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APRIL 2024

5 resources to help you navigate life

“In this world, nothing is certain but death and taxes.” – Benjamin Franklin  

We’ve probably all heard this quote before. But did you know that your Costco benefits offer financial and legal services to help you with these two events — and many more in between? The following five topics may or may not apply to you, but if they do, make sure to use your benefits programs for support.

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Taxes

Let’s start with something that most Americans have to do — taxes. While it’s likely many of you have already filed your income tax return this year (the filing deadline is always April 15, unless that date falls on a weekend), there may be a few last-minute filers out there who can use a little help.

If you have any questions about your taxes, Resources for Living (RFL), your Employee Assistance Program, offers a free consultation with a tax professional, as well as articles on topics such as common tax errors and tax benefits for education. RFL’s tax team can also prepare your personal income tax return at a discounted rate. 

Identity theft

Fraud and identity theft reports have nearly tripled in the last decade.1 And no one is immune. If you see any of the warning signs, such as bills for items you didn’t buy or debt collection calls for credit cards you didn’t open, the sooner you act, the better.

RFL’s identity theft and fraud resolution program provides free consultations with certified fraud specialists, 24/7. These specialists will work to restore your identity and credit history. You can also access RFL’s identity theft resource center for information and advice on how to protect yourself against identity theft before it happens.

Divorce and family issues 

Going through a divorce can be a challenge. If you have property or assets to divide, or if you have kids and need to work out custody and child support arrangements, you’ll probably need legal assistance.

A free 30-minute consultation with an attorney through RFL is a good first step. Then, if necessary, use their online resource center to find an attorney or mediator in your area and get a discount on ongoing legal advice. You can also search the extensive legal library to answer your questions and educate yourself on the legal process.

Wills and estate planning

No one wants to plan for sickness or disability. But planning can make all the difference in an emergency and at the end of life. Being prepared and having important documents completed can give you peace of mind, help ensure your wishes are honored and ease the burden on your loved ones.

RFL offers free tools to create legal documents that outline how your estate and finances will be handled in the future, including a will, a living trust and a power of attorney. Access the RFL Legal Resource Center and register for an account to get started. These documents have detailed, step-by-step instructions and can be accessed at any time. You can also request a free 30-minute consultation with an attorney experienced in estate law to help get you started. 

Investing where you work

As a Costco employee, you play a big role in the company’s success. Owning a stake in the company you work for means you can share in the profits you help build. This, in turn, may help grow your savings over time. 

Through the Employee Stock Purchase Plan administered by UBS, you can purchase Costco’s common stock through regular payroll deductions. Costco covers the commissions, so there are no additional broker fees. Participation is completely voluntary and open to employees age 18 and older.

1 Federal Trade Commission. Consumer Sentinel Network data book 2022.

Sources:
USA.gov. Identity theft.
National Institute on Aging. Getting your affairs in order checklist: Documents to prepare for the future.

Use the following resources to help support your financial well-being.

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Check it out

financial well-being

CHECK IT OUT

APRIL 2024

Video: How to improve your credit score

Your credit score is a three-digit number, from 300 to 850, that represents your credit worthiness, or the likelihood you’ll pay your bills on time. The credit score model was created by the Fair Issac Corporation, now known as FICO, and is used by financial institutions. While other credit scoring systems exist, the FICO score is most commonly used.  

There are several factors that go into calculating your credit score, including your payment history and the total amount of credit you have. Credit card companies and lenders may consider your credit score when deciding whether to approve you for a new account or what interest rate you qualify for.  

Having a good credit score — one that’s over 670 — makes it easier to achieve major milestones, such as renting an apartment, buying a car or getting a mortgage for your first home.  

If you haven’t applied for a credit card yet, you can build a good credit score by making on-time payments to your cell phone or utility bill. If your credit score is low or has dropped, you can take steps to raise it, such as applying for a secured credit card that requires a deposit before use, usually starting at $200. 

Building and maintaining a good credit score is important — and doable. Check out the simple tips in the video below to help you get started.

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Sources:
Consumer Financial Protection Bureau. How can I improve my credit score?
CNBC. The beginner’s guide to credit scores: How to understand and improve your credit score.

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TAKE ACTION

MARCH 2024

Picture a healthier future with these tips

Imagine your life in 10 years. What will it look like? Will you add on to your home — or to your family? Will you go back to school? And, most importantly, will you be healthy?  

Scheduling your annual physical and age-appropriate screenings and vaccines can help you stay well and live a longer life. You can get help finding a doctor at Costcobenefits.com. And remember, your Costco medical plan covers preventive care at 100% when you see an in-network provider.

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Start with screenings

Screenings are tests that check your body for cancer or other diseases before you have symptoms. Getting age-appropriate screenings can help detect these health conditions early when they’re more treatable.  

Two important tests to know about are skin cancer screenings and colorectal cancer screenings. Talk to your health care provider to understand which screenings you may need and when you may need them.

Skin cancer screening and prevention

Skin cancer can affect anyone, regardless of skin color. It’s the most common cancer diagnosis among Costco employees. Most types of skin cancer tend to grow slowly and can be removed completely. The deadliest form, melanoma, makes up only about 1% of skin cancers.1 

Because many skin cancers are treatable if caught early, it’s important to know your own skin. That starts with learning your skin’s pattern of moles, blemishes, freckles and other marks so you’ll notice any changes. While you may have a skin exam as part of your annual physical, many doctors recommend doing a skin self-exam once a month. See a dermatologist if you observe any of the following: 

  • Changes in a mole, or a mole that looks different from others 
  • A red or skin-colored shiny bump 
  • Scaly patch 
  • Non-healing sore, or a sore that heals and returns 
  • Brown or black streak under a nail 

There are steps you can take to lower your risk of skin cancer, starting with limiting your exposure to ultraviolet rays. Here are some things to try: 

  • “Slip, slop, slap” — slip on a shirt, slop on sunscreen and slap on a hat 
  • Seek shade whenever possible 
  • Avoid tanning beds and sunlamps 

Colorectal cancer screening and prevention

Most colorectal cancers start as a growth, called a polyp, on the inner lining of the colon or rectum. A colorectal screening can identify polyps and cancers that may otherwise go undetected. The American Cancer Society recommends that people start regular screenings at age 45. However, only 11% of Costco employees over the age of 45 got screened in 2022.  

Finding time for this test can be hard, but putting it off can be harmful. There are several tests available to screen for colon cancer, as shown below. See what option may be best for you. 

Cologuard stool DNA test

Looks at your stool for signs of cancer or polyps

Frequency

Every 3 years

Benefits

  • Can be done at home
  • No bowel prep
  • Less invasive

Limits

  • If test is positive, will still need a colonoscopy
  • Lower accuracy than a colonoscopy

Colonoscopy

Looks at the inside of the colon and rectum using a long tube with a small camera on the end

Frequency

Every 10 years

Benefits

  • Can examine entire colon
  • Can biopsy and remove polyps during procedure

Limits

  • Full bowel prep needed
  • Sedation is usually needed, requiring missing work

Flexible sigmoidoscopy

Looks at the inside of the rectum and lower third of the colon using a short tube with a small camera on the end

Frequency

Every 5 years

Benefits

  • Fairly quick
  • Usually doesn’t require full bowel prep or sedation
  • Doesn’t require a specialist

Limits

  • Colonoscopy required if abnormal test results
  • Can miss small polyps/can’t remove all polyps

In addition to getting screened regularly, there are lifestyle changes you can make to reduce your risk of colorectal cancer: 

  • Eat less red and processed meats and more fruits, vegetables and whole grains 
  • Exercise 150–300 minutes per week (moderate intensity, such as brisk walking or gardening) or 75–150 minutes per week (vigorous intensity, such as running or swimming laps) 
  • Maintain a healthy weight throughout your adult life 
  • Quit tobacco and nicotine products, and limit alcoholic drinks to two per day (men) or one per day (women)

Don’t forget your annual physical

Regular checkups are an important part of staying healthy. And remember, they’re no cost to you if you see an in-network provider. These checkups usually include measuring your vital signs (blood pressure, heart rate and respiration) and checking your heart, lungs, abdominal area, nerves and muscles.  

These visits may also help identify risk factors for diseases such as diabetes and hypertension. Looking at your health history, risk profile and current health status, your doctor can educate and counsel you on what you can do to stay healthy. 

1American Cancer Society. Key statistics for melanoma skin cancer.

Sources:
American Cancer Society. What is colorectal cancer?
American Cancer Society. Colorectal cancer screening tests.
American Academy of Dermatology Association. What to expect at a skin cancer screening.
American Cancer Society. Can basal and squamous cell skin cancers be prevented?

Protect your health today and tomorrow. The following resources can help. 

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LEARN MORE

MARCH 2024

Cholesterol tips and tricks

Your body needs cholesterol to build healthy cells. But too much puts you at risk for heart disease. 

High cholesterol is often the result of unhealthy choices — which makes it preventable and treatable. With some simple changes to your diet and lifestyle, you can protect your heart and your health. 

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What is high cholesterol?

If you have high cholesterol, it means there are too many lipids (fats) in your blood. These lipids build up in your arteries to form fatty deposits, or plaque. Over time, those deposits grow, making it difficult for enough blood to flow through the arteries. Sometimes, those deposits can break suddenly and form a clot that can cause a heart attack or stroke.

“Good” versus “bad” cholesterol

Good cholesterol (HDL) helps your liver keep cholesterol levels balanced. Bad cholesterol (LDL) is the culprit that makes fatty deposits form in your arteries. Boosting HDL and reducing LDL are healthy goals to have.

Get checked 

The only way to tell if you have high cholesterol is with a blood test. The National Heart, Lung, and Blood Institute recommends getting cholesterol screenings every five years, starting between ages 9 and 11. That should be bumped up to every two years at age 45 for men and age 55 for women. All people over age 65 should get their cholesterol tested annually. If you have heart disease, diabetes or a family history of high cholesterol, you may need to get your cholesterol checked more often.

Do you know your numbers? 

Your cholesterol numbers show how much cholesterol is circulating in your blood. Your HDL cholesterol is the number you want to be high, ideally above 60. Your LDL should be below 100. Your total cholesterol should be below 200. Talk to your provider about what your results mean for you. 

People with diabetes are more prone to having high cholesterol. This is also true of people with high blood pressure. Omada for Hypertension is now available for Costco employees and their household members (age 18+) and joins Omada for Diabetes and Prevention to help you manage these conditions and improve your heart health. Enrollment is easy at OmadaHealth.com/Costco.

Follow these tips to improve your cholesterol

number 1

Trim saturated fats.

Rich, animal-based foods contain saturated fat that can raise your “bad” LDL cholesterol. These include butter, heavy cream, cheeses, processed foods, fatty cuts of beef and chicken with the skin on. Try occasionally swapping them for low-fat dairy products, lean poultry or fish. Trim any excess fat from red meat, and remove chicken skin before eating.

number 2

Avoid trans fats.

Some packaged foods, such as cookies, crackers and cakes, contain trans fats, or partially hydrogenated vegetable oil. These man-made fats can raise not only your cholesterol, but also your triglycerides — another type of fat that contributes to heart disease. Check the ingredients of packaged foods before you buy them.

number 3

Up your fiber.

A diet high in fiber can reduce your cholesterol levels as much as 10%. Think fresh fruits and veggies, oatmeal, beans, lentils, nuts and seeds. Aim to eat your fruits and veggies instead of juicing/drinking them. And don’t skip the edible skin or peel — there’s loads of fiber there, too.

number 4

Rethink fried foods.

Foods are often fried in oils that are rich in saturated or trans fats. Look for recipes and restaurant items that bake, broil, roast or stir-fry instead. You can also experiment at home with an air fryer, which fries foods without oil.

number 5

Get moving.

Sitting too much can deplete your “good” HDL cholesterol levels. Experts suggest aiming for 150 minutes of moderate exercise — such as brisk walking — each week, but any movement is good movement. Do what you can when you can. 

number 7

Quit or cut back on nicotine products.

Smoking lowers levels of “good” HDL cholesterol — especially in women. At the same time, it can increase both your triglycerides and “bad” LDL cholesterol.

number 7

Go ahead — enjoy that Sunday omelet.

While eggs get a bad rap for being high in cholesterol, you don’t need to give them up. Eggs are high in protein, vitamins, minerals and healthy fat, making them a nutritious choice. Unless your doctor advises otherwise, it should be safe for you to eat up to seven eggs each week.

Sources:
Mayo Clinic. High cholesterol.
Cleveland Clinic. High cholesterol diseases.
Cleveland Clinic. Cholesterol numbers and what they mean.

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Take care of you

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TAKE CARE OF YOU

MARCH 2024

Emotional well-being checklist

How are you doing? You probably hear this question a lot, from friends, family and the people you work with. But how often do you really think about your answer? 

Make time today to check in on your emotional well-being. Use the checklist below to get started. See what you’re doing well and what you can work on. Your Costco benefits are always available with counseling, coaching, tools and resources to support you.

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To-do list for emotional health

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Build resilience.

Your ability to adapt to adversity and bounce back quickly develops your sense of empathy, passion and empowerment.

  • Start each day with one positive thought. 
  • Set realistic goals and move toward them at your own pace. 
  • Reach out to someone in need — helping others adds to your sense of purpose. 
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Stay connected.

Strong relationships can improve your ability to cope with hard times, stress, depression and anxiety.

  • Share a meal, take a walk or chat on the phone with a friend. 
  • Listen and be present during conversations. 
  • Volunteer in your community. 
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Learn new things.

Increasing your brain’s “neuroplasticity,” or the ability to form new pathways, can promote healing and recovery.

  • Listen to and/or learn to play music. 
  • Try a new sport or physical activity. 
  • Make art — color, paint, scrapbook, whatever you like. 
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Take care of your body.

What’s good for the body is good for the mind, as shown in an uplifted mood and reduced risk of anxiety and depression.

  • Follow a sleep schedule to get quality sleep.  
  • Exercise daily — even just 30 minutes works. 
  • Add foods with omega fatty acids, such as seafood and nuts, to keep your cells functioning properly. 
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Feel your feelings.

By getting in touch with your feelings, you get closer to your values and can make intuitive choices.

  • Practice self-compassion when you’re sad or struggling. 
  • Notice your emotions and be curious about what they might be telling you. 
  • Journal or chat with a caring friend to process your feelings. 
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Get help when you need it.

Therapy, counseling and other types of professional support can help you heal, access what you need and create a plan to move forward.

  • Try the new online emotional wellness program, Mind Companion Self-care, for self-guided tools to help you improve your emotional well-being. 
  • Access six free counseling sessions through Resources For Living.
  • Contact your medical provider to discuss which therapy or medication can work for you. 
  • If you or someone you know is in crisis, call or text the Suicide & Crisis Lifeline at 988. 

New resource: Mind Companion Self-care.

This online, self-paced emotional well-being program can give you support where and when you need it. Visit RFL.com/Costco or call 833–721-2320 (TTY: 711) to learn more.  

  • Anxiety
  • Anger
  • Conflicts at work
  • Depression
  • Stress
  • Substance misuse
  • Marriage/personal relationships

Sources:
National Institutes of Health. Emotional wellness toolkit.
American Psychological Association. Building your resilience.
Johns Hopkins University Press. A mental health checklist.
Medical News Today. 5 neuroplasticity exercises to try.
Psychology Today. The key skill we rarely learn: how to feel your feelings.

Use your Costco benefits to support your dental health and mental health. See the resources below to learn more.

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TAKE ACTION

MARCH 2024

Your monthly to-do list for financial well-being

Your financial well-being is unique to you. It’s based on how well you’re able to stay on top of your expenses, how secure you feel about your financial future and whether you have the freedom to make financial choices that allow you to enjoy life. 

Breaking these goals down to small, manageable steps can help you take control of your finances. This month-by-month guide organizes these steps to make it easy to take action throughout the year. Bookmark this page so you can refer back and stay on track.

If you need help getting started, get free one-on-one financial coaching from SmartDollar®. Your coach can guide you through each step. 

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March: Get organized

  • Create a budget. Use the EveryDollar budget app from SmartDollar® to simplify budgeting and help you track where your money is going.
  • Prepare for tax time. Gather last year’s forms and records, and submit your tax return as soon as you’re ready but no later than April 15, 2024.

April: Work on your money management

  • Start or fully fund your emergency account. Aim to save $1,000, then build your account to cover three to six months of expenses. Use your tax refund to replenish your account. 
  • Automate deposits. Set up recurring contributions to your savings account or investment account.

May: Improve your financial standing 

  • Check your credit report. Request this free summary of your credit history from a credit bureau, such as Experian or Equifax, and check for errors.
  • Review your debt. Consider following the debt snowball method from SmartDollar.

June: Do a mid-year checkup

  • Check your budget. Are you sticking to it? If priorities have shifted, adjust accordingly. 
  • Review your investments. The mix of stocks and bonds in your investment funds should match your tolerance for risk and length from retirement.

July: Invest in yourself

  • Practice mindful spending. Waiting a pre-set period (such as 30 days) before you buy will help make sure you really want a particular big–ticket item. 
  • Educate yourself. Find a podcast, book or blog to learn more about financial topics that interest you.

August: Focus on your or your children’s future 

  • Identify and save for your goal. Are you planning to buy a home, travel, or retire at 55? Set money aside each month (automatically through your bank, if possible) to fund your goal. 
  • Open a 529 account. These investment accounts can help you save for your child’s college, graduate school or vocational training.

September: Stay safe online

  • Protect your passwords. The strongest passwords include upper- and lowercase letters, numbers and symbols, and made-up words that don’t appear in the dictionary. 
  • Watch for fraudsters. Don’t open or reply to unsolicited emails asking for financial information, and if the URL looks strange in any way, don’t respond.

October: Give back

  • Donate. Costco’s Workplace Giving Campaign starts this month. Every contribution you make supports the local community and is matched by Costco at 60%. Watch for the notification email. 
  • Volunteer. Donating your time and energy is just as valuable as giving money. Look to your local food banks, schools, nursing homes, and other community resources for opportunities to volunteer.

November: Understand your options

  • Evaluate your insurance. Review your coverage during Annual Enrollment. Get familiar with your voluntary short–term disability options, and your basic life, basic accidental death and dismemberment (AD&D), and long-term disability insurance covered by Costco.
  • Update your estate plan. Review and update beneficiary designations. Create or update your will with help from Resources For Living.

December: Prioritize your retirement

  • Fund your future. Aim to increase your retirement contribution next year. Costco helps you save for your retirement by automatically increasing your contribution annually.
  • Request a Social Security statement. Learn about your future Social Security benefits and current earnings history.

Sources:
T. Rowe Price. Make a fresh start in 2024: your financial checklist for the new year.
Consumer Financial Protection Bureau. Get money smart. 25 tips to improve your financial well-being.

If you’re ready to work on your financial well-being, the following resources can help.

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Get the facts

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GET THE FACTS

FEBRUARY 2024

5 myths about men’s health

There are a lot of misconceptions about men’s health. You may have heard some yourself. And while many aren’t harmful — no, wearing a hat won’t make you go bald — others can lead to more serious health issues.

Clearing up these myths is an important first step. Here are five you should pay attention to.

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number 1

Myth #1: Men don’t get breast cancer.

Although breast cancer is most often found in women, 2,800 men in the U.S. will be diagnosed with the disease each year. Most men don’t know they can get this type of cancer, so they may ignore early warning signs, such as a lump or swelling in the breast. Their condition may go untreated until the disease has progressed and they have more severe symptoms.

Risk factors for men include having a family history of breast cancer, an inherited gene, obesity and age. Getting tested regularly can help men control their risk and seek appropriate treatment if necessary.

number 2

Myth #2: Erectile dysfunction (ED) only affects older men.

This common condition is nothing to feel insecure about. Nearly 40% of men are affected with ED by age 40. While the decrease in testosterone that happens as you get older can play a part, there are a wide range of factors that can cause ED in men of all ages.

Findings show that 71% of men who have experienced issues related to sexual health, including ED, have also been diagnosed with cardiovascular disease or diabetes. In addition, trauma and post-traumatic stress disorder (PTSD) can put men at a higher risk of developing symptoms. Other causes include tobacco use, cannabis use, alcohol or other substance misuse, and certain prescription drugs.

Fortunately, you can make these lifestyle changes to reduce your risk of ED symptoms:

  • Exercise regularly.
  • Quit tobacco and nicotine products.
  • Drink alcohol and use cannabis in moderation.
  • Eat a balanced diet with plenty of fruits and vegetables, lean proteins and whole grains.
  • Maintain a healthy weight.

There are also a variety of treatment options available. Talk to your doctor about the best option for you.

number 3

Myth #3: There’s no benefit to seeing a doctor once a year.

It’s common for men to think they don’t need to see a doctor on a regular basis. But annual physical exams are important for men of all ages, not just when they need a colon or prostate cancer screening, or when there’s a health concern.

Testicular cancer disproportionally affects men in their 20s and 30s. Other threats include early heart disease, high blood pressure and diabetes. Regular checkups are an opportunity to identify health concerns early when they’re easier — and less expensive — to treat.

Establishing a relationship with a primary care provider (PCP) as a young adult can benefit you throughout your life. Your doctor will know your health history and what diseases you may be at risk for. Finding someone you can trust early on can help you as you age and your health needs change.

number 4

Myth #4: If you don’t have any symptoms, you don’t have prostate cancer.

Prostate cancer affects 1 in every 9 men as they age and often doesn’t cause any symptoms until it reaches a more advanced state. One of the ways to reduce your risk is with prostate-specific antigen (PSA) screening test, especially if you’re 55 or older.

If men do have symptoms, the most common are blood in the urine, the need to urinate often or the inability to urinate at all, and pain in the lower back, hips and upper thighs. While these symptoms may be caused by other health concerns, be sure to tell your doctor if you experience them.

You can take steps now to reduce your risk of getting prostate cancer by maintaining a healthy weight and staying active. Choose a low-fat diet with lots of fruits and vegetables. And aim for 30 minutes of exercise most days of the week.

number 5

Myth #5: Depression and anxiety are signs of weakness.

Nearly 1 in 10 men experience depression or anxiety. These are serious health conditions that have nothing to do with being weak or lacking willpower. Much like a physical illness, depression and anxiety can happen to anyone regardless of social class, income level or intelligence.

Symptoms of these mental health conditions often look different in men. They may include feeling restless, tense, irritated or isolated, working all the time or having very little energy, not seeing value in what you do, or experiencing headaches, insomnia and digestive issues. Men may avoid treatment because they worry the stigma of mental illness will cause them to lose the respect of family or friends.

But ignoring depression and anxiety, staying busy or thinking you can just handle it isn’t a solution. These efforts won’t make the condition go away and could lead to more serious challenges. Fortunately, there are proven treatments, including therapy and medication, that can help.

Know the truth

Knowing the truth about men’s health can help you take better care of yourself. Your Costco benefits are there to provide the right care, whenever needed.

Sources:
Centers for Disease Control and Prevention. Breast cancer in men.
American Cancer Society. Key statistics for breast cancer in men.
Advanced Urology. Myths and facts about erectile dysfunction.
Cleveland Clinic. Erectile dysfunction.
U.S. News and World Report. Primary doctors for men.
Prostate Cancer Foundation. Five myths and misconceptions about prostate cancer.
UNICEF. Busted: 7 myths about mental health.
Medical News Today. Men’s mental health: “man up” is not the answer.
Anxiety and Depression Association of America. Men’s mental health.

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LEARN MORE

FEBRUARY 2024

Can quitting nicotine help your mental health?

“It helps me relax.” “It calms me down.” “It gives me energy.” “It helps me concentrate.” This is what nicotine can do, according to some users. Thinking this way can make giving up nicotine even harder, since you may worry that your mental health will suffer if you quit. But recent studies show the opposite is true: Quitting nicotine may improve your mental health.

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How nicotine affects your mood, short-term

Nicotine, an active ingredient in tobacco and e-cigarettes, can briefly improve your mood. Within minutes of inhaling cigarette smoke, vape mist or using chewing tobacco, nicotine causes the release of dopamine, a neurotransmitter associated with positive feelings. Nicotine may also trigger the release of adrenaline, which can give you a surge of energy or focus.

How nicotine affects your mood, long-term

The positive effects of nicotine are short-lived. When nicotine levels drop, you may feel irritable, anxious and restless. Smoke another cigarette or take another chew, and these feelings go away. People perceive this decrease in distress as a benefit of using nicotine products as opposed to what is truly happening — that the distress is a symptom of nicotine withdrawal. This cycle of positive and negative symptoms helps drive nicotine addiction.

“Smokers often believe that cigarettes are the crutch they need when they feel low, but there is good reason to think that smoking is actually making them feel worse,” says Dr. Gemma Taylor, an epidemiologist and behavioral scientist at the University of Bath.

Mental health effects of quitting

In a study published last year, smoking cessation was associated with significant improvements in anxiety and depression among people both with and without mental health conditions.1 This corresponds with a recent scientific review of over 102 studies that concluded that, contrary to smokers’ fears, quitting smoking did not worsen depression, anxiety and symptoms of stress.2

Some evidence suggests that the beneficial effects of quitting nicotine on symptoms of anxiety and depression can equal that of taking antidepressants.3 This is also reflected in self-reports of improved mood and quality of life.

“From our evidence, we see that the link between smoking cessation and mood seems to be similar in a range of people,” says Dr. Taylor. “Get past the withdrawal that many smokers feel when they stop, and better mental health is on the other side.”

Symptoms of nicotine withdrawal can last from several days to a month. The first week is the most difficult, when headaches, cravings and insomnia are most prevalent. Symptoms will taper off the longer you go without nicotine. Nicotine replacement therapy can provide relief.

How to quit

Whether you have a diagnosed mental health condition or not, quitting nicotine in all its forms is good for your overall well-being. Costco’s Tobacco Cessation Program can help. With this program, Mainland and Hawaii employees enrolled in a Costco medical plan work one-on-one with a Costco pharmacist to create a personalized plan to quit nicotine for good. Enrolled employees in Puerto Rico get the same service through Resources For Living. Both programs offer coaching, support and access to over-the-counter nicotine replacement therapy.

Creating an environment to support a nicotine-free lifestyle can also help. Here are some tactics to try:

  • Practice saying, “I don’t smoke,” “I don’t vape,” or “I don’t use tobacco.”
  • Ask people not to use cigarettes, vapes or chewing tobacco around you.
  • Avoid situations where you’d normally light up.
  • Buy oral substitutes, such as toothpicks, gum or hard candy.
  • Find a support group for quitting nicotine.

Quitting nicotine can come with a sense of pride or personal satisfaction in knowing you did something good for yourself. That may ladder up to other improvements in your well-being, such as exercising more or spending more quality time with your family. You may also feel a greater sense of inclusion and social well-being. All these things can improve your mood, self-esteem and health.

1Jama Network. Smoking cessation and changes in anxiety and depression in adults with and without psychiatric disorders.
2Cochrane. Does stopping smoking improve mental health?
3BMJ. Change in mental health after smoking cessation: systematic review and meta-analysis.

Sources:
WebMD. How quitting smoking affects mental health.
Medical News Today. Quitting smoking may improve mental well-being.

If you or a loved one is ready to quit tobacco for good, your Costco benefits are here to help.

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TAKE ACTION

FEBRUARY 2024

How to handle financial stress

Your palms are sweaty, you haven’t been able to sleep soundly for a week and your stomach is in knots. You may be experiencing financial stress, a condition that’s affecting 72% of Americans, according to the American Psychological Association.

But you don’t have to suffer forever. There are strategies you can follow to lower your stress about money. See if they can help you find a sense of peace — even empowerment — over your finances.

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Money worries can hurt your physical, emotional and social well-being

Financial stress can be described as worry, fear and anxiety about economic or financial events. It can sneak up on you out of nowhere and show up anytime, day or night. Chronic financial stress can cause insomnia, headaches, fatigue, weight loss or gain, muscle tension, stomach concerns, and depression. Over time, it can lead to an increased risk of heart attack or stroke.

And it doesn’t stop there. Worries about money can take a toll on your relationships with your partner, family and friends. It can hurt your focus at work. The stress you feel may make you more irritable and cause you to argue or lash out at loved ones. Research backs this up — studies show that finances are what couples fight about most.

Men and money

Cultural stereotypes can add to the stress. According to a Pew Research Center survey, 72% of American men say a man needs to provide for his family to be a good husband or partner.1 This pressure to provide can bring up feelings of guilt or shame if a man doesn’t feel like he’s living up to his potential. Society may also condition men to associate money with their success as individuals or a mark of their character. Money troubles can hurt their sense of self.

6 steps to financial peace

Fortunately, there are actions you can take to help you handle financial stress in a healthy way. Follow these steps to take control of your money.

number 1

Take inventory.

If you’ve been stashing your bills in a drawer, it’s time to take them out. Just because they aren’t in plain sight doesn’t mean they’ll just go away. It may be scary, but facing your debts head on is the most helpful thing you can do to start relieving stress. Organize your bills by closest due date and tackle them one at a time so you don’t get overwhelmed.

number 2

Make a budget and stick to it.

It may not seem like it, but creating a budget gives you more freedom. A zero-based budget is one to try. First, write down your income. Then, write down your expenses. Then, subtract your expenses from your income until it equals zero. This doesn’t mean you have nothing in the bank. It means you’ve given every single dollar a purpose and a job to do. Use the free EveryDollar app from SmartDollar to make budgeting even easier.

number 3

Have monthly budget meetings.

Budgeting can be hard. But doing hard things is easier when you connect with another person in the same situation. It can be your spouse, a family member or a trusted friend who’s encouraging enough to cheer you on but bold enough to hold you accountable.

number 4

Track your expenses.

When you see where your money is going, you’re not wondering where it went. You can start taking responsibility and make changes, which, in turn, will reduce your financial stress.

number 5

Practice gratitude.

If you’re constantly comparing yourself to others, it’s easy to be caught in a trap of wanting what you don’t have and overlooking what you do. Learn what triggers these feelings — social media is a common culprit — and limit your exposure to them. Remember, contentment doesn’t come when we have enough. It comes when we see that what we have is enough.

number 6

Set goals.

When you’re stressed about money, it can be hard to set financial goals. Goals not only keep you motivated, but each successful step toward your goal can increase your confidence and reduce your stress. Start with something small but doable, such as saving 10% of your paycheck for an emergency fund.

quotes

SmartDollar has taken away a lot of confusion and helped me create a monthly budget. I feel less worried about money.

— a Costco employee

1Pew Research Center. Americans see men as financial providers, even as women’s contributions grow.

Sources:
Ramsey Solutions. How to deal with financial stress.
American Psychological Association. Speaking of psychology: The stress of money, with Linda Gallo, PhD.
The Independent. Money problems can take a big toll on men’s mental health — signs someone needs support.

Ready to reduce your financial stress? Turn to these resources to help you change how you handle your money.

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According to the U.S. Surgeon General, we’re facing an epidemic of loneliness in America. This lack of social connection is associated with a greater risk for heart disease, dementia, stroke, depression, anxiety and premature death. And while loneliness and social isolation can affect people at all ages, men tend to struggle more than women do, often with devastating consequences.

But there are simple things we can do as individuals and as a community to restore connection and help heal each other. Watch the video below to learn more.

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