People often think there are only two places to get help for alcohol concerns — Alcoholics Anonymous (AA) or residential rehab. But today, there are more choices than you might expect. Health care professionals now provide up-to-date treatments backed by science. Care is offered at different levels of intensity in a variety of settings.
Typically, the first step is to see a primary care provider (PCP). After completing an alcohol use disorder assessment, they’ll discuss treatment options and make recommendations, which can include:
Talk therapy. A licensed therapist can help people build coping strategies and skills to stop or reduce drinking. Treatment can include one-on-one, family or group sessions.
Medications. A primary care provider or a board-certified addiction doctor can prescribe non-addicting medications. These can help people stop drinking and avoid relapse.
These two options can be used in combination and tailored to individual needs.
Four basic levels of care
There are four basic levels of care or intensity for alcohol treatment. These levels, as defined by the American Society of Addiction Medicine, include:
Outpatient. Regular office visits for counseling, medication support or both. Some lower-intensity outpatient-care options, if appropriate, could include:
A high-quality, traditional outpatient program.
A care team you put together, including therapists and doctors with addiction specialties to team with your primary care provider. It’s a way to get higher quality, one-on-one care that maintains privacy.
Telehealth — phone or video sessions. These are phone or video sessions for talk therapy or medical care. They can be particularly useful in locations with few addiction health professionals.
eHealth options — online or mobile. The National Institute on Alcohol Abuse and Alcoholism (NIAAA) has developed a number of tools that help people overcome alcohol concerns. They include a computer-based cognitive-behavioral therapy program; digital self-help program; and a mobile tool to prevent relapse.
Intensive outpatient or partial hospitalization. Coordinated outpatient care for complex needs.
Residential. Low- or high-intensity programs in 24-hour treatment settings.
Intensive inpatient. Medically directed 24-hour services; may manage withdrawal.
How do you know which level is right for someone? A complete assessment of a person’s alcohol problems and complications can help guide their care team’s recommendations.
Support groups for empathy and accountability.
In addition to professionally led treatment, many people benefit from mutual support groups. Groups can vary widely, so it’s important to try different ones to find a good fit. There are several good options, including:
Alcoholics Anonymous (AA) — the most common mutual help group, with meetings in most communities and online. Meetings involve participants sharing their personal histories with drinking and recovery and encourage progress along “12 steps” that have a strong spiritual component.
LifeRing — a secular (nonreligious) peer support network supporting abstinence from alcohol and other drugs.
Secular Organizations for Sobriety — an alternative to spiritual support groups, this is a network of local and online groups dedicated to helping people achieve and maintain sobriety.
SMART Recovery — a research-based support program that focuses on empowering members to build four sets of skills: motivation to abstain, coping with urges, problem solving and lifestyle balance.
Women for Sobriety — a self-help program designed by and for women, focusing on emotional and spiritual growth.
For more information on treatment options for alcohol misuse, check out this RFL video.
Regardless of where or how you seek treatment, look for approaches that are “evidence based.” This means the treatments are backed by large, well-designed studies.
Source: NIH NIAA. What types of alcohol treatment are available?
For more information on alcohol treatment services covered by your Costco medical plan, see the resources below and make an appointment with your primary care provider.
Stress affects our emotional, physical and behavioral health. The right amount of stress can be a positive force that helps us do our best and stay alert and energetic. But too much can make us tense and anxious — and that can cause sleep problems.
Sleep problems are a sign of stress. Other common signs include depression, tension, anxiety, work mistakes and poor concentration. You may also experience physical symptoms like headaches, upset stomach, fatigue, appetite loss, and chest, neck or back pain. If your stress goes on unchecked, your health and sense of well-being can suffer — especially if you’re not getting enough rest.
Learn to manage stress
Take a good look at your physical condition and your daily activities so you can identify your stressors. Do you have pain? Do you feel overwhelmed with life’s demands? Once you identify your stressors, you can take steps to reduce them. Consider these tips for reducing stress and getting a better night’s sleep:
Seek social support.
Spending time with family and friends is an important buffer against stress. It can be helpful to share your problems with people who care for you.
Practice thought management.
You can learn to change thought patterns that produce stress. Thoughts to watch out for include those concerning how things should be and those that focus on negative generalizations. For example, “I’m a failure because I can’t afford to go on a long vacation this year.” Your Costco benefits, such as Resources For Living® (RFL®), offer virtual therapy that can help you learn to change negative thought patterns into healthier ones.
Exercise.
Physical activity can help you blow off steam, which reduces stress. In addition, flexible, loose muscles are less likely to become tight and painful in response to stress. That’s because when you exercise, your body releases chemicals called endorphins that can reduce your perception of pain. Endorphins also trigger a positive feeling in the body. But it’s best to exercise at least two hours before bedtime so your body temperature returns to normal. If you have a medical condition or are over age 50, it’s best to check with your doctor before beginning an exercise regimen.
Learn to relax.
Practice yoga, meditation or deep breathing, which can all help you relax. Try taking a warm bath and turning off electronics to help you wind down before you go to bed.
Eat a healthy diet.
Junk food and refined sugars low in nutritional value and high in calories can leave you feeling out of energy and sluggish. A healthy diet, low in sugar, caffeine and alcohol can enhance your well-being and reduce stress. So think about grabbing a salad for lunch, rather than a slice of pizza.
Get enough sleep.
A good night’s sleep enables you to tackle the day’s stress more easily. When you’re tired, you’re less patient and more easily agitated, which can increase stress. Most adults need seven to nine hours of sleep each night. Practicing good sleep methods along with lowering your stress can help improve your quality of sleep.
Delegate responsibility.
Often, having too many responsibilities can lead to stress. Free up time and decrease stress by delegating responsibilities to others — whether that means having your kids do their own laundry, or asking for help when you need it.
These tips and suggestions can help many people sleep soundly through the night. However, if you have frequent sleep problems, talk to your doctor. They can check you for possible medical problems, such as an overactive thyroid or sleep disorders, or a psychiatric condition, such as an anxiety disorder, and recommend treatment.
You can also turn to Resources For Living® (RFL®)*. You’ll find self-care resources for sleep disorders, including tools for related health issues like anxiety, depression, stress, addiction, chronic pain, and overall well-being.
*Resources For Living is available to all employees and members of their household, including children up to age 26 living away from home.
Source:WebMD. Tips to reduce stress and sleep better.
If you’d like to improve your sleep by learning ways to manage your stress better, the following resources can help.
IMPORTANT NOTE: ABLETO IS NO LONGER AVAILABLE. For mental health support, reach out to Resources for Living(r), your employee assistance program, at RFL.com/Costco.
Wondering if therapy is right for you? You may be struggling with a major life transition, a difficult family issue or a serious behavioral health challenge. Whatever the case, therapy offers tools and insights to help you make positive changes. In fact, about 75% of people who undergo therapy show some benefit from it. 1
To learn more about what happens in therapy and how it might benefit you, watch the helpful videos linked below.
Stress is uncomfortable. No wonder you want to resolve it as soon as possible. But when stress is caused by debt, it’s much harder to find a fast, easy solution. The stress can continue for years and can affect your health by raising your blood pressure and contributing to heart disease, obesity and diabetes. It can also lead to feelings of hopelessness, which can damage your self-confidence and quality of life.
Yet, if you’re willing to do the work, debt-stress relief is possible — even if your debt lingers.
Here are seven tips to help you manage your stress, while you reduce your debt.
1. Ditch your denial.
Constant stress from debt can lead people into denial. This is because it feels better to ignore your financial problems than to open your monthly statements, track your spending and deal with the reality that your income doesn’t match your spending. And remember, confronting your situation is the first step to resolving it.
2. Face the shame.
Taking a good look at your day-to-day spending can tell you exactly how you got into debt in the first place. Facing the shame you feel about your debt can help you find your way forward to a healthier, more realistic approach to managing money — and that can actually lessen your stress.
3. Accept responsibility.
Accepting the blame for your debt is empowering and can ultimately lead to your success, because you can get to the root of your problem and deal with it. And remember, most people, including many wealthy people, have faced financial problems at one time or another. But you are dealing with it responsibly. That’s something to be proud of.
4. Get expert help.
Experts advise enlisting the help of a trusted financial advisor, perhaps from a financial services non-profit or a credit union. Through Resources For Living® (RFL®)* you have access to a free 30-minute legal consultation, financial advocacy or coaching, tax consultation and credit counseling. Or you can work with a financial planner or certified public accountant (CPA). Ask them to help you put together a budget and payment plan that will give you some much-needed encouragement that your situation can and will improve.
*Resources For Living is available to all employees and members of their household, including children up to age 26 living away from home.
5. Be proud of your progress.
You can help shake the stigma of debt by sharing your progress with loved ones. Not only does sharing help you feel supported in your debt-reduction efforts, but you may also inspire others to take on their own debt-repayment journey. Decreasing your sense of isolation can help reduce your debt stress and keep you on track.
6. Keep debt in perspective.
If there’s absolutely no way out of debt, you might consider meeting with a bankruptcy attorney. When you explore worst-case scenarios, sometimes you realize they really aren’t that bad. Long-term stress can damage your health. People file for bankruptcy all the time.
7. Remember money isn’t everything.
It’s important to stay grounded, grateful and optimistic. There are other sources of joy and meaning in life besides money. And as you make steady progress toward your goal of a zero balance, be sure to set aside some money to treat yourself for a job well done.
If you or a member of your household is experiencing debt stress, the following resources can help. These resources are confidential and available to you at no extra cost.
No matter how busy you are, you can do your mind and body a world of good by taking just 10 minutes to breathe. That’s it, just breathe. This short but powerful practice can help you “reboot” whenever you’re feeling stressed or distracted. And you can return to your busy day feeling refreshed, energized and better able to concentrate.
Settle into a comfortable position, either on a seat or on the floor.
When you feel ready, gently close your eyes and start by breathing naturally — in and out of your nose as you settle into silence.
Allow yourself to let go of whatever stress you might be feeling right now. If you find yourself thinking about something else, just notice it and then let it go, bringing your attention back to your breathing.
And now, deepen your breath, inhaling through your nose and exhaling out through your mouth — just for a few more seconds, focusing on your belly rising and falling.
And now, just shifting your attention to your emotions and your mood. Just check in with yourself. Notice how you’re feeling today. It doesn’t matter if your emotions are good or bad. Either way, it’s OK. Just spend a few moments checking in with yourself here. And as you direct your attention back to the body notice how your body feels against the surface beneath you. Feel the weight of it, resting.
Start that mental scan of your body now, beginning with your awareness all the way at the top of your head and slowly working your way down to your toes. You can go at your own pace this time.
Notice which parts of your body are feeling tense and which are feeling relaxed. If you feel any pain anywhere in your body, direct your breath to those spots. And if you feel especially open or comfortable or strong anywhere in your body, allow yourself to pay attention to those spots now. Remember that there’s no need to judge any of the sensations in your body. It’ll feel different tomorrow anyway. So, just let it be how it is today.
And now, let your awareness turn to your surroundings, as you tune in to the sounds around you. Whatever they are, just listen. Don’t worry if you feel your mind wandering. But as soon as you notice it happening, just let those thoughts go and bring your attention back to the sounds around you.
And now, bringing your attention back to your breath, focus on the rising and the falling of your chest. Notice how each breath feels. Notice if it feels any different than the breath before it. And now, start a round of breath counting. Breathe in and out through your nose here and count only on your exhale. So, you’ll inhale and exhale: count one. Inhale and exhale, two. In, three. In four. In, five. In, six. In, seven. In, eight. In, nine. In, ten. And now, just keep going like this on your own, counting silently to yourself. Remember that it’s completely normal for your mind to start to wander here. But when you notice it happening, turn your intention back to your breath and counting, picking up wherever you left off.
And now, just allow yourself to breathe naturally. Now, bring your mind back to your body to the physical sensations around you. Notice any sounds or smells around you — just bringing yourself back. And, when you’re ready, slowly and gently open your eyes. Stay seated and take in your surroundings for a moment. And, in your own time, stretch and move your muscles, easing yourself back into your day.
Check below for more resources on mindfulness and relaxation techniques available to you through your Costco benefits.
Sometimes it seems like life gets more stressful every day. Whether you’re dealing with the typical pressures of balancing work and family, or coping with more serious challenges, it’s easy to feel overwhelmed. So how do you become more resilient? The answer is surprisingly simple: It takes practice.
Finding ways to stay relaxed can help keep stress from taking over your life. And making lifestyle changes can help relieve or even prevent symptoms of depression and anxiety. Here are seven practices to help you stay physically and mentally healthy.
Sleep problems are a risk factor for mental health conditions, such as depression and anxiety. Managing sleep problems early can help lessen the symptoms of mental health conditions and help protect your mental health. If you’re dealing with sleep issues, see the resources below for information on an interactive program that can help.
2. Treat yourself with compassion.
Being overly self-critical can be a risk factor for anxiety and depression. This can include feeling like you have to be perfect to be accepted, having difficulty accepting your own flaws or having an unrealistic sense of what other people expect of you. The answer isn’t to let it all go or say goodbye to having standards; it’s having compassion for yourself. How we treat ourselves through the ups and downs of life can have a tremendous impact on physical and mental health. The next time you’re being self-critical, stop, identify it, and replace the self-critical thought with a more encouraging and positive one.
3. Stay connected.
In a recent Harvard study, researchers attempted to understand how we can protect ourselves from depression. After analyzing over 100 factors, they found that social connection was by far the most important. And it can be as simple as talking with a trusted friend about how you’re really doing.
4. Exercise regularly.
An inactive lifestyle is a risk factor for depression. But one study has shown that even 15 minutes of vigorous exercise each day can greatly improve your mood. And another study found that 12 weeks of vigorous exercise for 30 minutes, three to five times per week, reduced depression symptoms by 47%.
5. Eat a healthy diet.
A lot has been written about the link between food and mood. We have so many neurons and neurotransmitters in our gut that it’s been dubbed “the second brain.” Traditional diets (like the Mediterranean diet) that are high in vegetables, whole grains and good-for-your-brain fats are associated with a 25–35% reduced risk of depression compared to a diet that’s higher in sugar, processed foods and dairy.
6. Find meaning and purpose.
If you struggle with mood and negative emotions, it’s particularly important to find sources of meaning in everyday life. Whether you find it through work, acts of kindness, giving back or in some other way, make time for it in your life — and reap the mental health benefits.
7. Practice mindfulness.
Through mindfulness, you can change how you relate to upsetting thoughts and feelings. Many people find that with continued practice, they can view them with a little more perspective. Mindfulness is not a cure-all, but it can be a helpful tool for shifting how you experience challenges. Try taking a 10-minute mindfulness break the next time you feel stressed.
Source:Psychology Today. 7 simple habits to protect your mental health.
Costco offers the following safe, secure and personalized resources to help you manage stress and improve your emotional well-being.
Your mental health affects how you think, feel, act and make choices. It can also have a profound effect on your physical health. Recent studies have shown that trauma, depression, anxiety and stress can have an impact on the body, especially the heart. It’s a connection worth exploring.
What’s the link between mental health conditions and heart disease?
A growing body of research shows that certain mental health conditions can be risk factors for heart disease. People who struggle with depression, anxiety, stress or post-traumatic stress disorder (PTSD) for extended periods may experience a faster heart rate, high blood pressure, reduced blood flow to the heart and heightened levels of cortisol. Over time, these effects can lead to calcium buildup in the arteries, metabolic disease and heart disease.
Evidence also shows the reverse — that mental health conditions, such as depression, anxiety and PTSD, can develop after a major heart event, such as heart failure, stroke or heart attack. These conditions can be brought on by a variety of factors, including pain, emotional distress and financial stress.
Medicines used to treat mental health conditions may be another risk factor for heart disease. For example, the use of some antipsychotic medications has been associated with obesity, insulin resistance, diabetes, heart attacks, atrial fibrillation, stroke and death. Talk with your doctor about the risks and benefits of antipsychotic medications.
What mental health conditions are related to heart disease?
Some of the mental health challenges most associated with heart disease are:
Mood disorders: Major depression or bipolar disorder that affects your psychological or emotional well-being nearly every day.
Anxiety disorders: Responding to a person, object or situation with fear, dread or terror. These include generalized anxiety, social anxiety, panic disorders and phobias.
PTSD: A condition that may follow a traumatic life experience, such as war, natural disaster or any other serious incident.
Chronic stress: Constant, uncomfortable emotional stress that persists over an extended period. It’s accompanied by biochemical, physiological and behavioral changes.
What groups have higher rates of heart disease from mental health conditions?
Veterans. Studies found that veterans are at a higher risk for heart disease, mainly due to PTSD resulting from combat.
Women. Studies exclusively focused on women found that PTSD and depression may have damaging effects on physical health, particularly with increased risk for coronary heart disease-related illness and death. (Although men experience traumatic events more often, women are far more likely to be the victims of rape, sexual assault and sexual abuse as children, all of which are more likely to result in PTSD.)
Couples with someone who has PTSD. Comparative studies found that couples in which one or both partners had PTSD experienced more severe conflict, greater anger and increased impacts on cardiovascular health than couples where neither partner had PTSD.
Racial and ethnic minorities. Lastly, studies focused on how racial or ethnic minority groups are more vulnerable to depression, stress and anxiety. Due to inequities that affect health, adverse childhood experiences and racism/discrimination, some in this group could also be at a higher risk for hypertension, cardiovascular reactivity, heart disease and poor heart health outcomes.
How can you heal your own mind-heart connection?
If you, or someone close to you, is at risk for heart disease due to mental health challenges and other factors, get the help you need sooner, rather than later. See a mental health professional for help with your condition and focus on improving your emotional and physical well-being. Get more exercise. (Choose an activity you love and stick with it!) Eat a healthy diet. Quit smoking. And reduce stress with a mindfulness practice, such as meditation or yoga.
For a referral to a specialist or mental health support, the following resources can help. They are confidential and available to you at no extra cost.
Can you tell the difference between a mental health myth and a fact? Read on to learn the truth about the most common misconceptions about mental health.
Myth: Mental health issues don’t affect me or anyone I know.
Fact: Mental health problems are actually very common and affect people from all walks of life. In 2020, about:
One in five American adults experienced a mental health issue
Anxiety disorders are the most common mental illness in the United States, affecting 40 million adults age 18 and older every year.*
One in six young people experienced a major depressive episode
One in 20 Americans lived with a serious mental illness, such as schizophrenia, bipolar disorder or major depression
Myth: Children don’t experience mental health problems.
Fact: Children of all ages, including teens, tweens and even very young children, may show early warning signs of mental health concerns. These problems can arise from a variety of causes and are often diagnosable.
Myth: Personality weakness or character flaws cause mental health problems.
Fact: Mental health problems have nothing to do with being lazy or weak. Many factors contribute to mental health problems, including:
Biological factors, such as genes, physical illness, injury or brain chemistry
Life experiences, such as trauma or a history of abuse
Family history of mental health problems
Myth: Once you have mental health problems, you’ll always have them.
Fact: Studies show that people with mental health problems get better, and many recover completely. There are more treatments, services and community support systems than ever before, and they work.
Myth: Therapy and self-help are a waste of time.
Fact: According to the American Psychology Association, hundreds of studies have found that psychotherapy helps people make positive changes in their lives**. Treatment for mental health problems varies depending on the individual and could include medication, therapy or both. Many individuals can work with support during the healing and recovery process.
Myth: I can’t do anything for a person with a mental health problem.
Fact: In 2020, only 20% of adults received any mental health treatment in the previous year, which included 10% who received counseling or therapy from a professional. Friends and family can be important influences to help someone get the treatment and services they need by:
Reaching out and letting them know you’re available to help
Helping them access mental health services
Learning and sharing the facts about mental health, especially if you hear something that isn’t true
Refusing to define them by their diagnosis or using labels such as “crazy”; instead use respectful language
If you or a member of your household is struggling with a mental health condition, the following resources can help. These resources are confidential and available to you at no extra cost.
Staying at a healthy weight is key to good health. So why is it so challenging? Maybe it’s not a matter of how hard we try. Maybe it’s stress. In this one-and-a-half-minute video, discover how hidden stresses, hormones and other factors may be influencing your choices. And learn how to deal with them successfully.
Here’s why you stress eat — and how to stop doing it.
Why do you stress eat?
The hormone cortisol rises with chronic stress and can lead to increased appetite.
People also use food as a “numbing strategy” to create a buffer between themselves and difficult feelings.
How to stop stress eating?
When you’re in a stressful situation, any healthy distraction could help … like going for a walk, getting fresh air, doing a quick guided meditation or calling a friend.
These activities can help you avoid the draw of junk food.
Drinking water may also help, since people often confuse hunger and thirst.
In the long-term, getting at the root cause of your stress is more important … than stopping yourself from snacking in the moment.
Healthy habits like exercise, sleep and proper nutrition are all sustainable stress relievers.
If you consistently struggle with emotional or stress eating, it may be worth speaking with a professional.
TIME Health
Source: TIME Health. Here’s Why You Stress Eat — And How To Stop Doing It.
If stress eating is a problem for you or a family member, your Costco benefits can help. Check out the helpful resources below for more information.
Some days, the pressures of life can be overwhelming. During challenging times, expert help and support are here for you. Starting January 1, 2022, you can access your Costco well-being benefits more easily than ever with Resources For Living® (RFL®)*, your enhanced Employee Assistance Program (EAP).
Whether you’re looking for help to manage everyday life, or overcome a major challenge, a team of Care Partners can guide you. They’ll help you understand your options and connect you to services that work for you.
With Resources For Living, you and the members of your household have free, 24/7 access to mental health benefits that include:
Talkspace, confidential, on-demand chat therapy with a licensed therapist. After your sixth no-cost visit, you can continue to use Talkspace under your medical plan, with a copay.
Digital self-paced support: Access to evidence-based support tools to help manage depression, anxiety, work/life balance, stress, substance misuse and more.
You can also access many online resources and other services, including:
Legal consultation and will preparation
Financial coaching or advocacy
Tax consultation
Credit counseling
Identity theft assistance
And if you need child or elder care, someone to mow your lawn, walk your dog or clean your home, a Care Partner can even refer you to services that fit your family and your budget.
Register and personalize your experience
Starting January 1, visit RFL.com/Costco to:
Set up your account for easy access
Find services and care providers near you
Choose the topics and resources that most interest you
Chat live with a Care Partner
*Resources for Living is available to all employees and members of their household, including children up to age 26 living away from home.
