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Get expert parenting support

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AUGUST 2023

Get expert parenting support

Raising a child is a rewarding, exhausting, joyous and, often, challenging experience. And in recent years, the challenges have become particularly difficult. From pandemic-related educational setbacks and social isolation, to bullying on social media, kids today are dealing with stressors their parents could have never imagined. In today’s world, social media can be fun for learning and games but, it’s always “on”. Not only does it open up risk for inappropriate content being shared, it opens your kids up for sharing information with strangers.

Whether your child is anxious about returning to school, struggling with a learning disability or dealing with a serious mental health condition, there’s good news. You don’t have to face these challenges alone. As a Costco employee, you can access expert care, resources and information — much of it at no cost to you — through your Costco benefits.

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Even when life is going smoothly, make sure you’re familiar with the benefits Costco provides for your family’s emotional well-being. Know where to turn when challenges arise and access a wide array of webinars, videos and articles designed to help you better manage the many challenges of parenting.

Check out these resources for parents and kids

Resources for Living logo

Resources For Living® (RFL®)*, your enhanced Employee Assistance Program (EAP), is the place to start when you or your child needs mental health support or help with everyday challenges. RFL offers you and the members of your household free, 24/7 access to mental health resources, for you, the members of your household and your dependent children up to age 26 living away from home.

Through RFL, you can also access Talkspace, confidential, on-demand chat therapy with a licensed therapist. Counseling sessions can be by phone, video or on-demand chat. You decide what works best for you. After your sixth no-cost session, you can keep using Talkspace under your medical plan, with a copay.

RFL also gives you access to:

  • Interactive self-care programs
  • A library of informative articles, podcasts and webinars
  • Help finding in-network providers who are accepting new patients
  • Referrals to community resources
  • Many work-life support services, such as help finding child care or legal services


Telemynd offers virtual access to therapists, psychologists and psychiatrists specializing in hundreds of conditions. They can evaluate, diagnose and provide therapy or psychiatric treatment for kids, teens and adults. Telemynd offers:

• Talk therapy
• Couples counseling
• Family therapy
• Psychiatry and medication management

Telemynd.com/costco | 877-403-9348 | Age 5+ | Copays apply

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RethinkCare gives you access to virtual consultations with parenting experts. It also includes online training courses to help you learn how to help your child set healthy boundaries, be optimistic, practice self-compassion and self-advocacy, set goals and solve problems, become more resilient, and more.

For more support raising happy, healthy kids:

  • Tune in to RethinkCare’s Behaviorally Speaking podcast for tips from parenting experts on topics like Emotional Intelligence, Resiliency and Growth Mindset, and Stress Management for kids and teens.
  • Help set your child up for success in the new year school by checking out this webinar about Helping Kids Strengthen their Social Skills, available on-demand to fit your busy schedule.
  • New! Your RethinkCare benefit now offers courses that focus on boosting your child’s executive functioning skills, including attention, focus, organization, time management and impulse control. These skills are critical to helping children grow up to be successful in school, work and relationships, improve their ability to solve problems, get along with others, make safe and healthy decisions, and more.  

This year, as your child returns to the classroom, remember that if challenges arise, your Costco benefits are there to support you. All you have to do is use them.

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Money 101: Kids’ edition

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AUGUST 2023

Money 101: Kids’ edition

You teach your children about safety, physical health, good study and work habits, acceptable behavior, and more. You want to instill in them all the things they’ll need to function well once they leave the family nest.

So why not include lessons on how to earn and manage money? After all, it makes sense for everyone to learn to spend wisely, save and invest what they earn.

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The best way to start teaching your children about money is to show them how you handle it. As soon as your children are old enough to understand, include them in your family’s budgeting, planning and saving discussions. As a bonus, your kids will know what to expect in terms of what the family can afford. They’ll also learn how their own choices can help them get things they want.

Be a role model for your children

Make sure your own financial behavior is responsible. If they see you spending money on things you don’t need instead of paying your bills, they may grow up thinking that’s an acceptable way to handle finances. 

If you use credit cards, make sure your kids also see you checking your credit card statements and paying your bills on time. Show your children that those little plastic cards aren’t magical sources of free money. Let them see how much interest you pay, too.

Help them practice decision-making

Let your children manage their own funds. When they get old enough, help them open and maintain a bank account. Whether they earn an allowance or income from a part-time job, help your kids make good decisions with their funds. 

A lesson about saving on taxes

As every grown-up knows, taxes can be complicated. But it’s never too early to teach your children an important lesson: it pays to take advantage of the tax benefits you have.

For example, with a reimbursement account, administered by PayFlex®*, you can set aside pretax dollars and pay yourself back through a Health Care Reimbursement Account or a Dependent Care Assistance Plan.

The Health Care Reimbursement Account (HCRA) allows you to reimburse yourself for health care costs your medical plan doesn’t cover, such as out-of-pocket costs for medications and copays. The Dependent Care Assistance Plan (DCAP) lets you set aside pretax dollars to reimburse yourself for eligible child (under age 13) and elder care expenses necessary for you and your spouse to work, including child care and nursery/preschool costs.

Talk to your kids about how these accounts help your family save money on taxes. And remember to enroll in an HCRA or DCAP during Annual Enrollment.

*Available in Mainland and Hawaii.

Give your kids the tools to succeed

Encourage your children to save, and guide them in setting up a personal budget. Teach them how to compare prices before buying a pair of sunglasses, a skateboard or something else they want. Show them how much an investment account can grow over time by reviewing your retirement account’s growth together. That way, they can see the importance of saving even a small amount as soon as they start working as adults. 

If they make a money mistake, don’t be too quick to bail them out. Instead, help them learn from it so they’ll make a better decision next time. As they get older, you can even show them more details about your family’s finances. For example, you can explain how interest can add up when you don’t pay off your credit cards each month or why making dinner is easier on your budget than ordering take-out.

Your kids can learn from all sorts of activities, including:

  • Counting the coins in a piggy bank
  • Creating a budget on paper or online
  • Checking monthly statements for charges for apps and subscriptions
  • Buying a used car and shopping for insurance
  • Opening a savings account
  • Researching how to finance their education

You can find teachable moments just about every day. It’s never too early to start setting your children up for financial success. 

Source: Resources For Living. Teaching your kids about money.

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Self-care tips for moms

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AUGUST 2023

Self-care tips for moms

Parenting is hard work. And life can be even more hectic if you balance a career outside the home. With so much time devoted to your family and career, finding time for self-care is probably the first thing left out of a busy schedule. But the fact is, self-care is essential because of the important role you play in your family. Like all caregivers, you need to focus on your own well-being to stay resilient, engaged and refreshed. And it’s not just for yourself, it’s for the benefit of your family. If you’re tired, stressed-out and crabby, you simply can’t be as loving and effective a parent as you can when you take time for self-care.

So, what is self-care? It’s the practice of caring for your own health, well-being and happiness. Making time for yourself may feel indulgent, but that’s far from the truth. Even small acts of self-care or self-kindness can go a long way in decreasing feelings of exhaustion, burnout, stress and even depression that busy mothers often feel.

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Make self-care a part of your routine

Start by following these four simple tips:

number 1

Delegate and ask for help.

It’s hard to admit you may need help or can’t accomplish everything on your own. Some say it takes a village to care for a family, and they’re not wrong. Find your village and ask for help. Accept help when offered. And understand that things won’t be done exactly the way you do them — and that’s OK. Is perfection more important than your well-being? Of course not! Take the extra time to focus on yourself. You deserve it. And don’t be afraid to say no to commitments that don’t interest you or that you don’t have time for.

number 2

Stay organized.

Hang a planner, calendar or list of upcoming appointments and tasks in the kitchen and encourage everyone in the family to use it. Remind them that when responsibilities are shared, everyone’s load is lighter. By doing this, you can avoid stress from the unexpected, such as the school project your child needs help to complete the night before it’s due. Prioritize tasks to avoid becoming overwhelmed. Start by completing the most time-consuming or least interesting tasks to get them out of the way first.

number 3

Focus on basic, healthy lifestyle habits. 

Although, it may not always be possible, aim for seven to eight hours of sleep each night. Try for some daily physical activity each day, aiming for 30-minutes a day. Eat a healthy diet of lean meats, low-fat dairy, fruits, vegetables and whole grains. Avoid sugary drinks, alcohol and high-fat foods. Drink six to eight cups of water daily.

number 4

Add “me time” to your schedule.

For example, schedule a fitness class, lunch with a friend or coffee with a good book. Once the date is scheduled, try your best to keep it just as you would any other appointment.

The most important components of self-care are to be realistic and purposeful. If your schedule is hectic and chaotic, it may not be realistic to expect hours a week to focus on self-care activities. So start small with attainable expectations. For example, take 10 minutes a day to focus on you. Whether it’s enjoying a quiet moment reading a book, or having a relaxing cup of tea, it may be all you need to reset and return to your schedule.

A mom’s health and well-being affect the entire family. By incorporating self-care into your regular routine, you’ll become an even more amazing caregiver. You’ve got this, mom!

Source: Mayo Clinic Health System. Self-care tips for moms.

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Live your best financial life

Live your best financial life
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JULY 2023

Live your best financial life

It’s great to have money, but who wants to think about it? The short answer is: You do. Because the earlier you think about it, the better. If you’ve decided it’s time to learn more about money and get your financial life on track, congratulations. Getting control of your finances is the first step toward achieving the financial life you’ve always wanted.

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Live your best financial life

Get started now

If you’ve already decided to learn about money and create a financial plan, you’re one step ahead of most people. An important next step can be to share your journey with friends and family. That way, when they check back with you about your progress, you can be accountable to someone. Remember: Goals that aren’t written down are just wishes. So write your decision down, share it with loved ones and stay accountable.

After making your decision, you’ll want to know exactly where you stand. One way to do that is to look at your credit report so you know what information lenders are seeing about you. Check with any of the three credit score issuers: Transunion®, Equifax® and Experian®. Review your credit report carefully and be sure to challenge any mistakes or inaccuracies.

Make a plan — and a budget

Looking through your credit report can give you an idea of the existing debt and expenses you have. Write down all your monthly expenses and your monthly income. Capturing your total income and expenses is the first step in making a budget. Depending on your history with money, you may have a negative association with the word budget, but it’s important to remember that a budget is just a tool. It can help you stop spending money on things that aren’t important to you, so that you still have money to spend on the things that are important to you.

Cut your expenses

Again, you’ll want to make sure your budget is written down and tracked. Once you’ve been budgeting for a few months, you’ll start to notice patterns in where and how you spend your money. Decide which expenses align with what’s important to you, and cut the things that don’t. Use any extra money each month to create an emergency fund and reduce your debt. 

Grow your income

While many budgeting guides talk about eliminating that daily coffee purchase or unused gym membership, that’s only one side of the story. There’s only so much you can cut out of your budget, while in theory at least, you have unlimited income potential. Look for more ways to save in your spending when you go shopping, or out to dinner. Wait for larger items to go on sale before you pay the full price. And also look for ways to bump up your income — perhaps selling items you don’t need or doing small jobs in your spare time.

It’s a marathon — not a sprint

Finally, remember that financial health is a marathon, not a sprint. Depending on where you’re starting, you may not completely eliminate your debt in a few months or even a few years. It will take time. So it’s important to remember to be steady and patient. And not all months will be the same. There will be times when you slip up and make poor financial choices. This is another reason why writing down and tracking your progress can be useful. It helps you see that if you have a bad financial day, you’ve also had many good days. You’ll get there. 

Need help?

As a Costco employee, you have access to SmartDollar®, a financial well-being program, as well as one-on-one financial coaching, that’s included in your Costco benefits — at no cost to you. In addition to educational content from financial experts, it offers a full suite of budgeting, tracking and financial tools, plus Dave Ramsey’s 7 Baby Steps program. This proven program is designed to help you learn how to stick to a budget, get out of debt, save for the future and retire with confidence — no matter where you start.

The bottom line

Deciding to manage your financial situation, track your expenses, learn to budget and get control of your money is one of the best financial decisions you can make. Building on a sound financial foundation can provide peace of mind and help you lead a more stable life. Decide to start, write it down and share it with trusted friends and family. Gather information on your monthly income and expenses and start a budget.

Remember, sharing your decision and your progress with others helps keep you accountable, even when the inevitable slip-ups happen. When you do slip up and make a poor financial decision, the most important thing you can do is acknowledge that it happened and plan to do better tomorrow. One day at a time, you’ll find your path to a brighter financial future.

Source: Intuit MintLife. Getting my finances together: Where do I even start?

*With more than 90 days of service.

If you’re ready to live your best financial life, the following resources can provide the support you need.

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Video: Don’t feed your feelings: A guide to emotional eating

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JULY 2023

Video: Don’t feed your feelings: A guide to emotional eating

Do you load up on carbs, sugar or junk food when you’re feeling stressed? Is chocolate chip ice cream your go-to treatment for anxiety? Here’s your opportunity to take a closer look at how uncomfortable emotions can drive your eating habits. Recorded on May 11, 2023, this thought-provoking webinar is hosted by Allison Grupski, PhD, WW VP of Behavior Change Strategies & Coaching, and Sophia Webb, WW coach.

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Source: WeightWatchers

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How to strength train at home

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LEARN THE BASICS

JULY 2023

How to strength train at home

Want to reduce body fat, increase lean muscle mass and burn calories more efficiently? Strength training is the answer. It’s also a great way to future-proof your body. Strength training can enhance your quality of life and improve your ability to do everyday activities. It can reduce your risk of osteoporosis and protect your joints from injury.

Building muscle through strength training can also contribute to better balance and may reduce your risk of falls. This can help you maintain independence as you age. And it can help reduce the symptoms of chronic conditions, including arthritis, back pain, obesity, heart disease, depression and diabetes.1

And here’s some more good news: You can do strength training anytime, anywhere, without going to a gym or fitness studio. So let’s get started.

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Do your strength training at home

Just pick any of the moves listed below, and aim to do only one set of 8–12 reps, 2 to 3 times per week. When you’re ready, add another move. If you’re up for more, try doing a short workout that includes one upper body exercise, one lower body exercise and one core (back + abdominals) exercise, 2 to 3 times per week. For example, you could try:

  • 1 set of 8–20 wall push-ups
  • 1 set of 8–20 wall squats
  • 1 set of 8–20 crunches

Another option is to do a full-body strength-training workout consisting of all the moves listed below. For each move, aim to do one set of 8–12 reps, resting for 1 to 2 minutes before moving on to the next set.

Try these strength-building moves from Omada

1. Calf raises

Stand with your feet shoulder-width apart. Keeping your legs straight, push up as far as you can on the balls of your feet. Pause for 2 seconds, then lower your heels back to the floor.

calf raise exercise against a tree

Tip: Rest one or both hands on a wall or chair for balance.

Too easy? Do the move while standing on the first step of a staircase. Start with your heels hanging just off the step and rest a hand on the railing or wall to keep your balance.

2. Wall push-ups

Stand in front of a wall, just a bit farther than an arm’s length away. Then lean forward and place your palms flat against the wall, shoulder-height and shoulder-width apart. Bend your elbows as you slowly lower your upper body toward the wall while keeping your feet flat on the floor. Your back should be straight and your stomach muscles tight. Pause, then push yourself back until your arms are straight again.

wall push-up exercise

Tip: Avoid “locking” your elbows by keeping your arms slightly bent.

Too easy? Make this move more challenging by using a countertop instead of a wall and scooting your feet back so that more of your weight is in your arms. Still too easy? Do a classic push-up on the floor, keeping your back straight and your hands directly under your shoulders.

3. Bicep curls

For this move, you’ll need set of dumbbells (though you could also start with two equal-sized bottles or cans). If you’re new to strength training or haven’t done it in a while, consider starting with a pair of 3–5-pound weights.

Grasp a dumbbell in each hand, place your feet shoulder-width apart, and let your arms hang by your sides, palms facing your thighs. As you slowly lift the weight, rotate your forearms so your palms end up facing your shoulders. Pause, and then lower the dumbbells back to the starting position.

bicep curl

Tip: Keep your wrists straight, and your upper arms and elbows close to your sides.

Too easy? Use a heavier weight. You know you have the right weight when your muscles are tired after doing the move 10 times.

4. Crunches

Lie on your back, knees bent, feet flat on the floor. With your hands behind your head and elbows pointing out to the sides, slowly raise your shoulders and upper back off the floor. Pause, then lower your shoulders back to the floor. Don’t forget to breathe! Exhale as you raise your shoulders, and inhale as you lower them.

person doing crunches at home

Tip: Don’t sit all the way up — raise only your shoulders and upper back. Keep your chin lifted off your chest and avoid pulling on your head with your hands.

Too easy? Do the same move with your feet lifted off the floor. Keep your knees bent so your calves are parallel to the floor and cross your ankles for stability.

5. Superman

Lie face down on the floor and extend your arms straight over your head. Lift your left arm and your right leg up off the floor at the same time, keeping your head, neck and back in a line. Hold that position for 2 to 4 seconds before lowering your arm and leg back to the floor. Repeat with your right arm and left leg.

person doing superman exercise at home

Tip: Be sure your feet are flexed, not pointed.

Too easy? Lift both arms and both legs up off the floor at the same time. Hold this for 2 to 4 seconds, then lower.

6. Overhead press

Grasp a dumbbell in each hand and sit or stand with your feet shoulder-width apart. Raise your hands, with your palms facing forward and your wrists straight until the dumbbells are level with your shoulders and parallel to the floor. Push the dumbbells up, over your head until your arms are fully extended. Pause. Slowly lower your hands back to the starting position.

person doing overhead press exercise at home

Tip: Keep the dumbbells in line with your shoulders as you raise and lower them and avoid “locking” your elbows.

Too easy? Use a heavier weight — your muscles should be tired after doing the move 10 times.

7. Wall squats

Stand about a foot and a half from a smooth wall, and then lean your back against it. Bend your knees to slide your back down the wall until your thighs are about parallel to the floor — or as close as you can get without straining yourself. Hold this position, keeping your stomach muscles tight. Slowly return to starting position by sliding your back up the wall.

wall squat

Tip: As you bend your legs, don’t let your knees extend past your toes. If you have to, scoot your feet forward to make sure that doesn’t happen.
 
Too easy? Do it without the wall: Stand with feet slightly more than shoulder-width apart, arms extended forward and parallel to the floor. Keeping your weight in your heels, lean forward just a bit at your hips, and keep your back straight as you slowly lower yourself to a near-sitting position (or as far down as you can comfortably go). Pause, and then slowly rise to standing.

Source: Omada. How to strength train at home.

1Mayo Clinic. Strength training: Get stronger, leaner, healthier.

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Video: Setting financial goals you can reach

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JULY 2023

Video: Setting financial goals you can reach

Is your credit card debt keeping you up at night? Are you putting money into a retirement plan? Is your dream vacation just that — a dream? Is buying a house out of the question? Maybe now is the perfect time to stop worrying about money and start taking control of it.

As this informative three-minute video suggests, you can learn how to set reasonable financial goals and accomplish them.

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Source: Resources For Living. Setting financial goals you can reach.

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Video: The family impact of substance misuse

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JUNE 2023

Video: The family impact of substance misuse

Addiction doesn’t just affect the person with a drug or alcohol problem. It’s called a family disease because it also impacts everyone who cares about the addicted family member. In this four-minute Resources For Living® (RFL®)* video, Daphne Parker, licensed professional counselor, discusses how to help an addicted family member. And she stresses the importance of taking care of yourself during this challenging journey.

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Your Costco benefits offer help for you and your family, including your family member who is battling addiction. To learn more, see the resources listed below.

*Resources For Living is available to all employees and members of their household, including children up to age 26 living away from home.

Source: Resources For Living. The family impact of substance misuse.

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Video: Prescription medicine: Could you have a problem?

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JUNE 2023

Video: Prescription medicine: Could you have a problem?

It’s a national story that leads the news nearly every night. Opioid addiction rates continue to rise. And opioid deaths, particularly from fentanyl, are increasing at an alarming rate. For many of us, opioid addiction is no longer something that happens to other people. It can happen to anyone. According to the NIH National Institute on Drug Abuse, 75% of people who began abusing opioids in the 2000s reported that their first opioid was a prescription drug.1

If you think that you or someone close to you might be in danger of slipping into prescription drug misuse, this video can provide you with some useful information.

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1NIH National Institute on Drug Abuse. Prescription opioids and heroin research report.

Source: Resources For Living. Prescription medicine: Could you have a problem?

Your Costco benefits offer support for you and your family, including help with substance misuse issues. To learn more, see the resources listed below.

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8 rules for more constructive conversations

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LEARN THE BASICS

JUNE 2023

8 rules for more constructive conversations

The root word of communication is communion, which means to share intimate thoughts. It doesn’t always mean coming to an agreement. It means there’s a flow, a willingness to open up, to listen and be heard, to understand and be understood.

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1. Keep the gloves on.

Mutual respect is rule #1. If you don’t respect the person you’re talking to then you may want to avoid having a conversation at this time. All parties should enter the conversation with positive intent — to understand and be understood.

2. Think it through.

The most important conversation is the one you have with yourself. Take a moment to collect your thoughts and the points you want to make. Then, stay on track and in the moment. Avoid bringing up unrelated topics. Know what your anchor is and refer to it regularly.

3. Stick to the facts.

State what you know to be true. This doesn’t mean you have to be a historian, medical expert or political scientist. Your lived experiences are true for you. The same goes for the person you’re speaking with.

4. Aim for dialogue. Not monologue.

Ensure that other people have a chance to be heard. Avoid raising your voice and interrupting or talking over people, even if they’re using these tactics.

5. Listen. Listen. Listen.

Instead of solely trying to prove your point, listen with the intent of understanding what the other person is trying to say. What can you learn from this conversation? What light can they shed? Is there something you hadn’t previously thought of or considered? Listening makes people feel seen, heard and valued. This can greatly increase the odds that they’ll do the same for you.

6. Stay calm.

Emotionally charged conversations can be extremely stressful. This can make us only want to engage with people who already agree with us. If we do engage, we can sometimes be defensive, say things we later regret, or stop listening altogether and simply wait until we get a chance to speak. When we keep our emotions in check, we open up consideration for other points of view and expanded thinking. If you need to step away from the conversation to collect yourself, that’s okay, too. Remember, the loudest voices aren’t necessarily right.

7. Use appropriate language.

Tuck away the insults, stereotypes and triggering comments. (Review the previous step if necessary.)

8. Show genuine interest.

Use the tips below to help your conversation partner feel seen, valued and inspired to return the favor.

  • Put away distractions. Turn off the phone. Pull out your earbuds. Make eye contact.
  • Repeat words or short phrases back. This lets the person you’re talking to know you heard what they said. For example, “You said you think what happened is unfair. Okay, can you help me understand why?”
  • Respect personal experiences and emotions. Refrain from making dismissive comments like, “It’s not a big deal” or “You’re overreacting.” Instead, say, “I hadn’t thought of it like that. I understand now” or “I was wrong. Thank you for correcting me.”
  • Ask questions. Go beyond the obvious and dig a little deeper. Ask questions like, “Why do you feel this is the best option?” “What was considered when arriving at your point of view?” “Can you tell me more about how you feel?” or “Can you explain why you think that?” In response, try saying things like, “I feel _ because of _.”

After a hard conversation, take time to think about what you discussed. Journal your thoughts. Write down what you learned, what you wished you had said or what you could have said differently. Ask yourself what you learned about yourself and others.

This kind of mindful review can help you recognize your blind spots. Over time, you’ll become more comfortable approaching challenging conversations.

Remember, none of us is perfect. We may sometimes miss the mark in our attempt to gain understanding, forget to mention something or, upon later reflection, have a change of heart. It‘s okay to revisit conversations and even concede ground if need be. In the end, we may have to agree to disagree to avoid jeopardizing relationships with people in our lives.

Source: Psychology Today. How to have the conversations you’ve been avoiding.