How often have you heard “you are what you eat”? That’s because what you eat has such a big impact on your physical and mental health. Listen to these Costco employees as they share their experience with Cylinder*, the new free digestive health program.
Tony, and I’ve been a part of Cylinder for about 2 months.
I’m gluten free, so I gotta stay away from gluten or else I get arthritic pain in my hands and around my body.
Well, I met with my health coach. He’s fantastic.
And then the behavioral therapy. My son, he’s got a panic disorder. That can really, really help with him.
Okay. I feel better overall. The app is, and, and the health coach, has really helped with being mindful.
I have more energy. I think I’m happier.
And I’ve even gotten compliments from members at work.
This is amazing that they’re, they’re recognizing this as a way to get healthy.
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Darren and I think we’re going on 2 months.
I mean, I’ve always had a little bit of acne, you know. Especially as a 60 year old guy, I didn’t, you know, I didn’t think I should have acne anymore, but, so I thought, well, okay, maybe it is something to do with my eating. Then I got a little rosacea on my forehead about 6 months ago.
The actual western medicine doesn’t really have anything for it. And, you know, none of it seems to help. And everybody I know that’s had it, has it. You know, they can’t seem to get rid of it. So I thought, alright. I’m gonna try more of a holistic attempt. And I wanted to start eating better, and I thought Cylinder was kind of a nice way to do that.
The last couple of weeks, the redness has diminished. But the people from Cylinder, they’re amazing. My diet’s certainly better now than it was 2 months ago. There’s so many people at work that I know struggle with this. You know, if there was some way to reach some of these people, they would really benefit from it.
Cylinder is available now
Order your free gut microbiome health test with Cylinder, your free digestive health program. Learn about the good and bad bacteria in your gut, then connect with a registered dietitian and health coach to identify triggers that cause gut issues to help relieve your symptoms.
Gratitude may be the best-kept secret to reduce stress and help you feel better. Its benefits include improved physical health, higher self-esteem, better sleep and stronger social connections. And it doesn’t take a lot of work. Here are a few ways you can get started on a gratitude practice today.
Write down one thing you’re thankful for each day
Say thank you or write a thank you note
Visualize people, pets and things you’re grateful for
Take a “gratitude walk” and appreciate the space around you
Check out this 2-minute video to learn more about the science behind gratitude and how you can get more into your life. You can also check out the digital resources available from Resources for Living and AbleTo* to improve your emotional health.
♪ ♪ Research shows that adopting an attitude of gratitude — simply expressing appreciation and being more thankful — can measurably improve your overall well-being.
For example, studies prove that gratitude can increase happiness, reduce depression and strengthen resiliency.
Grateful people often experience reduced blood pressure, less chronic pain, increase energy, even longer lives.
People who purposefully express more gratitude report higher self-esteem than those who don’t and they’re more likely to help others — a pro-social behavior also linked to greater happiness.
People who capture grateful thoughts before bed sleep better than those who don’t. Why so many positive changes?
Because gratitude actually rewires our brains; kickstarting the production of dopamine and serotonin.
Like antidepressants, these feel-good neurotransmitters activate the bliss center of the brain, creating feelings of happiness and contentment. This appears to be self-perpetuating.
Research suggests that with regular practice you’ll train your prefrontal cortex to better appreciate and retain positive experiences and thoughts and to deflect the negative ones.
Here are a few simple ways to deliberately cultivate that attitude of gratitude.
Celebrate minor accomplishments.
Think about what you have rather than dwelling on what you don’t.
Tell the people in your life something you appreciate about them. Tell yourself too.
Volunteer.
Hold a door for a stranger or simply smile more and you’ll probably feel better as kindness and giving are connected to gratitude.
Similar positive brain changes can occur from regular meditation and mindfulness.
Keep a daily gratitude journal using an old-fashioned notebook or a high-tech app.
The science is clear.
Give gratitude a go, you’ll be thankful you did! ♪ ♪
The Annual Enrollment process has changed November 1–26, 2024
This video provides a quick tutorial on how to complete your 2025 Annual Enrollment. We’ve changed the Dependent Verification requirement, so watch this 4-minute video to learn the new process.
You must verify your spouse or domestic partner to continue their coverage. Coverage will automatically continue for your eligible children.
Your health and the health of your family is a top priority at Costco. That’s why we are committed to providing you and your family with affordable benefits that help you receive quality care whenever needed. Now that Annual Enrollment is here, we want to make sure you understand the benefits available to you and your family and why this time is so important. Here’s everything you need to know about Annual Enrollment.
Annual Enrollment is the time of year that benefit-eligible employees have the opportunity to make changes to their benefit elections for the upcoming calendar year. You can add or drop coverage for yourself or family members, change your existing plans, and explore the benefits available to you and your family in the coming year.
By now, you should have received a kit in the mail that includes everything you need to enroll in Costco Benefits. This includes things like the benefit plan changes booklet and information about how to log on to Costcobenefits.com and start the Annual Enrollment process. If you have not received a kit yet, that’s totally fine. All of the information in the kit can be found on Costcobenefits.com, where you can also sign up for text reminders about Annual Enrollment so you don’t miss a step of the process.
We’ve done our best to make the Annual Enrollment process easy. Beginning in November, you can click on the Annual Enrollment banner or the enrollment website tile on Costcobenefits.com to start the process. Once you’ve selected your benefits and your submitted documentation has been approved for any new dependents, your benefits will go into effect on January 1st.
If your spouse or domestic partner is enrolled in your benefits, you will need to complete the dependent verification process each year to continue their coverage, even if you don’t make any changes. If you don’t, their coverage will end on December 31st of this year. If you have dependent children enrolled in your benefits, you’ll need to review and remove any dependent children who are no longer eligible. Coverage will continue automatically for eligible enrolled children. If you add any family members to your plan, you must submit required documentation by November 30th. When you begin the Annual Enrollment process, the platform will automatically remind you to verify your spouse or domestic partner.
Annual Enrollment is also a great time to ensure that your beneficiaries are up-to-date for your life and AD&D insurance and retirement plans. Designating your beneficiaries for these plans is critical, so you can ensure that the right people receive this benefit when the time comes. You can update your beneficiaries for life and AD&D insurance online while you go through the Annual Enrollment process. To update beneficiaries for your retirement plans, just visit RPS.TRowePrice.com.
As a reminder, if you want to participate in the HCRA or DCAP, you must enroll during Annual Enrollment. Even if you are already enrolled for the current plan year. All your other benefits elections will continue into the following year if you don’t make any changes.
And that’s the basics. Annual Enrollment begins and ends in November, so be sure to enroll early. If you have any questions or need more information, just visit Costcobenefits.com or call the Enrollment Center at 800-541-6205. Thanks for watching, and remember, we’re in this together.
Use this Annual Enrollment checklist to stay on track
Take action by November 26, 2024, to confirm elections or make any changes. You can sign up for text reminders on the Enrollment Website located on Costcobenefits.com.
Readthe enrollment instructions and the 2025 Benefits Plan Changes booklet that came in your 2025 Annual Enrollment kit. The kit should have arrived by mail in late October. You can also review this information online at Costcobenefits.com.
Completethe Dependent Verification process to continue coverage for your spouse or domestic partner. If you don’t complete this step, coverage for your spouse or domestic partner will end on December 31, 2024.
Reviewyour enrolled children and remove any children that are no longer eligible. Coverage will automatically continue for children still eligible. Find eligibility details on Costcobenefits.com. If you add any family members to the plan, you must submit required documentation by November 30, 2024.
Enroll or re-enrollin one or bothreimbursement accounts*, the Health Care Reimbursement Account (HCRA) or Dependent Care Assistance Plan (DCAP), if you want to participate in 2025.
Designate a beneficiary for both life and AD&D insurance on the Enrollment Website and for your retirement plan at RPS.TRowePrice.com.
Your health and the health of your family is a top priority at Costco. That’s why we are committed to providing you and your family with affordable benefits that help you receive quality care whenever needed. In 2025, you will see enhancements to your Costco benefits. Here’s everything you need to know.
Let’s start with the update to your Aetna ID card. Starting in 2025, you and your family members enrolled in an Aetna medical plan will have a primary care physician, or PCP, listed on your Aetna ID card. Access to a PCP is important for your health. If you don’t already have a PCP, one will be assigned to you to help make it easier for you and your family members to access care. You can change the PCP listed on your ID card at any time.
This is not a change to your medical plan. It’s not an HMO, so you are not required to see this PCP for care. You don’t need a referral to see a specialist either. If you have seen a PCP in the last two years, that provider will be listed on your card. If you see a nurse practitioner or physician’s assistant as your PCP, their supervising physician or the practice will be listed on your card. If you have any questions or would like to change the PCP on your card at any time, call your Aetna health concierge.
Now, let’s talk about some new incentive programs. In 2025, if you’re enrolled in an Aetna medical and dental plan, you and your enrolled family members can receive a $50 credit towards your annual medical deductible or co-insurance when you get at least one annual dental cleaning. Employees and their spouses or domestic partners can earn up to a $400 credit towards their annual medical deductible or co-insurance when you enroll in the Aetna program and engage during and after your pregnancy. To learn more and sign up for the Aetna maternity program, call the maternity team or visit Aetna.com/Maternity.
Let’s move on to chiropractic care. In 2025, the Aetna medical plan will cover up to 30 visits per year for chiropractic care. You’ll no longer need to meet your plans deductible and co-insurance, only your plan’s PCP copay will apply.
Now, here’s an update on virtual medical care from 98point6. 98point6 is an app that offers on-demand text-based access to virtual medical care for employees and their dependents age one and older enrolled in the medical plan. In 2025, the cost per visit is $0.
If you suffer from foot, knee or back pain, custom foot insoles may help. Beginning in 2025, all employees and their family members will have access to custom foot insoles at $80 per pair from Fit My Foot. No prescription is needed. To place an order, first download the Fit My Foot App and use it to scan your feet. Then visit FitMyFoot.com/CostcoEmployee to place your order. Your custom foot insoles will be shipped to your home address. For employees and dependents enrolled in an Aetna medical plan, up to three pairs of insoles per year are covered. Deductible and co-insurance apply.
Now, let’s talk about new services available through Resources for Living. Finding the right therapist can be a journey. Resources for Living can help. With RFL, you have access to six free therapy sessions per issue, per year with a few different ways to find a therapist. You can call RFL to connect with a care partner who can help you find a therapist, chat with a care partner online at the RFL website, access chat therapy with Talkspace, or search the RFL provider network on the RFL website.
In 2025, RFL will offer expanded access to mental health providers and new search options through the Alma Virtual Care Network. Log in to the RFL website and search the virtual therapy network by provider type, specialty, availability, language, religion, and more. Select your provider and schedule a free fifteen-minute consultation. Not the right fit? You can schedule as many free consultations as you need to find the therapist who’s right for you. Once you’ve selected your therapist, you still have access to all six of your free therapy sessions.
In 2025, you can also connect one-on-one with a well-being coach for free and confidential coaching sessions to work toward your personal goals. Your coach can help you with almost any goal. For example, they can help you develop better eating habits, learn time management skills, be mindful of your finances, step outside of your comfort zone, manage a relationship transition and more. Connect with Resources for Living in 2025 to get started.
You also have access to discounted services with Weight Watchers and LifeMart. Weight Watchers has new lower monthly rates. To learn more or register now, visit WW.com/Costco. Also, be sure to check out LifeMart, your employee discount center for discounts on gym memberships, virtual fitness and child care programs.
Now, let’s talk about some new benefits programs available to Costco employees. In 2025, employees and their family members age 18 or older who are enrolled in a Costco medical plan can access Sleepio, an online sleep improvement program at no cost. Sleepio is clinically proven to help you clear your mind, get better sleep, and have better days in just six weeks. You can get started by completing a coverage check on the Sleepio website. Then download the Sleepio app, create your account, complete the baseline sleep quiz and start seeing the benefits of Sleepio.
Your new digestive health program, Cylinder, is available now. Cylinder is available at no cost for employees and dependents age 18 or older enrolled in a Costco medical plan. Download the Cylinder app or visit the Cylinder website and use company code Costco to get started. Order your free microbiome test kit and connect with your care team to identify triggers and help relieve symptoms.
Finally, let’s talk about life insurance. If you have family members enrolled in a Costco Medical Plan, they automatically receive basic life insurance through Unum at no cost to you. In 2025, this coverage is increasing from $1,500 to $3,000 for each enrolled dependent.
Your new benefits are available January 1st. If you have any questions or need more information, just visit Costcobenefits.com. Thanks for watching and remember, we’re in this together.
Discover new and updated benefits available January 1, 2025
Aetna ID card update*
To ensure that you and your family members enrolled in the Aetna medical plan have access to a primary care physician (PCP), a PCP will be assigned to you and your enrolled family members on your Aetna® ID card. Their phone number will be provided so you can call to schedule your preventive care or a new patient appointment. If you already have a PCP you’ve seen in the last two years, that provider will be the name on your card
If you see a nurse practitioner or physician’s assistant, their supervising physician will be the name on your card
You are not required to see the assigned PCP and can change the PCP on your card at any time
There are no changes to your medical plan — this is not an HMO, so you don’t need to get a referral from a PCP to see a specialist
Contact your Aetna Health Concierge at 800-814-3543 (TTY: 711) if you have questions or you’d like to change the PCP on your card
Dental incentive*
Earn a $50 credit toward your annual medical deductible or coinsurance when you get at least one annual dental cleaning
Earn up to a $400 credit toward your annual medical deductible or coinsurance for you or your spouse or domestic partner when you enroll and engage in the Aetna MaternityProgram during and after your pregnancy
The earlier in your pregnancy you enroll, the more you can earn
Visit Aetna.com/Maternity or call 855-282-6344 (TTY: 711) to learn more and enroll
Chiropractic visits*
You’ll have coverage for up to 30 chiropractic visits per year
You no longer need to meet your deductible or coinsurance for visits
Your plan’s PCP copay applies
Available for you and your dependents enrolled in an Aetna Medical plan
Custom foot insoles are shipped to your home address
For employees and dependents enrolled in an Aetna medical plan, up to three pairs of insoles per year are covered. Deductible and coinsurance apply.
Alma
Effective January 1, 2025, you’ll have expanded access to mental health providers and a new way to search for a therapist online through Resources for Living (RFL). Alma, available through the RFL website, allows you to search for providers who are in the network and accepting new patients. Also, with Alma, you:
Can schedule a consultation with the provider of your choice
Receive automatic authorization for 6 free therapysessions per issue per year for you, all your household members and dependent children up to age 26
Filter your provider search based on personal preferences
Can view a provider’s profile before requesting a consultation
On average, have your first therapy session within 5 days
Have access to providers that offer both virtual and in-person support
Well-being coaching
You can also talk with an RFL Well-being coach for free and confidential coaching sessions to help with your personal goals, such as:
Developing better eating habits
Learning better time management
Stepping out of your comfort zone
Visit RFL.com/Costco or call 833-721-2320 (TTY:711) to learn more
Wouldn’t it be nice to save money on your annual taxes while paying for things you need, such as medications and childcare? That’s the benefit of reimbursement accounts.
When you enroll in Costco reimbursement accounts during Annual Enrollment, you can put aside pretax dollars to reimburse yourself for eligible expenses throughout the year.
Health Care Reimbursement Account (HCRA) – For eligible health care expenses.
Dependent Care Assistance Plan (DCAP) – For eligible dependent care expenses.
Watch the video below for a quick overview of your reimbursement account options, administered by Inspira Financial™.
Your health and the health of your family is a top priority at Costco. That’s why we are committed to providing you and your family with affordable benefits that help you receive quality care whenever needed. One of those benefits are the reimbursement accounts available through Inspira Financial. Here’s everything you need to know about reimbursement accounts.
There are two types of reimbursement accounts available to you as a Costco employee: the HCRA and the DCAP. The HCRA or Health Care Reimbursement Account allows you to set aside pre-tax dollars to reimburse yourself for eligible medical expenses such as copays, deductibles and coinsurance, dental and vision expenses, prescriptions, and over-the-counter items. Annual enrollment is the only time you can enroll in an HCRA account and the HCRA must be re-elected every year if you want to continue your account.
The DCAP or Dependent Care Assistance Plan allows you to set aside pre-tax dollars to reimburse yourself for qualified child and elder care expenses necessary for you and your spouse to work. Funds can be used to pay for child care for your dependents, age 12 and younger, or for a spouse, parent, or dependent incapable of self-care. Examples of DCAP expenses are things like daycare, before and after school care, nursery and preschool, and in-home aids. Please note that the DCAP cannot be used for dependent healthcare expenses. You need to enroll in the DCAP every year to continue your account. However, you can enroll, change, or stop your enrollment whenever there is a qualifying change to your dependent care needs throughout the year.
Both types of accounts are funded by automatic pre-tax payroll deductions from every paycheck. If you choose to enroll in one or both of the reimbursement accounts during annual enrollment, you’ll be prompted to choose how much money you would like to contribute for the plan year up to the annual limit. Each account has an annual funding limit set by the IRS. Funds will then be deducted pre-tax from your paychecks and deposited into these reimbursement accounts. While you can access the full amount of your annual HCRA election beginning January 1st, with the DCAP, you can only access the amount currently in your account at the time of your reimbursement request.
If you enroll in the HCRA, you’ll have a few different ways to access your account. The default reimbursement method is autopay. The HCRA autopay feature will automatically pay your portion of medical and dental claims, including copays, deductibles, and coinsurance. If you have specific plans for your HCRA funds like paying for braces, be sure to turn off autopay at the start of each year on the Inspira website or app. You’ll also receive a debit card you can use to pay for eligible expenses at these locations: Costco Pharmacy, Costco Online Pharmacy, Costco Optical, and the Costco Hearing Aid Center. You can check your available account balance on your Aetna member website under Flexible Spending Account or FSA.
For the DCAP, you can submit a claim for reimbursement as soon as you have an eligible expense through the Inspira website or app. You’ll be reimbursed up to the current balance in your account.
Before you enroll, take a look at your healthcare and dependent care expenses for the previous year and think about needs in the coming year to get a sense of how much you would like to contribute. Keep in mind that if you are currently enrolled in an HCRA, you’ll want to think about whether you’ll have funds left in your account at the end of this year that you can roll over into next year. It is important to remember that funds in both accounts are use it or lose it per IRS rules.
Only a small portion of your HCRA balance can roll over to the next plan year. This amount is determined annually by the IRS. Only participants who have an active HCRA as of December 31st are eligible for this rollover. Any funds beyond the rollover amount are forfeited after the claim filing deadline. This is why it’s so important to consider your anticipated expenses for the coming year before selecting a contribution amount for each account.
If you have a larger amount in your DCAP account than you expected as the end of the plan year approaches, you can take advantage of the grace period. The DCAP offers a grace period at the beginning of the following year where funds from the previous year can still be used. Don’t forget to submit all your reimbursement claims by the filing deadline as any funds left over after this period will be forfeited. Be sure to calculate your contributions carefully.
And that’s the basics. If you have any questions or need more information, just visit Costcobenefits.com. Thanks for watching, and remember, we’re in this together.
Frequently asked questions about reimbursement accounts
How does a reimbursement account work?
When you enroll in an HCRA or DCAP, you choose how much to contribute by thinking about how much you’ll need to cover your expenses. If you have a reimbursement account for 2024, you should also consider the amount you may roll over from 2024 to 2025.The money is automatically taken out of your paycheck and deposited into your reimbursement account before payroll taxes are calculated.You can fund these accounts up to the annual limit set by the IRS.
When do I enroll in an HCRA and DCAP?
HCRA
If you want toenrollor re-enroll in an HCRA for 2025, you must make your elections during Annual Enrollment, November 1 – 26. If you enrolled in a HCRA for 2024, youneed to re-enroll for 2025 to participate.You can only enroll in an HCRA during Annual Enrollment.
DCAP
Enroll or re-enroll in a DCAP for 2025 during Annual Enrollment, November 1 – 26. You can enroll, change or stop your DCAP election at any time during the year if there is a qualifying change in your dependent care needs. If you enrolled in a DCAP for 2024, you need to re-enroll for 2025 to participate.
What expenses do reimbursement accounts cover?
HCRA
You can use your HRCA for eligible health care expenses for you, your spouse and eligible dependents. These include items that are not covered by your medical plan, such as your copays, deductibles and coinsurance, as well as other health care items and services, such as prescriptions and dental and vision expenses.
Your DCAP can be used for eligible dependent care expenses necessary for you and your spouse to work. Funds can be used to pay for childcare for your dependents age 12 and under, or to care for another family member incapable of self-care such as a spouse, a child age 13+ or a parent. Expense examples include day care, after-school care and in-home care.
Note: The DCAP cannot be used for dependent care health care expenses.
How do I pay for items and services with my reimbursement accounts?
HCRA
You have a few different ways to access your HCRA. The default reimbursement method for the HCRA is autopay. This feature automatically pays your portion of medical and dental claims, such as copays, directly from your account. If you plan to use your funds for something specific, such as braces, you can turn off autopay at the start of the year on the Inspira website or app. You’ll also receive the Inspira Card® — the HCRA debit card — to use for eligible expenses at the Costco Optical Department, Costco Hearing Aid Center or anypharmacy.If needed, you can pay upfront for an eligible item or service and submit a claim for reimbursement.
DCAP
To use your DCAP, youneed to pay upfront for your eligible dependent care or service, then submita receipt and a claim form to get reimbursed from your account. You can submit claims on the website or app.
How much can I contribute to my reimbursement accounts?
HCRA
You can contribute $120-$3,300 per year to your HCRA account. This funding limit is set each year by the IRS. You can access the full amount of your annual HCRA election on January 1, 2025.
DCAP
You can contribute up to $5,000 per year to your DCAP account, or $2,500 if married and filing separately. Access is limited to the current money in your account. You can get reimbursed up to the amount of your year-to-date contributions, not the entire annual amount selected.
What happens if I havefunds left over at the end of the year?
HCRA
Only a small portion of your HCRA balance can roll over to the next plan year. If you are enrolled in an HCRA for 2024, your rollover amount to use in 2025 is $640. This amount is determined each year by the IRS.You forfeit any balance over the rollover limit that remains in your account after the claim filing deadline of April 30, 2025.
DCAP
The DCAP offers a grace period, where funds from the previous year can still be accessed. You can use the funds you contributed to the DCAP for 2024 for any eligible services through March 15, 2025.Claims can be submitted until April 30, 2025. Any funds remaining after the deadline will be forfeited.
Visit the Enrollment Website on Costcobenefits.com to make your reimbursement account elections during Annual Enrollment. For more information, see the resources below.
Sometimes, it’s hard to smile, especially if you’re feeling sick, tired or blue. But research shows that the physical act of smiling — and the release of feel-good chemicals it generates — can do your body good. It can lift your mood, lower stress, strengthen your immune system and possibly help you live longer.
In honor of World Mental Health Day on October 10, we invite you to put a smile on your face (even if it’s hard) and take charge of your emotional fitness. For starters, try a technique to help you let go of anxious thoughts, described in the short video below from AbleTo*.
We have lots of thoughts all day long. We think about a text we wish we hadn’t sent. We think about what we need at the grocery. We imagine what the world would be like if dogs could talk. These are all thoughts. Some unpleasant, some neutral, and some pleasant.
For the most part, our thoughts come and go and we hardly notice. Some thoughts bring action like, “I think I want some chips”, or “I should call that person”. Some thoughts bring feelings of joy, like thinking about a vacation you have coming up or watching videos of kittens. But other thoughts, the ones we probably want to let go of the most can bring on feelings of stress, fear, remorse, grief and more.
It’s important to be with our feelings, but sometimes the thoughts that trigger those feelings are inaccurate. And even though feelings are accurate, sometimes we may want to respond to them a little differently than we feel.
So how do you let go of a thought before it becomes a distraction? Here are some real-life examples so you can practice the “See, Be, Free” technique out in the world.
Have you ever been in traffic and had someone cut in front of you? Or had someone bump into you and then carry on without apologizing? You probably thought, “What a jerk”. That “What a jerk” then evolves into “Everyone is so rude today”. And before you know it, that thought is now tightness in your chest, tension in your muscles, and anger in your body.
Now you’re stuck feeling bad.
Sometimes, when we get stuck thinking about unpleasant things, we make them last longer and even let them lead us into saying or doing things we wish we hadn’t. In this scenario, the anger just makes our day worse.
So when your mind goes, “What a jerk”, and you feel the outrage, see the thought and then be with it. Don’t judge it or react to it, and then free the thought. Is it true? Does the thought help you? Maybe that person didn’t see you or maybe they were embarrassed. Even if that person was a jerk, it’s usually not worth ruminating on that thought and staying in that bad feeling.
Anxious thoughts can sometimes be hard to pinpoint, but you’re probably familiar with how anxious thoughts make you feel. If you notice that signature rush of anxiety, the sweaty palms, the shallow breaths, the tightness in your chest, that feeling of dread, notice what triggered that feeling and work from there. Did you read a text or an email you weren’t sure how to respond to? Maybe you heard some news that made you feel scared or maybe you felt fear about something upcoming, like a flight or a speech you’re meant to give.
Once you figure out the trigger, take a look at the thought. They’ll come in all shapes and sizes from, “I’m not good enough”, or “I always fail, everyone hates me and I should give up”. Those are just thoughts. Notice that they’re a thought. Say it out loud. That’s a thought. “I have thousands of thoughts and that’s just one of them, and I can let it go”. Then free the thought. Is it a repetitive thought that gives you anxiety, but usually turns out okay? Is it a fear of something that’s almost certainly not going to happen?
When we use the See, Be, Free technique, we can always come back to the skills we learned in meditation. Once you do your best letting go of the thought, bring your awareness just like you learned to your breath, to the soles of your feet, to whatever anchors you, and keep bringing your attention there until the thought becomes just another raindrop. No more interesting than any other. Just something to notice knowing it will pass and you don’t have to chase the storm.
Check out the resource below to build up your emotional well-being and feel more happiness, peace and empowerment.
*Not available in Puerto Rico.
Sources: NBCnews.com.Smiling can trick your brain into happiness — and boost your health. AbleTo. Shape up your self-care routine.
Suicide affects people of all ages. It’s the second leading cause of death for children ages 10 – 14 and for adults ages 20 – 34, and among the top 9 leading causes of death for all people up to age 64.1
Suicide Prevention Month, happening this September, is a time to acknowledge the pain and suffering of those struggling with suicidal thoughts and the impact on their families, friends and communities. It’s also a time of hope. Suicide can often be prevented. Knowing the warning signs for suicide, and how to get help, can save lives.
Please take time to watch the video below from Resources for Living. You’ll learn what thoughts, feelings and behavioral changes may signify that someone is thinking about suicide.
If these warning signs apply to you or anyone you know, get help as soon as possible by calling or texting the Suicide & Crisis Lifeline at 988.
Pushing and hitting. Cruel words. Online threats. Exclusion. These are all forms of bullying, which can be devastating to a child’s, teen’s or adult’s mental health. Find out how to spot the signs of bullying and what we all can do to make a difference in this important video from Resources for Living.
If your child is a victim of bullying, let them know that it’s not their fault and that you are there to help. If your child is bullying others, set expectations and consequences to help guide them down a different path. Telemynd* can offer additional support with therapy and psychiatry for parents and children dealing with bullying.
Hi everyone. My name is Tina and I’m a mental health professional. Today let’s talk about bullying, what it is, what it does and how we all can make a difference.
What is bullying?
Bullying is defined as an unwanted, aggressive behavior involving a perceived power imbalance and is usually repeated or has the potential to be repeated over time, usually includes physical strength, access to embarrassing information, status or popularity, to control or harm others. It can include making threats, spreading rumors, attacking someone physically, verbally, on the phone or online, or excluding someone from a group, and often involves groups of individuals who support each other in bullying others.
When and where does bullying occur?
Bullying, unfortunately, can occur anywhere and everywhere at any time, at any age and in any setting — in schools, in the workplace, at home, on the phone or online. In today’s society we have a 24/7 platform for communication via social media, which can foster groundbreaking innovation but can also lead some to expose inescapable exposure and victimization.
Who is at risk?
There’s not a single profile of people involved in bullying. Those at greatest risk of being bullied can be anyone who’s perceived as being different, weaker, having a disability and particularly those who identify as LGBTQ. People who bully can either be well connected socially or marginalized and may be bullied by others themselves.
For bullying in adults, this can occur in the workplace, in social situations or online, with statistics reported of more than 40% of workers in the U.S. thought to have been bullied in the workplace. Twenty-seven percent say they’ve witnessed workplace bullying. Bullying in the workplace usually comes from someone who’s in a position of authority. And for cyberbullying, or bullying online, the best things that you can do are to ignore it. Block the person from your profile. Keep a record of what they’re saying, taking screenshots, and report it to the authorities.
Bullying in children and teens
Now let’s turn our attention to children and teens. A lot of research has been done on this topic using surveys at schools across the country. From those many surveys we have found that 21% of students who are age 12 to 18 report some form of bullying in a given year. Most of those who’ve experienced bullying were female, but after that the demographic is split evenly across ages, location across the country and across ethnicities. Six percent have missed school on at least one day out of a month because they felt unsafe and one in three teens have reported experiencing online harassment. Approximately 30% of young people admit to bullying others and when bystanders intervene bullying stops within 10 seconds 57% of the time.
The impact of bullying
Bullying affects everyone it touches, from the person who’s the victim of the behavior, the person who is doing the bullying, everyone present at the time and it extends to family and friends that are impacted by bullying in a deleterious way. Children and teen’s experience with bullying can lead to worsening feelings of isolation, rejection, exclusion, despair, depression, anxiety, it has the potential to lead to suicidal thinking or actions. The vast majority of those bullied do not become suicidal thanks to social and family supports, a resilient nature or lack of other risk factors. LGBTQ youth, though, are at increased risk for suicide attempts even when bullying is not a factor, making them particularly vulnerable to the impact of bullying.
Warning signs to watch for
Some signs of bullying to watch for. If your child is coming home hurt or with damaged or missing belongings, they’re having trouble sleeping or sleeping all of the time, maybe avoiding certain places, school or other activities, or they might appear sad, angry, moody, anxious, withdrawn or depressed. They might feel helpless or talk about suicide or they might experience a loss of friends or disinterest in their peer group.
So, the big question. How can we make a difference? As parents and caregivers, it’s so important to educate ourselves engaging with bullying presentations, anti-bullying initiatives, local and national resources. Communicate openly with your child. Listen empathically. If you believe your child has been a victim of bullying, ask your child what he or she thinks should be done. Seek help from the child’s teacher or school counselor. Do not encourage fighting back. Help your child practice being assertive in what to say to a bully and encourage your child to be with friends or to travel in groups.
Reaching out to help
If you suspect bullying behaviors from a child, talk to the child. Talk with their pediatrician, their teachers, their principal, their school counselor. This could be a symptom of an underlying treatable disorder like ADHD or depression. If it continues, a comprehensive evaluation by a mental health professional can be helpful for you and your child to understand what is the cause and creating a plan to stop. The person who has the most control in a bullying dynamic is often the bystander. If your child is aware of someone being bullied, encourage them to notify someone to get help. This is the most important thing that we can do for our children and encourage them to do. And advocate for your local schools to implement an evidence based bullying prevention program schoolwide.
Educate, communicate and inform
Thank you for spending a few minutes with me today. Remember, bullying can happen anywhere, to anyone at any time. Stay aware and get help early. Work with children to ensure they know where to get help for themselves as well as any time they see others being bullied. Keep open communication with your child. Ask if they’ve ever experienced bullying. And, in the workplace, work with your supervisors or HR to report any concerns. Prevention and support make a big difference.
Video: Treatment options for substance use disorder
Substance use disorders are treatable, chronic diseases. Recovery is possible and there are many safe and effective treatment options. This 3-minute video from Resources for Living shares what inpatient and outpatient treatment can look like to help those who are struggling decide what path is right for them.
♫♫♫ A life without drugs.
Right now, that may be hard to imagine.
And even harder to do.
But here you are.
And that’s a huge, important first step.
Getting treatment for drug use is about getting the help you need now to create a new life for yourself.
Many people … who weren’t able to stop taking drugs on their own …
found success when they went into treatment.
The treatment can be inpatient or outpatient.
Inpatient treatment may be part of a hospital or a treatment center.
[First man] “To get the treatment I needed, I checked into a center, where I slept, ate, and lived for about 6 weeks.
I was in some sort of therapy all day long, every day.
It was intense–some of the hardest and most painful work I’ve ever done.
But working on that stuff …
and learning things about myself …
has helped me in a way that my other ways of coping–using drugs–never could.”
[First woman] “It took some time to adjust to living away from my friends and family, but I felt supported by the other patients and the care team.
I think it was the only way that I could learn to understand why I started using and how to start dealing with the emotions I was avoiding.”
[Second woman] “The doctors gave me a medicine that helped make my cravings easier to handle.
I don’t think I could have gotten better without it.”
Those are just some of the ways inpatient treatment can work.
Does inpatient treatment sound like something you could consider?
It’s okay if you’re not in a place where inpatient could work for you right now.
Maybe outpatient treatment is another option for you.
Outpatient treatment happens in mental health clinics or a counselor’s office.
Hospitals and treatment centers may also offer outpatient treatment.
Unlike inpatient, you don’t stay overnight.
[Second man] “I still had my job, so it was important to fit my treatment around my schedule.
Every day, after work I went straight to the clinic.”
[Third woman] “During my time in group therapy, I learned better ways to deal with urges to use.
I remember a person in the group suggested that I might change my daily route home.
Just by walking down a different street, I broke an old pattern that often lead to me feeling like I needed to use again.”
[Third man] “I’m lucky, because despite everything, my family is still willing to support me.
They came with me to some of my sessions.
And it’s because of them I worked so hard to rebuild my life.”
[Third woman] “I finished my inpatient treatment a few months ago.
But today I am going to meetings and counseling.
It’s how I can continue my new life without drugs.”
Whether it’s inpatient or outpatient, it’s important to stay committed to living without drugs.
Treatment offers you the support, medicines, and counseling you need to recover.
But it’s really up to you, isn’t it?
With treatment, you’re giving yourself the best chance for a new way of life.
And that’s something you can be proud of.
You may already know that menopause is a normal, natural part of aging for women that typically occurs between the ages of 45 and 55. But did you know that symptoms can start when a woman is in her 30s? Perimenopause, the stage before menopause, can last a decade or more. Many of the symptoms are physical, such as hot flashes, sleep issues, hair loss or weight gain. But emotional symptoms are common too, such as difficulty concentrating, mood changes, anxiety and even depression.
Learn a bit about what to expect with this short video What is menopause? Then check out your Costco benefits for support throughout your menopause journey.
If you’re enrolled in an Aetna® medical plan, you can access virtual menopause care through Gennev.* And for pelvic pain, strengthening the pelvic floor or other pelvic health issues, get relief with virtual physical therapy through Omada Pelvic Health, offered to employees and dependents enrolled in a Costco medical plan.
Don’t miss the Resources for LivingHere4U® perimenopause/menopause virtual peer support group. Led by a licensed clinician, these sessions are an opportunity to listen in, ask questions and connect with other women going through this experience.
♫♫♫ Larissa is 52 and is starting to notice changes with her body. She wonders — is this menopause? What is menopause? Menopause is a normal part of aging for women. Specifically, it is a point in time 12 months after a woman’s last period.
The years leading up to that point are called the menopausal transition — or perimenopause. The menopausal transition typically begins between ages 45 and 55, and lasts about seven years, but can be as long as 14 years. How long it lasts can be influenced by lifestyle factors such as smoking, the age the menopausal transition begins, and Race and ethnicity. During the menopausal transition, estrogen and progesterone levels — two hormones made by the ovaries — vary greatly. Women may experience unpredictable hot flashes, sleep problems, changes in monthly cycles, and other symptoms. A woman has reached menopause when she hasn’t had a period for a full year, after which she enters postmenopause. Not everyone’s experience is the same, but remember, menopause is a normal part of aging and not a disease that must be treated. If you have questions about the menopausal transition, talk with a doctor. Learn more www.nia.nih.gov/menopause.
