The Annual Enrollment process has changed November 1–26, 2024
This video provides a quick tutorial on how to complete your 2025 Annual Enrollment. We’ve changed the Dependent Verification requirement, so watch this 4-minute video to learn the new process.
You must verify your spouse or domestic partner to continue their coverage. Coverage will automatically continue for your eligible children.
Your health and the health of your family is a top priority at Costco. That’s why we are committed to providing you and your family with affordable benefits that help you receive quality care whenever needed. Now that Annual Enrollment is here, we want to make sure you understand the benefits available to you and your family and why this time is so important. Here’s everything you need to know about Annual Enrollment.
Annual Enrollment is the time of year that benefit-eligible employees have the opportunity to make changes to their benefit elections for the upcoming calendar year. You can add or drop coverage for yourself or family members, change your existing plans, and explore the benefits available to you and your family in the coming year.
By now, you should have received a kit in the mail that includes everything you need to enroll in Costco Benefits. This includes things like the benefit plan changes booklet and information about how to log on to Costcobenefits.com and start the Annual Enrollment process. If you have not received a kit yet, that’s totally fine. All of the information in the kit can be found on Costcobenefits.com, where you can also sign up for text reminders about Annual Enrollment so you don’t miss a step of the process.
We’ve done our best to make the Annual Enrollment process easy. Beginning in November, you can click on the Annual Enrollment banner or the enrollment website tile on Costcobenefits.com to start the process. Once you’ve selected your benefits and your submitted documentation has been approved for any new dependents, your benefits will go into effect on January 1st.
If your spouse or domestic partner is enrolled in your benefits, you will need to complete the dependent verification process each year to continue their coverage, even if you don’t make any changes. If you don’t, their coverage will end on December 31st of this year. If you have dependent children enrolled in your benefits, you’ll need to review and remove any dependent children who are no longer eligible. Coverage will continue automatically for eligible enrolled children. If you add any family members to your plan, you must submit required documentation by November 30th. When you begin the Annual Enrollment process, the platform will automatically remind you to verify your spouse or domestic partner.
Annual Enrollment is also a great time to ensure that your beneficiaries are up-to-date for your life and AD&D insurance and retirement plans. Designating your beneficiaries for these plans is critical, so you can ensure that the right people receive this benefit when the time comes. You can update your beneficiaries for life and AD&D insurance online while you go through the Annual Enrollment process. To update beneficiaries for your retirement plans, just visit RPS.TRowePrice.com.
As a reminder, if you want to participate in the HCRA or DCAP, you must enroll during Annual Enrollment. Even if you are already enrolled for the current plan year. All your other benefits elections will continue into the following year if you don’t make any changes.
And that’s the basics. Annual Enrollment begins and ends in November, so be sure to enroll early. If you have any questions or need more information, just visit Costcobenefits.com or call the Enrollment Center at 800-541-6205. Thanks for watching, and remember, we’re in this together.
Use this Annual Enrollment checklist to stay on track
Take action by November 26, 2024, to confirm elections or make any changes. You can sign up for text reminders on the Enrollment Website located on Costcobenefits.com.
Readthe enrollment instructions and the 2025 Benefits Plan Changes booklet that came in your 2025 Annual Enrollment kit. The kit should have arrived by mail in late October. You can also review this information online at Costcobenefits.com.
Completethe Dependent Verification process to continue coverage for your spouse or domestic partner. If you don’t complete this step, coverage for your spouse or domestic partner will end on December 31, 2024.
Reviewyour enrolled children and remove any children that are no longer eligible. Coverage will automatically continue for children still eligible. Find eligibility details on Costcobenefits.com. If you add any family members to the plan, you must submit required documentation by November 30, 2024.
Enroll or re-enrollin one or bothreimbursement accounts*, the Health Care Reimbursement Account (HCRA) or Dependent Care Assistance Plan (DCAP), if you want to participate in 2025.
Designate a beneficiary for both life and AD&D insurance on the Enrollment Website and for your retirement plan at RPS.TRowePrice.com.
Your health and the health of your family is a top priority at Costco. That’s why we are committed to providing you and your family with affordable benefits that help you receive quality care whenever needed. In 2025, you will see enhancements to your Costco benefits. Here’s everything you need to know.
Let’s start with the update to your Aetna ID card. Starting in 2025, you and your family members enrolled in an Aetna medical plan will have a primary care physician, or PCP, listed on your Aetna ID card. Access to a PCP is important for your health. If you don’t already have a PCP, one will be assigned to you to help make it easier for you and your family members to access care. You can change the PCP listed on your ID card at any time.
This is not a change to your medical plan. It’s not an HMO, so you are not required to see this PCP for care. You don’t need a referral to see a specialist either. If you have seen a PCP in the last two years, that provider will be listed on your card. If you see a nurse practitioner or physician’s assistant as your PCP, their supervising physician or the practice will be listed on your card. If you have any questions or would like to change the PCP on your card at any time, call your Aetna health concierge.
Now, let’s talk about some new incentive programs. In 2025, if you’re enrolled in an Aetna medical and dental plan, you and your enrolled family members can receive a $50 credit towards your annual medical deductible or co-insurance when you get at least one annual dental cleaning. Employees and their spouses or domestic partners can earn up to a $400 credit towards their annual medical deductible or co-insurance when you enroll in the Aetna program and engage during and after your pregnancy. To learn more and sign up for the Aetna maternity program, call the maternity team or visit Aetna.com/Maternity.
Let’s move on to chiropractic care. In 2025, the Aetna medical plan will cover up to 30 visits per year for chiropractic care. You’ll no longer need to meet your plans deductible and co-insurance, only your plan’s PCP copay will apply.
Now, here’s an update on virtual medical care from 98point6. 98point6 is an app that offers on-demand text-based access to virtual medical care for employees and their dependents age one and older enrolled in the medical plan. In 2025, the cost per visit is $0.
If you suffer from foot, knee or back pain, custom foot insoles may help. Beginning in 2025, all employees and their family members will have access to custom foot insoles at $80 per pair from Fit My Foot. No prescription is needed. To place an order, first download the Fit My Foot App and use it to scan your feet. Then visit FitMyFoot.com/CostcoEmployee to place your order. Your custom foot insoles will be shipped to your home address. For employees and dependents enrolled in an Aetna medical plan, up to three pairs of insoles per year are covered. Deductible and co-insurance apply.
Now, let’s talk about new services available through Resources for Living. Finding the right therapist can be a journey. Resources for Living can help. With RFL, you have access to six free therapy sessions per issue, per year with a few different ways to find a therapist. You can call RFL to connect with a care partner who can help you find a therapist, chat with a care partner online at the RFL website, access chat therapy with Talkspace, or search the RFL provider network on the RFL website.
In 2025, RFL will offer expanded access to mental health providers and new search options through the Alma Virtual Care Network. Log in to the RFL website and search the virtual therapy network by provider type, specialty, availability, language, religion, and more. Select your provider and schedule a free fifteen-minute consultation. Not the right fit? You can schedule as many free consultations as you need to find the therapist who’s right for you. Once you’ve selected your therapist, you still have access to all six of your free therapy sessions.
In 2025, you can also connect one-on-one with a well-being coach for free and confidential coaching sessions to work toward your personal goals. Your coach can help you with almost any goal. For example, they can help you develop better eating habits, learn time management skills, be mindful of your finances, step outside of your comfort zone, manage a relationship transition and more. Connect with Resources for Living in 2025 to get started.
You also have access to discounted services with Weight Watchers and LifeMart. Weight Watchers has new lower monthly rates. To learn more or register now, visit WW.com/Costco. Also, be sure to check out LifeMart, your employee discount center for discounts on gym memberships, virtual fitness and child care programs.
Now, let’s talk about some new benefits programs available to Costco employees. In 2025, employees and their family members age 18 or older who are enrolled in a Costco medical plan can access Sleepio, an online sleep improvement program at no cost. Sleepio is clinically proven to help you clear your mind, get better sleep, and have better days in just six weeks. You can get started by completing a coverage check on the Sleepio website. Then download the Sleepio app, create your account, complete the baseline sleep quiz and start seeing the benefits of Sleepio.
Your new digestive health program, Cylinder, is available now. Cylinder is available at no cost for employees and dependents age 18 or older enrolled in a Costco medical plan. Download the Cylinder app or visit the Cylinder website and use company code Costco to get started. Order your free microbiome test kit and connect with your care team to identify triggers and help relieve symptoms.
Finally, let’s talk about life insurance. If you have family members enrolled in a Costco Medical Plan, they automatically receive basic life insurance through Unum at no cost to you. In 2025, this coverage is increasing from $1,500 to $3,000 for each enrolled dependent.
Your new benefits are available January 1st. If you have any questions or need more information, just visit Costcobenefits.com. Thanks for watching and remember, we’re in this together.
Discover new and updated benefits available January 1, 2025
Aetna ID card update*
To ensure that you and your family members enrolled in the Aetna medical plan have access to a primary care physician (PCP), a PCP will be assigned to you and your enrolled family members on your Aetna® ID card. Their phone number will be provided so you can call to schedule your preventive care or a new patient appointment. If you already have a PCP you’ve seen in the last two years, that provider will be the name on your card
If you see a nurse practitioner or physician’s assistant, their supervising physician will be the name on your card
You are not required to see the assigned PCP and can change the PCP on your card at any time
There are no changes to your medical plan — this is not an HMO, so you don’t need to get a referral from a PCP to see a specialist
Contact your Aetna Health Concierge at 800-814-3543 (TTY: 711) if you have questions or you’d like to change the PCP on your card
Dental incentive*
Earn a $50 credit toward your annual medical deductible or coinsurance when you get at least one annual dental cleaning
Earn up to a $400 credit toward your annual medical deductible or coinsurance for you or your spouse or domestic partner when you enroll and engage in the Aetna MaternityProgram during and after your pregnancy
The earlier in your pregnancy you enroll, the more you can earn
Visit Aetna.com/Maternity or call 855-282-6344 (TTY: 711) to learn more and enroll
Chiropractic visits*
You’ll have coverage for up to 30 chiropractic visits per year
You no longer need to meet your deductible or coinsurance for visits
Your plan’s PCP copay applies
Available for you and your dependents enrolled in an Aetna Medical plan
Custom foot insoles are shipped to your home address
For employees and dependents enrolled in an Aetna medical plan, up to three pairs of insoles per year are covered. Deductible and coinsurance apply.
Alma
Effective January 1, 2025, you’ll have expanded access to mental health providers and a new way to search for a therapist online through Resources for Living (RFL). Alma, available through the RFL website, allows you to search for providers who are in the network and accepting new patients. Also, with Alma, you:
Can schedule a consultation with the provider of your choice
Receive automatic authorization for 6 free therapysessions per issue per year for you, all your household members and dependent children up to age 26
Filter your provider search based on personal preferences
Can view a provider’s profile before requesting a consultation
On average, have your first therapy session within 5 days
Have access to providers that offer both virtual and in-person support
Well-being coaching
You can also talk with an RFL Well-being coach for free and confidential coaching sessions to help with your personal goals, such as:
Developing better eating habits
Learning better time management
Stepping out of your comfort zone
Visit RFL.com/Costco or call 833-721-2320 (TTY:711) to learn more
Wouldn’t it be nice to save money on your annual taxes while paying for things you need, such as medications and childcare? That’s the benefit of reimbursement accounts.
When you enroll in Costco reimbursement accounts during Annual Enrollment, you can put aside pretax dollars to reimburse yourself for eligible expenses throughout the year.
Health Care Reimbursement Account (HCRA) – For eligible health care expenses.
Dependent Care Assistance Plan (DCAP) – For eligible dependent care expenses.
Watch the video below for a quick overview of your reimbursement account options, administered by Inspira Financial™.
Your health and the health of your family is a top priority at Costco. That’s why we are committed to providing you and your family with affordable benefits that help you receive quality care whenever needed. One of those benefits are the reimbursement accounts available through Inspira Financial. Here’s everything you need to know about reimbursement accounts.
There are two types of reimbursement accounts available to you as a Costco employee: the HCRA and the DCAP. The HCRA or Health Care Reimbursement Account allows you to set aside pre-tax dollars to reimburse yourself for eligible medical expenses such as copays, deductibles and coinsurance, dental and vision expenses, prescriptions, and over-the-counter items. Annual enrollment is the only time you can enroll in an HCRA account and the HCRA must be re-elected every year if you want to continue your account.
The DCAP or Dependent Care Assistance Plan allows you to set aside pre-tax dollars to reimburse yourself for qualified child and elder care expenses necessary for you and your spouse to work. Funds can be used to pay for child care for your dependents, age 12 and younger, or for a spouse, parent, or dependent incapable of self-care. Examples of DCAP expenses are things like daycare, before and after school care, nursery and preschool, and in-home aids. Please note that the DCAP cannot be used for dependent healthcare expenses. You need to enroll in the DCAP every year to continue your account. However, you can enroll, change, or stop your enrollment whenever there is a qualifying change to your dependent care needs throughout the year.
Both types of accounts are funded by automatic pre-tax payroll deductions from every paycheck. If you choose to enroll in one or both of the reimbursement accounts during annual enrollment, you’ll be prompted to choose how much money you would like to contribute for the plan year up to the annual limit. Each account has an annual funding limit set by the IRS. Funds will then be deducted pre-tax from your paychecks and deposited into these reimbursement accounts. While you can access the full amount of your annual HCRA election beginning January 1st, with the DCAP, you can only access the amount currently in your account at the time of your reimbursement request.
If you enroll in the HCRA, you’ll have a few different ways to access your account. The default reimbursement method is autopay. The HCRA autopay feature will automatically pay your portion of medical and dental claims, including copays, deductibles, and coinsurance. If you have specific plans for your HCRA funds like paying for braces, be sure to turn off autopay at the start of each year on the Inspira website or app. You’ll also receive a debit card you can use to pay for eligible expenses at these locations: Costco Pharmacy, Costco Online Pharmacy, Costco Optical, and the Costco Hearing Aid Center. You can check your available account balance on your Aetna member website under Flexible Spending Account or FSA.
For the DCAP, you can submit a claim for reimbursement as soon as you have an eligible expense through the Inspira website or app. You’ll be reimbursed up to the current balance in your account.
Before you enroll, take a look at your healthcare and dependent care expenses for the previous year and think about needs in the coming year to get a sense of how much you would like to contribute. Keep in mind that if you are currently enrolled in an HCRA, you’ll want to think about whether you’ll have funds left in your account at the end of this year that you can roll over into next year. It is important to remember that funds in both accounts are use it or lose it per IRS rules.
Only a small portion of your HCRA balance can roll over to the next plan year. This amount is determined annually by the IRS. Only participants who have an active HCRA as of December 31st are eligible for this rollover. Any funds beyond the rollover amount are forfeited after the claim filing deadline. This is why it’s so important to consider your anticipated expenses for the coming year before selecting a contribution amount for each account.
If you have a larger amount in your DCAP account than you expected as the end of the plan year approaches, you can take advantage of the grace period. The DCAP offers a grace period at the beginning of the following year where funds from the previous year can still be used. Don’t forget to submit all your reimbursement claims by the filing deadline as any funds left over after this period will be forfeited. Be sure to calculate your contributions carefully.
And that’s the basics. If you have any questions or need more information, just visit Costcobenefits.com. Thanks for watching, and remember, we’re in this together.
Frequently asked questions about reimbursement accounts
How does a reimbursement account work?
When you enroll in an HCRA or DCAP, you choose how much to contribute by thinking about how much you’ll need to cover your expenses. If you have a reimbursement account for 2024, you should also consider the amount you may roll over from 2024 to 2025.The money is automatically taken out of your paycheck and deposited into your reimbursement account before payroll taxes are calculated.You can fund these accounts up to the annual limit set by the IRS.
When do I enroll in an HCRA and DCAP?
HCRA
If you want toenrollor re-enroll in an HCRA for 2025, you must make your elections during Annual Enrollment, November 1 – 26. If you enrolled in a HCRA for 2024, youneed to re-enroll for 2025 to participate.You can only enroll in an HCRA during Annual Enrollment.
DCAP
Enroll or re-enroll in a DCAP for 2025 during Annual Enrollment, November 1 – 26. You can enroll, change or stop your DCAP election at any time during the year if there is a qualifying change in your dependent care needs. If you enrolled in a DCAP for 2024, you need to re-enroll for 2025 to participate.
What expenses do reimbursement accounts cover?
HCRA
You can use your HRCA for eligible health care expenses for you, your spouse and eligible dependents. These include items that are not covered by your medical plan, such as your copays, deductibles and coinsurance, as well as other health care items and services, such as prescriptions and dental and vision expenses.
Your DCAP can be used for eligible dependent care expenses necessary for you and your spouse to work. Funds can be used to pay for childcare for your dependents age 12 and under, or to care for another family member incapable of self-care such as a spouse, a child age 13+ or a parent. Expense examples include day care, after-school care and in-home care.
Note: The DCAP cannot be used for dependent care health care expenses.
How do I pay for items and services with my reimbursement accounts?
HCRA
You have a few different ways to access your HCRA. The default reimbursement method for the HCRA is autopay. This feature automatically pays your portion of medical and dental claims, such as copays, directly from your account. If you plan to use your funds for something specific, such as braces, you can turn off autopay at the start of the year on the Inspira website or app. You’ll also receive the Inspira Card® — the HCRA debit card — to use for eligible expenses at the Costco Optical Department, Costco Hearing Aid Center or anypharmacy.If needed, you can pay upfront for an eligible item or service and submit a claim for reimbursement.
DCAP
To use your DCAP, youneed to pay upfront for your eligible dependent care or service, then submita receipt and a claim form to get reimbursed from your account. You can submit claims on the website or app.
How much can I contribute to my reimbursement accounts?
HCRA
You can contribute $120-$3,300 per year to your HCRA account. This funding limit is set each year by the IRS. You can access the full amount of your annual HCRA election on January 1, 2025.
DCAP
You can contribute up to $5,000 per year to your DCAP account, or $2,500 if married and filing separately. Access is limited to the current money in your account. You can get reimbursed up to the amount of your year-to-date contributions, not the entire annual amount selected.
What happens if I havefunds left over at the end of the year?
HCRA
Only a small portion of your HCRA balance can roll over to the next plan year. If you are enrolled in an HCRA for 2024, your rollover amount to use in 2025 is $640. This amount is determined each year by the IRS.You forfeit any balance over the rollover limit that remains in your account after the claim filing deadline of April 30, 2025.
DCAP
The DCAP offers a grace period, where funds from the previous year can still be accessed. You can use the funds you contributed to the DCAP for 2024 for any eligible services through March 15, 2025.Claims can be submitted until April 30, 2025. Any funds remaining after the deadline will be forfeited.
Visit the Enrollment Website on Costcobenefits.com to make your reimbursement account elections during Annual Enrollment. For more information, see the resources below.
How your body reacts when you quit tobacco or nicotine
Kicking the habit isn’t easy. But if you’re able to quit smoking or vaping, you may notice some small improvements right away. Maybe you’re less out of breath during everyday activities or your sense of smell is better. There are also changes going on that you can’t see — from the moment you take your last puff.
If you’re a current user of tobacco or nicotine, maybe now is the time to decide if you’re ready to start your smoke-free life. You can join thousands of smokers across the country in taking the first step during the Great American Smokeout® on November 21. You can also enroll in the Costco Tobacco & Nicotine Cessation Program to get coaching and support to help you on your journey.
The top 10 reasons to get regular dental and vision exams
Did you know that getting regular dental cleanings can reduce your chances of ending up in the hospital by up to 28%?
That’s a great reason to schedule your annual dental appointment (and eye exam) before the year is over. If you need more motivation, check out the “top ten” list below. While some of the reasons may be familiar to you, others may be surprising — and may motivate you to get these exams on your calendar every year.
If you haven’t gotten your two yearly dental cleanings or haven’t had your eyes checked this year, there’s still time to schedule your annual visits. Dental exams and cleanings are covered at 100% when you’re enrolled in a Costco dental plan and see an in-network dental provider. Your Costco benefits also offer an allowance toward your annual eye exam and $175 per year toward the cost of prescribed eyewear (this amount can be spread out over the whole calendar year and doesn’t need to be used all at once).
At your teeth cleaning, your dental hygienist removes the plaque and tartar deposits that are too hard to get to during regular brushing. Left unchecked, these can cause cavities, tooth loss, gum disease and other issues.
Catches dental concerns early
Annual visits allow your dentist to catch cavities and other concerns early, when they’re easier and less costly to treat. For example, a simple filling today could require a surgical extraction and expensive implant if left untreated.
Improves cancer outcomes
Recent research shows that people diagnosed with throat, nasal cavity, and other head and neck cancers have a 30% higher survival rate 10 years after their diagnosis if they visited their dentist regularly.1
Lowers risk of early delivery during pregnancy
Pregnant women who have good oral hygiene and routinely visit their dentist are less likely to experience premature delivery, a baby with low birth weight and preeclampsia.2
Impacts heart health
Poor oral health can increase the risk of heart disease, such as heart attack or stroke. Research suggests that bacteria present in gum disease can travel through the bloodstream to trigger inflammation and infection in the heart.
Vision
Improves eyesight
A comprehensive eye exam with an optometrist is the best way to determine if you need corrective lenses and check whether your current prescription has changed. These exams can also identify common conditions such as myopia (nearsightedness).
Detects eye diseases
Many diseases of the eyes don’t have symptoms but can lead to vision loss if untreated. Your eye doctor can identify early warning signs and help treat conditions such as glaucoma and diabetic retinopathy.
Identifies other health concerns
Issues spotted in the eye are often the first signs of medical conditions throughout the body. Some of these conditions include high blood pressure, high cholesterol and diabetes.
Makes learning easier for kids
Good vision is helpful to the learning process. An eye exam can detect any concern that may be getting in the way of your child’s school performance.
Keeps you safer
Whether you’re driving a car, operating a forklift or using other machinery, you need to see what you’re doing. Being able to see clearly helps keep you and others out of harm’s way.
Feeling more motivated? Schedule your exams today. And if you use tobacco or nicotine, read on.
Quitting nicotine is good for your teeth and eyes, too
If you smoke or vape, you are at a higher risk for gum disease and tooth loss. The risk of developing dry eye syndrome and cataracts also goes up. Try the Costco Tobacco & Nicotine Cessation Program for support to help you quit nicotine products for good. To get started, log in to Costcobenefits.com then click this link.
Check out the resources below to keep your teeth and eyes healthy.
1Health. Regular dental visits linked to increased survival rates for head, neck cancer patients. 2NIH National Library of Medicine. Oral care in pregnancy.
A beautiful smile is priceless. But the money you spend to keep smiles beautiful can add up when you or a family member needs braces. The average cost of traditional metal braces is in the $5,000 – $6,000 range.1 Adults and some teens may be able to use clear aligners, plastic trays that snap onto teeth and gently push them into alignment. Since they’re nearly invisible, aligners are less obvious than metal braces but also can be expensive, from $2,000 – $5,000 on average.
And then there’s the emotional cost, especially for kids and teens. The fear of looking different can be stressful for young people and may lead some of them to resist treatment.
Your Costco benefits can help. Read on to learn about the resources available to help bring a new smile to your (or your kid’s) face.
Wearing braces can be tough on kids and teens. They may be bullied or teased about their appearance or avoid social situations because they’re self-conscious about the way they look. Fortunately, the boost in self-esteem and confidence they feel when they see their new smile emerging can often overtake any negative feelings.
If your child could use someone to talk to, Resource for Living offers emotional well-being support to parents and children. Teens age 13+ can also access Talkspace for video chat or text therapy.
Three ways to budget for braces
Check out these benefit programs to help finance orthodontia treatment.
Use your dental plan benefits
Orthodontia benefits through your Costco dental plan help make braces more affordable. You and each of your enrolled family members can access orthodontic services up to the lifetime maximum benefit of your dental plan. Visit Costcobenefits.com to find your plan’s orthodontia benefit information.
Plan ahead with a reimbursement account
You can use a Health Care Reimbursement Account (HCRA)* from Inspira FinancialTM to set aside pre-tax dollars for orthodontia or other eligible health care expenses. You can enroll in an HCRA during Annual Enrollment, coming in November. Only a small portion of your HCRA balance can roll over to the next plan year, so you’ll want to think about when you plan to use your HCRA funds.
Improve your budgeting skills
SmartDollar, a free financial well-being program for all employees, offers tools, advice and coaching to help you save for what’s important to you. Create your free SmartDollaraccount here. Then, follow these three steps:
Step 1: Find Your Why
What’s your reason for getting braces? Are you looking to correct your kid’s overbite? Straighten crooked teeth? Or just feel more confident in your smile? Every goal needs a why—something that’ll keep you motivated. Try to keep your why front and center.
Step 2: Know Your Numbers
Making a budget is a lot easier when you know what numbers you’re working with. Look at your most recent bank statements. Note how much you’re bringing in every month and what’s going out. Prioritize these essentials: food, utilities, shelter, transportation. This gives you a clear view of what money is left over to put toward your goal.
Step 3: Write It Down
It’s super important to write down your budget. You can use pen and paper or download SmartDollar’sfree EveryDollar budgeting app. A plan, on paper and on purpose, is a great tool to set you up for success.
Need help getting started? Set up a coaching session with a financial expert at SmartDollar today.
Your new smile, or one for your kids, is within reach with the help of your Costco benefits. Use the resources below to help you make it happen.
1Consumer Affairs. Cost of braces in 2024. 2Forbes Health.How much does Invisalign cost in 2024? *Not available in Puerto Rico.
Current events can be a source of stress and anxiety for many people. These feelings can impact both your emotional and physical health. One example? Grinding your teeth. This common symptom of stress can cause tension headaches and damage your teeth and jaw.
Finding healthy ways to cope during these times is extremely important. These ideas from RethinkCare might inspire you. Keep them in mind when interacting with the news or with people you disagree with to help you manage your emotions and support your well-being.
Think about how a person’s culture and experience shape their views. What can you learn from them even if you disagree? Relationships can be built on more than just political views. By being curious and open, you can understand other people’s perspectives and build stronger connections despite differences.
Cultivate empathy
Build empathy by remembering times when you changed your own beliefs. Acknowledge that your views are a part of you but don’t define you. When you learn to both understand different perspectives and maintain your own, you can respect the diversity of thought and experience in others.
Manage difficult conversations
Difficult conversations are to be expected during election season. To have more productive and respectful discussions, work to develop a deeper understanding of yourself. That way, you can communicate with more ease, trust and confidence.
Step back if you feel overwhelmed
Non-stop news and social media can be taxing. If you’re feeling fatigued, take a day or a few days to disconnect. Try setting specific times to engage in news and dedicate the rest to self-care. You can also practice mindfulness or meditation to clear away mental clutter and help you focus on what truly matters.
You can get through election season and beyond. The resources below can help.
Sometimes, it’s hard to smile, especially if you’re feeling sick, tired or blue. But research shows that the physical act of smiling — and the release of feel-good chemicals it generates — can do your body good. It can lift your mood, lower stress, strengthen your immune system and possibly help you live longer.
In honor of World Mental Health Day on October 10, we invite you to put a smile on your face (even if it’s hard) and take charge of your emotional fitness. For starters, try a technique to help you let go of anxious thoughts, described in the short video below from AbleTo*.
We have lots of thoughts all day long. We think about a text we wish we hadn’t sent. We think about what we need at the grocery. We imagine what the world would be like if dogs could talk. These are all thoughts. Some unpleasant, some neutral, and some pleasant.
For the most part, our thoughts come and go and we hardly notice. Some thoughts bring action like, “I think I want some chips”, or “I should call that person”. Some thoughts bring feelings of joy, like thinking about a vacation you have coming up or watching videos of kittens. But other thoughts, the ones we probably want to let go of the most can bring on feelings of stress, fear, remorse, grief and more.
It’s important to be with our feelings, but sometimes the thoughts that trigger those feelings are inaccurate. And even though feelings are accurate, sometimes we may want to respond to them a little differently than we feel.
So how do you let go of a thought before it becomes a distraction? Here are some real-life examples so you can practice the “See, Be, Free” technique out in the world.
Have you ever been in traffic and had someone cut in front of you? Or had someone bump into you and then carry on without apologizing? You probably thought, “What a jerk”. That “What a jerk” then evolves into “Everyone is so rude today”. And before you know it, that thought is now tightness in your chest, tension in your muscles, and anger in your body.
Now you’re stuck feeling bad.
Sometimes, when we get stuck thinking about unpleasant things, we make them last longer and even let them lead us into saying or doing things we wish we hadn’t. In this scenario, the anger just makes our day worse.
So when your mind goes, “What a jerk”, and you feel the outrage, see the thought and then be with it. Don’t judge it or react to it, and then free the thought. Is it true? Does the thought help you? Maybe that person didn’t see you or maybe they were embarrassed. Even if that person was a jerk, it’s usually not worth ruminating on that thought and staying in that bad feeling.
Anxious thoughts can sometimes be hard to pinpoint, but you’re probably familiar with how anxious thoughts make you feel. If you notice that signature rush of anxiety, the sweaty palms, the shallow breaths, the tightness in your chest, that feeling of dread, notice what triggered that feeling and work from there. Did you read a text or an email you weren’t sure how to respond to? Maybe you heard some news that made you feel scared or maybe you felt fear about something upcoming, like a flight or a speech you’re meant to give.
Once you figure out the trigger, take a look at the thought. They’ll come in all shapes and sizes from, “I’m not good enough”, or “I always fail, everyone hates me and I should give up”. Those are just thoughts. Notice that they’re a thought. Say it out loud. That’s a thought. “I have thousands of thoughts and that’s just one of them, and I can let it go”. Then free the thought. Is it a repetitive thought that gives you anxiety, but usually turns out okay? Is it a fear of something that’s almost certainly not going to happen?
When we use the See, Be, Free technique, we can always come back to the skills we learned in meditation. Once you do your best letting go of the thought, bring your awareness just like you learned to your breath, to the soles of your feet, to whatever anchors you, and keep bringing your attention there until the thought becomes just another raindrop. No more interesting than any other. Just something to notice knowing it will pass and you don’t have to chase the storm.
Check out the resource below to build up your emotional well-being and feel more happiness, peace and empowerment.
*Not available in Puerto Rico.
Sources: NBCnews.com.Smiling can trick your brain into happiness — and boost your health. AbleTo. Shape up your self-care routine.
Things can happen at a Costco warehouse. Fruit spills on the floor, creating a slipping hazard. A loose load drops off a forklift. Cars back up within inches of an employee collecting carts in the parking lot. Cardboard cuts split open a finger.
Luckily, many of these hazards can be avoided if you know how to reduce workplace risks. That’s exactly what Safety Week is about. Hosted by the Costco Safety Department, Safety Week is a time to become familiar with safety practices at Costco to prevent injury, illness and the stress that goes along with them. You’ll also receive tips and information from Employee Benefits to safely navigate the world outside of work.
Are you suffering from chronic pain? Do you feel too tired to get things done? Is not being as efficient as you like getting you down?
Chronic pain can be a stubborn and complex condition to treat, since it can create problems beyond the obvious physical discomfort. Your Costco benefits offer a variety of programs to help you manage chronic pain (and the stress that can come with it) and get back to living your life.
According to the National Institutes of Health, 25.3 million U.S. adults live with chronic pain (pain that lasts three months or longer).1 This persistent pain can result from an injury, illness, infection or medical condition such as arthritis or migraine headaches. It can range from an annoyance to a source of severe suffering.
Chronic pain and fatigue
When chronic pain persists, the discomfort can make it difficult to get restorative sleep. Pain can trigger feelings of sadness and despair, which can make getting a good night’s sleep even harder. At the same time, a lack of quality sleep can decrease your pain tolerance and intensify your experience of pain.
Chronic pain and depression
Chronic pain can make it difficult to exercise, socialize, work and enjoy even the simplest things in life. Thoughts about the pain and reduced physical activity can lead to feelings of sadness and loss.
The stress of putting all your efforts into managing your pain while still trying to keep up with life’s demands can be stressful and deepen feelings of depression. It’s a common predicament — between one-third and three-quarters of people with chronic pain experience moderate to severe depression.
4 ways to manage the mental health effects of chronic pain
No matter the location, source or intensity of the pain, if left untreated, it’s likely to affect your ability to live a healthy, happy life. Here are some approaches you can take to reduce the fatigue and depression from chronic pain.
Get counseling.
Therapy can help you identify and change the negative thoughts and feelings that can make pain worse. Start with a program tailored to your specific needs through AbleTo*. These no-cost eight-week programs provide one-on-one therapy, coaching and digital exercises to help you deal with the anger, frustration, depression and anxiety that can come with chronic pain.
Participate in physical therapy.
A physical therapist will work with you to identify areas of weakness or stiffness that may be adding to the pain and treat those areas with targeted exercises. Take advantage of free virtual physical therapy through Omada for Joint & Muscle Health and work one-on-one with a licensed physical therapist in the comfort of your home to get the help you need.
Try meditation.
Studies show that meditation can lessen pain and stress by retraining the brain to better deal with pain. Keep it simple to start out — just allow yourself to focus on the present moment, letting go of any judgement. For help, turn to Resources for Living and their library of videos and podcasts that can get you started with a meditation practice.
Cut back on unhealthy substances.
Alcohol can make sleep problems worse and increase depressive symptoms. Smoking restricts blood flow, which prevents healing. If you have chronic pain, drink less or no alcohol. Work with the Costco Tobacco Cessation Program to help you quit nicotine products for good.
These strategies can help ease your pain, promote relaxation and improve your outlook. Check out the resources below to get started.
Sources: AbleTo.Why chronic pain causes fatigue and depression. Mayo Clinic Health System. Pathways through persistent pain: tips for managing chronic pain. Healthline. Meditating for chronic pain management.
