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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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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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FEBRUARY 2024

How to handle financial stress

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

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

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

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

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

Men and money

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

6 steps to financial peace

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

number 1

Take inventory.

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

number 2

Make a budget and stick to it.

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

number 3

Have monthly budget meetings.

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

number 4

Track your expenses.

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

number 5

Practice gratitude.

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

number 6

Set goals.

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

quotes

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

— a Costco employee

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

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

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

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NOVEMBER 2023

Audio: Feeling worried? Try grounding

Worrying can bring your day to a halt. When you’re focused on past experiences or anxiety about the future, it can be hard to concentrate and think clearly. And when that happens, you can miss what’s going on in the here and now.

Grounding can help anyone, at any age. This mindfulness technique works to redirect your thoughts back to the present with the help of your five senses. Grounding is simple, powerful and only takes a few minutes. And it’s as easy as counting down 5, 4, 3, 2, 1.

Listen below to get started. Grounding is a great tool to have anytime, but especially as we enter the holiday hustle.

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Podcast  — Mental Health Fitness: Grounding technique

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Source: Resources For Living®. Mental health fitness: Grounding technique.

Check out the resources below to learn how your Costco benefits can help you care for your mental health.

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OCTOBER 2023

Dental health and mental health

Did you know that when you brush your teeth, you’re also supporting your mental health?

“People are often surprised that their mental health is connected with their oral health, and their oral health, in turn, with their mental health,” says Cleveland Clinic Psychologist Susan Albers. “But they’re really interconnected.”

A dental checkup can be an opportunity for a mental health tune-up. That makes seeing your dentist twice a year even more important. Make sure to get your visits in before the end of the year. Your Costco dental plans cover preventive care at 100% when you see an in-network provider.

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How dental health affects mental health (and vice versa)

In a 2015 American Dental Association study, 1 in 5 adults reported experiencing anxiety because of the condition of their mouth and teeth. This is especially significant for young adults, whose oral health concerns led 22% of them to reduce participation in social activities.

“When your oral health is suffering, it can decrease your quality of life,” explains Dr. Albers. “If you feel embarrassed about the health of your teeth, it can trigger social anxiety. You may withdraw. Or it may hurt your self-esteem. This can lead to an increase in some of your mental health symptoms.”

The opposite is also true — your mental health can affect your dental health. The health of your teeth can give clues to your stress level, your anxiety, your mood and the presence of chronic eating problems.

For example, worn enamel can be a big red flag that you’re experiencing high levels of anxiety or stress. Stress can also increase the level of cortisol in your body, weakening your immune system and making you more susceptible to canker sores, gingivitis and gum disease. In addition, if you’re struggling with depression, you may not have the motivation or energy for dental care.

Managing your dental and mental health

Because your mental health and dental health are interconnected, things you do for one also benefit the other. These small changes in your day-to-day life can have a lasting impact.

number 1

Eat a healthy diet

Eating a wide variety of nutritious foods, like veggies, fruit and lean proteins, boosts your mood and protects your teeth and gums.

number 2

Watch out for dry mouth

Certain antidepressants, anti-anxiety medications and mood stabilizers can reduce the saliva in your mouth and cause dry mouth. Since saliva washes away cavity-causing bacteria and germs, this could be a concern. If you think you might have dry mouth from your medication, talk with your dentist, doctor and therapist to make sure it’s not hurting your teeth.

number 3

Practice stress-reduction techniques

Deep breathing, meditation or using an app to help you relax are some of the techniques you can try to reduce stress and anxiety. If you notice you have worn enamel, or that you clench or grind your teeth at night, you may want to try wearing a mouth guard when you sleep. You can get a custom-fitted mouth guard from your dentist, or, for a shorter-term solution, you can look for an over-the-counter option.

number 4

See your dentist

Dentists aren’t just there to polish up your pearly whites. They can also detect when other things are going on in your life. Dr. Albers notes that dentists are often the first professionals to identify and diagnose a mental health issue. And that many referrals to counselors and therapists come from dentists.

“Dentists are very willing to help,” says Dr. Albers. “They’ve seen signs and symptoms of conditions before. And a dentist and therapist working together can help you work through your mental health issues and protect your oral and overall health.”

Sources:
Cleveland Clinic. The link between dental health and mental health: what you need to know.
American Dental Association. Oral health and well-being in the United States.

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

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SEPTEMBER 2023

10 Reasons to get moving

Though many Costco employees are on the move throughout their workday, an increasing number of us spend far too much time sitting. And that can be disastrous for long-term health.

According to the Centers for Disease Control and Prevention (CDC), not getting enough physical activity can lead to heart disease — even for people who have no other risk factors. It can also increase the likelihood of developing other heart disease risk factors, including obesity, high blood pressure, high blood cholesterol and type 2 diabetes.

So what can you do to keep moving? Any activity works, especially those you enjoy doing. Whether it’s yoga, Zumba, a pick-up basketball game or simply walking around your neighborhood, the benefits of moving can improve your long-term health, your mental outlook and your quality of life.

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What’s so important about moving?

According to the CDC, physical activity is one of the best things you can do to improve your health. Here are 10 benefits of physical activity to get you moving today!

number 1

Better mood

Adding more movement to your life can immediately reduce feelings of anxiety and help you sleep better. One possible explanation is that physical activity produces endorphins, or “feel good” chemicals in the brain, helping you deal with stress. Try taking a walk during your work breaks to give your mood a quick boost, and forming or joining a walking group to help you stay socially connected to your neighbors and friends.

number 2

Better brain function 

Physical activity helps to increase blood flow to the brain, improving concentration and mental clarity. Staying physically active can keep your thinking, learning and judgment skills sharp and delay their decline as you age.

number 3

More money in your wallet

In the U.S., $117 billion in health care costs each year are related to low physical activity. Not getting enough physical activity can increase your risk of developing a chronic disease, which comes with higher health care costs. Staying active is good for your health and your wallet, too.

number 4

Lower risk of heart disease and stroke

Heart disease and stroke are two of the leading causes of death in the United States. About 110,000 deaths per year could be prevented if U.S. adults age 40 and older increased moderate-to-vigorous physical activity by even 10 minutes a day.

Being regularly active strengthens your heart muscle and lowers your blood pressure to help reduce your risk of developing these diseases. Regular physical activity can also improve your cholesterol levels.

number 5

Lower risk of type 2 diabetes or diabetes complications

More than 34 million Americans have diabetes, including approximately 18,000 Costco employees and their enrolled dependents. Another 88 million U.S. adults have a condition called prediabetes, which puts them at risk for developing type 2 diabetes. Regular physical activity makes your body more sensitive to insulin, the hormone that controls levels of sugar in your blood. This can help prevent type 2 diabetes. If you already have diabetes (type 1 or type 2), you can help control your blood sugar levels by staying active.

number 6

Lower risk of some cancers

Getting the recommended amount of physical activity can help keep the immune system healthy and regulate some hormones that contribute to the development of cancer. Being active can lower risks of cancers of the bladder, breast, colon, esophagus, kidney, lung and stomach.

number 7

Stronger bones and muscles

Aging can cause bones to become weak and fragile over time. We also tend to lose muscle as we age. Doing aerobic, muscle-strengthening and bone-strengthening physical activities of at least moderate intensity can increase muscle mass and slow the loss of bone density. Being physically active also strengthens muscles around joints to ease arthritis pain, and improves balance and coordination to reduce the risk of hip fracture.

number 8

Less time away from work

People who are not physically active tend to miss work unexpectedly. Want to add some activity to your workday? Try talking on the go, physical activity breaks during long meetings or taking a walk during your lunch break.

number 9

Better grades in school

For kids, school physical activity programs can improve attention and some measures of academic performance. Students who are physically active tend to have better grades, school attendance, brain function and classroom behaviors. For kids with ADHD, exercise can also be a big help in managing their symptoms.

number 10

Improved relationships

In addition to producing “feel good” endorphins, physical activity reduces levels of your body’s stress hormones. And with less stress comes more patience, positivity and empathy. Make physical activity part of your family’s daily routine by taking family walks or playing active games together.

If you’re wondering how to add physical activity to your life, start by picking activities that are enjoyable and a good fit for you — and your kids. This will help everyone stay in the game! Also, if you have a chronic health condition, such as heart disease or arthritis, talk with your doctor first about the types and amounts of physical activity that are right for you.

Sources:
Centers for Disease Control and Prevention (CDC) 10 reasons to get moving today!
Aetna. How mind and body fitness can improve your mood.
Hopkins Medicine. Exercise and the heart.
CDC. Get active.
American Cancer Society. How exercise can lower cancer risk.
Orthoinfo. Exercise and bone health.

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JUNE 2023

How to have a fearless financial life

Few people are completely rational when it comes to money. Most of us don’t create and follow a budget or save something every paycheck, though we think we should. We know we need a financial plan, but somehow it doesn’t happen. We often spend too much money because it’s more fun to buy a higher-priced item today than to put the money in savings and wait twenty years to reap the rewards. Often we spend too little because we feel guilty. And sometimes our behavior with money brings on uncomfortable feelings.

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Many of us have a complex relationship with money. We make decisions about money that impact our financial situation, and those impacts in turn affect our feelings and future behaviors. And it’s a relationship that evolves over a lifetime.

Here are three key things to know about our relationship with money:

  • Emotion plays a huge role.
  • Anxiety and avoidance create a vicious cycle.
  • Our family dynamics and past experiences affect our behavior.

Emotion and money

The emotions you connect to money, including fear, envy, shame and guilt, tend to drive your actions.

What’s there to be afraid of? You might be afraid of looking foolish, for example, when it’s your turn to pick up the check and you’re short on cash. Perhaps you’re afraid that you’ll never have as much money as the people you see on TikTok and Instagram. If you’re making more money than your friends, you might be worried that they secretly envy and resent you. Or you might fear being exposed or humiliated if you experience a sudden drop in income.

Shame is one of the most common and powerful emotions associated with money and personal finance. It’s one of the main reasons people avoid doing what they know they should. 

Here are just some of the possible versions of shameful feelings related to money:

  • I don’t have enough money.
  • I’ve avoided thinking about finances.
  • I’ve avoided doing what I’m supposed to do about finances (creating a safety net, planning for retirement, sensible budgeting).
  • I’m really ignorant about all of this.
  • I spend too much.
  • I buy stuff when I’m unhappy.

Shame interacts with avoidance to create a vicious cycle. When you’re filled with shame, the natural tendency is to avoid facing whatever is making you uncomfortable. That avoidance itself leads to additional shame and more avoidance. Next thing you know, your taxes are overdue, and it’s six years since you decided to finally make an appointment to see a financial planner – and it still hasn’t happened.

People who avoid tackling financial necessities often label themselves procrastinators and assume they’re just lazy or undisciplined. That’s not helpful. The fact is, we’re hardwired to try to avoid things that make us feel anxious or uncomfortable. The tricky thing is that in the very short run, avoidance works to reduce anxiety. Because it works, you’re inclined to do it again in the same circumstance.

The vicious cycle of anxiety and avoidance

Here’s how it unfolds. You’re thinking about sitting down, taking a hard look at your financial situation and creating a realistic financial plan. But just thinking about it increases your anxiety, because you’re afraid you won’t be able to face the reality that, for example, you have nowhere near enough saved for your kids’ education. That anxiety leads to avoidance. You postpone the task and distract yourself. At that moment, your anxiety level immediately drops, giving you positive reinforcement for avoidance.

You repeat this cycle over and over. But each immediate drop in anxiety doesn’t quite bring you back to the previous baseline level of distress. And over time, your overall level of anxiety increases and increases.

So, what happens when you confront this unpleasant task? As you face the facts, your anxiety temporarily increases. If you stay with it, however, the overall level of anxiety will steadily decline. You have to tolerate that short-term increase in distress to benefit from the long-term decrease in anxiety. In the end, the lesson is that reality makes a better friend than avoidance.

Other emotions that come into play with money include envy, greed, over excitement and a social-psychological phenomenon known as “jumping on the bandwagon.” Some of these are more relevant in the realm of professional investing as opposed to personal finance.

Family and childhood influences never end

Every family has its own particular psychology of money. What can be talked about, who should be in control, what money responsibilities are assigned to what gender, how important money is or isn’t.

Additionally, there are always stories about money that are part of a family’s identity. Maybe a serial entrepreneur grandfather lost the family fortune, prompting later generations to be very conservative with money.

You may have experienced subtle pressures to right the wrongs experienced by previous generations. Or you may feel internal pressure to oppose the family money mentality. If you’re the first in your family to succeed, you might want to give back to the rest of the family and neglect your own financial needs.

How to harness money emotions

Emotion isn’t all bad. It tells you what you’re passionate about, what really matters to you. It makes you feel alive. Anxiety isn’t all bad either. A little anxiety can motivate you to make much-needed changes that improve your situation. Harness it to tackle what you need to face and know that you’ll feel better when you’ve done so.

The key is self-awareness. Much of our emotional world is unconscious. But it’s not that hard to access. You just need to know what to look for and have a blueprint for the kinds of emotions and family stories that can influence your personal relationship with money.

Source: Forbes. The psychology of money: what you need to know to have a (relatively) fearless financial life.

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MARCH 2023

Podcast: Recognizing your successes

Did you set SMART goals back in January? Whether you’re striving to spend more time with your family, increase contributions to your retirement account, reach a healthier weight or finally read a new book, take a moment to pat yourself on the back. Your ultimate goal may be months in the future, but, according to this short audio podcast, if you’ve made any progress, it’s important to step back and acknowledge what you’ve already achieved.

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Podcast  — Recognizing your successes

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Source: Resources For Living. Recognizing your successes.

To learn more about Costco benefits that can support your emotional, financial and physical well-being goals, see the resources below.