Tag: Stress

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Take action

Post author By Walter Franks
Post date May 23, 2022

scissors cutting a ribbon where a weight is holding down a happy face balloon

TAKE ACTION

JULY 2022

7 tips for ending debt stress

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.

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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.

Source: NBC Better by Today. 7 tips to deal with debt stress.

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.

Tags Debt, emotional-well-being, Stress

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Post author By Walter Franks
Post date April 26, 2022

person meditating in front of 10-minute timer

EXPLORE MORE

JUNE 2022

Take a 10-minute mindfulness break

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.

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Show transcript

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.

Tags emotional-well-being, Stress

Articles

Take action

Post author By Walter Franks
Post date April 26, 2022

TAKE ACTION

JUNE 2022

7 habits to protect your mental health

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.

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1. Get enough sleep.

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.

Tags emotional-well-being, Exercise & nutrition, Relationships, Sleep health, Stress, Suicide awareness

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Post author By Walter Franks
Post date April 5, 2022

person holding a heart and brain connected by wire

EXPLORE MORE

MAY 2022

Make a healthy heart-mind connection

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.

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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.

Source: Centers for Disease Control and Prevention (CDC). Heart disease and mental health disorders.

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.

Tags physical-well-being, Preventive care, Stress

Articles

Learn the basics

Post author By Walter Franks
Post date April 5, 2022

person reading a way-finding sign that points in directions to "myth" and "fact"

LEARN THE BASICS

MAY 2022

Busting mental health myths

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.

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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

*Anxiety & Depression Association of America. Understanding anxiety & depression.
**American Psychological Association. Understanding psychotherapy and how it works.

Source: MentalHealth.gov. Mental health myths and facts.

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.

Tags emotional-well-being, Immediate care, Stress, Suicide awareness

Articles

Learn the basics

Post author By Walter Franks
Post date February 1, 2022

a person eating chocolate and squeezing stress ball at computer

LEARN THE BASICS

MARCH 2022

Video: Take the stress out of eating

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.

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Show transcript

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.

Tags emotional-well-being, Exercise & nutrition, Stress

Articles

Enhanced benefit

Post author By James Donaghue
Post date November 3, 2021

ENHANCED BENEFIT

DECEMBER 2021

Support for everyday life

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).

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Find the help you need

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.

Tags Benefits, emotional-well-being, Stress

Articles

Learn the basics

Post author By James Donaghue
Post date June 28, 2021

LEARN THE BASICS

JULY 2021

Ease anxiety with this body scan

We all want peaceful relationships with friends and family, but even the healthiest bonds will have times of conflict. And while it’s natural to want to push those uncomfortable feelings away, bringing attention to them actually helps the emotions move through you. The result? You bring more peace to your relationships, which helps them thrive.

Practice accepting challenging emotions with this soothing, five-minute body scan from AbleTo.

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Show transcript

[Narrator] Welcome. To start, find a comfortable seated position with your spine straight and allow your eyes to close.

And just bring your attention to your breathing. You don’t need to take deep breaths or anything. However, you’re breathing is fine. Just watch the rise and fall of your breaths for a few breaths.

In this meditation, we’re going to be practicing the skill of acceptance. So recall the anxious emotion and bring your attention to the place in the body where you sense the emotion most strongly.

Maybe it’s your chest or your stomach. Just pick one spot. And if you’re not sure if you’re feeling an emotion in your body, you can try this with any unpleasant sensation in your body.

And try to just observe the physical sensation. You don’t need to do anything in response to it, just notice it. And if you notice your mind wandering, just bring your attention back to the sensations.

For the first experiment, we’re going to try resisting the emotion. So, think about how you want the emotion to stop. If you’re willing, try actually thinking the words I don’t like it and I wish it would go away, or whatever words fit for you. And notice how it feels. There’s probably some sense of relief.

That’s why we resist. But there may also be something else. Perhaps a sense of an internal struggle or impasse. Be curious about the subtleties of your experience. Notice what feels pleasant and unpleasant.

For the second experiment, we’ll do the opposite. Instead of an attitude of resistance, we’re going to experiment with an attitude of welcoming.

Picture a loving grandmother with her young grandson. She doesn’t try to change him, she just feels delighted to see him, even if he’s having a tantrum. Doesn’t mean she enjoys or endorses the tantrum. She just accepts it as a part of who he is and loves him anyway. It may seem strange, but I’m going to invite you to try bringing this loving, accepting attitude to the anxious emotion you’re working with.

So, let’s try it.

Bring your attention back to the physical sensations of the emotion. Notice if any muscles are tense. Maybe your face or shoulders or stomach. Any tense muscles that you notice, just relax them. You may still have a sense of wanting the emotion to stop, which is fine.

Just notice that feeling of wanting it to stop, and then see if you can bring in some of the loving, accepting attitude instead. If you’re willing, try thinking the words,

I accept and welcome these feelings, or whatever words evoke the attitude for you. And we’ll spend several breaths here just cultivating this attitude of acceptance. And notice how this feels. Notice especially whether you feel any sense of movement or change with the anxious feeling.

It may soften or dissipate. In a short exercise like this, you may just feel it more intensely. But if you notice it changing more than it was before, it’s a healthy sign that the emotion is moving through its natural lifecycle.

You can use this technique any time you have a difficult emotion. See if you can bring your attention to it and allow it to be as it is.

When you feel ready, open your eyes.

Source:   AbleTo, April 2020

Tags emotional-well-being, Stress

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Post author By James Donaghue
Post date April 28, 2021

EXPLORE MORE

MAY 2021

Decrease your stress to improve your heart health

Our mental health has a significant impact on our physical health. Chronic stress can be especially hard on our bodies and can lead to substantial health issues.

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If you are someone who experiences stress frequently, you could be at risk for:

Heart disease

Daily stress can lead to heart attacks. Those with Type A personalities have an extremely high risk of developing abnormal heart rhythms. And even the normal stress of everyday life can negatively affect people already prone to heart disease.

Stroke

People who are highly stressed, or even moderately stressed on a regular basis, have a significantly increased risk of having a fatal stroke.

High blood pressure

Stress hormones cause an immediate rise in blood pressure. While this may not create problems for everyone, chronic stress and hypertension is a deadly combination.

Lowered immunity

Stress hormones compromise a body’s immune system, making it more susceptible to the flu, colds and other infectious diseases.

Here’s the good news

There are steps you can take to decrease your stress and improve your heart health. Take control of your stress — and calm your body and mind — through:

Breathing techniques: Breathing slowly and deeply automatically relaxes the body.
Yoga: Slower exercises, such as yoga, help connect breath, movement and body control.
Meditation: Find a quiet place to be alone, wherever you are, and try to clear your mind. Get started with our guided meditation.
Stretching: Take time to stretch whenever you find yourself in a tense position.
Walking: Walk around the building instead of taking a coffee break. Or get up 15 minutes early and walk around the block before you leave for work.
Sleeping: Make sure you get just a little more sleep than you think you need during times of high stress. If you need help falling asleep, try taking non-habit-forming sleep aids like melatonin, unwinding with apps like Calm and Headspace, or listening to relaxing audiobooks. Download Costco’s free audiobook app for discounts on some of your favorite reads.

Tags physical-well-being, Stress

Articles

Learn the basics

Post author By Laerta Premto
Post date April 27, 2021

LEARN THE BASICS

MAY 2021

Why managing your time is so important

Time is a special resource because it takes time to accomplish anything. The way you manage time, like the way you manage your money, energy and other resources, plays a large part in determining what you can accomplish and the satisfaction you receive from everything you do.

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Some say time is the most valuable of all resources, because it is limited. Others think time is endless — that they can always complete tasks at another time. Most busy people have to plan carefully to meet all of their time demands. Jobs, schools and other commitments require you to be on time, even though you might prefer a more relaxed schedule.

Time itself is not the real problem: The key is how you use your time.

Think about time

Time is unique. It’s the only resource every person has in equal amounts: Everyone has 24 hours a day.

Time is perishable

You can’t really save time. You can “use it or lose it.” A problem with time as a resource is that you can’t borrow minutes from one day and use them the next day. Although time cannot be saved, you can use your time effectively through careful planning and action.

Time is a measure

When time is discussed, many people think first of the clock. Most developed countries tend to be a clock- and calendar-centered societies. Being on time for work, school and appointments, and for payments such as rent and bills, is a necessity for almost everyone today. In other cultures, time may be measured by the sun and the seasons.

Time has a monetary value

You’ve probably heard the saying, “Time is money.’’ It takes time to earn money. It takes time to develop new resources. It takes time to get the most for your shopping money. Sometimes you choose whether to “buy time’’ in the form of convenience foods or household repairs.

Time has other values

People look for “quality time’’ to spend with children and other family members. Everyone needs time for rest, leisure and personal renewal, as well as for friends, neighbors and the community.

Time to get started

Ready to take control of your time? Here are a few helpful time management tricks:

Dedicate a particular time/day of the week to a particular chore. For example, do the household laundry on Thursday evening, so more of the weekend can be dedicated to relaxing.
Help kids learn to manage their own time (and learn to navigate between activities) by setting a time limit for things like online gaming. Having them manage their own time will give you back some time, too!
List out your weekly errands, and try to address them in one fell swoop on a day off.
Big projects (like cleaning out the garage) are more doable when they’re broken up into blocks of time. Reward yourself after each effort.
Compile your to-do list in priority order to ensure the most important tasks get accomplished first.

Tags emotional-well-being, Stress