Tag: Behavioral health

topic

Categories
Articles

4 min read

4 MIN READ

FEBRUARY 2025

Take care of your heart, body and mind

Your Costco benefits program is designed to support your physical and mental health to keep your heart, body and mind working their best.

Print

Looking for more? Find other articles below

Your benefits include preventive screenings and blood tests for a healthy heart, chiropractic care and custom foot insoles for a healthy body, and counseling or coaching for a healthy mind. If you need prescriptions for your heart, body or mind, the CHS Cares Medication Adherence Program* is here to support you.

Healthy heart

Preventive care services that keep your heart healthy may include:

  • Your annual physical
  • Blood pressure screening
  • Cholesterol screening
  • Blood sugar (glucose) testing
  • Height and weight measurements

Your primary care provider can tell you which services are right for you and how often to have them, based on your age, gender and medical history. Your PCP can also help you “know your numbers” (your test and screening results) and what they mean for your health.

Support for high blood pressure and diabetes

If you are diagnosed with or are at risk for diabetes or high blood pressure, your doctor may recommend medication or changes to your diet or exercise. It can be hard to know where to start.

Omada can help you manage your care between visits to your doctor. This app-based program provides you with:

  • A personalized program to guide you
  • Tools, such as a smart scale, glucose meter and/or blood pressure monitor (yours to keep)
  • Support from a clinical specialist, as needed
  • An Omada health coach to keep you on track 

Get started at OmadaHealth.com/Costco or call 888-409-8687.

Healthy body

Keeping your body healthy is easier when you’re not in pain. Use these benefits to help reduce aches and pains.

Chiropractic care 

If you or a family member is experiencing back pain, neck pain, headaches or arthritis, working with a chiropractor might offer relief. 

Changes to your Aetna** chiropractic care benefits in 2025 include:

  • The Aetna medical plan covers up to 30 chiropractic visits per year.
  • You no longer need to meet your plan’s deductible and coinsurance. 
  • Your plan’s PCP copay applies. 

Custom foot insoles 

If you are suffering from foot, knee or back pain, custom foot insoles may help. FitMyFoot offers custom foot insoles to all Costco employees and family members at a cost of $75 per pair. No prescription is needed.

  • Download the FitMyFoot app and scan your feet.
  • Then visit FitMyFoot.com/costcoemployee to place your order.
  • Your custom insoles will be shipped to your home address.
  • Get up to 3 pairs of custom insoles per year covered by your Aetna medical plan. Deductible and coinsurance apply.
    • Full-time employees who have already met their deductible will pay a 10% coinsurance, or $7.50 per pair. 
    • Part-time employees who have already met their deductible will pay a 20% coinsurance, or $15.00 per pair. 

Virtual physical therapy 

Omada for Joint & Muscle Health offers virtual one-on-one physical therapy with a licensed physical therapist at no cost to help you bounce back from an injury, build strength and flexibility, prepare for a new exercise program or stay pain-free during everyday activities. Visit msk.omadahealth.com/Costco or call 888-409-8687 to get started.

Note: Omada for Joint & Muscle Health is not available to residents of Illinois. For assistance finding physical therapy, contact your Aetna Health Concierge at 800-814-3543 (TTY: 711).

Healthy mind

An important part of your annual physical is a depression screening. Your doctor may give you a questionnaire to fill out or talk with you about:

  • How often you feel depressed or hopeless 
  • Whether you’ve lost pleasure in things you used to enjoy 
  • Trouble falling or staying asleep 
  • How often you feel tired or have little energy
  • Eating too much or too little 

Identifying and treating depression or other mental health concerns can improve your life. Feeling better is possible, and help is available, 24/7.

Support for mental health

Resources for Living (RFL), your Employee Assistance Program (EAP), is a valuable resource for mental health care or simply to help with everyday life. Services are available to all Costco employees and their household members. Dependent children living away from home can use RFL up to age 26.

Find support for:

  • Anxiety, depression, stress and grief
  • Family, parenting or relationship challenges
  • Substance use concerns
  • And much more

Services include:

  • In-the-moment mental health or crisis support, 24/7
  • 6 free counseling sessions per person, per issue, per year, with in-person, virtual and chat options
  • Well-being coaching to help you meet almost any personal goal

3 ways to find a therapist with RFL

  • Alma*: Access the Alma mental health counseling platform at RFL.com/Costco to help you find the therapist that’s right for you. Search by specialty, gender, language and more. Schedule unlimited free 15-minute consultations until you find the right fit. Then get automatic authorization to start your 6 free sessions.
  • RFL Care Partner: Connect with a Care Partner by live chat on the website or by phone at 833-721-2320 (TTY: 711). They can help you find a therapist and even schedule your appointments.
  • Talkspace: On-demand text or video chat therapy with a licensed therapist is available for teens age 13+ and adults. Get your first 6 sessions free, then copays apply. Visit RFL.com/Costco to get started.

Staying healthy with medications

Your doctor may prescribe medication for you heart, body or mind to help you reach or maintain your best health. Taking your medications as directed by your doctor — known as “medication adherence” — may seem like an easy thing to do. But research shows that nearly 50% of people don’t take their medications as prescribed.1 When this happens, a condition may worsen, which can lead to increased ER visits and hospital stays.

Costco Health Solutions (CHS)* can help. The free CHS Cares Medication Adherence Program* connects you to an expert pharmacist who can help you:

  • Work through barriers that are getting in your way, such as side effects or forgetfulness 
  • Simplify medication routines 
  • Learn simple and effective ways to improve adherence

Click here or call 800-890-5548 to schedule an appointment with a CHS pharmacist.

Note: Appointments are in Pacific Time.

1National Institutes of Health. Medication adherence: WHO cares?

*Not available in Puerto Rico.
**Available to mainland employees only.

Sources:
American Heart Association. Heart-health screenings.
American Family Physician. Screening for depression.

Categories
Articles

Explore more

EXPLORE MORE

JANUARY 2025

How wonder can help you reach your goals

Do you imagine a life where you feel more energized, more confident and more connected? Experiencing wonder — for example, watching a beautiful sunset — can help jumpstart an improvement in your emotional well-being so you can move toward these or other personal goals. 

Finding wonder in your everyday life is a skill you can develop. The first step is to be mindful and present to the world around you. Need help learning how? Turn to Resources for Living (RFL). You can access free mindfulness digital tools or take advantage of a new benefit, free and confidential well-being coaching.

Print

Looking for more? Find other articles below

How wonder works

Research finds that experiencing wonder, or awe, a few times a week can calm down the nervous system and decrease negative thinking. It can also trigger the release of oxytocin, the “love hormone” that promotes trust and bonding.1 People who experience awe reported feeling greater life satisfaction and improved well-being.2

Four ways to tap into wonder

Try these activities to bring the positive effects of wonder into your life. 

number 1

Take an “awe walk.”

Pick someplace you’ve never been or imagine you’re walking in a familiar place for the first time. Turn off your phone, take a few deep breaths and tune into your senses. You may find what you notice — the perfect snowflake, a bird’s melodic chirping — gives you a sense of peace and connection.

number 2

Look for moments of kindness.

Pay attention to the people around you. Catch them doing good, such as giving up their seat on a bus. Reading or watching videos about inspiring people can also trigger awe.

number 3

Listen to music that moves you.

You know the songs — the ones that send shivers down your spine or give you goosebumps. This music can take you out of yourself and lessen stress and negative emotions.

number 4

Be open to what’s possible.

Get out of your comfort zone. Seek opportunities for growth and change. Then be awed by what you can accomplish.

A great way to make this happen is to work with an RFL well-being coach. You can have as many free and confidential sessions as you’d like to help you meet whatever goal you want to achieve.

Use your sessions to:

  • Take on a new challenge, such as running your first 10K or half-marathon
  • Develop empowering habits, such as effective time management
  • Build relationships skills, such as improving communication and social skills

Get started by visiting RFL.com/Costco or calling 833-721-2320 (TTY: 711). 

Take time to smell the roses and reach for the stars. And remember, your Costco benefits are there to back you up.

1The New York Times. How a bit of awe can improve your health.
2The Washington Post. Why it is awesome that your brain can experience awe.

Sources:
The New York Times. This kind of walk is much more than a workout.
Sage Journals. Awe as a pathway to mental and physical health. 

Categories
Articles

Take action

TAKE ACTION

DECEMBER 2024

How and why to take a social media break

The average person spends 2 hours and 23 minutes per day on social media.1 What could you do if you got that time back?

While quitting social media for good may not be an option, taking a break can make a difference in your health and happiness. This is especially true for teens and tweens, whose social media habit can lead to things like sleep deprivation and a negative self-image.

Print

Looking for more? Find other articles below

What a social media break can do for you

Research suggests that although social media can be useful, it can also increase stress, anxiety, depression and even make you feel lonelier.2 By taking time off, you can gain:  

  • More opportunities to connect with friends and family 
  • Better mood 
  • Higher self-esteem 
  • A deeper sense of gratitude 
  • More relaxation and contentment 

Try grabbing a coffee with a friend, digging into a good book or taking a walk in nature. Then notice the difference it makes.

How to get started

There are no set rules on taking a social media break. You may simply limit your time to 15 minutes a day. Or opt to tune out completely for two weeks or more. Once you’ve figured out what you’re going to do, you may want to announce your plan online if you think people might worry about your absence or just to make it feel more real.

Here are a few quotes people have used with their social media break announcements that might inspire you. 

If you find taking a break more difficult than you originally thought, reach out to Resources for Living for counseling and digital resources to help you manage your social media time. Be patient with yourself and allow some backsliding now and then. Your efforts will pay off in the long run.

1Soax. What is the average time spent on social media each day?
2Harvard Summer School. Need a break from social media? Here’s why you should — and how to do it.  

Sources:
The Tiny Life. How to take a 14-day social media break — A practical guide to reclaiming your time with social media detoxing.
Cleveland Clinic. When (and how) to take a social media break 

Categories
Articles

Video: 2025 Benefits changes

VIDEO: 2025 BENEFITS CHANGES

NOVEMBER 2024

The hot list: Benefits changes for 2025

Want to know what’s coming in 2025? Watch this new video so you can learn about the new and enhanced benefits arriving soon.

Print

Looking for more? Find other articles below

+

Show transcript

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 
  • Available for you and each dependent enrolled in Aetna Medical and Dental® plans  

Maternity incentive*

  • 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 Maternity Program 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

No-cost visits to 98point6®** 

  • Text-based visits to board certified doctors for a $0 copay
  • Available to you and your dependents age 1+ enrolled in a Costco medical plan  
  • Get visit-ready by registering at 98point6.com/Costco or on the 98point6 app 

FitMyFoot 

  • All employees and their family members can get custom foot insoles for $80 per pair to help with foot, knee or back pain
    • Download the FitMyFoot app to scan your feet 
    • Then visit FitMyFoot.com/CostcoEmployee to place your order
    • 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 therapy sessions 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

WeightWatchers

  • Your monthly rates are now even lower! $9 for you and $14.50 for your spouse or domestic partner and dependents 18+ 
  • Visit WW.com/Costco or call 866-204-2885 to learn more 

LifeMart

  • Discounts on gym memberships, virtual fitness and childcare** programs 
  • Click here to access your employee savings 

Sleepio

  • A no-cost, online sleep improvement program
  • Clinically proven to help you clear your mind, get better sleep and have better days in just 6 weeks
  • Available to you and your dependents 18+ enrolled in a Costco medical plan
  • To get started:
    • Visit Sleepio.bighealth.com/Costco and complete the coverage check
    • Click the link in the confirmation email you receive to download the Sleepio app and create your account
    • Complete the baseline sleep quiz and start seeing the benefits of Sleepio

Cylinder** Available now!

  • Expert help and support for gut health and digestive issues, no diagnosis needed
  • Available at no cost for you and your dependents 18+ enrolled in a Costco medical plan 
  • Get started at Go.CylinderHealth.com/Costco (access code: Costco) or call 888‑246‑5019

Dependent basic life insurance

  • Your dependents enrolled in a Costco medical plan automatically receive basic life insurance with Unum at no cost to you.
  • Coverage increases from $1,500 to $3,000 for each enrolled dependent

New programs and services are available January 1, 2025. Visit Costcobenefits.com to learn more.

*Available to the Mainland only.
**Not available in Puerto Rico.

Categories
Articles

Get support

emotional well-being icon

GET SUPPORT

OCTOBER 2024

Are you feeling election stress?

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. 

Print

Looking for more? Find other articles below

4 tips to help you destress

number 1

Develop curiosity and build strength 

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.

number 2

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. 

number 3

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. 

number 4

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.

Categories
Articles

Explore more

emotional well-being icon

EXPLORE MORE

OCTOBER 2024

Mood-boosting ideas for World Mental Health Day

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*.  

Print

Looking for more? Find other articles below

Watch video

+

Show transcript

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.

Categories
Articles

Watch now

emotional well-being icon

WATCH NOW

SEPTEMBER 2024

Video: Warning signs of suicide 

Suicide affects people of all ages. It’s the second leading cause of death for children ages 10 – 14 and for adults ages 20 – 34, and among the top 9 leading causes of death for all people up to age 64.1

Suicide Prevention Month, happening this September, is a time to acknowledge the pain and suffering of those struggling with suicidal thoughts and the impact on their families, friends and communities. It’s also a time of hope. Suicide can often be prevented. Knowing the warning signs for suicide, and how to get help, can save lives.

Please take time to watch the video below from Resources for Living. You’ll learn what thoughts, feelings and behavioral changes may signify that someone is thinking about suicide.  

If these warning signs apply to you or anyone you know, get help as soon as possible by calling or texting the Suicide & Crisis Lifeline at 988.

Print

Looking for more? Find other articles below

Watch video

+

Show transcript

1Centers for Disease Control and Prevention. Facts about suicide.

Sources:
Resources for Living. Video: Warning signs of suicide.
National Institute of Mental Health. Warning signs of suicide.

Categories
Articles

Learn more

physical well-being icon

LEARN MORE

AUGUST 2024

The superpowers of ADHD

NOTE: With more than 14,000 Costco employees or their family members diagnosed with attention deficit hyperactivity disorder (ADHD), many of us are familiar with the struggles of ADHD. Being easily distracted, forgetful or fidgety are just a few. The condition can be challenging for kids, teens and adults, and may look different for everyone. But did you know that ADHD often comes with superpowers?

Print

Looking for more? Find other articles below

ADHD is not the same for everyone

ADHD is a variety of symptoms that can be grouped into two main types:

ADHD in males

Males are three times more likely to be diagnosed with ADHD than females, often because the combined type symptoms are more visible at school, at home or at work.

ADHD in females

Women may go undiagnosed for decades as their symptoms may be less noticeable. Girls with ADHD are often good at masking or flying under the radar by hiding their condition.

ADHD superpowers

In a recent employee podcast, Costco Director of Employee Benefits Celeste Parker spoke about her family’s challenges with ADHD and anxiety, as well as the “superpowers” she sees in her son, who was diagnosed with ADHD.

Here are some of the many strengths and talents that can be found in those with ADHD: 

  • Lots of energy: Enthusiasm for life can bring drive, motivation and lots of activities to enjoy. This extra energy can also help kids with ADHD excel at sports, which can be a source of pride for them.
  • Strong problem-solving skills: Most kids with ADHD are very good at thinking on their feet. 
  • Creative thinking: Thinking outside the box means different ideas and perspectives that can lead to innovative solutions.  
  • Ability to zone in and focus: Hyperfocus is a state of intense concentration, which can be very helpful when a big project is due the next day, or if there’s a topic your child wants to learn more about.  
  • Multi-tasking and flexibility: The ADHD brain can jump quickly from one topic to another, allowing for adaptability and the ability to thrive in chaos.  

How to help develop your child’s superpowers

The challenging behaviors naturally get a lot of attention. Some of the qualities that come along with neurodiversity have a positive side, too — including instincts and skills that can be nurtured to help your child grow steady, confident and strong. You can help your child identify and focus on their strengths and build their self-esteem.

Positive reinforcement

Acknowledging when your child does something right can be a powerful motivator. Tell your child when they’ve done something they should be proud of.

Structured environment

Kids with ADHD don’t always love routines, but they thrive when routines are in place. Schedules that your child can see and follow, or a distraction-free homework area can help them feel in control.

Open communication

Allow your child to express their thoughts and feelings so you can work on challenges together.

Advocate for your child

RethinkCare can help you talk to your child’s teacher and support you through the process of setting up an Individualized Education Program (IEP) or 504 when needed. Section 504 is the federal requirement for public schools to provide a free and appropriate education. Click here to register for your free account, available to all employees with children of any age.

Therapy

Learning to control impulses and emotions can improve life at school and at home. Telemynd* offers therapy for kids age 5+ with flexible scheduling and the ability to complete the first session in less than a week. This program is available to those enrolled in the Aetna® medical plan. 

Medication

Your child’s therapist can help you decide if medication is appropriate for your child. Sometimes it’s a short-term fix that helps a child build long-term habits, while others may need it longer.

Wondering if you or your child has ADHD?

We all experience some of these symptoms from time to time. But if they’re affecting your daily life, support is available. Your Costco benefits can help you and your child flourish. This includes coping strategies, therapy and medication if needed. 
 
Call Resources for Living at 833-721-2320 (TTY: 711) or visit RFL.com/Costco to access six free counseling sessions per issue yearly, for you, each of your household members regardless of age, and each of your dependent children up to age 26 who may live away from home. 

You can also visit Telemynd.com/Costco to get started with virtual therapy or psychiatric treatment for kids age 5+, teens and adults. 

*Available on the mainland only.

Sources:
Mayo Clinic. Adult attention-deficit/hyperactivity disorder (ADHD) – Symptoms and causes
National Institute of Mental Health (NIMH). Attention-Deficit/Hyperactivity Disorder (ADHD)

Categories
Articles

Watch now

emotional well-being icon

WATCH NOW

AUGUST 2024

Video: What everyone needs to know about bullying

Pushing and hitting. Cruel words. Online threats. Exclusion. These are all forms of bullying, which can be devastating to a child’s, teen’s or adult’s mental health. Find out how to spot the signs of bullying and what we all can do to make a difference in this important video from Resources for Living.

If your child is a victim of bullying, let them know that it’s not their fault and that you are there to help. If your child is bullying others, set expectations and consequences to help guide them down a different path. Telemynd* can offer additional support with therapy and psychiatry for parents and children dealing with bullying.

Print

Looking for more? Find other articles below

Watch video

+

Show transcript

Categories
Articles

Get help

emotional well-being icon

GET HELP

JUNE 2024

A caregiver’s guide to setting healthy boundaries

What’s the most important job for a caregiver? It’s probably not what you think. When you take on the responsibilities of caring for another person, be it a grandparent, an aging parent, a sick friend or relative, or an older disabled child, self-care must come first. To use a familiar metaphor, you need to put on your oxygen mask before helping others.  

If you are or will be a caregiver, look to your Costco benefits to support you in this crucial role. And if you have a caregiver in your life, be sure to acknowledge the hard work they do and reach out to offer help when you can.

Print

Looking for more? Find other articles below

Why self-care is important 

The rewards of caregiving are many. It can feel good to give back to someone who has cared for you. Or give you sense of satisfaction and pride knowing your loved one is well cared for. But caregiving can also put a strain on your mind and body.

The levels of stress hormones in caregivers are 23% higher in comparison to non-caregivers. 40 – 70% of caregivers experience symptoms of depression. 14% use alcohol to cope. And in one survey, over 30% of unpaid caregivers had considered suicide. 

These statistics show that it’s normal for caregivers to feel these difficult emotions. And that it’s ok to feel this way. Admitting that you’re struggling takes courage. It’s the first step in preserving and/or recovering your well-being.

How to build a boundary

You can only give quality care if you know your own needs and limitations. When these needs are unmet or demands are excessive, you might feel guilty or distressed—neither of which can help your situation. Creating boundaries is a way to lay the foundation for positive self-care habits. 

But how do you go about creating healthy boundaries? Follow these steps.

number 1

Accept your emotions, good and bad. 

When negative feelings show up, you may want to hide them. But these emotions have important underlying messages.

Anger and frustration notify you of unfair or unsustainable conditions, such as having to give care late into the night when you have to work the next day. Fear arises from uncomfortable events colliding with limited resources, such as taking on medical duties when you aren’t a trained medial professional. Resentment stems from feeling unappreciated or trapped, such as being unable to attend important social events due to your caregiving duties. Guilt displays our genuine wish to treat others well, such as wanting to be more patient with your loved one but feeling time pressure.  

Recognizing what these emotions mean can help you identify potential boundaries.

number 2

Set boundaries according to your goals.

What will help you feel better in daily life? Make a list of healthy habits or a tangible goal to work toward. Then set up and communicate your boundary to keep yourself on track. Slowly but surely, you’ll be able to construct a more sustainable lifestyle. Here are some examples to get you started.

Goal:
Exercise 2 – 3 times per week

Boundary:
“I will be going on a walk after your morning routine on days I feel up to it. I wanted to let you know that’s on my schedule, and you’re welcome to join me whenever.”

Goal:
Sleep 8 hours a night

Boundary:
“Let’s have all your nighttime needs met by 9 p. m., so I have an hour to wind down before sleep.”

Goal:
Engage in activities that you enjoy

Boundary:
“I need some time to recharge. Let’s find a window of a couple hours in the next two days when you won’t need my help, or when someone else can take over.”

number 3

Reach out to others. 

Friends, family members, physicians, therapists, community groups and online support networks may not be in your shoes, but they have the resources and are willing to listen and work with you through tough situations.  They can provide you a break and a safe space to vent. Asking someone else for help is a great gift and can strengthen both your confidence and the connection between you. 

Supportiv can quickly connect you online with other caregivers who understand. So, no matter what you’re dealing with, you won’t feel so alone. This totally anonymous service is free to Costco employees.

number 4

It’s ok to politely say no.

When asked if you can do an extra assignment or take on another duty, think about whether you can handle it. If you hesitate for a second, then you should not be picking up new tasks. Saying no to someone is not rude or mean. It demonstrates that you know your limits.

number 5

Build community outside of your caregiving relationship.

Understand that you need a wide circle of support. Build a community that’s not just family, but also people from different parts of your life, such as coworkers, neighbors, and friends old and new. Expose yourself to people who make you laugh and lift you up. There’s no room for guilt when you fill the room with people who support you.

Boundaries are meant to protect you and the person you care for, to preserve your caregiving relationship, and to create a more functional partnership. By showing the courage to value your own needs, you enhance the quality of care you provide.

It’s not always easy to ask for help. But taking care of you is the only way you can take care of others. Look to the resources below for help.

Sources:
Supportiv. The impact of caregiving on your physical and mental health. 
Supportiv. Maintaining boundaries as a caregiver: go from guilt to glow.