The novel coronavirus (COVID-19) outbreak in the United States continues to evolve, with more cases and quarantines popping up on news feeds everywhere. The closer it gets to their homes, the more people are worrying. In our last post, “Addressing anxiety about the coronavirus,” we talked about the things people can do to help feel less anxious and more in control. But what about the people on the front lines? Nurses, doctors, healthcare workers and other medical professionals who are testing for and treating patients with COVID-19 are at a higher risk of contracting it than the general public. What can they do to take care of themselves, physically and emotionally?

As Kushal, Gupta and Mehta stated in Study of Stress among Health Care Professionals: A Systemic Review, “Work related stress is a potential cause of concern in healthcare workers and is associated with decreased job satisfaction, days off work, anxiety, depression, sleeplessness , medical errors and near misses.” Long shifts and working with sick people—some of whom are gravely ill—can lead to burnout and anxiety from their normal jobs. These already-struggling healthcare workers are now faced with COVID-19 unknowns and demands, including taking care of people with confirmed cases of the virus.

While some people may feel they are at the whims of the virus, there are things healthcare workers can do to take some control over their work environment and manage their fear or anxiety.

• Know what your organization’s plans are. Read the business continuity plan and know your role. Talk to your team members about cross-training and covering for each other if one of you gets sick. In addition, ensure you are following proper protocols for cleaning and preventing spread. Visit cdc.gov for helpful information. This is particularly important for behavioral health providers who may not always think about universal precautions.
• Surround yourself with green. If your facility permits, bring in a few plants to liven up your surroundings. Being around plants has a calming effect on people. Employees who work in offices with plants tend to feel better about their jobs, worry less and take fewer sick days.¹ If you can’t have plants in your space, take time to look out the window and find some green. You may find that is enough for a quick mental break and perspective.
• Use small tools to create a calming environment. A small water feature, a sand garden or hourglass, stress balls and other items can provide a quick way to refresh your mind. Or just step back, take deep breaths, stretch and/or meditate.
• Find someone to talk to. Some hospitals have on-site or on-call chaplains; take advantage of them. Don’t be afraid to talk to your coworkers about how you are feeling. Chances are, they are feeling the same way and would welcome a discussion. Many medical settings offer a form of rounds that addresses the emotional impact of caring for a particular patient or theme. Similar semi-structured discussion groups with peers can be very helpful in handling stress and preventing the development of PTSD.²
• Get professional help. Be open to contacting your organization’s EAP, if you have one, or reach out to a therapist if you find yourself developing “compassion fatigue,” where your desire to help others erodes.
• Limit exposure to media. Media outlets have a tendency to sensationalize stories, so it’s important to consume news thoughtfully and with a critical eye.

In addition, do all the normal things to take care of yourself: try to eat healthy, well-balanced meals, exercise regularly, get plenty of sleep, and avoid alcohol and drugs. Doing these things can have a positive impact on your mental health and help you manage anxiety.

For more information and tips, visit MagellanHealthcare.com/COVID-19. We wholeheartedly thank you for all you are doing to combat this outbreak.

1: https://www.webmd.com/a-to-z-guides/ss/slideshow-health-benefits-houseplants.

2: See Schwartz rounds.

Disclaimer: The content in this blog article is not a substitute for professional medical advice. For questions regarding any medical condition or if you need medical advice, please contact your healthcare provider.

As the coronavirus disease (COVID-19) continues to evolve with ongoing media coverage, many people are experiencing anxiety due to the uncertainty about how this will impact them. They are worried about the impact to their communities, how they can protect themselves and their families, and how to be prepared if the situation disrupts the normal course of daily life.

It is normal to feel anxious, unsettled, distracted, scared and/or overwhelmed by COVID-19 and the uncertainty surrounding its impact to communities. Some people may be more vulnerable due to pre-existing physical and mental health conditions, including generalized anxiety disorder.

Feeling stressed can affect the immune system and increase the risk of getting ill in general. That is why it is important to take steps to manage anxiety and reactions to this evolving situation. The following suggestions can help people manage anxiety and stress for themselves and their families:

1. Seek health information from trusted resources like the U.S. Centers for Disease Control & Prevention (CDC), The World Health Organization and state health department websites.
2. Plan ahead to feel more in control. Make contingency plans for work, childcare or travel if it becomes necessary.
3. Wash hands often, get plenty of rest, exercise, eat well, don’t smoke and limit alcohol consumption.
4. Put things into perspective:
   1. Of the 80,000 confirmed coronavirus cases reported in China, “more than 70% have recovered and been discharged,” according to the World Health Organization (WHO) in a news conference on Monday.¹
   2. Per the CDC, only certain groups, such as older adults and people with serious chronic medical conditions, are at higher risk of getting very sick from COVID-19.²
   3. Public health officials are working to mitigate the virus’ spread.
5. Limit exposure to media. Media outlets have a tendency to sensationalize stories, so it’s important to consume news thoughtfully and with a critical eye.

Magellan Healthcare has resources to help people during crises and difficult times. Our Crisis Communications website provides topical information and connects people with U.S. resources, and our Mind Your Mental Health site addresses many topics related to emotional well-being.

1: https://www.cnn.com/asia/live-news/coronavirus-outbreak-03-09-20-intl-hnk/index.html, “More than 70% of coronavirus cases in China have recovered, WHO says,” posted 3/9/20, 7:25 p.m. EDT, Jacqueline Howard, accessed from site 3/10/20, 12:57 p.m. EDT.

2: https://www.cdc.gov/coronavirus/2019-ncov/specific-groups/high-risk-complications.html#who-is-higher-risk, accessed 3/10/20, 12:34 p.m. EDT.

Disclaimer: The content in this blog article is not a substitute for professional medical advice. For questions regarding any medical condition or if you need medical advice, please contact your healthcare provider.

Childhood isn’t all fun and games. Even young children can feel worried and stressed.

Stress can come from outside sources, such as family, friends, and school. It can also come from children themselves. Just like adults, children may expect too much of themselves and then feel stressed when they feel that they have failed.

How can you help your child with stress?

Adults can help children and teens with stress in many ways. Three important things you can do are to:

• Try to reduce the amount of stress in your lives.
• Help them build positive coping skills.
• Teach them to let stress out.

Reduce the amount of stress in your lives

• Acknowledge your child’s feelings. When children seem sad or scared, for example, tell them you notice they are sad or scared. If appropriate, reassure them that you can understand why they would feel sad or scared.
• Develop trust, and let your child know that mistakes are learning experiences.
• Be supportive, and listen to your child’s concerns. Allow your child to try to solve his or her own problems, if appropriate. But offer to help and be available to your child when he or she needs you.
• Show love, warmth, and care. Hug your child often.
• Have clear expectations without being too strict. Let your child know that cooperation is more important than competition.
• Don’t over-schedule your child with too many activities.
• Be aware of what your child wants (not just what you want).

Build positive coping skills

It is important to help children learn positive coping skills. These skills are often carried into adult life.

• Provide a good example. Keep calm, and express your anger in appropriate ways. Think through plans to reduce stress, and share them with your family.
• Teach them about consequences. Children need to learn about the consequences—good and bad—of their actions. For example, if they do all of their chores on time, they will get their allowance. If they break another child’s toy, they must find a way to replace it.
• Encourage rational thinking. Help your children understand what is fantasy and what is reality. For example, help them see that their behavior did not cause a divorce, or that they are not failures because they were not picked first for something.
• Provide them with some control. Allow your children to make choices within your family framework. For example, allow them to arrange their rooms, choose family activities, and help make family decisions.
• Encourage them to eat healthy foods, and emphasize the importance of a healthy lifestyle.

Get the stress out

Finding ways to get stress out of their systems will help children feel better. The best ways to relieve stress are different for each person. Try some of these ideas to see which ones work for your child:

• Exercise. Regular exercise is one of the best ways to manage stress. For children, this means activities like walking, bike-riding, outdoor play, and individual and group sports.
• Write or draw. Older children often find it helpful to write about the things that are bothering them. Younger children may be helped by drawing about those things.
• Let feelings out. Invite your child to talk, laugh, cry, and express anger when he or she needs to.
• Do something fun. A hobby can help your child relax. Volunteer work or work that helps others can be a great stress reliever for older children.
• Learn ways to relax. This can include breathing exercises, muscle relaxation exercises, massage, aromatherapy, meditating, praying, yoga, or relaxing exercises like tai chi and qi gong.
  • Stress Management: Relaxing Your Mind and Body
• Laugh. Laughter really can be the best medicine. You can be a good role model in this area by looking for the humor in life. Your child can learn this valuable skill by watching you.

©1997–2019, Healthwise, Incorporated

Read the full article here: https://www.healthwise.net/magellanhealth/Content/StdDocument.aspx?DOCHWID=aba5971#aba5972

This document is for your information only. It is not meant to give medical advice. It should not be used to replace a visit with a provider. Magellan Health does not endorse other resources that may be mentioned here.

Stress is a part of everyone’s life in one way or another. But did you ever consider that stress doesn’t always have to be a bad thing? What if you found ways to make stress a positive thing?
Stress is complicated and tends to impact people over a long period of time. Here are a few tips to help you manage your stress.

1. Get organized. Being unorganized creates stress and leaves you feeling out of control and overwhelmed. Get your house or your desk or your car in order and then feel the wave of relief that comes over you.

2. See things from another angle. View stress as an energizer. Consider each new demand as a challenge, no matter how difficult it may seem.

3. Take charge. Although you can’t control other people’s actions, you can control your response to what comes your way. When it comes to managing your emotions, you’re the boss.

4. Think big. Think in terms of long-range goals, not just day-to-day problems so you can see beyond the immediate situation.

5. Find true friends. Having supportive friends is a key to reducing stress. Good friends should recognize your strengths and lend a hand in stressful situations.

6. Learn from it. Look for meaning in the stress you have experienced. For example, a sick family member may have caused a great deal of stress, but the situation brought your family closer.

7. Be proactive. Learn to recognize the early signs of your stress, such as anger, taking on too many things, working too much or irregular sleep patterns. Think about what you can do to reduce the negative stress effects.

8. Accept limits. Understand your boundaries. Set realistic expectations for yourself.

9. Use your strengths. Recognize your strengths and focus on projects that allow you to use them. Taking on too much can make you feel out of control.

10. Make decisions. Indecision increases stress. Start by making small decisions and acting on them.

11. Laugh. Laughter is indeed the best medicine. Laughing at yourself can relieve stress.

12. Keep yourself healthy. Take care of your body by eating healthy foods and drinking plenty of water. Find time to exercise.

13. Pay attention to your body. There are times when our bodies send signals telling us to slow down and take a break. When you experience physical signs such as exhaustion, restless sleep, headaches, body aches and other types of pains, take time to renew your body and your mind.

Resources
National Institute of Mental Health
www.nimh.nih.gov/health/publications/stress/index.shtml

Help is available. For additional information, visit MagellanHealth.com/MYMH

This document is for your information only. It is not meant to give medical advice. It should not be used to replace a visit with a provider. Magellan Health does not endorse other resources that may be mentioned here.

Caring for a family member or friend who has a disability or a chronic illness can be rewarding. But it’s also demanding. One of the keys to being a successful caregiver is to manage stress by seeking support and taking care of yourself. Managing stress is especially important for a caregiver, because stress can weaken his or her immune system. A weak immune system makes the caregiver more likely to get sick.

Think about the kinds of caregiving tasks or situations that trigger stress for you. Then you can focus on one or two things you can do that will help the most to reduce stress. Here are some ideas:

Get support
Ask family members for help. Include them in caregiving decisions.

• Ask family members for help. Include them in caregiving decisions.
• Share the tasks. Make a list of weekly tasks, and share that list with your family. Ask for help with shopping, housecleaning, and errands. You don’t have to do all the work on your own.
• Stay involved. Make time for social activities and friends, even if it’s only a phone call or coffee during the week.
• Join a caregiver support group. Meeting other caregivers helps you know you’re not alone. And it gives you a chance to talk about your worries and concerns with others who understand.
• Find respite care. Respite services provide someone who can stay with your family member while you get away for a few hours or days. Time away can help you manage your stress and be a better caretaker.
• Look up caregiver resources in your community. Hospitals, churches, and other groups may provide transportation or other services that support caregiving tasks. You can reduce stress by planning ahead so you know who to call when you need extra help.

Take care of yourself

• Put your own health first. Be sure to schedule and go to your medical checkups.
• Eat a healthy diet, and get enough sleep. Taking care of yourself will help you deal with stressful situations.
• Get regular exercise. Even a 10-minute walk can relieve stress.
• Take a breath. Try stress reduction techniques like deep breathing and meditation.
• Take a break. It’s important to take time off from caregiving once in a while. Spend some time doing things you enjoy or on things in your own life that need attention.

What to think about
Depression is common among caregivers. It’s emotionally draining to care for a loved one whose health is getting worse. Don’t dismiss your feelings as “just stress.” If you’re having trouble coping with your feelings, it may help to talk with a counselor. If you have symptoms of depression, such as a lack of interest in things you enjoy, a lack of energy, or trouble sleeping, talk with your doctor.

Help is available. For additional mental health information and resources, visit MagellanHealthcare.com.

Source: Healthwise

The holidays can be a joyful time, offering a chance to reconnect with friends and family. They can also be stressful and hectic. You may feel pressure to buy and give gifts, have concerns about money, or feel like there isn’t enough time to get everything done.

Think about the kinds of events that trigger stress for you during the holidays. Then, you can focus on one or two things you can do that will help the most to reduce stress.

Here are some ideas:

Preparing for the holidays 

1. Know your spending limit. Lack of money is one of the biggest causes of stress during the holiday season. This year, set a budget, and don’t spend more than you’ve planned. It’s okay to tell your child that a certain toy costs too much. Don’t buy gifts that you’ll spend the rest of the year trying to pay off.
2. Give something personal. You can show love and caring with any gift that is meaningful and personal. It doesn’t have to cost a lot. Or, use words instead of an expensive gift to let people know how important they are to you. Make a phone call or write a note and share your feelings.
3. Get organized. Make lists or use an appointment book to keep track of tasks to do and events to attend.
4. Share the tasks. You don’t have to do everything yourself. Share your “to do” list with others. Spend time with friends and family while you share tasks like decorating, wrapping gifts, and preparing the holiday meal.
5. Learn to say no. It’s okay to say “no” to events that aren’t important to you. This will give you more time to say “yes” to events that you do want to attend.
6. Be realistic. Try not to put pressure on yourself to create the perfect holiday for your family. Focus instead on the traditions that make holidays special for you. And remember that just because it’s a holiday, family problems don’t go away. If you have a hard time being around your relatives, it’s okay to set limits on your time at events.

During the holidays

You may not be able to avoid stressful situations during the holidays, but you can plan to respond to them in a healthy way.

1. Take breaks from group activities. Pay attention to your own needs and feelings. Spend a little time by yourself if you can. Meditate, or do some relaxation breathing. Go for a short walk.
2. Keep a regular sleep, meal, and exercise schedule. Limit your alcohol. Taking care of yourself will help you deal with stressful situations during the holidays.
3. Get support if you need it. Holidays can sometimes trigger depression. They can be especially hard if you are already dealing with the death of a loved one or the breakup of a relationship. You may feel embarrassed to ask for help, or you may think that you’ll get over “the blues” on your own. But most people need treatment to get better. Talk with your doctor about counseling and medicine for depression.

Help is available. For additional information, visit MagellanHealth.com/MYMH

Q: What is stress?

A: Stress is how the brain and body respond to the demands of life, such as family, work, school, life changes and traumatic events. How you respond affects your health, and it is important to understand how to handle these stressful events in a productive and positive way.

There are four different kinds of stress:

Eustress is positive or good stress. This type of stress can feel pleasant and/or rewarding after the stressful situation subsides.

Distress is negative stress. Most people attribute their own stress to distress. Negative stress can be acute or chronic.

Acute stress is extremely intense stress when it occurs but disappears after the event passes. An example of acute stress is being pulled over by a police officer and your heart rate goes up and you begin to sweat.  Once the situation is resolved you begin feeling normal again.

Chronic stress is less intense stress that usually lasts for a long period of time. An example of chronic stress is if you are dealing with pressure from credit card debt. You may feel an increase in headaches and have difficulty sleeping at night. These physical changes take a toll on your health and well-being.

Q: Who does stress affect?

A: Everyone feels stressed from time to time. Some people cope with stress more effectively or recover from stressful events more quickly than others. There are different types of stress–all of which carry physical and mental health risks. A stressor may be a one time or short term occurrence, or it can keep happening over a long period of time.

Q: Is all stress bad?

A: No. Stress can motivate people to prepare or perform, like when they need to take a test or interview for a new job. Stress can be life-saving in response to danger as your body prepares to face a threat or flee to safety. In these situations, your pulse quickens, you breathe faster, your muscles tense, your brain uses more oxygen and increases activity–all functions aimed at survival.

Q: Can stress cause me to gain or lose weight?

A: Yes. Stress can wreak havoc on your eating habits.

When you are under stress, the balance of hormones in your body can change, leading to cravings, increased appetite or a lack of appetite. Limited time, energy and motivation can also affect your physiological approach to food, as well as what types of food you eat and when you eat. Changes in weight vary greatly from person to person depending on how they respond to stressful situations.

Q: Does stress affect my blood pressure?

A: Stress has not been shown to directly cause high blood pressure, but it can lead to unhealthy lifestyle choices that are associated with high blood pressure. Chronic stress can weaken your immune system and cause uncomfortable physical symptoms like headaches and stomach problems.

Q: Can medications help me lower my stress level?

A: Medicines are helpful for many things, but usually not for stress. Some people take tranquilizers to calm them down immediately, but it’s far better in the long term to learn to manage your stress through relaxation or stress management techniques. Be careful not to confuse stress with anxiety. If you suffer from anxiety, speak with your doctor a treatment or management plan including whether you need medication.

Q: What is Post Traumatic Stress Disorder (PTSD)?

A: PTSD develops in some people who have experienced a shocking, scary, or dangerous event. It is natural to feel afraid during and after a traumatic situation. Nearly everyone will experience a range of reactions after trauma, yet most people recover from initial symptoms naturally. Those who continue to experience problems may be diagnosed with PTSD because they may continue to feel stressed or frightened even when they are not in danger.

Q: What causes stress?

A:  A lot of things can cause stress–from personal problems to job and social issues including:

• Health–especially if you have a chronic illness such as heart disease, diabetes, or arthritis
• Emotional problems–anger you can’t express, depression, grief, guilt, or low self-esteem
• Relationships–having problems with your relationships or feeling a lack of friendships or support in your life
• Major life changes–dealing with the death of a parent or spouse, losing your job, getting married, or moving to a new city
• Family–such as having a child, teen, or other family member who is under stress, or being a caregiver to a family member who is elderly or who has health problems
• Conflicts with your beliefs and values–you may value family life, but you may not be able to spend as much time with your family as you want
• Environment–living in an area where overcrowding, crime, pollution, or noise is a problem can create chronic stress
• Social situation–not having enough money to cover your expenses, feeling lonely, or facing discrimination based on your race, gender, age, or sexual orientation can add stress to your life
• Employment–being unhappy with your work or finding your job too demanding can lead to chronic stress. Losing your job or not being able to find work is also very stressful

Q: What can I do to reduce my stress?

A: There are countless quick, easy, and cost-free actions you can take to reduce your stress. Here’s a few to consider: meditate, exercise, create a support network, think positive, avoid excess caffeine, laugh, focus on you.

Help is available. For additional information, visit MagellanHealth.com/MYMH

Sources: American Heart Association, National Institute of Mental Health, WebMD

During National Depression Awareness Month, we wanted to take some time to discuss the very normal stress and mental health challenges working families experience as we are increasingly connected to our jobs. As our connectivity to work has grown – between email, texting, chats, phone calls, video conferencing calls, and a myriad of social networking sites – so has the challenge to separate work from our personal lives. Employees are spending an increasing amount of time both at work and thinking about work. Habits such as checking email during a family dinner or ruminating about that email that you’d forgotten to write in bed at night are common experiences for many. Add on top of that a child who’s acting out and a parent who needs a little extra care both physically and financially, and you have a recipe for stress that affects your own health and mindset, as well as potentially relationships with family, friends or colleagues.

Employee assistance programs (EAPs) have been adopted by many employers to reduce the impact of mental health disorders, workplace stress and other work/life issues on workplace productivity. Despite the ubiquity of this employee benefit, which is offered by 97 percent of large employers, utilization hovers around five percent industry-wide. A primary barrier is the stigma of utilizing EAP programs, which were historically grown from occupational substance abuse programs.

While great strides have been made in reducing stigma, a great opportunity lies in changing the premise that stands in the way of employees tapping into services that might help them move forward and find their best self. What if we were to fundamentally remove the premise that there are people with “issues” and people without? The reality is that every employee is faced with their own brand of “juggle,” and stress and anxiety continue to be on the rise as working families live increasingly busy lives.

As Magellan transforms the EAP benefit for modern day workers and their families, we’re driven to provide resources and tools to help people address their mental health challenges before they severely impact their lives and productivity. The pivot lies in helping employees take care of their mental health as a practice of self-improvement and in helping employers position EAP services in their culture of well-being.

There are three essential components to powering this shift in the transformed EAP:

• Clinically-validated online programs and mobile apps that help employees track and change habits and mindsets
• When employees experience a bump in the road, convenient access to a coach or therapist that can fit into their harried day
• Content that inspires, motivates and helps employees feel validated in the normalcy of their stress and feel connected to others tackling similar experiences

Imagine a world where employees give each other a high five for taking some “me” time, leveraging a convenient method of choice, just as they do for someone sticking to their gym routine or running their first 5k. We certainly do!