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JUNE 2024

Teens, tweens and social media: the good, the bad and how to make the best of it

Social media has become a part of daily life for most Americans. It’s the same for teens and tweens. Up to 95% report using a social media platform, with almost a third saying they use social media “almost constantly”. 

While we’ve all read about cyberbullies and other online threats, social media can also give teens a sense of community, acceptance and belonging. This begs the question: Is social media good or bad for our teens?

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The good parts

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Connection

In a 2018 Pew survey, 81% of teens said that social media helped them stay connected to their friends. 69% felt it allowed them to interact with a more diverse group of people. 68% said they found people online who would support them through tough times.

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Self-expression and personal growth

Social media can help teens express themselves and teach them new skills. It exposes them to more perspectives and opinions. It makes sharing information easier. And it can provide teens with support from other people with whom they have hobbies or experiences in common.

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Support for mental health

Anxious teens may find connecting online easier than in-person meetings, alleviating their loneliness. Teens who belong to groups that often get marginalized may find their tribe using social media. Social media that’s humorous or distracting can help a stressed teen cope with a challenging day.

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Relationship-building

Some young people use social media to “build their brand” for social, school or business ventures. From reselling clothing or crafts on sites such as Depop or Etsy, to building a following for passion projects, such as car restoration, a social media presence can be a key tool for success.

The bad parts

Highly addictive

Because social media is designed to keep users coming back for more, it can be very addictive to the teenage brain. Adolescence is a period of significant brain development, making teenagers especially vulnerable to the built-in immediate gratification of shares, “likes,” comments and followers — especially since social media is always “on”.

In addition, emerging research suggests that short-form videos, such as those on TikTok and Instagram, are shortening attention spans. This can increase stress levels and interfere with school performance.

Sleep deprivation

According to the Centers for Disease Control, more than 70% of high schoolers don’t get enough sleep. Staying up late scrolling social media can contribute. Adolescents who don’t get enough sleep have a higher risk of obesity, diabetes, injuries, poor mental health and problems with attention and behavior.

Negative self-image and poor mental health

Social media is full of carefully crafted and filtered profiles. The perfect look and life of their favorite influencer can encourage teens and tweens to have unrealistic expectations. This can lead to body image concerns, eating disorders and poor self-esteem. 

Cyberbullying can be even more severe than in-person bullying. Abusive messages or images can be sent anonymously, shielding perpetrators from consequences. Plus, by posting pictures of themselves, teens may unwillingly open themselves up to vicious comments and unwanted shares. Teens may find it hard to escape this form of bullying  since rumors can spread farther, faster and be around for a long time.

In addition, the pressure to stay on top of the latest trends and opportunities can increase stress associated with FOMO (fear of missing out). Research has found that teens who spend more than three hours a day on social media face double the risk of experiencing symptoms of depression and anxiety. 

If your teen is struggling with any of these issues, Telemynd’s* expert therapists and psychiatrists offer help for sleep issues, cyberbullying, poor body image, ADHD, depression and anxiety.

Oversharing and regret

With the teenage brain, it’s common to make a choice before thinking it through. Teens might post something when they’re angry or upset and regret it later. Or share things that they’re not supposed to. This can be embarrassing and bring unwanted attention far beyond their close friend group.

5 ways to keep your teen in the good zone

So how can you try to ensure that your teen stays safe and has more positive experiences on social media? These 5 simple tips can help.

number 1

Talk about it

Check in with your teen about how social media’s working for them right now. Let them share their feelings about the time they spend on Instagram or Snapchat. Ask them what they find interesting and, if possible, suggest activities they could do to support that interest. If you’re concerned that your teens can’t control their social media use, talk about your concerns in a nonjudgmental way. Give your teens a chance to share their perspective on what they think could improve their experience.

number 2

Set a good example

It’s easy to jump on your phone to catch up on things when you get home from work. But remember, your behaviors are a model for your kids. When they’re talking to you, put your phone down. Make it a rule that everyone turns their phone off at mealtime. Be thoughtful about what you share on your own social media accounts and don’t post when you’re angry or upset. Show your kids that they control their social media use, it doesn’t control them.

number 3

Avoid toxicity

Discourage your teens from friending just anyone or engaging with people whose behavior is hurtful, demeaning or toxic. Rather than telling them who to connect with and who to avoid, share your own experiences with friends, both good and bad, to show that you can relate. Do your best to be non-judgmental and empathetic. And let your teens know they can always talk to you if they are worried about social media interactions that can be harmful to themselves or others.

number 4

Urge them to stay grounded

If your teens are seeing things on social media that make them feel like they don’t measure up, point out that not everything they see is real. The opposite is true, too — if they’re racking up likes for their social media persona, remind them that their real self is great, too. Either way, champion the idea of cultivating some screen-free time so they can stay in touch with who they are in real life.

number 5

Set boundaries

Remember, you know your kid best. If social media seems to make them feel worse, not better, about themselves, or you’re concerned about the amount of time they spend online, setting limits as a family could help. RethinkCare’s podcast Screen time, video games and social media can give you some ideas.  

If you or your tween or teen could benefit from some extra support navigating social media, ask for help. Start by learning more about the resources below.

Sources:
U.S. Department of Health and Human Services. Social media and youth mental health.
Mayo Clinic. Teens and social media: what’s the impact?
Centers for Disease Control. Sleep and health.

*Available only on the mainland.

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JUNE 2024

Self-care tips for dads

Fatherhood brings joy, pride—and sometimes, pressure. Many dads feel they have to do everything well, including excelling at work, being a role model to their kids, providing a safe home, ensuring financial security for their family and staying strong, both physically and mentally. 

When there’s so much focus on the family, it’s easy for dads to leave out caring for themselves. But self-care benefits everyone. Taking care of your own needs first allows you to be more present, loving, and supportive of others. 

If you want to be the best dad, grandpa, uncle, stepdad or big brother you can be, self-care is essential. And that goes beyond basic healthy habits, like eating well, exercising, getting enough sleep and staying hydrated. Get started with the tips below.  Your Costco benefits can also support your efforts with therapy, coaching, digital tools and more.

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6 ways dads can practice self-care

Listen to music.

Music can raise your spirits, as it triggers the release of dopamine, the feel-good hormone. Songs from your youth can do even more. According to Psychology Today, feelings of nostalgia can offer relief from present stress and prevent loneliness. It’s also a good way to connect with your kids — they may roll their eyes at “dad’s music”, but it can become something special between the two of you. Play some Springsteen, Green Day, 90s hip hop or listen to “Thriller” again if it makes you smile.

Have a good laugh.

Laughter cools down your stress response and aids in muscle relaxation. It truly is the “best medicine.” Check out dad jokes on YouTube, rewatch your favorite over-the-top comedy, scroll through SNL sketches. For device-free laughs, talk to a funny friend or try laughter yoga (yes, this really is a thing).

Stay connected.

When you know there are people who support you no matter what you’re going through, it can improve your outlook on your life. Hanging with friends, being part of a dad’s group, or joining a peer-to-peer online support group through Supportiv can relieve stress and give you a sense of belonging and acceptance.

Go outside.

Spending time in the sunshine offers a free hit of serotonin to help improve your mood and boost feelings of happiness and well-being. Take a walk, jump on your bike, or settle down on a comfortable park bench for some mindless people watching. Aim for at least 120 minutes per week.

Pamper yourself.

Give yourself permission to take care of your appearance. Get a haircut if you’d like. Think about getting a pedicure, especially if you’re on your feet all day. Experiment with beard oil. These things can boost your mood and your confidence.

Stretch.

Not only does stretching improve your mobility and flexibility, but it can also increase your body’s level of serotonin, the hormone that reduces stress and stabilizes your mood. Add 5 – 10 minutes of stretching throughout your day for a quick pick-me-up.

Self-care isn’t selfish. By taking care of yourself, you’ll be an even better dad than you already are. Your Costco benefits are here to help.

Sources:
Healthy Dad Hacks. Self-care for dads: what it is, why needed, 14 ideas. 
Psychology Today. The psychological effects of nostalgic music.
Mayo Clinic. Stress relief from laughter? It’s no joke.

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MAY 2024

Managing anxiety for kids and teens

Has your child frequently complained about feeling sick to their stomach? Does your teen seem increasingly irritable or withdrawn? Have your kids stopped doing the things they used to enjoy? These may be signs of anxiety.

Anxiety disorders are the most common childhood mental health condition, affecting 1 in 8 children.1 They are also highly treatable with the right care. Read on for information about childhood anxiety and how you can help your child build skills and resilience to manage their symptoms.

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Forms of anxiety

Anxiety is a normal human response to stress, danger or a threat. But if the anxiety persists once the threat is gone or the threat never existed in the first place, it can get in the way of your child being able to live their life. This may indicate that they need help.

Anxiety can show up for kids in a lot of different scenarios, including:

  • Separating from primary caregivers
  • Social situations that can bring up fears of not fitting in or being judged or bullied
  • Worry about grades or doing well enough
  • Fear of failure or the unknown
  • Irrational, unspecified or obsessive fear
  • Worry about germs or contamination

It’s common for kids to feel anxiety on multiple fronts, such as feeling anxious about attending a class for both social and academic reasons.

Signs of anxiety

Since anxiety disorders tend to run in families, they are most likely caused by a combination of genetics and environment. Here are some signs of anxiety that occur within:

Any
age

Trouble sleeping

Low appetite

Excessive worrying or negative thoughts

Irritability 

Constantly looking for reassurance

Younger children

Headaches or stomachaches 

Having accidents at night

Returning to behaviors that they had outgrown (regression) 

Acting out 

Frequent crying 

Being clingy or fidgety 

Touching crotch area (more common in boys) 

School-age children, teens and tweens

Avoiding school and other social settings

Trouble concentrating 

Withdrawing from family and friends 

Not keeping up with personal hygiene 

Angry outbursts 

Physical symptoms: headaches, stomachaches, racing heart, muscle tension, missed periods, sweating or blushing

Short videos are available to help parents understand childhood anxiety. Watch this video for a deeper dive into the symptoms of anxiety and this video to learn more about anxiety in younger kids.

Anxiety and other mental health conditions 

Childhood anxiety often occurs along with a range of mental health conditions, including developmental differences and learning challenges. Here are some that are most common.

Anxiety and panic attacks

A panic attack is a period of intense fear and anxiety that can last minutes or hours. It may be triggered by something stressful, though many are unexpected. Panic attacks most often start in the tween or teen years and can become so severe that the child may be afraid to leave home. Symptoms can include a racing heartbeat, tightness in the chest, lightheadedness, stomach cramps, shaking legs, and fears of losing control or dying.

Anxiety and depression

Depression and anxiety disorders commonly occur together in children, even sharing some symptoms such as trouble sleeping, increased irritability, and withdrawing from friends or activities. In fact, kids who have anxiety as children are more likely to have depression as teens.

Anxiety and ADHD 

About 3 in 10 children with attention-deficit/hyperactivity disorder (ADHD) also have an anxiety disorder.2 These conditions can look very much alike in certain circumstances. Some of the symptoms of ADHD can be the same as the symptoms of anxiety. If your child is struggling, a counselor or therapist can determine how best to support your child.

What you can do

If you’re a parent or caregiver, your child’s health and well-being couldn’t be more important. Following these steps when your child’s anxiety is interfering with their normal activities can be life changing for your child and your family. 

number 1

Have calm, open conversations.

Approach conversations when your child is anxious  with empathy, compassion and honesty. It’s important to be patient as you help your child navigate solutions. Try to:

  • Validate their feelings. Let them know it’s okay to feel stressed out, worried or afraid.  
  • Model coping. Talk them through your own experiences with anxiety. For example, if talking to a neighbor made you feel anxious, let your kids know how you feel and how you’re planning to cope, maybe by drinking a glass of water and taking a walk around the block. 
  • Avoid blanket reassurances. Saying “that’s not going to happen” isn’t necessarily true. Instead, let your child know you have confidence that they can handle what they fear. 
  • Encourage your kids to give anxiety a name. Anything from Bob to Voldemort. Doing so helps create space between them and what they’re feeling. And it can make anxiety easier to talk about. Another tip: Instead of saying, “I am anxious,” reframe it as, “I’m feeling anxious.” This helps reinforce that the feeling is temporary. And it’s not a part of their identity.
number 2

Help them face their fears.

If kids have anxiety about something, they tend to avoid it. That’s true even for adults, who may find it hard to do tasks that are intimidating or overwhelming. Avoiding a task can keep kids safe in the moment, but it also reinforces the idea that they can’t do it, or they can’t tolerate their anxiety.  

While it’s natural to want to swoop in and rescue your child when they’re in distress, making a plan to approach the things that they’re afraid of will be beneficial in the long run. Over time, their anxiety will be lowered because their new learning will make them more resilient. It will reinforce the fact that they can do hard things. 

number 3

Seek professional help.

One of the best ways to treat anxiety is with counseling. Your Costco benefits offer several resources to help you help your child.

  • Telemynd* can provide quick access to therapists and medication management for children ages 5+, teens and adults if you’re enrolled in an Aetna® medical plan. Worry and anxiety are the top reasons Costco employees pursue therapy with their child.  
  • Talkspace, a program from Resources for Living, is an on-demand video chat- and text-based therapy program, available 24/7 to teens age 13+ and adults. The first six sessions are free to all Costco employees, their household members and dependent children up to age 26.

*Available only on the mainland.
**Not available in Puerto Rico.

1National Library of Medicine. Anxiety in children.
2ADDitude. Which came first: the anxiety or the ADHD?

Sources:
WebMD. Recognizing childhood depression and anxiety.
American Academy of Child & Adolescent Psychiatry. Panic disorder in children and adolescents.
The Baker Center for Children and Families. Helpful tips for parenting anxious kids and talking about anxiety.

Check out the resources below to get the support your family needs — much of it at no cost to you.

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MAY 2024

How to give your brain the rest it needs

It’s common to think of rest as taking a nap or relaxing on the couch in front of the TV. But true rest, according to experts, isn’t an entirely passive experience.  

“The most restorative kinds of rest — the things that recharge our mental and physical batteries most effectively — are the things that are active,” says Alex Soojung-Kim Pang, author of the book Rest: Why You Get More Done When You Work Less. “Going for a long walk or working out can give us more rather than less energy and leave us feeling more mentally rewarded.”

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Your brain at rest

The advocacy for more rest is backed by science. When researchers began mapping brain activity, they were surprised to learn that the resting brain is still an active brain.

Shifting attention from a task that requires concentration to daydreaming or reflection (something needing less active mental focus) activates the brain’s default mode network, or DMN. While there’s still much to be learned about this network, the DMN is believed to be involved in a variety of cognitive functions, including creative thinking.

Rest takes practice

Many of us are constantly fishing for relaxation, throwing our efforts behind every task on the to-do list, hoping that we’ll eventually cross the last one off and be able to unwind. We may feel like we don’t have room for rest on the list. But endless effort without rest can lead to burnout. 

Luckily, rest is something you can practice and improve. 

“Rest is something that we can learn to do better,” says Pang. He suggests developing a daily practice that allows rest to be a bigger part of your life rather than something you do at the end of the day. Check out the tips below to start getting the restorative rest you need.

7 ways to build your rest habit

number 1

Focus on active rest

Active rest means disconnecting from a focused task and getting active. Even if it tires you, it still counts as rest for your brain. “The long walk while listening to a podcast may deliver more of a recharge and reset than being on the sofa watching ‘The Great British Bake Off,’” Pang says.

number 2

Get a hobby.

Turning your attention to a hobby — painting, drumming, ceramics, bird- watching — is also a form of rest. Having a serious hobby that you’re excited about also promotes the release of dopamine, the “feel good” hormone in your brain.

number 3

Make a “today” list.

To-do lists are often packed with endless tasks, and just looking at them can be exhausting and demoralizing. Robert Poynton, author of the book Do Pause: You Are Not a To Do List, suggests making a “today” list with just the essential tasks you can reasonably complete today, such as doing laundry, making dinner and paying your utility bill. Once you’ve done the today list, then you can create time for rest.

For other items on your to-do list, try Worklife from Resources for Living. This program can help you find resources for everyday life, including child care, pet sitters, housecleaners  and more.

number 4

Practice “micro” pauses.

Microbreaks have been shown to boost energy and reduce fatigue. Try doing a stretching exercise before you start your workday. Take three deep breaths at stoplights. Do something active, such as taking the stairs, to get your heart rate up for 90 seconds. Find what works for you.

number 5

Take tech breaks.

Our brains spend a surprising amount of energy preparing for the arrival of the next text, notification, “like” or email. Taking a break from electronic devices can provide relief from the stress of constant connection. Shutting down laptops and phones for a half an hour or more can allow the brain to rest.

number 7

Track where your time goes.

Many people don’t really know how they spend their time. Celeste Headlee, author of the book Do Nothing: How to Break Away from Overworking, Overdoing, and Underliving, suggests jotting down what you’ve been doing every half hour. After a week or two, clear patterns will emerge. Once you identify how many potentially free hours a day you could have, plan for how you want to use this uncommitted time.

number 7

Take regular vacations.

Research suggests the benefits of taking time off peak around the eighth day and that much of a vacation’s or staycation’s mental health benefit comes from the days leading up to it. Take time away from work when you can to give your brain a rest. A few days away may be all you need.

Sources:
The Washington Post. Your brain needs more rest than you’re giving it. 
Fortune. The science behind why you need a hobby to boost your brain health and self-esteem.
Cleveland Clinic. How to do a digital detox for less stress, more focus.

Get the rest you need for your brain, body and overall well-being. Your Costco benefits can help. 

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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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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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silhouettes of people and a fact: About 1 in 2 American adults report experiencing loneliness
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EXPLORE MORE

FEBRUARY 2024

Video: Men and loneliness

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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DECEMBER 2023

Well-being toolkit

By learning about and using your Costco benefits this past year, you’ve worked hard to improve emotional, financial and physical well-being for you and your family. Studies show that higher levels of well-being are associated with a lower risk of disease and injury, better immune function, increased longevity, heightened personal development and greater social connectedness. This well-being toolkit will help you keep up the good work you started.

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How to use your toolkit

Your well-being toolkit provides simple ideas to help you live healthier, improve your quality of life and realize your full potential. To get started, choose the aspect of your emotional, financial or physical well-being you’d like to work on, and then try one or more of the suggested activities. Use the toolkit whenever you need support to be your best self.

Keep the well-being toolkit as a handy checklist to use anywhere, at any time.

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Take an emotional breather

Build resilience

  • Create a list of things you’re grateful for, such as a great friend or warm cup of coffee.
  • Look at a difficult situation from different angles to find another solution.
  • Go to a park or greenspace and soak up nature.

Strengthen connections

  • Spend time with your kids, friends or family members doing something you all enjoy.
  • Ask for help when you’re tired or overwhelmed.
  • Volunteer for causes you care about in your community.

Be mindful

  • Take slow, deep breaths through your nose and out through your mouth.
  • Go on a stroll and engage all your senses.
  • Do a mental scan of your body to feel more connected to your physical and emotional self.
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Take a financial time-out

Know where you stand

  • Track your spending to see where your money is going.
  • Check your FICO credit score (the number used to predict how likely you are to pay back a loan) through your bank or online service.
  • Set up a budget to make sure you can cover your expenses.

Tackle debt

  • Create a debt pay-off plan.
  • Cut down on expenses that aren’t necessary.
  • Reduce your credit card use.

Save for the future

  • Save money for an emergency fund.
  • Increase your Costco 401(k) contribution.
  • Set up automatic recurring deposits into a savings account.
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Take a physical break

Get active

  • Set specific goals for your physical activity, like “walk a mile every day.”
  • Try a free 20-minute online workout — there are lots to choose from on YouTube.
  • Take the stairs or walk whenever possible.

Mind your metabolism

  • Stand or walk regularly to reduce your time sitting down.
  • Drink water before grabbing a snack to help fill you up.
  • Sleep at least seven hours a night to keep metabolism steady.

Maintain your muscle

  • Walk with small hand weights to work your arms and your core.
  • Do pushups, squats or lunges when watching TV.
  • Eat a balanced diet with plenty of protein.

Your Costco benefits can help you on your well-being journey. See the resources below for more information.

Sources:
Forbes. How to create a financial wellness checklist.
National Institutes of Health. Emotional wellness toolkit.
National Institutes of Health. Physical wellness toolkit.
Ramsey Solutions. The 7 baby steps.

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EXPLORE MORE

DECEMBER 2023

Audio: Setting intentions

Setting goals or resolutions for the new year is the easy part. Keeping them? That’s another story. So maybe this year, try something different: intention setting.

Intention setting shifts your focus away from concrete goals and toward the bigger picture. The practice asks you to decide how you want to be, live and show up in the world, no matter where you are or what you’re doing. It’s a powerful tool to build inner strength and give you more clarity about your needs.

Listen and learn how to set your own intention. It only takes a few minutes, but its impact can last throughout your life.

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Audio — Setting intentions

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Sources:
Resources For Living®. Setting intentions.
Yoga Journal. I’m a goal-setting expert. Here’s how to set — and keep — your new year intentions.

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Enhanced benefits

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ENHANCED BENEFITS

NOVEMBER 2023

Here’s what’s new for 2024

Costco takes your health and well-being very seriously. That’s why your Costco benefits are continually evolving to provide affordable, quality care for you and your family. You’ll find exciting new benefits plan enhancements for 2024 to help with hypertension management, mental health support and vision coverage — all at no cost to you or your covered family members.

Watch the Benefit Changes video to learn more about these enhancements.

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Explore your enhanced benefits

Help for hypertension

A new virtual blood pressure management program from Omada is coming in 2024. Omada for Hypertension provides one-on-one support and guidance from a personal health coach and clinical specialist, as well as the tools you need to track and monitor your progress. In addition, you’ll get a personalized care plan, weekly lessons and membership in an online support group.

Employees who are enrolled in a Costco medical plan and their covered dependents age 18 or older can participate in Omada for Hypertension at no cost, starting January 1. If you’re enrolled in Omada for Diabetes or Prevention, your health coach can also assist you with this service.

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Peer support when you need it

Beginning January 1, all Costco employees, their household members and dependent children age 13 or older will have free access to Supportiv. This online peer-to-peer support program matches you with other people going through the same struggles you are, such as emotional challenges, parenting concerns, relationship issues and much more. The conversations are through live small group chat sessions that are professionally moderated and fully anonymous. It’s your place to de-stress and feel supported 24/7, 365 days a year – no appointment necessary.

Use your vision benefit throughout the year

Starting in 2024, your vision and hearing aid* benefits will be supplied through EyeMed. With this change, you no longer have to use your vision benefit in a single purchase — it’s available to use throughout the year. For example, if you buy a pair of glasses in January for $100, then lose them three months later, you’ll still have $75 to put toward a replacement pair. You must use your full benefit by December 31, 2024.

To learn more about these benefits plan enhancements, visit Costcobenefits.com.

*Hearing aid and eye exam benefits in Puerto Rico will continue to be supplied by Triple-S.