BetterDays: Mental Wellness

1. Take a time-out. Stepping back from a problem helps clear your head. Try yoga, listen to music, meditate, get a massage, go for a walk, or take a nap.
2. Talk to your doctor. Don't suffer in silence. Your doctor can guide you to the right medication and/or therapy to help you start feeling better, faster.
3. Get moving. Exercise reduces anxiety and helps you feel good. Set small, specific goals (“walk for 30 minutes every day”) and aim for daily consistency rather than marathon workout sessions.
4. Watch what you eat. Anxiety can wreak havoc on your diet — maybe you're overeating, or skipping meals entirely. Try to eat well-balanced meals and keep healthy, energy-boosting snacks on hand. Limit alcohol and caffeine, which can worsen anxiety and trigger panic attacks.
5. Be curious. Pay attention to your body sensations, thoughts, and emotions when you're feeling anxious — does your face feel hot? Is your heart beating rapidly? When you notice and name these anxious feelings, you are already less caught up in them, simply by observing them.
6. Take time to self-reflect. Learn what triggers your anxiety. Is it work, family, friends, or something else you can identify? Write in a journal when you're feeling anxious, and look for a pattern.
7. See the big picture. Identify what's causing your anxiety, then put things in perspective: Is it really as bad as you think? Will this matter a month or a year from now?
8. Learn to accept it. Anxiety is a normal emotional response that we all have. If you can accept anxiety as a part of life, you can learn to relate to it with self-compassion and even humor — a good laugh goes a long way!

1. Know the warning signs. Burnout manifests in your body, so pay attention to what it's saying. Signs of burnout often include stress, fatigue, negativity, trouble thinking clearly, loss of motivation, and physical and mental health problems — from aches and pains to frequent illnesses to depression.
2. Prioritize self-care. Since exhaustion is a core symptom of burnout, it's important to take steps to replenish your energy and ability to focus. This means prioritizing good sleep, nutrition, exercise, social connections, and things to help you feel calm and centered, like meditating or enjoying nature.
3. Disconnect. Working too many hours, too many days in a row or being accessible to coworkers 24/7 exposes you to a steady influx of stressors that will prevent you from relaxing and recharging. Build sufficient off-hours into your work week so you'll have times when you can completely disconnect for a while.
4. Reset expectations. It may be time to reset expectations with colleagues, friends, or family members for how much you're willing to take on. You might get pushback, but be clear that you're making these changes to improve your long-term productivity and protect your health.
5. Take breaks during the work day. Research shows it's unproductive to "power through" the day without any rest. Build 15-minute breaks into your work day — and try to take a few moments to stretch, walk around, drink some water, or sit down away from your work space for a while whenever possible.
6. Learn to say no. Put your needs and priorities first — not those of the person asking you for something. Know when "no" is the right answer, then give yourself permission to say it and not feel guilty about it. The more you practice saying no, the easier it gets.
7. Schedule "me time." It's just as important to plan time for yourself as it is to plan time for work. Setting a reminder to do something as simple as "read for 30 minutes" can benefit you greatly. Scheduling relaxing activities ensures they will happen and gives you something to look forward to.
8. Lean on your loved ones. Don't withdraw from family and friends when you're struggling — they can be powerful allies in the battle against burnout. Spending time with people who care about you will help you distance yourself from the pressures of work and remind you to have fun.
9. Seek help when you need it. These are just a few ways to fight burnout on your own. If you’re experiencing overwhelming burnout, consider making an appointment with a therapist (online or in-person) or visiting a trusted health care professional.

1. Reach out for help. Most people with depression can recover fully with effective treatment. Your doctor can guide you to the right medication and/or therapy to help you start feeling better, faster.
2. Be kind to yourself. It's okay not to do things exactly "right" — no one is perfect. Allow yourself to feel positive about your accomplishments (big and small) instead of berating yourself over all the things you "didn't do."
3. Remember, tomorrow is a fresh start. Learn to accept that some days will be difficult while others will be great. If today wasn't your best day, tomorrow is an opportunity to try again.
4. Find a small hobby that makes you feel good. Maybe that's cooking or baking, video games or puzzles, reading, riding a bike — even keeping a plant alive counts! These types of activities can lift your spirits without requiring a ton of effort or commitment
5. Connect with loved ones. It can be tempting to pull away from others when you're depressed, but face-to-face time with friends and family can help you feel better. If you can't see them in person, phone calls or video chats are easy for everyone.
6. Set attainable goals. Maybe your to-do list is so long, you'd rather do nothing. Try setting a small, specific goal — instead of "clean the house," try "do the dishes." Once you complete one small thing, set your sights on another, then another.
7. Take a walk. Exercise may seem like the last thing you want to do, especially on those days you don't want to get out of bed. But physical activity is a powerful depression fighter. For some people, exercise can be just as effective as medication at relieving depression symptoms.
8. Listen to music.Music has been proven to boost your mood and alleviate symptoms of depression. It can even strengthen your reception of positive emotions.
9. Practice gratitude. Gratitude can have lasting positive effects on your overall mental health. Try writing down a few things you're grateful for, including writing thank you notes to others.

1. Recognize the warning signs. Like many medical conditions, the sooner one identifies and begins to treat an eating disorder, the better chance for successful recovery. Because there are so many different types of eating disorders, there are also many different symptoms. These are some behaviors that may indicate a problem:
   • Preoccupation with weight, body size/shape, food, calories, or dieting
   • Skipping meals, eating small amounts of food, or eating large amounts of food quickly
   • Discomfort eating around others
   • Noticeable fluctuations in weight
   • Gastrointestinal issues and/or menstrual irregularities
   • Extreme mood swings and/or withdrawal from usual friends and activities
   • Difficulty concentrating, sleep problems, or dizziness upon standings
2. Voice your concerns. There is no shame in acknowledging an eating disorder or other mental health condition. If you are concerned about your eating patterns, or are concerned about the eating patterns of someone close to you, talk with your doctor, a mental health professional or an eating disorder expert. Open up to a trusted friend or family member or offer to listen. Speaking with someone can help.
3. Know what to say. If you’re struggling with disordered eating, having support along your recovery journey can help. In addition to the support provided by medical and mental health professionals, friends and family can be equally important in this journey. When speaking with friends and family, consider sharing your behaviors and feelings to the extent you feel comfortable and letting them know d how they can best support you. You may want a compassionate listener, someone to help you problem solve or someone to help you find treatment options.
   If you’re concerned that someone close to you may be struggling with disordered eating, start by educating yourself and then asking for some private time to talk. Focus on the behaviors you have personally observed and use “I” statements. Try to stay calm and stick to the facts, without sounding judgmental or accusatory. For example, you could say, “I have seen you run to the bathroom after meals, and I’m worried you might be making yourself throw up.”
4. Know what not to say. Avoid making overly simplistic suggestions — to someone else or yourself, such as “You have to stop doing that.” This can leave the person feeling frustrated, defensive, and misunderstood. It’s also important to avoid threatening statements, such as “If you keep doing this, our friendship is over.” Remain caring and understanding in your conversations — when talking with someone else or when using self-talk in your head.
5. Seek professional help. Many people with disordered eating require professional help. Ask your primary care doctor for a referral to a mental health professional with experience in eating disorders,contact your health insurance or your Employee Assistance Program (EAP). In addition, the National Eating Disorders Association (NEDA) operates a free, confidential Helpline to offer support and help you find treatment options.

1. Talk to someone. Opening up to someone you trust can make your money worries feel less debilitating and put things in perspective. This person doesn't have to be able to fix your problems, they just need to be willing to listen and talk things out without criticizing.
2. Seek professional help. If you're concerned about your finances, getting expert advice is always a good idea. Contact your employer's confidential Employee Assistance Program (EAP) for free counseling and other resources to help you face your financial issues.
3. Track your spending. Keep track of your income, debt, and spending over the course of at least one month. Knowing exactly how you spend your money is key to budgeting and creating a plan to get your finances on the right track.
4. Be patient and stick to your plan. Remind yourself that your money worries won't disappear overnight. Resolving financial problems often requires taking small steps that reap rewards over time.
5. Have fun for free. Make time for family and friends to enjoy each other's company and distract yourself from your financial worries. Going for a hike, playing a game, or visiting a park doesn't cost anything but can ease stress and makes everyone feel good.
6. Be grateful for the good things. When you're weighted down by money worries, it's easy to get caught up in the negatives. Focus on the positive things in your life instead. Try writing down a few things you're grateful for, and send notes of appreciation to others.
7. Get regular exercise. Financial problems can lower your self-esteem. Exercise will help you feel your best and improve your energy and outlook — and it's something you can do for free. Aim for at least 30 minutes on most days.
8. Make it automatic. Set up auto-pay wherever possible to ensure all your bills are paid on time — late payments can decrease your credit score and increase your interest rates.

1. Death of a loved one. The death of a loved one is usually the event that comes to mind when people think about grief. Whether a family member or dear friend, losing a loved one is devastating. Acknowledge your feelings without trying to suppress them. Take the time you need to grieve at your own pace, and give yourself permission to grieve in your own way. Seek the support of friends and family, or turn to a therapist if you feel you could use some professional help processing your loss.
2. Divorce or relationship breakup. Your whole world gets tossed upside down during a divorce or breakup — even if the relationship was an unhealthy one. Recovering can be difficult and may take time. It's important to remind yourself that you will feel better and eventually move on with renewed hope. Tell yourself it's OK to feel different things at different times. Most importantly, give yourself a break. Take time to heal, regroup, and re-energize.
3. Loss of health. When faced with a serious medical condition, you're grieving the loss of your good health while also worrying about your future. Social support can have a huge impact on your mental health during this difficult time. Friends and family can also provide vital assistance to make your situation easier, such as driving you to medical appointments or helping with household chores. Staying connected to people and activities can make a world of difference in your overall outlook as you undergo treatments.
4. Death of a pet. A pet is much more than "just a dog" or "just a cat." They're a beloved part of your family. So, when a cherished pet dies, it's only natural to grieve the loss. Allow yourself to feel genuine grief for your animal companion without embarrassment or judgment. Talk with others who have lost pets and share your happy memories and positive experiences. Remembering the fun and love you shared with your pet can help you to move on eventually.
5. Fertility challenges. Often overlooked by society, fertility challenges are a real source of grief, as women and men hoping to conceive a child go through the emotional process of discovering they cannot. Sometimes miscarriages or stillbirths are involved, further compounding the grief. It's normal to feel a huge sense of loss, along with stress, sadness, frustration, and even anger. Acknowledge your emotions without judgment, and most importantly don't blame yourself (or your partner) for the situation. Turn to experts for guidance as you consider your options going forward, while also reaching out to friends, family, and professionals for emotional support. Connecting with others going through similar issues can help. And, as you grieve, it's OK to skip baby showers or other events you find too painful.
6. Financial loss. Financial stress tops many people's lists of concerns. No matter how hopeless your situation may seem, there is a way out. A few simple strategies can help you break a downward spiral, ease money problems, and find financial stability again. Start by talking with a trusted friend or loved one about your money problems. This can help put things in perspective. You might also consider debt counseling or other professional advice. Keep track of your income, debt, and spending for at least a month — if not longer. Partner with an expert or use online budgeting tools to make a recovery plan, then stick to it.
7. Losing a job. Losing a job, no matter what the reason, is one of life's most stressful experiences. Our jobs help define us and how we view our place in the world. Suddenly finding yourself out of work can leave you feeling hurt, angry, or depressed. Allow yourself to grieve the loss — loss of control over your life, loss of a professional identity, loss of a work-based social network, loss of a sense of security, and more. Reach out to friends who are good listeners. Don't try to shoulder the loss alone. Involve your family and make time for family fun.
8. Retirement. At first, the idea of retirement may seem like a great relief — the reward you've been working toward for decades. But after a few months, many retirees find that the novelty of being on "permanent vacation" starts to wear off. You may miss the sense of identity, meaning, and purpose that came with your job as you grieve the loss of your former life. Embrace the change and adjust your approach. Think of retirement as a journey, not a destination. Find new purpose and meaning — pursue activities that add joy and enrich your life. Don't overlook your health. Keeping your body and mind active and healthy at this time is very important.

1. Know the signs. Watch for changes in your child’s attitude and behavior, including:
   • Loss of energy
   • Changes in appetite
   • Persistent irritable or angry mood
   • Excessive or prolonged sadness
   • Fixation on past failures or extreme self-criticism
   • Difficulty concentrating
   • Frequent unexplained body aches or headaches
   • Social isolation
   • Poor school performance or frequent absences
   • Angry outbursts
   • Self-harm
   • Less attention to personal hygiene or appearance
   • Substance abuse
   • Suicidal thoughts or actions
2. Don’t blame. If your teenager is suffering from depression, they can’t simply snap out of it. Don’t blame them — or yourself — for their condition. There are many contributing factors to teenage depression, including peer pressure, social media influences, academic expectations, hormonal changes, genetics, bullying, stressful experiences, and lack of social support.
3. Talk to your teen. Bring up your concerns in a loving, nonjudgmental way. Without criticizing, let your teen know what symptoms of depression you’ve noticed and why you’re worried. Ask them to share what they’re going through. Then listen calmly, validate their feelings, and offer your support. This isn’t the time to ask a lot of questions or lecture. What’s most important is letting your teen know you’re there for them, no matter what.
4. Keep trying. Your teen might not be willing to talk at first. Don’t nag, but don’t give up either. Experts advise a gentle yet persistent approach. Unfortunately, some of the symptoms of depression, like anger and sensitivity to criticism, make it harder for teens to open up about what’s going on.
5. Seek professional help. Depression is a serious mental health problem that needs professional treatment. With a therapist, your teen can talk about their feelings, better understand what may be causing them, and learn skills to help manage their emotions. In cases of more severe depression, your teen’s therapist may also recommend consulting a doctor with experience prescribing antidepressant medication. Be sure to call for help immediately if you suspect your teen may be considering suicide: dial 988 to reach the National Suicide Prevention Lifeline, dial 911 for immediate emergency response, or go to the nearest emergency room.
6. Encourage social interaction. Depressed teens tend to avoid social activities and may lose touch with friends, which worsens depression. Suggest after-school clubs, sports teams, or classes that match their interests while also encouraging get-togethers with friends to keep them connected and help combat isolation.
7. Make time for your teen. Carve out some time each day to give your teen your undivided attention. Showing how much you care can go a long way in giving your teen the strength to fight back against depression.
8. Support healthy habits. Eating healthy, getting the right amount of sleep, and exercising are all powerful weapons in your teen’s battle with depression. Feeling good physically will have a positive effect on their emotional health. Try to get your teen moving for at least an hour a day, whether it’s going for a walk, taking an exercise or dance class, riding a bike, playing a sport, or doing yard work — anything that gets their heart rate up. Feed them nutritious meals and keep healthy snacks on hand. And, keep an eye on their sleep pattern — too much or too little sleep can negatively impact their mood and energy level.
9. Watch the screen time. Hiding behind a phone and spending a lot of time on social media sites is a recipe for disaster in a depressed teen. Encourage your teen to put down their phone for device-free breaks. Instead, invite them to join household tasks, like grocery shopping or cooking, and give them a say in what you buy or cook (within reason, of course). Talk with them about their social media use and ask them how they feel about their social media experiences.
10. Take care of yourself and family members. Supporting a depressed teen is stressful for parents and siblings. Lean on friends and professionals for your own support, and try to follow a healthy lifestyle (eating right, exercising, and getting enough sleep). Allow yourself time to take a break and have fun, too. It’s also important to pay attention to the impact your teenager’s depression may be having on siblings. Talk with them about what’s going on, give them some one-on-one attention, and consider professional counseling if they seem to be having a hard time handling the situation.

1. Stick to a schedule. Go to bed around the same time every night and set your alarm for the same time every morning — even on the weekends. A consistent sleep schedule trains your brain to naturally feel tired at bedtime so you fall asleep faster, and makes it easier to wake up feeling refreshed.
2. Limit food and drink before bed. Eating a big meal before bedtime can cause restless sleep. Likewise, drinking too many fluids may lead to multiple bathroom trips that disrupt your sleep. You should also avoid alcohol, caffeine, and nicotine a few hours before bed — these substances are linked to more awake time during the night.
3. Dim the lights. Make a habit of dimming household lights in the lead-up to bedtime. If your bedroom lets in light, try using blackout curtains or an eye mask. A too-bright bedroom sends your body the wrong signals, triggering the release of hormones that promote alertness instead of sleepiness.
4. Create a bedtime routine. Doing the same things in the same order at the same time every night helps your mind and body relax before bed. Beyond the basics like brushing your teeth, your routine should include a calming, screen-free activity such as reading, stretching, taking a bath, or listening to music.
5. Go screen-free. TVs, computers, and smartphones emit blue light that trick your brain into believing it's daytime, so it's harder to drift off. Put your devices down at the beginning of your bedtime routine. If you can, avoid using electronics in the evening as much as possible.
6. Exercise earlier. Regular exercise is known to lower stress and improve sleep quality — but when done at night, it can have the opposite effect. If you exercise in the evening, make sure your workout is moderate (not vigorous) intensity and ends at least one hour before bedtime.
7. Keep it quiet. Noises can keep you awake or interrupt your sleep. Some people find that music or certain sounds, like white noise, help them fall asleep faster. Don't hesitate to silence your phone overnight — many smartphones now have settings that allow you to receive emergency calls when the phone is on silent.
8. Address your stress. If stress or worries are keeping you up at night, try incorporating stress management techniques into your day and seek help from a professional therapist for more serious symptoms. Meditating or deep breathing right before bed can also be an effective way to slow your heart rate and racing thoughts.
9. Talk to your doctor. If you have ongoing sleep problems or concerns about insomnia that are affecting your daily life, it's time to seek help. Your doctor may be able to identify and treat an underlying condition, change your prescription medication if it's interfering with your sleep, or refer you to a specialist.

1. Go barefoot. Spending time in nature can boost your mood and tame stress, but studies reveal you may get even more of a benefit by strolling around your backyard without socks and shoes.
2. Get moving. Just 30 minutes a day of moderate exercise, such as a brisk walk, can help boost your mood and limit the effects of stress on your body. Bonus points if you exercise outdoors in the sunshine.
3. Play with a pet. When you touch your pet, your body releases oxytocin — a hormone that's linked to positive mood. Plus, studies show that pet owners — especially those who have dogs — tend to have greater life satisfaction, better self-esteem, and reduced levels of loneliness and anxiety. Caring for a pet also gives your life more purpose and keeps you active.
4. Meditate. Meditation is a form of mindfulness, which anchors you to the present moment. Meditating on a consistent basis, even for short periods of a few minutes, may help boost your mood and decrease symptoms of stress.
5. Take a nap. It's a misconception that you can't make up lost sleep. Inserting a nap when your energy level is low or you've had a bad night's sleep can actually reduce stress and help your brain return to high performance quicker. Studies show the best nap length for most adults is 10–20 minutes.
6. Get a hug. Physical touch, such as hugging, releases oxytocin (also known as the "cuddle hormone"). Oxytocin is associated with higher levels of happiness, lower levels of stress, and a greater sense of relaxation. So don't be afraid to ask a loved one for a hug when you need it. It's one of the simplest forms of stress relief available.
7. Plan a date with nature. Studies show that spending time in green spaces such as parks, forests, and even local botanical gardens is a healthy way to manage stress. Turn off your cell phone and truly immerse yourself in nature for the best results.
8. Practice gratitude. Thanking others more often may lower your stress levels. In one recent study, people who did nice things for friends and family during stressful times had fewer health issues than those who didn't.
9. Set aside time for self-care. Listen to your favorite tunes. Read a good book. Relax in the bath. Volunteer. Sing to an audience of one. Whatever it is, set aside time — even just 5 to 10 minutes — for yourself each day. Even caring for others is self-care, which boosts mood and well-being for everyone involved.
10. Bonus Tip: Seek help when you need it. These are just a few of the countless ways to reduce stress on your own. If you're experiencing overwhelming stress, consider making an appointment with a therapist (online or in-person) or visiting a trusted health care professional to discuss ways to improve your mental health. There's no shame in admitting you need help.

1. Acknowledge the problem. For many people struggling with addiction, the hardest step toward recovery is the very first one: recognizing there's a problem and deciding to make a change.
2. Ask for help. It takes courage to seek help for substance abuse — but remember that treatment works, there are many paths to help, and people recover every day. Good places to start include your doctor, your company's Employee Assistance Program (EAP), an addiction counselor, or a psychologist. You can also call the National Drug Helpline at 844-289-0879 for confidential support and guidance to help you or a loved one begin the road to recovery.
3. Explore treatment options. There are many approaches to overcoming addiction, including medication, detox therapy, behavioral therapy, and 12-step programs. Keep in mind, it can take several attempts at treatment and require trying different types of support before finding the right approach. Some people find abstaining from substances most helpful, while others do best with reducing their use of substances through a harm reduction model. Find treatment options near you.
4. Be patient. Like other diseases, substance abuse can be managed successfully. It takes time, motivation, and support, but by making a commitment to change, you can take back control of your life.
5. Find sober friends. If your previous social life revolved around drugs or alcohol, you might need to make some new connections. Try taking a class, joining a church, volunteering, or attending events in your community.
6. Join a support group. Spending time with people who know exactly what you're going through can be very healing. You can benefit from hearing the experiences of group members and what they're doing to stay sober or reduce the amount of substances being used. Some groups include Narcotics Anonymous and Nar-Anon, Alcoholics Anonymous and Al-Anon, and Faces and Voices of Recovery.
7. Lean on your loved ones. Encouragement and support from friends and family are crucial to recovery. If you're hesitant to turn to your loved ones because you've disappointed them before, consider relationship counseling or family therapy through your company's EAP.
8. Learn healthy ways to relieve stress. Negative emotions like stress, loneliness, frustration, anxiety, and hopelessness are a normal part of life, but they can make it tempting to turn to drugs or alcohol to cope. When you're armed with healthy techniques to manage these feelings, facing them isn't as overwhelming. Taking a walk, listening to music, yoga, and meditation are some good ways to relax and find balance. In addition, consider seeking professional help to support your mental health before the risk of drug or alcohol abuse arises.
9. Take care of your health. Exercise, adequate sleep, and a healthy diet will help keep your energy levels up and your stress levels down. The better you feel, the easier it will be to stay sober or reduce your substance use.

1. Don't avoid failure; embrace it. Failing is a natural part of the growth process, so embrace it. The challenges you experience now will help you be more successful in the future.
2. Keep trying. As painful as it is, repeated failure makes you better equipped — and more determined — to achieve your goals.
3. Build on your successes. As you begin to overcome a challenge, keep building your abilities and confidence little by little. Then watch how quickly positive changes occur.
4. Don't overthink things. Write down every idea you come up with when trying to create change, no matter how silly or pointless it seems.
5. Don't let others determine your path. Sometimes something you consider to be a weakness is actually a strength hiding in plain site that those around you don't like, don't appreciate, or feel threatened by.
6. You are enough. Keep reminding yourself that you have everything you need to reach your goals, you just need to figure out how to get there. If you don't believe in yourself, there's little chance anyone else will either.
7. Think positive and go for it! Stop focusing on why you think you can't do something and start looking for all the great reasons why you can.

Remember: You won't find your strengths if you aren't looking for them. Take a leap of faith. You just might discover happiness and success you didn't know was possible. What have you got to lose?