Tag: emotional-well-being

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Get help

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GET HELP

APRIL 2024

When your financial situation feels hopeless

In the classic Christmas movie It’s a Wonderful Life, George Bailey falls into despair after experiencing a financial catastrophe. He feels like his only way out is to take his own life. Sadly, this isn’t something that just happens in movies. People experiencing financial hardship are 20 times more likely to attempt suicide than those who don’t experience financial hardship.1

While Clarence, the angel who rescues George, is fictional, there is real-life help for people struggling with financial stress. Your Costco benefits are always there with free coaching, free counseling and in-the-moment mental health support to help you carve out a path to financial stability. 

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Money worries are a common problem

In a recent Bankrate survey, 52% of adults said that money has a negative impact on their mental health at least occasionally. Among those impacted by money worries, almost one-third worry every single day.  

A big part of those worries is debt. Life has become increasingly hard to afford, leading the average American to be over $52,000 in debt.2  Economic factors, student loans and increasing costs for housing, childcare, and even day-to-day expenses may set people up to spend more than they earn. These elements can combine to leave people fearing that they’ll never be able to pay off their debts. 

Help is here

If you’re having financial challenges, you’re not alone in your struggle. There is help and hope. The best thing to do is take a two-tiered approach. Get help to address both the financial stressors and the impact these stressors have on your mental health. 

Seek emotional health counseling 

If you feel like you’re facing a financial crisis, working with a trained mental health clinician can help you learn ways to reduce those overwhelming thoughts. Resources For Living (RFL), your Employee Assistance Program, offers six free counseling sessions you can use to help with anxiety about your financial situation and discover coping strategies to regain hope and control.

You can also take advantage of RFL’s free financial resources, including 30-minute consultations on topics such as: 

  • Credit and debt  
  • Financial planning 
  • Tax planning 
  • And more 

Reaching out is not a sign of weakness and doesn’t mean you’ve failed as a provider, a parent or a spouse, or failed to live independently. Rather, it means that you’re able to recognize that your financial situation is putting you under stress and that you want to address it.

Seek financial coaching 

A financial coach can help you strategize options or solutions going forward. Your coach will work with you to tackle your finances one step at a time. Together, you’ll create a personalized plan to improve your finances and relieve your stress.

You can get free, one-on-one financial coaching with SmartDollar®. During your video calls, your coach can help guide you on how to:

  • Pay off debt faster 
  • Create a personalized money plan 
  • Save for education expenses and retirement 
  • Get on the same page with your partner 
  • Feel more peace of mind

Schedule as many sessions as you’d like. And feel free to keep your camera off during your calls— your comfort and privacy matter.

A risk factor for suicide 

While many people are very aware of the negative impact of financial stress, few know that financial hardship is a major risk factor for suicide. Stress over debt or difficulty in making ends meet can increase anxiety, distress and depression levels — all of which can put someone at risk for suicidal thoughts. Mental health conditions can also make it difficult to recover from financial stress. It’s a loop that can be hard to get out of. 

If you or someone you know is having suicidal thoughts due to debt stress, money hardships, or any reason, seek emergency help. Call or text the Suicide & Crisis Lifeline at 988 or go to your nearest emergency department. Also call someone you trust – a friend, family member, coworker or clergy person.

1American Journal of Epidemiology. Financial strain and suicide attempts in a nationally representative sample of US adults.
2 Health.com. Financial stress is a leading catalyst for suicide — here’s how you can find help.

Sources:
Ramsey Solutions. Average American debt.
Bankrate. 7 ways to manage financial stress during trying times.
Forbes. The silent strain: How debt takes a toll on mental health

Getting yourself to a place of financial peace takes patience, persistence and a lot of support. The following resources can be essential in helping you get there.

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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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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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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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Take the pledge

TAKE THE PLEDGE

JANUARY 2024

Let’s get this party started

It’s a new year, full of lots to celebrate. Will you reach your weight-loss goal? Pay off your credit card debt? Watch your children thrive at school? You can set yourself up for 12 months of success by taking the 2024 We’re in This Together pledge — and inviting your spouse or domestic partner to join you.

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Pledging gives you power

When you take the pledge, you commit to learning about the benefits available to support the well-being of you and your family. That means you’ll know where to go for help and how to use your benefits to make real changes in your life. You’ll find resources to help you reduce stress, improve relationships, reach your financial goals, stay healthy and much more.

It’s a new year, with new goals to strive for, so renewing your pledge is important. Explore your benefits and resources with fresh eyes – and check out what’s new for 2024.

Small victories add up

With help from your Costco benefits, there’s a lot you can do to make a difference in your life. Big goals are great, but small ones can also leave a lasting impact on your emotional, financial and physical well-being. For example, if you invest $100 per month in your 401(k) instead of spending it, you could end up with over $40,000 in 20 years. Or, if you swap soda for flavored or carbonated water, you’ll take in between 550 and 1,250* fewer calories per week — and reduce your risk for obesity and type 2 diabetes over your lifetime.

These small wins also improve your confidence. Any accomplishment releases dopamine, which boosts your mood, motivation and attention. And it signals you to keep at the activity again and again.

Big or small, whatever changes you decide to make in 2024, stick with them. Be sure to celebrate each success along the way.

Get the most out of your benefits and take the pledge! Make this the year to celebrate you.

*Based on drinking one 12-ounce can of soda per day.

Sources:
UCLA Health. Drinking soda linked to many adverse health conditions.
Investopedia. Investing $100 a month in stocks for 20 years.
University of Minnesota Extension. Celebrate the small stuff.

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Explore your benefits

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EXPLORE YOUR BENEFITS

JANUARY 2024

We’ve got your back

No one can do it all themselves. Each of us needs help and community, especially when we’re making changes in our lives. That’s why Costco offers a wide range of benefits resources to help you with all areas of your well-being — so you always feel supported and never feel like you have to do it on your own.

As you gear up to pursue your goals for the year, commit to getting to know your benefits and, if you haven’t already, take the pledge. Encourage your spouse or domestic partner to take it, too. And prepare to celebrate each accomplishment you make along the way.

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A strong foundation for emotional, financial and physical well-being

Your Costco benefits provide the care you need to flourish. They can help you:

Live a longer, healthier life

Costco medical and dental plans cover preventive care at 100% when you see an in-network provider. Preventive care includes physical exams, dental checkups and cleanings, some cancer screenings and certain age-appropriate immunizations. This routine care can help you stay well and catch health concerns early, lowering your risk for disease and disability.

Get help for a serious health challenge

Live Healthy Team* Coaches can help employees and their families enrolled in an Aetna® medical plan create an action plan, connect to the right resources and coordinate care when you’re diagnosed with a serious health condition. You can also use 2nd.MD to get a second opinion on your diagnosis or treatment plan, and connect with Resources For Living (RFL) to get emotional support services, including counseling and daily life assistance.

Manage a chronic condition

Omada for Diabetes, Hypertension & Prevention provides personalized online programs to help you make healthy choices when living with a chronic condition. You’ll work with a dedicated health coach and a clinical specialist to get the support and tools you need to make simple changes for a healthier life.

Find mental health support

RFL has a team of care partners that can help with challenges such as stress management, work-life balance, relationships, grief, depression, anxiety, substance misuse, self-esteem and personal development. They offer in-person or virtual counseling, daily life assistance, disaster relief, help with child or elder care, and more. You can also use Supportiv for online peer-to-peer support and AbleTo** for help building skills to better cope with life’s challenges.

Deal with parenting challenges

RethinkCare gives your family 24/7 access to tools, webinars and resources to help you understand, teach and better communicate with your children, including those with developmental or learning challenges. You can also try Supportiv for peer-to-peer parenting support.

Quit tobacco or get support for drug and alcohol misuse

Costco Tobacco Cessation Program pairs you with personal support to design a plan to help you quit tobacco for good. And if you or someone in your family is struggling with drugs or alcohol, RFL can help you find in-network rehabilitation facilities and provide behavioral health support services.

Go through a life change

Your Costco benefits are there for you when you’re building a family, buying a home, going through a divorce or coping with the loss of a loved one. Resources to help with these transitions include the Adoption Assistance Program, the Aetna Maternity Program* for help with infertility and postpartum challenges, and RFL for legal and financial consultations and grief counseling.

Create a stable financial future

T. Rowe Price manages the Costco Retirement Plan that helps you save for your future. Costco will make contributions to your account even if you don’t. You can also use SmartDollar® to take control of your finances and pay off your debt, and spend less on taxes with a Health Care Reimbursement Account (HCRA)** and a Dependent Care Assistance Plan (DCAP).**

Whatever you’re looking to achieve, use your Costco benefits to help you get there. Learn more about some of the resources available to you below.

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

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Kudos to you!

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KUDOS TO YOU!

DECEMBER 2023

Thanks for a great year

It’s hard to believe another year is ending. But what a year it has been! Your dedication, resilience and unique talents played a major role in Costco’s success. We’re grateful for all that you do.

Another thing we appreciate — your commitment to your emotional, financial and physical well-being. Over 100,000 of you took the We’re in This Together pledge this year, and many of your spouses and domestic partners joined in, too. An increasing number of you used Resources For Living® to support your mental health. And in one month alone, your enrollment in Omada for Joint & Muscle Health nearly tripled — a sign that you know the value of keeping your body healthy.

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What will you celebrate?

Next year is full of opportunities to make changes for the better. You can start by pledging to continue to work toward your emotional, financial and physical well-being goals, beginning in January, 2024.

If you enrolled in the quarterly Well-being Challenges this year, thanks for participating. Challenge #4, our final challenge of 2024, focuses on your emotional, financial and physical welll-being. Why not give it a try? The challenges are a great way to take small steps toward your larger goals and celebrate your progress.

As always, your well-being portal will be full of news and information about a variety of health topics each month to support you emotionally, financially and physically. Check back often so you don’t miss a thing.

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A year of Your Stories

Our 2023 podcast series featured inspiring stories from four of your co-workers. Each shared their well-being struggles and highlighted the important role Costco benefits played in their journey to better health. This month, Costco employee Reese Schmelling tells his story and how the Live Healthy Team* played a critical role in his recovery.

You can listen to all four podcasts now. Their stories might help you in your own well-being journey.

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Costco continues to be committed to prioritizing the health and well-being of our employees. That’s why we work hard to provide you and your family with valuable and affordable benefits to help you receive quality care whenever needed.

We want you to be familiar with these benefits and resources so that you can get the most out of them. And the best way to do that is by participating in the We’re in This Together pledge. By participating, you’ll receive information specific to your needs.

Thank you for the important role you play in making Costco a great company. And best wishes to you and your family for a healthy 2024!

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Craig Jelinek,
CEO

Ron Vachris signature

Ron Vachris,
President

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*Available on the Mainland only.

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LEARN MORE

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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Show transcript

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.