plan if you are struggling to make your payments. If you don’t mind your cards being closed and the corresponding negative effect on your credit, consider a non-profit credit counseling program. In the most extreme cases, a Chapter 7 or Chapter 13 bankruptcy may be an option worth considering. 

6. Consider alternative repayment options for your student loan.

If your student loan payments are high, you may be able to reduce them through consolidation or by taking advantage of an alternative repayment plan. Some of the common repayment plans are income-based, graduated, extended, and pay-as-you-earn plans. Generally speaking, the longer your term is pushed out, the lower your payments will be, but you may have to pay more interest. Understand the pros and cons of the various options before making a decision.

7. Reduce or eliminate non-essential expenses.

Go through your spending and identify your non-essential expenses or “wants.” Determine which ones you can live without (or with less), and reduce or eliminate them to balance your budget. This may include eating out, entertainment costs, additional clothing expenses, or other “non-critical” activities or purchases. Look at your last few months of expenses in these categories to calculate your typical spending per month. Then, make the decision to eliminate some, most, or all of an expense to help make ends meet. A family of four can easily spend $200 or more a month on fast food or eating out. Reducing this expense, even by half, provides significant monthly savings.

8. Reduce additional non-essential items.

If you have reduced or eliminated the most obvious non-essential expenses or “wants” and still can’t make ends meet, look for non-essential expenses that may require more planning and effort to reduce, and may not be as easily eliminated. Consider changing service levels on gym memberships, cell phone data usage plans, or reduce/cut out tobacco and liquor expenses. Be careful to understand charges that you may incur if you cancel a contract early.

9. Take on additional work.

One solution, often overlooked, is finding ways to increase your income. Ask for additional hours at work, look for a second part-time job, or find a higher paying position. Ask your supervisor or manager what you need to work on to be a top candidate for a promotion.

10. Get a roommate.

If you have an additional bedroom available (and you own your home or your landlord will allow it), think about getting a roommate. An extra $300 to $600 per month for rent, plus help with utilities, will go a long way toward balancing your budget. Be sure to check the background of any person that you are considering and make sure their personality is a good fit.

11. Bargain grocery shop and use coupons.

Consider shopping at a bargain grocery store for non-perishable items. Planning meals ahead of time and around store sales can also help keep your food budget down. Coupons can be a big help to decrease monthly food costs. There are many places to find coupons and discounts, including the internet, newspaper, flyers, and coupon clubs.

12. Say goodbye to traditional cable.

Technology has advanced quite a bit over the last few years making it more convenient and easier to access entertainment from multiple sources. Consider cutting your cable or reducing your cable to local channels only and pairing it with a media device (Xbox, Blu-ray, Roku, or any other) and an inexpensive entertainment service (Netflix, Hulu Plus, or Amazon Prime). This type of change can save you quite a bit of money as it only requires an internet connection and a subscription fee ($8-$22 each). Depending on your cable provider, you could save from $50-$150 a month.

13. Be mindful of utilities.

One way to save energy and money is to adjust the temperature on your air conditioner or heater when you are not at home. Turn off the lights, computers, or small appliances in rooms that you are not using. Also, consider unplugging unused electronics as they still draw a small amount of power from the outlets even when they are not in use. Taking all of these steps can significantly reduce your utility bills.

14. Review insurance coverage.

If you are a healthy person that rarely visits the doctor, consider changing your plan to a higher deductible, which will reduce your monthly premiums. A review of all insurance policies (medical, homeowner, auto, or other policies) to ensure appropriate coverage, may allow you to keep more money in your pocket each month. Remember, however, that a higher deductible will mean more out-of-pocket expenses, if you need to file an insurance claim.

15. Take a sack lunch.

If you are buying lunch out several times a week, you are likely spending far more than you realize. Consider taking leftovers or a sack lunch to save yourself a potentially significant amount of money. A typical lunch costs anywhere from $4-$12 a day, which can easily add up to $100-$200 a month.

16. Sell an asset.

Selling an asset to pay off a debt and reduce monthly expenses may be a needed option. For example, sell an additional car to eliminate the monthly payment of the car. Sell an extra car so that you can pay off or pay down credit card debt or personal loans with the profit.

17. Free coffee at the office.

Buying coffee or specialty drinks on a regular basis can add up quickly. Cut out all of these and you could see significant savings. For example, if you buy a Starbucks coffee a day, that could add up to about $100 per month.

18. Reduce fixed expenses.

If you are not able to balance your budget by applying all of the suggestions above, you may need to consider reducing your “essential” or “fixed” living expenses. Depending on the severity of your cash shortfall, you may need to take more drastic measures such as moving to a less expensive residence or reducing to a one car family to reduce your overall cost of living.

©2016-2019 CLC Incorporated

Summary

To remain valuable in any organization, you must be able to contribute and achieve your goals without antagonizing others.

Many people dream of making it big, whether that means becoming company CEO or winning over a crucial client. But ambition alone won’t land a corner office with a view.

Often, success at work comes only with success in dealing with colleagues, clients, and other professionals. Promoting your skills and ideas using an effective, non-abrasive approach can make all the difference.

If you’re having trouble moving ahead in your job, spend time assessing your “work style,” and, if necessary, making some adjustments.

Think hard about your experiences at work. Maybe you got that great new job a few years ago, but haven’t been promoted since then. Do you consistently find yourself on the defensive when talking with your boss about work? Or, maybe you’ve noticed that co-workers avoid you. To remain valuable in any organization, you must be able to contribute and achieve your goals without antagonizing others.

Assess your work style

First, take an inventory of your “people” skills. It’s important to keep your technical skills polished, of course, but communication skills are critical no matter what job you hold. Ask yourself:

• Do I often blame others for my problems at work?
• Do I feel that people misunderstand me?
• Do I frequently clash with my boss or colleagues?
• Do I believe that co-workers take advantage of me or take me for granted?

If you think that you’re having problems moving ahead at work because of strained relationships with colleagues, you might want to make some changes. Your college degree and resume don’t necessarily guarantee that you have learned good communications skills.

Consider how you interact with your co-workers. Are you passive or aggressive? While aggressive behavior can provoke resentment and anger, and passivity can convey a lack of confidence, most people react positively to someone who is assertive—direct, open, and honest in their interactions. Assertive people respect others’ opinions, but also realize that they have the right to express themselves and to make mistakes.

Make some “attitude adjustments”

If you decide you need to make some changes in your work style, try these tips for improving your office reputation and your own sense of job satisfaction:

• Stop playing the blame game. Take responsibility for your performance and for the quality of your interactions with others. Instead of pointing fingers when somebody offers criticism, keep in mind that you can use that advice constructively to avoid future problems. Everybody makes mistakes, so don’t be afraid to own up when you do. Co-workers and supervisors probably will react much more positively if you tell them what went wrong promptly and honestly and offer an apology.
• When you disagree with someone, don’t be confrontational. Nobody likes to hear the words “you’re wrong.” Express your opinions calmly and logically. Avoid using loaded words such as “stupid” or “lazy.” And, substitute judgmental phrases that begin with the word “you” for those that begin with “I.” For example, don’t tell a co-worker, “You did this wrong.” That language can cause people to become defensive. Instead, say, “I don’t think I explained this thoroughly enough.”
• Don’t use a middleman to transmit information for you. Deliver your message directly to the recipient. Then, make sure that you expressed your message clearly—ask for specific feedback and avoid ambiguities.
• Express clearly what you want to accomplish at work. Passive people may not believe that their opinions have value or that they can ever come up with a good answer to a question. Lack of confidence shows. So stop letting yourself feel disgruntled when you think that colleagues misunderstand or discount your input. Work on firmly stating your point of view.
• Build allies—don’t make important people angry. Chances are you will find it easier to get ahead in your job if you have a network of supporters rather than a list of people to avoid. Don’t burn your bridges.

By Kristen Knight

©2002-2019 Carelon Behavioral Health

Source: Career Journal from The Wall Street Journal, http://online.wsj.com/public/page/news-career-jobs.html; Same Game, Different Rules: How to Get Ahead Without Being a Bully Broad, Ice Queen or ﾓMs. Understoodﾔ by Jean Hollands. McGraw-Hill, 2002.

Summary

• Identify fears and unrealistic expectations.
• Focus on rational self-talk.
• Try positive self-thoughts.

Like other bad habits, procrastination is hard to kick. It can often undermine success at work as well. The most obvious effects of procrastination include missed opportunities and wasted time. Perhaps more seriously, reinforcement of the habit can decrease self-confidence and lead to poor performance. Start getting on the right track now by challenging the most familiar axiom of procrastination—“I’ll do it later”—and learn how to identify and overcome the causes of this common problem.

Behavioral patterns and distorted thinking often are the two biggest culprits behind procrastination. Examples of distorted thinking can include:

• Anxiety or fear of failure
• Perfectionism and unrealistic expectations
• Self-defeating beliefs or excuses (such as waiting for the right “mood” to start a task)
• Negative self-thoughts (such as “I’m not smart enough”)
• Underestimating the time necessary to complete a task
• Overestimating time available to complete a task
• Reliance on feeling more motivated in the future

Undesirable patterns of behavior also can reinforce procrastination. Unfortunately, these patterns often are self-perpetuating. They include poor time management skills and lack of momentum needed to start and finish a task. As in physics, with procrastination, “a body at rest tends to stay at rest.”

Outside factors, such as family problems or difficulty concentrating because of a distracting or unorganized environment, can play a role, too.

Some causes of procrastination may be beyond our control. But with practice, you can positively change many of them. Try these strategies for overcoming procrastination:

• Identify fears and unrealistic expectations. Try to pin down what’s holding you back. If you can categorize the problem, the solution may become obvious.
• Focus on rational self-talk. Write down all of your excuses and examine the faulty logic behind each. Then, write down a realistic thought next to each excuse.
• Try positive self-thoughts. Replace self-defeating beliefs or negative thoughts with motivators, such as, “The sooner I finish this task, the sooner I can have fun.”
• Set clear, realistic goals. To help make tasks manageable, make a list of every step needed to finish the job. Estimate the time you think you’ll need for each step and then double it. That way, you can pick up where you left off after a break or interruption.
• Discipline yourself. Don’t rely on feeling more motivated later. Once you identify the task and steps needed to complete it, make a commitment to see it through. If necessary, tell a friend or supervisor about your plan.
• Post reminders for yourself in obvious places. Tack them on your car dashboard, computer monitor, or bulletin board.
• Organize your work area. A clean desk can help you clear your mind. Gather all the materials you will need to complete the task before you start. That way, you won’t waste time looking for supplies. Try to eliminate possible distractions.
• Build momentum to see the task through. Try setting a timer for five minutes, then get as much accomplished as you can before the bell rings. If you still can’t find the motivation, make a plan to try again later. But you’ll be surprised at your urge to keep working. Also, try answering all email, text, and telephone messages immediately. This will keep you moving and help you feel that you’re accomplishing something.
• Raise your energy level. It’s hard to feel motivated if you’re tired. Stand up as much as possible during your workday. Make a habit of taking short walks after lunch. And, monitor your sugar and caffeine intake. While these can provide quick bursts of energy, they can often leave you feeling down after the effects wear off.

By Kristen Knight

©2001-2021 Carelon Behavioral Health

Source: Essential Managerﾒs Manual by Robert Heller and Tim Hindle. DK Publishing, 1998.

Summary

• Take full responsibility—avoid blaming others.
• Stay action-oriented.
• Review the system you used.
• Develop a plan to prevent future mistakes.

Are you upset because you’ve made a serious mistake on the job? Perhaps you’ve misquoted financial figures to an important customer. Or did you forget an important deadline?

It’s normal to feel shame when you’re in this situation. But don’t allow fear to traumatize you. Try to figure out why the mistake occurred and how you can avoid repeating it. Your overall goal is to learn from the mistake.

Your immediate goal is to communicate a willingness to take full responsibility, plus do damage control. Talk with your supervisor to assess those individuals who will need to know about the error—such as top management or your customers.

Assess the damage

• Stay focused in reality. Naturally, you’ll imagine the worst that can happen. But instead, try to assess what probably will occur as a result of your mistake.
• Don’t waste energy on melodrama. You’ll use up energy you need to deal with actual issues. You’re not the first human to make a mistake.
• Stay action-oriented. Try to figure out specific steps that could improve the situation. If you don’t know what to do, ask your boss.
• Don’t beat yourself up too much for inconveniencing others. If, however, your mistake could physically harm others or get your employer sued, do everything in your power to prevent the harm.

Talk to your boss

• Avoid becoming defensive. This will only cause you to feel like a victim. Over-explaining or over-apologizing will make you look and feel out of control.
• Ask for feedback. If you know why you made the mistake, confess. Otherwise, ask your boss to help walk through your situation with you. Was it an error of judgment, lack of skill on your part, or lack of information that flubbed you up?  Believe it or not, mistakes can be your ticket to future power. For instance, if co-workers’ negligence helped cause the error, it should be easier to tell them, “In the future, I reserve the right to personally give everyone reminder calls right before important deadlines.”
• Avoid blaming others directly. Although a co-worker may be a part of the problem, let this information surface gradually when you speak with the boss. It’s better not to take on the role of smoothing everything out. This forces others—especially higher ups—to take a look at the role of others. 
• Review the system you used. Did your system fail you? Or, did you fail the system? For example, if you filled out schedules with errors, was it because you failed to hold other co-workers’ feet to the fire? Did you provide them with a sheet requiring them to supply information—with clearly noted deadlines? 

Talking with co-workers and clients

When you must discuss your mistake with others, keep focusing on what actions will help and how the mistake could be avoided in the future. Again, avoid personal attacks on any individual. His reaction will only complicate your stress.

Reassure customers or clients. Expect them to vent some emotions. After all, if they will be largely inconvenienced or lose productivity, they will probably act out emotionally to some degree—maybe even to the point of threatening to get you fired.

Do accept responsibility, but don’t play the victim’s role. Share information appropriately and professionally with co-workers and clients, but maintain your dignity and self-worth in all conversations. Don’t try to fix the emotions of others. You don’t have that kind of power.

Preventing mistakes

Ask your boss to help you develop a specific plan of action to prevent such mistakes in the future. For example, you might do some of the following:

• Use tracking sheets for projects.
• Give reminder phone calls.
• State your boundaries early on.

When someone else discovers your mistake

If others discover your mistake before you do, remember these truths:

• One error seldom makes or breaks anyone. All of us are judged on how we work and what we value over a long period of time. Unless there is a huge breach of ethics on your part—for example, mismanaging company resources on purpose—few people will see you as inept or deserving to be terminated. They know they could easily be in your shoes.
• Some people may try to use your mistake against you. However, stay confident and tough. Don’t hide out in your cubbyhole. Move forward and continue to take risks and conduct business as usual. If others try to define you by a single mistake—rather than your talents, skills, and values—that’s their problem.

By Judi Light Hopson

©2003-2019 Carelon Behavioral Health

Many of us struggle with time management and organization as we try to fit into our lives everything we must do and also everything we would like to do. These skills are essential to keeping up with the busy world we live in. We all strive to be good spouses, parents, and friends, work efficiently and productively and still have time to do the things we enjoy. But sometimes it seems there are not enough hours in the day to accomplish everything. Getting organized and being able to set priorities can be a liberating skill.

Start with a calendar

Add all your business and personal appointments and commitments to a calendar or datebook. Keep it with you all the time and consult it before you make any new commitments.

When you start out, make sure you record not only the special appointments you already have, such as a meeting or a concert, but also the commitments that might seem obvious or unforgettable, such as when you will be away on trips or vacations, when your children have soccer practice or when you have parent-teacher conferences.

Then, before making any further commitments, always consult the calendar, even if you think you will be free at that time. This way you won’t overschedule and inadvertently commit to things you can’t possibly do.

And while you have your calendar open to check for scheduling conflicts, immediately record each new commitment so you won’t forget and then become overscheduled.

Make “to do” lists and prioritize

We all like to think that we won’t forget, but chances are that sometimes we will. Making lists is a useful technique for doing household chores, shopping, going to the bank, picking up the kids and so forth. The things that cannot be put off should be at the top of the list. When possible, group errands together that are near one another so you don’t need to make more than one trip.

Most people also need help in organizing their workspace. Here, too, making lists can be helpful to remind yourself of projects you need to prepare for or responsibilities you need to fulfill.

Keep your workspace neat

Files can be used to organize paperwork and more easily locate what you need to work on next. In/out boxes can help in keeping track of what still needs to be completed. Keeping yourself free of distractions in order to get work done can also help you focus on and organize your work. Aids such as earplugs or ear buds can be helpful for filtering out extraneous noises.

Schedule time for yourself

The hardest part of getting organized may be remembering to allow time to spend with your family and friends and doing things you enjoy. Try to schedule time for yourself (yes, in your calendar) so that your own well-being is not neglected.

Help your child get organized

Start by asking your child how their bedroom works for them—are they frustrated that they can’t get to tennis practice on time because they can’t find their racquet in their messy room?

Point out ways your child is already neat, then tell them that you are ready to help them if they need more help getting organized. With your child, make a list of areas that need organizing and work together, grouping like items together and getting rid of unneeded items. Work project-by-project to keep you both from getting overwhelmed.

By Heather Abrahams, MD

©2022 Carelon Behavioral Health

Summary

• Consider the context in which you will make your decision.
• Create a framework for decision making.

When the alarm clock goes off in the morning, many people make their first decision of the day: whether to get up or sleep a little longer. Many more decisions will follow throughout the day, both big and small. Some, such as deciding how best to handle a client’s request or whether to accept a new job, may be more important than everyday dilemmas. But even decisions that seem unimportant often have long-term effects—for example, choosing to eat lunch at a restaurant every day can end up taking a sizeable chunk out of your budget. It’s important to use a framework for good decision making.

Consider the big picture

Before you start the decision-making process, it’s important to consider the context in which you will make your decision. Do you have enough time to prepare? Who else will be involved? And, remember that different types of decisions require different approaches. Deciding whether to buy a house, for instance, requires different research and resources than making a decision at work.

Keep these basic ideas in mind to help guide you:

• Examine past decisions realistically. Do you have a history of making bad decisions? If so, prepare yourself to overhaul your decision-making process
• The quality of your research and other preparation directly influences the outcome of your decision. The more room you leave for error, the better the chance that your decision will be successful.
• Always make short-term decisions with long-term implications in mind.
• Avoid indecision and making decisions based on insufficient information.
• Don’t make decisions under excessive time pressure.

Create a framework for decision making

Using a step-by-step process is important, especially when making a decision that will have a big impact on your loved ones or colleagues.

• Define the problem or issue to be decided. You should have a clear understanding of the decision at hand before you proceed. Make sure you can describe the situation honestly and objectively, and then determine what your goal is. Plan your objectives realistically, but don’t be pessimistic.
• Identify your options. First, establish criteria against which to measure your choice. What goals must you meet? What resources do you have to reach those goals? If you’re making a big play at work, learn the decision-making culture of the company. Find out what methods or choices are acceptable, and which are not. Then list your alternatives. Call on others to help come up with ideas. Ask colleagues to bring a few ideas to a brainstorming meeting. And remember that people are more likely to support a decision if they’ve been involved in the process.
• Evaluate your options. Do your research, but establish a timetable for your information gathering. Consider the issue from as many different angles as possible. If necessary, ask a specialist on the subject to get involved. For example, you may want to hire a consultant to help create a predictive model to aid a marketing decision.
• Choose the best option. Combine your instincts with your research and analysis. First, try to predict all possible outcomes or problems with each alternative. What’s the worst-case scenario? And, make sure you take into account the impact each choice would have on colleagues or loved ones. Before you finalize your decision, make a checklist of the factors involved to be sure you have covered all your bases.
• Implement your decision. Once your best option is clear, make your decision confidently and quickly. Develop a comprehensive report so you can communicate your decision clearly to those involved. It’s important to keep people informed. But before you present your decision, try to find another person to support it. That can help you provide more perspective.
• Reevaluate your choice if necessary. Listen to feedback from others. Most importantly, be prepared to make timely adjustments if your decision has not worked as planned.

By Kristen Knight

©2001-2021 Carelon Behavioral Health

Summary

• Control your emotional response.
• Stay focused.

How can you keep your cool and maintain productivity when working in a pressure-cooker environment? Try a combination of strategies that help manage both acute and ongoing work pressures.

Dealing with acute pressure

It’s easy to feel overwhelmed when you’re dealing with competing priorities or a fast-approaching deadline—particularly when “surprises” that come up steal your attention away from the task at hand.

These ideas will help you handle immediate crises:

Bust that stress: You might feel like you don’t have time to let off steam. But doing so will help you stay calm and be sensible in your approach to the high-pressure situation.

Quick, stress-busting techniques you can do at your desk include deep breathing, guided imagery, and progressive muscle relaxation.

Control your emotional response: Your thoughts can determine the emotions you experience. So, if you take control of your thoughts, you can control your reaction. For example, self-defeating thoughts such as “I’m never going to get this done” or “I’m not good enough” will serve to delay and hold back productivity.

Stay focused: Give your full attention to one thing at a time. If you are interrupted by something that will take you two minutes or less, take care of it right away.

To help you prioritize and stay focused, ask yourself these questions:

• What is really important in this situation?
• If I could only do one thing, what would it be?
• What does this situation need of me that only I can contribute?
• Can somebody else handle this?

Managing ongoing work pressure

Consider these ideas for keeping stress at bay:

Get organized and clear your head: It’s hard to be productive when our minds are “full.” When you have many deadlines, priorities and to-dos— both at work and at home and of varying levels of importance—you have a steady source of mental stress that interrupts and hinders your productivity at work.

Although there is no single “right” way to get organized, find a system that works for you so you can be a top performer while keeping track of it all.

Maintain work/life balance.:Simple habits such as getting enough sleep and eating right can make a big difference to how you face the workday each morning.

Also, giving serious thought to what renews your spirit—such as spending time with your children—and carving out time for these priorities can reduce job pressure and keep you productive.

By Christine P. Martin

©2007-2021 Carelon Behavioral Health

Source: Getting Things Done: The Art of Stress-free Productivity by David Allen. Penguin, 2001; Crunch Point: The 21 Secrets to Succeeding When It Matters Most by Brian Tracy. AMACOM, 2006; Making Work Work: New Strategies for Surviving and Thriving at the Office by Julie Morgenstern. Simon & Schuster, 2004; Anxious 9 to 5: How to Beat Worry, Stop Second-guessing Yourself, and Work With Confidence by Larina Kase and Joe Vitale. New Harbinger, 2006; The Relaxation and Stress-reduction Workbook by Martha Davis, Elizabeth Robbins Eshelman and Matthew McKay. New Harbinger, 2000.

Summary

• Take small breaks, stretch and readjust your sitting posture
  
• Find recreational outlets outside of work that keep your body toned.

You’re sitting at your computer, deep in thought, preparing a report for this afternoon’s meeting. One hour passes, then two. You’re concentrating so intently that time flies by. You almost miss lunch. As an all-too-familiar ache starts to creep through your back, you suddenly realize that you’ve been bent over your computer for hours without getting up. No wonder your body’s starting to protest.

Working at a desk or computer for hours is a physically demanding job. But that doesn’t mean that pain must accompany a 40-hour workweek. It’s definitely not part of the job. If you learn to set up your workspace to fit your body, how to sit and work at your computer using good posture, and take breaks that incorporate physical activity, you can avoid many aches and pains that come from long hours of sitting.

Are you comfortable?

Ergonomics is the science of arranging and adjusting your work environment to fit you and your body. Ergonomic experts recommend taking an inventory of your workspace to be sure that your chair, computer, and documents are at the proper height and angle. Here’s what they recommend:

Check your chair

• The right chair height helps relieve cramping and stiffness in your legs. It also helps to prevent stress and tension in your neck and shoulders.
• Place your fingers on the middle row of your keyboard, with your upper arms hanging comfortably at your sides. Your forearms should be parallel to the floor. If they’re not, adjust your chair height.
• A properly adjusted backrest reduces pressure on your spine and supports your lower back. Sit at your workstation and lean back slightly with your back firmly against the chair. The backrest should fit snugly against your lower back. If it doesn’t, adjust the backrest until your lower back is fully supported.
• If you can’t adjust the backrest, use a small, thin, firm pillow or rolled-up towel to support your lower back.
• Move your feet forward until your knees are at a 90-degree to 110-degree angle. Your feet should rest firmly on the floor with three inches to six inches of legroom between your lap and desk or keyboard tray. If you have less than three inches of legroom, adjust your desk or keyboard tray height.
• If you can’t adjust your chair height and your feet don’t reach the floor, use a footrest or wedge-shaped item to support your feet. A 3-ring binder should do the trick.

Monitor your monitor

• With your lower back supported and feet firmly on the floor or footrest, hold your head upright and look straight at your screen. The top of your monitor should be at or below eye level.
• If it isn’t, adjust your monitor until it is at a viewing height that will allow you to maintain your head in an upright posture.
• The screen should be 18 inches to 30 inches from your eyes, or at about arm’s length.

Position your keyboard

• The proper computer keyboard height can help keep you from bending your wrists while typing. This improves the comfort of your hands, wrists, and forearms, and helps you avoid injury.
• Place your fingers on the middle row of your keyboard. Your wrists should be straight and relaxed.
• To help keep your wrists relaxed, try a wrist rest or padded support.

Eliminate glare

• Make sure your computer screen is free of glare from light coming through outside windows. Adjust the angle of your desk lamp to aim the light at your documents instead of your screen.
• To help improve viewing comfort, you may also need to adjust your computer screen’s contrast and brightness.

Take small breaks

Throughout the day, it’s important to take small breaks, stretch and readjust your sitting posture. The best thing you can do for yourself is get up and walk around. Get away from your work mentally and physically. It’s good for the circulation and it relieves the pressure that naturally builds up in the back when we sit, thus reducing the accumulation of pressure in the spine over time and decreasing the risk of back pain and injury. The exercises below can help energize your body and relieve muscle tension.

Find recreational outlets outside of work that keep your body toned. Get plenty of sleep and maintain a healthy diet. By learning to take care of your body, you can successfully meet the physical challenges of an office job.

Rest your eyes

• Lean your elbows on your desk. Cup your hands and place them lightly over your closed eyes.
• Hold for a minute, while breathing deeply in and out. Slowly uncover your eyes.

Squeeze your shoulders

• Put your hands up, with your forearms raised.
• Push your arms back, squeezing your shoulder blades. Hold for a few seconds.
• Relax and repeat three times.

Stretch your back

• Sit up straight and imagine you have a cable attached to the top of your head.
• Feel the cable slowly pull you up higher and higher. Hold for a few seconds.
• Relax and repeat three times.

Shake your arms

• While seated, drop your arms and hands to your side.
• Shake them out gently for a few seconds.
• Relax and repeat three times.

Shoulder circles and shrugs

• While standing, lift your shoulders toward your ears. Hold for two seconds.
• Let them fall and release completely.
• Repeat two to four times.
• Still standing, move your shoulders in a backward arc five to 10 times.
• Repeat several times a day.

By Rosalyn Kulick

©2001-2019 Carelon Behavioral Health

Summary

For the meeting facilitator:

• Meet with all (and only) those necessary to do the job.
• Start the meeting at the designated time.
• Introduce meeting participants.

Meetings are a great way to share info and come up with ideas with members of your team about job developments. But, if they are not led well, they can be a waste of time. The success of a meeting depends not only on the skill of the leader, but also on the attentiveness of the listener.

Leaders

Here are guidelines for a meeting leader:

• Meet with all (and only) those needed to do the job.
• Start on time and make sure the meeting ends on time.
• Introduce meeting participants. Have nametags if needed.
• Make an agenda and stick to it. Use handouts if applicable.
• Set up meeting rules (for example, no side conversations; stress promptness for all attendees).
• Limit agenda items.
• Avoid the urge to solve problems in the meeting (unless that is the agenda item).
• Project your voice so that everyone can hear you.
• Ask if anyone has questions at different points throughout the meeting. Look at the person who is speaking.
• Involve everyone in the group. Turn to people who haven’t offered an opinion and ask for one.
• Encourage other points of view, critical thinking, and constructive disagreement.
• Keep visual aids simple.
• Stay focused.
• Record follow-up items.
• Verify the next meeting date, time, place, and participants. Let everyone know that you have kept a list of items not covered that day, and that you will talk to them later.

For a meeting that has people joining by phone or video, remember to include them, too. Keep in mind that people who are on the phone can’t see what’s going on in the room, so they can’t see your gestures or visual aids.

As the meeting is ending, press for a conclusion. Use the last few moments to sum up highlights and decisions and restate all assignments and deadlines. End on a good note by thanking participants for being there and their contributions.

Attendees

Do

• Be on time
• Pay attention
• Be prepared and know what it is you are expected to contribute
• Take part in in the discussion
• Be brief, to the point, focused, and polite in your comments

Don’t

• Carry on side conversations
• Make jokes that not everyone can understand. This is especially important if there are people on the phone. Remember that humor doesn’t always translate across phone lines.

Resources

Presentation Zen: Simple Ideas on Presentation Design and Delivery, second edition, by Garr Reynolds. New Riders Press, 2011.

Mind Tools
www.mindtools.com

Toastmasters International
www.toastmasters.org

By Amy Daugherty

©2001-2019 Carelon Behavioral Health

Source: Communicating at Work: Improve Your Speaking, Listening, Presentation and Correspondence Skills to Get More Done and Get What You Want at Work by Tony Alessandra and Phil Hunsaker. Fireside Books, 1993; Making Successful Presentations: A Self-teaching Guide (second edition) by Terry C. Smith. John Wiley & Sons Inc., 1991.

Summary

• Make a “to do” list for the next few months.
• Get a large calendar and mark all deadlines and obligations.
• Include ongoing/upcoming projects, business trips, meetings, etc.

Have you noticed your job description lengthening and your list of responsibilities growing? Many companies are reorganizing or expanding quickly, and employees are racing to keep up. If you’re juggling multiple projects and struggling to meet deadlines, then it’s time to establish clear priorities at work.  

Clarifying your priorities will help you organize each day more efficiently. Your work priorities should include any ongoing or upcoming projects as well as business trips, meetings of professional associations, and the obligations of work-related boards or organizations.

Get out a calendar and make a “to do” list for the next few months. Now that you know what you’ve got to get done, try to establish weekly priorities. Here are some tips for deciding what’s most important.

Deadlines

Deadlines have a way of creeping up when your back is turned. Anything with a deadline will become a top priority as the date approaches, so make sure you’ve got a calendar or app with all deadlines and obligations marked. If your schedule is unrealistically busy, you can call for help in advance rather than waiting for the situation to become a crisis.

Ask your boss

You may be working on several projects for different people. Don’t avoid prioritizing because you don’t know which is considered most important. Find out! Your supervisor may need to redistribute work, change deadlines or talk to clients. If you’re already swamped and get assigned yet another “urgent” project, ask whether it takes priority over your other work. Talk to your boss about your workload and ask for help in assessing your priorities.

Urgent!

Ask for clarification when colleagues use adjectives such as “important,” “urgent,” or “critical.” If possible, request a deadline so you have a clear idea of the assignment’s time frame. Make sure you know just how “urgent” the assignment is.

Change your list

Your priorities shift constantly, so don’t consider any list permanent. As deadlines loom or unexpected projects arise, you’ll find flexibility invaluable. By establishing work priorities—and asking for help when you don’t know what they are—you’ll lower your stress level and improve your job performance.

Remember yourself

Make sure to include a yearly vacation as a “work priority.” Reserve time for yourself and your family. When you come back to the office, you’ll have more energy and even better ideas.

Managing priorities may not be easy, but it’s often essential. Try keeping a list at your desk. Does time spent at the office reflect the priorities you’ve established? All tasks are not created equal, so make sure you know which are the most important.

By Lauren Greenwood

©2000-2021 Carelon Behavioral Health

Summary

• Try not to overlap work-related and home-related tasks.
• Plan specific time slots for each job.

Odds are you’re reading this while taking a short break from another task—or maybe even while you’re working on another task. And, chances are that trying to do everything has left you feeling overworked and overwhelmed.

Multitasking is possible. But you may want to concentrate on this one task for just a few minutes. You’ll pick up a few reminders about how to do it all without losing it all.

Make sure every duty has its day

The key to remember is that you have to make time for multiple tasks. You may be able to do it all by multitasking—but not all at exactly the same time. Give each job the respect it deserves.

Rather than rushing to exercise, cook dinner, plan the family reunion, pay bills, and vacuum the house all in the space of several hours, plan specific time slots for each job. Avoid cramming in an impossible number of tasks. Otherwise, you’ll set yourself up for disappointment and stress when you can’t accomplish everything—and you may make big mistakes or oversights. Schedule one evening for exercise after dinner, for example. Devote the next evening to a family reunion planning session. The following night you might pay bills, and another afternoon you can aim to get your cleaning done. For routine tasks, plan and stick to a regular, consistent schedule.

Try not to overlap work-related and home-related tasks. You may feel more stressed (or guilty) when you try to squeeze in lots of personal business during work hours. If you need to accomplish private tasks during the day, regularly schedule an hour before you head into the office to make phone calls. Or take part of your lunch break to plan what you’ll do that evening.

Avoid the temptation to start a second job in the middle of working on something. That can be hard to remember, as we’ve become accustomed to instant gratification in so many other ways. At times you may feel like you’re moving in slow motion, but it’s important to take one step at a time. You’ll feel more relaxed, and more satisfied as you cross each task off your list.

Keep it real. Especially when creating your daily or weekly schedule, maintain a realistic view of how long it will take to finish each task.

It may be nice to think that you’ll be able to prepare for a meeting and find a new day care provider all before lunch, but force yourself to factor in time for contingencies and extra time to pay attention to all of the important details. If you plan conservatively, you’ll be thrilled at those times when you find you have extra time to relax and savor your accomplishments. 

Don’t be a pack rat

Less is often more. Multitasking should not involve accumulating a multitude of items that aren’t required to accomplish your goals. Sorting through tons of useless stuff to find the items you really need can be time consuming and stressful—and add yet another task to your list.

When in doubt, you may want to throw it out—or recycle it, or donate it. This applies to junk mail, too. Do you really think that a year from now, you’ll be desperately searching for that credit card offer that includes four free steaks and a chance to win a time share in Orlando? Weed out things you don’t need before they start building up and becoming unmanageable. It may be tough emotionally at first to part with belongings, but it will pay off in the long run.

Compartmentalize: don’t mix and match

Keep the materials related to each task separate. Don’t keep household bills in the same mail pile as magazines or newspapers, for instance. Create a system where different bills have their own file, and put the magazines in the rack. With electronic files, keep every document related to a specific job in a labeled folder for that job—that goes for email messages as well.

This idea goes hand-in-hand with the previous points. Every task should have its own time and place. If you have to sort through one unorganized file containing every email message or document you’ve ever created or received, you’ll spend a great deal of time just searching for the materials you need to finish the job.

Avoid overloading

Don’t bite off more than you can chew. If you’ve already taken on as many tasks as you can handle, don’t feel compelled to take on more. Even if the boss requests that you take on a prestigious project, ask if you can get started on it when you’ve made more room on your plate. Let your manager know you’d like to do your best. You need to be able to devote your full attention to a project, especially an important one, in order to avoid mistakes and meet expectations.

By Kristen Knight

©2007-2019 Carelon Behavioral Health

Source: How to Handle 1,000 Things At Once by Don Aslett. Marsh Creek Press, 1997; Time Management: Get More Done With Less Stress by Efficiently Managing Your Time by Marshall Cook. Adams Media Corporation, 1999; Time Management: Increase Your Personal Productivity and Effectiveness by Harvard Business Essentials. Harvard Business School Press, 2005; The Overwhelmed Person’s Guide to Time Management by Ronni Eisenberg with Kate Kelly. Plume, 1997; Time Management From the Inside Out by Julie Morgenstern. Henry Holt and Company, 2000.

Summary

• Think long term first.
• Set goals that you can attain and believe in.
• Be specific.
• Establish a timeline.

Although people often toss the word around carelessly, goals are not the same as wishes, vows, or hollow resolutions. Don’t treat your goals like inspirational slogans, to be framed and glanced at once in a while. Before you set goals for yourself, establish some ground rules to help you make realistic, actionable choices.

Know the difference between a goal and a wish

People often “wish on stars,” or blow out their birthday candles and make a wish. Maybe you’ve seen people on television or in movies you wish you could be like. A wish is a daydream—a fantasy.

Some people tend to treat goals with the same lack of real urgency. For them, setting a goal is the desired result. Making a resolution to quit smoking or lose weight, for example, can make people feel better temporarily and garner pats on the back. In contrast, goals should be well thought out. Realistic goals include a desired outcome attached to a plan of action.

Plan your goals

• Think long-term first. When everything feels like it has to be done now, how do you determine your priorities? The key is to think long term. Figure out what you ultimately want to accomplish. Let that guide you to your short-term goals, right down to a daily “to do” list.
• Set goals that you can attain and believe in. If you set goals you know you can’t reach, you’re setting yourself up for failure. You must believe in your goals to reach them. Don’t let the advice or plans of other people unduly influence what you think you need to do. And on the opposite end of the spectrum, don’t set goals too low. Have confidence in your ability to achieve realistic goals.
• Be specific. You’ll make the process difficult for yourself if you’re striving for something you haven’t defined. Rather than telling yourself, “I want to make $1 million,” for instance, narrow your focus: “I will grow my client base over the next five years to increase profits by 10 percent each year. By the end of year five I will have saved $1 million.”
• Make your goals actionable. You need to know how you will accomplish your goals when you set them. In other words, convert your goals into a process. For example, don’t simply decide you want to lose weight. Define the steps you will take to get there. In this case, the process might sound something like this: “Tomorrow I will get up at 6 a.m. and put on my sneakers. I will eat a light breakfast and walk or run for one hour. I will pack my lunch every day to avoid eating fast food. I will monitor my caloric intake and the fat content of everything I eat.”
• Establish a timeline. You are more likely to make progress toward your goals if you set deadlines for yourself. Have a timeline that includes benchmarks for your short-term goals within the bigger picture. Reward yourself when you meet those benchmarks.

Stay flexible

In working toward your goals, you need to be able to adapt to changes outside of your control. Review and update your goals on a regular basis. If you don’t maintain flexibility, you may end up feeling frustrated and disappointed. If you stay on track, your hard work will translate into satisfaction.

By Kristen Knight

©2003-2019 Carelon Behavioral Health

Summary

Taking a short break several times a day can help keep you focused, energized and productive.

Feeling stressed out? This catch phrase has become all too common in everyday life—especially at work. Stress can cause more than a little anxiety or discomfort, however. Making time for healthy stress breaks at work can help combat the long-term health and psychological effects of stress, which can include decreased self-confidence and an increased risk of heart disease and other illnesses. Taking a short break several times a day also can help keep you focused, energized and productive.

Your breaks can last just a few seconds or several minutes, depending on the circumstances. If you feel particularly stressed, you might want to take a few minutes to regroup.

For a quick pick-up

If you just need to catch your breath, a few seconds’ pause could do the trick. To avoid burnout, make sure you take time to recharge when you need it.

For a quick pick-up, take several seconds to change position. Close your eyes and breathe deeply. Try thinking about something funny or an activity you enjoy. Repeat this pause at strategic times throughout the day.

A longer break

Taking a few longer breaks of up to about five minutes can help overcome mid-morning and mid-afternoon lows. Use these tips to make the most of your break time:

• Close your eyes and relax. If you have an office, shut the door and daydream for a couple minutes. If you sit in a cubicle or other work space, turn your chair toward a quiet area.
• Meditate. If you don’t know how to get started, many websites and books can offer guidance. Or, try five minutes of deep relaxation. Concentrate on breathing deeply and rhythmically to release tension.
• Talk to a friend. Of course, don’t interrupt a co-worker who’s busy. And remember to keep breaks to a reasonable length. But it is important to develop supportive relationships at work. A good support system can help diffuse stress and boost morale.
• Take snack breaks. Keep healthy snacks such as pretzels or dried fruit on hand to provide extra energy. And stay hydrated. Drink ice water instead of cola or coffee.
• Massage your pressure points. For example, press the pressure points near your jaw joints in front of your ears.

Check your work environment

Keep the big picture in mind as well. What changes can you make in your work environment that could help lower your stress level? Try personalizing your space. A few photographs or colorful posters could brighten your office and make it a place you feel comfortable taking a short break. Also, try arranging your work area so you have to get up and walk to reach your file cabinet or bookshelf. This will help keep you active throughout the day and provide a built-in time for you to pause for a few seconds.

Watch your posture

Posture can play an important role in keeping your stress level under control as well. Sit up straight—don’t slouch. If you catch yourself hunching toward your computer or telephone, take a second to straighten up. If necessary, consider asking for a different chair.

Finally, try to identify your sources of stress at work. Make a list and evaluate each item. Can you eliminate or work around some of those stressors? It could help keep you healthy.

By Kristen Knight

©2022 Carelon Behavioral Health